Menopause Symptoms & Signs | Liv Arctic Essentials

Let’s take back control of our hormones!

Menopause can be a tough life transition, with many women feeling unseen, confused and not like themselves at all. Luckily, this is changing! With more awareness, better research, lifestyle changes and science-backed supplements for menopause symptoms, we’re taking control of our hormones and getting back in balance. It’s time to not just survive, but thrive!

“Menopause isn’t an ending. It’s a biological transition, and a chance to take ownership of your wellbeing.”

Dr. Mary Claire Haver, OB/GYN Specialist and Author of “The New Menopause” [1]

Knowledge is power

We women are now more informed than ever about our bodies. We’re educating ourselves with better knowledge, better nutrion, improved healthcare options, science-based supplements, community and everyday lifestyle changes that help bring back balance. Now and for decades to come.

Here are some guidelines for when to expect changes, what symptoms to look out for, and how to get back in balance and feel like yourself again.

What is menopause and when does it start?

The word “menopause” covers three stages of transition:

Perimenopause
Menopause
Post menopause

Perimenopause is the long transition to menopause where your hormonal fluctuations begin and gradually increase (this can last from 2 to 8 years [2]).

Menopause itself is actually just one day. It happens when your periods stop for good, so after 12 months without a menstrual period, vaginal bleeding or spotting. 

And, while menopause happens 12 months after your final period, it does not “end”. You move gracefully into a new phase called post menopause, which lasts for the rest of your life. Here, your symptoms usually improve as your hormone fluctuations decrease.

“Menopause is one day. The 366th day after your last period. The real event is the 10 or 15 years before that and the rest of our lives after.”

Dr. Vonda Wright, Orthopedic Surgeon and Author of “Unbreakable” [3]

When does perimenopause start?

The start of perimenopause can vary greatly. You may have symptoms as early as your mid to late 30s, or you may only experience changes in your mid-50s. The good thing to remember is that you’re not alone. Every year, nearly 2 million U.S. women enter perimenopause [4].

“Your 30’s are a critical time to get your health set. Prioritize yourself!”
Dr. Vonda Wright, Orthopedic Surgeon and Author of “Unbreakable” [5]

When does menopause start?

'Menopause usually starts in your 40s or 50s. The average age in the United States is 51. This ‘stage’ is actually just one day.

When does menopause end?

Menopause never ends. Once your periods have stopped for 12 months, you enter a new life stage called “post menopause”. The good news is that during post menopause, your menopause symptoms get milder or go away. However, it’s vital to keep taking care of your bone and heart health during this time as your risk for osteoporosis and heart disease go up.

"The menopause transition is of indeterminate length and can vary significantly woman to woman."
Dr. Jen Gunter, OB-GYN and author of "The Menopause Manifesto" [6]

Menopause symptoms

The symptoms you experience from perimenopause to menopause and post menopause will be unique to you. Some women experience mild changes, while others feel completely out of balance and not like themselves at all.

And while hot flashes get all the press, they’re definitely not the only symptom to look out for. Common symptoms of all three stages include hot flashes, fatigue, night sweats, sleep disturbances, brain fog, vaginal dryness, and mood changes. A sharp drop in estrogen also leads to a large decrease in bone mineral density (BMD), narrower arteries and increased blood pressure.

"Many women are brushed off during their menopause transition with the mistaken belief that hot flushes don’t start until menopause."
Dr. Jen Gunter, OB-GYN and author of "The Menopause Manifesto" [7]

Perimenopause may also show up with an array of symptoms like: breast pain, dry or itchy skin, dry eyes, headaches, panic attacks, changing body odor, irregular periods, GI problems, allergies and more. 9 out of 10 women who experience new and unexplained hormonal symptoms don’t even realize they’re linked to perimenopause.⁠ On average, it takes most women more than a year to make the connection.⁠ [8]

Now, let’s get into some of the most common menopause symptoms.

Hot flashes

These unpleasant heatwaves usually start in your chest and spread like wildfire to your neck, face, and sometimes your whole body. You can have mild, quick hot flashes every now and then, or more than 20 a day. Everyone is different.

80% of women experience hot flashes and night sweats during menopause (a hot flash at night is called a ‘night sweat’). Some women still experience hot flashes and night sweats into their 60s. [9]

Sleep disruption

Sleep problems happen during peri- and menopause, but are more common in post menopause, with about 25% of women aged 50 to 64 experiencing disrupted sleep. As well as leaving you tired and irritable, poor sleep is linked to cardiovascular disease, obesity, mood disorders and diabetes. [10]

Aches and pains

The drop in estrogen during menopause, can lead to aching, painful joints and other musculoskeletal symptoms. This musculoskeletal pain and stiffness is what Dr. Vonda Wright (Orthopedic Surgeon and Author of “Unbreakable. A Woman's Guide to Aging with Power”) calls “the hidden symptom of menopause”.

Mood swings

It’s common to feel irritable, stressed or anxious during menopause. This is also a time in our lives when many other issues are affecting our emotions. We’re often carrying a huge mental load, juggling the daily stress of family life, work responsibilities and aging parents. It’s a lot!

Brain fog

“Brain fog” includes a range of cognitive symptoms that affect mental clarity, such as forgetfulness, confusion, poor concentration, and mental slowness.

“Your brain is affected, just as much as your ovaries, if not more. There are many neurological symptoms promoted by your brain, because menopause is in fact changing your brain.”
Dr. Lisa Mosconi, Neuroscientist and Author of "The menopause brain" [11]

Vaginal dryness

Many women have problems with vaginal dryness during menopause. [12]

Gastrointestinal (GI) symptoms

Yes, your hormones also affect your gut microbiome. Many gastrointestinal (GI) symptoms happen in the natural transition from perimenopause to menopause, especially when using Hormone Replacement Therapy (HRT). Dropping estrogen levels, can also slow digestion. [13]

There are also some long-term symptoms of menopause that you don’t feel or notice, but that can have a big impact on your overall health. Both are due to a drop in estrogen.

Reduced Bone Mineral Density (BMD)
Increased risk of heart dosease

Reduced Bone Mineral Density (BMD)

Loss of BMD happens earlier than you think, even as early as 35 [14]. And, it accelerates during and after menopause. During the first 5 to 10 years after menopause, you will experience a 2-4% loss of BMD yearly (that’s a 25–30% loss over 10 years). This is a major cause of osteoporosis in women, and is called postmenopausal osteoporosis. [15]

Increased risk of heart disease

As estrogen drops, women also have an increased risk of heart disease. This is due to a rise in "bad" LDL cholesterol and a drop in "good" HDL cholesterol, higher blood pressure, and weight gain [16].

So, to summarize, here’s a list of menopause symptoms:

Hot flashes and night sweats
Sleep disruption
Musculoskeletal pain and stiffness.
Mood swings and irritability
Brain fog
Anxiety and depression
Vaginal dryness
Lack of sexual desire
Gastrointestinal (GI) issues
Reduced Bone Mineral Density (BMD)
Increased risk of heart disease

So, how can you not just manage menopause, but thrive through it?

There are many ways you can achieve hormone harmony and get back to your best. From eating right, to lifestyle choices, HRT and natural, science-backed supplements.

Eat and drink for your hormones

You can reduce menopause symptoms by avoiding certain ‘trigger’ foods and embracing foods that help you feel more balanced.

Foods to avoid in menopause

Caffeine (try switching to decaf or having only 1 small cup of coffee in the morning. Or, try Energy Essentials for a completely natural mind and body energy boost
Spicy foods
Alcohol
Sugary foods
Trans fats (yes, it’s time to give up microwave popcorn, biscuits, crackers, and fried fast foods). [17]

Foods that help during menopause

The key is to enjoy many plant-based foods. Especially ones rich in phytoestrogens, magnesium, Vitamin E and fiber.

What are phytoestrogens? These are an amazing group of natural compounds found in soy, legumes, whole grains, nuts and seeds, and fruits and vegetables. They’re similar to estrogen and can mimic some of its effects. [18]

Magnesium-rich foods include spinach, Swiss chard, pumpkin seeds, almonds, cashews, tofu, edamame, lentils, oatmeal, and brown rice.

Vitamin E-rich foods include sunflower seeds, almonds, spinach, broccoli, kiwi, and mangos.

High-fiber foods include whole grains like oats, brown rice, farro, quinoa and bran. Also, beans, lentils, nuts, seeds, fruits, and veggies supply fiber to stabilize blood sugar and hormone levels. 

Where HRT fits in

Hormone Replacement Therapy can be transformative for many women, especially when managing hot flushes, vaginal dryness and poor sleep. It also helps protect bone and heart health if started near menopause.

But HRT isn’t the only path. Many women have great success combining HRT with nutrition, lifestyle changes and natural supplements like Meno Essentials for best results. What matters most is making your own, informed choices and doing what feels right for you.

Small habits, big changes

They key to real change is finding easy daily habits that last and give you real relief. This is where Meno Essentials comes in. With just one capsule a day you’re doing wonders for your mind and body.

Meno Essentials supplements can bring relief for most menopause symptoms, and support your overall hormonal balance, no matter what stage of this life transition you’re in.

Here’s how Meno Essentials can help

All Meno Essentials ingredients are backed by science and clinically proven to bring you back in balance and reduce symptoms of peri-menopause, menopause and beyond.

One of the hero ingredients in Meno Essentials is a proprietary Shatavari extract called SheVari4™. Shatavari is an ancient Ayurvedic herb trusted for centuries to improve women’s health and well-being. This clinically-proven extract reduces menopause symptoms with natural phytoestrogens that mimic the positive effects of estrogen in your body.

Chaga or “the diamond of the Nordic woods” is a medicinal mushroom rich in antioxidants and the second main ingredient in Meno Essentials. As an adaptogen, it helps your body stay calm and resilient under stress. And, its anti-inflammatory powers improve your well-being, support hormonal balance and help ease menopause symptoms like mood swings and fatigue.

Meno Essentials is also a great supplement for your long-term health with “the sunshine vitamin” D3 and Vitamin K2 as MK-7 (menaquinone-7), the most bioavailable of the Vitamin K family. K2 as MK-7’s gives vital support for bone and heart health to ensure strength and vitality. It works with Vitamin D3 to send calcium to your bones (where you want it), and not to your arteries and soft tissues (where you don’t want it).

You could also try Gut Essentials to give you relief from common gastrointestinal issues during menopause like bloating, constipation and heartburn.

“With informed choices, whether lifestyle, supplements or HRT, women can feel stronger than ever.”
Dr. Jen Gunter, OB-GYN and author of "The Menopause Manifesto" [19]

Person wearing a white sports bra and blue shorts on a blurred background

Be a better, stronger and more powerful you!

Menopause and peri-menopause are a transition into a new life phase. There will always be challenges, and there are no quick-fixes. But, with the right mix of knowledge, nutrition, HRT (if it’s right for you), effective natural supplements for menopause symptom relief, and the right mindset, you can get your hormone chaos under control.

You can embrace the change and thrive through menopause and beyond!

“I'm learning every day to allow the space between where I am and where I want to be to inspire me and not terrify me.”
Tracee Ellis Ross / American actress, 53 and thriving

10 essential menopause facts

While about 80% of women experience hot flashes and night sweats during menopause, it’s not the only symptom. [20]
9 out of 10 women who experience new and unexplained hormonal symptoms don’t even realize they’re linked to perimenopause.⁠ On average, it takes most women more than a year to make the connection.⁠ [21]
About 50% of post-menopausal women have problems with vaginal dryness during menopause. [22]
Shatavari, an ancient Ayurvedic herb, has been trusted for centuries to help with women’s health and well-being and bring relief from menopause symptoms.
Perimenopause can start as early as your mid to late 30s, and symptoms can vary greatly. [23]
Menopause is actually just one day. The day after you have not had a period for 12 months. Then you are “post-menopausal”.
During menopause, your brain is affected just as much as your ovaries, if not more.
In the U.S., the average age for menopause is 51. Globally, the average age is 49. [24]
Some women still experience symptoms like hot flushes and night sweats into their 60s. [25]
Meno Essentials has been clinically proven to help reduce your menopause symptoms and bring you back into balance.

Questions about peri-menopause and menopause

Q. How many menopause symptoms are there?

A.

Some sources list over 100 menopause symptoms! These range from common ones, like hot flashes, sleep disruption, mood swings and brain fog to the more unusual symptoms like changes in odor or new allergies. Explore symptoms here.

Q. When does menopause start?

A.

Menopause can start from your mid to late 30s right up to your mid 50s. It happens when your periods stop for good, so after 12 months without a menstrual period.

Disclaimer

This blog post is purely informational and does not imply any evaluation by the Food and Drug Administration. This blog post is not intended to diagnose, treat, cure, or prevent diseases, nor should it substitute for advice from a healthcare professional.