Menopause Resource Series – Post 4: Common Symptoms & Natural Support

One of the most frustrating parts of menopause is how different it looks for every woman. Some sail through with minor changes. Others find themselves overwhelmed by symptoms they didn’t even realise were linked to hormonal shifts.

The truth is: menopause can affect almost every system in your body—and your mind. And while the experience is deeply individual, there are common threads.

Let’s explore some of the most frequently reported symptoms and gentle, holistic ways to support yourself through them.

🌿 Common Menopausal Symptoms

• Irregular or heavy periods (in perimenopause)

• Hot flushes and night sweats

• Mood swings, anxiety, or depression

• Brain fog or forgetfulness

• Insomnia or disrupted sleep

• Fatigue or low motivation

• Vaginal dryness or discomfort (often part of Genitourinary Syndrome of Menopause)

• Weight gain or bloating

• Joint pain or body aches

• Reduced libido or intimacy concerns

Not every woman experiences all of these, and their intensity can vary day to day. What’s important is recognising that they are real and valid—and not something to just “put up with.”

🌸 Natural Ways to Support Your Body

While there’s no one-size-fits-all solution, there are many gentle, evidence-informed ways to ease symptoms and support your overall wellbeing:

🧘‍♀️ Mindfulness & Breathwork

Daily mindfulness, gentle breathwork, or even just moments of stillness can reduce stress and regulate your nervous system—helping with mood swings, anxiety, and sleep.

🥗 Nourishing Food

Support your hormones with whole, nutrient-dense meals. Think leafy greens, good fats (like avocado, flaxseeds, olive oil), and protein to keep blood sugar steady.

🚶‍♀️ Movement

Regular, joyful movement—whether it’s walking, yoga, swimming, or dancing—can ease joint stiffness, lift your mood, and support your heart and bone health.

🌙 Rest & Rhythm

Prioritise sleep as a sacred act of self-care. Wind down screens early, create a calming bedtime routine, and allow yourself deep rest when you need it.

🫶 Supportive Connection

Talk. Share. Connect with others who get it. Menopause is not meant to be navigated alone.

💛 You Have Options

For some women, natural supports are enough. Others may benefit from medical guidance, including HRT or complementary therapies. There is no shame in seeking help. The most important thing is making informed choicesthat feel right for you.

Menopause is not something to survive—it’s something to move through with grace, clarity, and support.

In the next post, we’ll talk about the emotional side of menopause and how to care for your mental wellbeing through this profound transition.

With warmth,
Julie x
Certified Menopause Coach & Holistic Counsellor
Thrive Holistic Counselling