Can menopause cause dizziness?

Sarah Goody on November 21, 2025

If you’re navigating perimenopause or menopause and you’ve noticed that unsettling sense of dizziness, light‑headedness or imbalance… you’re absolutely not imagining it. These sensations matter. They’re your body’s way of signaling that something in your hormonal, nervous‑system or balance system is shifting. And while you may have expected hot flashes, mood swings or night sweats, dizziness can be one of those sneaky symptoms that slips under the radar.

Here’s what you need to know right upfront:

  • The transition into menopause (and the years around it) involves major hormonal fluctuations, particularly in estrogen and progesterone. These hormones do so much more than regulate your cycle—they influence brain chemistry, blood vessel tone, inner‑ear/balance mechanics, blood‑sugar regulation, and more.
  • Because these systems are interconnected, when one shifts (like estrogen dropping), it can spark ripple effects throughout your body. One of those ripples can be dizziness, light‑headedness, or feeling off‑balance.
  • Importantly: this doesn’t mean that every dizzy spell you have is “just menopause.” Many other things can cause dizziness too, which is why understanding the menopausal link is valuable, but so is ruling out other causes.
  • The good news? Knowing the “why” gives you power. You can implement targeted lifestyle, hormone‑aware, balance‑supporting strategies to dramatically reduce or even eliminate these dizzy spells—instead of simply accepting them as “part of aging.”

In the sections ahead, we’ll explore how menopause can lead to dizziness, the mechanisms behind it, the risk factors, when you need to be cautious, and most importantly what you can do to feel steady, strong and vibrant again. Let’s get started.

How menopause (and perimenopause) can lead to dizziness

Here are the main biological and physiological pathways through which the menopausal transition can contribute to dizziness or light‑headedness. Many work in combination—so it’s rarely just one thing.

1. Hormonal fluctuations and inner‑ear / balance system changes

  • Estrogen isn’t just a “female hormone” for reproduction—it has receptors in areas of the brain, in the inner ear (vestibular system) and in blood vessels. During perimenopause and menopause, estrogen levels drop and fluctuate more.¹
  • The inner ear (vestibular apparatus) communicates balance and spatial orientation to the brain. If hormonal shifts affect the ear’s fluid, signalling or small crystals (otoliths) as some research suggests, that can trigger sensations of unsteadiness or vertigo‑type dizziness.²

2. Blood pressure / circulation / orthostatic changes

  • As estrogen drops, your blood vessels may lose some of their flexibility, and your autonomic nervous system (which regulates things like blood pressure, heart rate, standing up) may become less resilient.³
  • Specifically: when you stand up quickly, your brain may temporarily receive less blood flow → light‑headedness/dizziness (orthostatic hypotension).⁴

3. Blood sugar / metabolism

  • Hormonal shifts also affect insulin sensitivity and glucose regulation. If your blood sugar dips, or you have irregular meals, you may feel dizzy or faint.⁵

4. Hot flashes, night‑sweats and dehydration / fluid‑loss

  • Hot flashes cause sudden vasodilation (blood vessels opening) and sweating — both affect blood pressure and fluid volume. That can contribute to dizziness.⁶
  • Also, fluid loss plus not enough replenishment = even mild dehydration can reduce brain perfusion and cause “woozy” feelings.

5. Sleep disruption, stress/anxiety and nervous‑system vulnerability

  • Poor sleep (common in menopause due to night sweats/hormonal change) → fatigue → impaired nervous‑system resilience → more prone to dizziness.⁷
  • Anxiety or panic attacks (which may increase during this transition) can trigger dizziness via hyperventilation, increased heart rate, adrenaline surge.⁸

Risk factors & when this is more likely

Here are extra “red flags” or risk‑amplifiers—good to know if you’re wondering “why is this happening to me (and maybe not to the friend next to me)?”

  • If you’re in your late 40s to early 50s (the typical perimenopause/menopause window), the risk goes up.⁹
  • If you have frequent hot flashes/night sweats, intense hormonal symptoms, heavy cycle shifts—you may be more prone to dizziness.
  • If you’re dehydrated, have skipped meals, consume large amounts of caffeine or alcohol, or have irregular sleep—these lifestyle factors amplify the effect.
  • If you have existing cardiovascular issues (blood‑pressure variability, arrhythmias), inner‑ear/balance diagnoses, diabetes/blood‑sugar dysregulation, or are on medications that affect blood pressure/vestibular function—then dizziness during menopause might be more pronounced or have multiple causes.
  • Smoking or high body‑mass index (BMI) were also flagged as risk amplifiers in some reviews.¹⁰

When dizziness is not just menopause—and deserves prompt evaluation

While menopause is a strong suspect when dizziness emerges in the right context, it’s vital to recognize when urgent or additional medical evaluation is needed.

If any of the following occur:

  • Dizziness associated with chest pain, shortness of breath, palpitations or fainting.
  • Dizziness with sudden hearing loss, ringing in the ear, numbness or weakness in one side of body, double vision.
  • Dizziness that is persistent, getting worse, or interfering substantially with daily life (walking, driving, working) and doesn’t improve with basic interventions.
  • New medications, recent surgeries, or other conditions that might explain it (e.g., severe anemia, low thyroid, vestibular disorders).

What you can do — a tailored, hormone‑smart protocol

Here’s your “Menopause Network Protocol for Dizziness in Menopause” — with friendly, practical, actionable steps you can start today (yes, today) to help reduce or eliminate these dizzy spells.

Step 1: Track & observe

  • Start a symptom journal: note date/time of dizziness, what you were doing (standing up? turning quickly? after a hot flash?), what you ate/drank recently, your sleep last night, your hydration, your stress level. Patterns = your friend.
  • Check your blood pressure and pulse when lying down, sitting, standing (especially if you suspect orthostatic hypotension). If your provider agrees, you may track for a few days at home.
  • Monitor blood sugar if you suspect dips (especially if you have diabetes or pre‑diabetes).

Step 2: Lifestyle supports

  • Hydration: Aim for consistent fluid intake throughout the day. After hot flashes/night sweats, be sure to replenish with water plus electrolyte‑rich foods or drink (unsweetened coconut water or herbal tea + a pinch of salt) if needed.
  • Meals: Eat regular, balanced meals containing protein + healthy fat + fibre (e.g., Greek yogurt + nuts + berries; grilled fish + veggies + quinoa). Avoid long gaps between meals and avoid highly processed/high‑sugar foods that can trigger blood‑sugar drops.
  • Move wisely: When rising from sitting or lying down, take your time. Sit at edge of bed, hang feet over side, pause, then stand. This helps your circulation adapt.
  • Balance & vestibular exercises: Gentle yoga, tai chi, single‑leg stands, slow head‑turns (left‑right/up‑down) can train your vestibular system and improve stability.
  • Sleep hygiene: Create a cool, dark, quiet environment, consistent bedtime/wake time, avoid caffeine late, and alleviate night sweats (cool pillow, moisture‑wick bedding, fan). Good sleep = better nervous‑system resilience.
  • Stress reduction: Incorporate meditation, deep‑breathing (inhaling 4 counts, hold 2, exhale 6), yoga, or nature walks. Chronic stress amplifies dizziness by triggering autonomic imbalance.
  • Avoid triggers: Limit caffeine/alcohol (which affect hydration and blood vessels), reduce heavy meals/large fluid shifts, avoid rapid posture changes if you feel unstable.

Step 3: Hormone‑aware strategies (with your doctor)

  • If your dizzy spells are clearly tied into the broader menopausal symptom picture (hot flashes, mood swings, sleep disruption), have a discussion about whether hormone therapy (HRT) or other hormone‑balancing interventions may be appropriate. Research suggests HRT may reduce incidence of certain inner‑ear/balance disorders in menopausal women.²
  • But: Always weigh risks vs benefits (cardiovascular risk, breast cancer history, etc.). Personalized medicine matters here — your unique health history, risk profile and goals matter.
  • Also check other labs: thyroid function, iron/hemoglobin (to rule out anemia), blood sugar/insulin, lipid/cardiovascular status, vestibular assessment if indicated.

Step 4: When and how to seek specialist support

  • If vestibular (inner ear) issues seem likely (i.e., spinning vertigo, triggered by head movement), a referral to an ENT or vestibular therapist may help.
  • If you have low blood pressure or heart/vascular symptoms, cardiology or autonomic specialist may be indicated.
  • If you have significant anxiety/depression overlapping with dizziness, working with a mental‑health professional may improve both mood and dizziness.

Final thoughts — you’ve got this

Dizziness during the menopausal transition is real, valid and absolutely manageable. It doesn’t mean you’re broken. It means your body is going through a shift—and it needs your kindness, your awareness and your proactive support.

Here’s what I want you to remember:

  • You don’t have to tolerate frequent dizzy spells as “just something I have to live with.”
  • Understanding the hormonal, circulatory and vestibular links gives you enormous leverage.
  • The combination of tracking → lifestyle support → hormone‑aware strategy is powerful.
  • Your individual case matters—set up your team (your primary care provider/gynecologist, maybe an ENT or endocrinologist if needed) and craft the plan that’s right for you.

You deserve to feel steady. To walk with confidence. To engage fully in life without wondering “will I get dizzy now?” Let’s reclaim your footing—in body, mind and spirit.

Please remember: This information is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult with your healthcare provider before making any changes to your health routine, especially if you have existing health conditions or are taking medications. What works for one person may not work for another, and your individual health needs are unique to you.

References

  1. Menopause Network. (n.d.). Dizziness or light‑headedness. Retrieved from https://menopausenetwork.org/symptoms/dizziness-or-lightheadedness/
  2. Healthline. (2023, April 14). Menopause & dizziness: Is it a symptom? Retrieved from https://www.healthline.com/health/menopause/menopause-dizziness
  3. The Vertigo Therapist. (n.d.). Hormones and vertigo. Retrieved from https://thevertigotherapist.com/hormones-vertigo/
  4. Medical News Today. (n.d.). Menopause and dizziness: Causes and treatments. Retrieved from https://www.medicalnewstoday.com/articles/319860
  5. Patient.info. (n.d.). What causes dizziness in menopause? Retrieved from https://patient.info/features/hormones/what-causes-menopause-dizziness-and‑how‑can‑you‑manage‑it
  6. Hone Health. (n.d.). Menopause, hot flashes, and dizziness: Causes & treatments. Retrieved from https://honehealth.com/edge/hot-flashes-and-dizziness/
  7. Vestibular Disorders Association. (2024, March 13). How does dizziness change with menopause? Retrieved from https://vestibular.org/blog/how-does-dizziness-change-with-menopause/
  8. The Menopause Network UK. (n.d.). Menopause and dizziness: What’s normal and what’s not. Retrieved from https://www.themenopausenetwork.co.uk/symptoms/dizziness-or-lightheadedness
  9. Global Women Connected. (2025, August 10). Menopause and dizziness: Understanding the connection and relief. Retrieved from https://www.globalwomenconnected.com/menopause-dizziness-connection/
  10. Menopause NOW. (2019). Causes of dizziness during menopause. Retrieved from https://www.menopausenow.com/dizziness/causes

When Everything You “Knew” About Menopause Was Wrong—And What’s Actually Going On

Amanda Paige on November 20, 2025

You’re standing in your closet early morning, looking at a dress you loved two years ago — and suddenly noticing it fits differently. Your body feels like it’s changed overnight (though, of course, you know it hasn’t). The breeze on your arm triggers a flush you don’t expect. You scroll your phone half awake, glancing at a message from a friend saying, “Oh yeah, I have that too.” And you think: Is this just ageing … or something else?

Here’s the truth: You’re not imagining the change. And it’s not just ageing. Your body is shifting — internally and visibly — and the chapter you’re entering is wildly misunderstood. But this isn’t a story of loss. It’s a story of transformation — if you have the map. So let’s start mapping.

Let’s crush the Top 10 Menopause Myths

Myth 1: “Menopause begins at 50 (or 51).”

Truth: There’s no universal “menopause starting age.” Your body may begin shifting years earlier—and the formal stop of your periods is only part of the story.

You’ve probably heard: the average age for menopause is 51. That’s broadly true—but it hides so much. Most women begin transitioning into perimenopause years beforehand, often in their 40s—or even late 30s for some.¹ Natural menopause can occur anywhere between 45–58, and early menopause between 40–45.¹

Here’s what this means for you: If your period patterns change, hot flashes sneak in, or your sleep starts betraying you in your 40s—don’t assume you’re “too young.” You’re just in the early phase of this shift. The earlier you recognize it, the more control you have.

Myth 2: “Everyone goes through menopause the same way.”

Truth: Every woman’s transition is wildly unique—symptoms, timing, intensity—and you deserve to work from your baseline, not someone else’s narrative.

The media loves to package menopause as: hot flashes, mood swings, weight gain, done. But actually—some women breeze through with minor symptoms; others struggle profoundly for years.² There’s no “standard menopause experience.”³

Here are a few little reality checks you deserve:

  • You might skip hot flashes entirely—and still be in menopause.
  • Your sleep issues, mood changes, or memory “glitches” may start in perimenopause and linger well after your last period.²
  • What’s normal for you might feel like chaos compared to what your coworker tells you—and that’s okay.

Why this matters: If you’re told “just wait, it’s normal,” and you’re suffering—you’re not getting the validation and care you need. Understanding menopause as highly individualized empowers you to ask the right questions of your body and your doctor.

Myth 3: “Once you’re post‑menopause (12 months with no period) the worst is over.”

Truth: Your menstrual cycle may stop—but your body’s adjustment doesn’t switch off like a light. Pain points like sleep disruption, metabolism changes, mood shifts can persist after.

Officially, menopause is defined as 12 consecutive months without a period.⁴ But the hormonal shifts begin well before that and can ripple years after.¹ Your body is adapting—and often recalibrating—to entirely new hormonal terrain.

So yes—just because your period is gone does not mean your transition is automatically done. Your body may continue sending signals that need attention. Keep tracking, keep asking, keep advocating.

Myth 4: “Hormone therapy (HT) is unsafe for everyone.”

Truth: When used appropriately, HT is among your strongest tools—it’s not blindly dangerous, but must be individualized and supervised.

For a long time, the message was: “Hormone therapy equals risk—avoid it.” But modern research shows it’s more nuanced.⁵ When started in the right window (within about 10 years of menopause and under age 60), HT may offer substantial benefits—with risks lower than many assumed.⁶

But—and this is key—it’s not “one size fits all.” Your personal and family health history matters—breast cancer risk, clotting history, heart disease, liver issues. So when you ask your doctor:

  • “What are the specific benefits for me?”
  • “What are the real risks based on my profile?”
  • “What is the shortest effective dose and duration?”
    You’re doing the right thing.

Myth 5: “Menopause makes you gain weight inevitably.”

Truth: Yes, your body changes—but weight gain isn’t a fait accompli. Many forces are at play—and with strategy you can influence the outcome.

No question: The hormonal shifts during menopause can change how and where your body stores fat—especially around your abdomen.⁷ But saying “menopause = automatic weight gain” ignores just how much lifestyle and prior health influence the reality.

  • Your diet and exercise patterns.
  • How well you’re sleeping (or not).
  • Your level of muscle mass (which affects metabolism).
  • Stress, sleep quality, gut health, genetics.

Your action items:

  • Prioritize resistance training (to maintain muscle).
  • Make sleep a priority (bad sleep = added metabolic struggle).
  • Choose a protein‑rich, whole‑food‑focused eating pattern.
  • Focus on shape (composition) rather than just scale increments.

Myth 6: “Once menopause hits, your sex life is over.”

Truth: Pause. That story is tired, worn, and not remotely helpful. Yes—things may shift. But yes—you absolutely can continue to have a vibrant, pleasurable sex life.

Cultural narratives say: menopause = decline in sexual desire and function. But in study after study, women report that sex changes—not ends.⁸ Maybe arousal changes, maybe lubrication needs adjust, maybe communication with partner shifts. But pleasure? Still very possible. Desire? Alive. And often, freedom from pregnancy worry opens a new kind of sexual ease.

If you’re thinking: Not me. Try this:

  • Get a pelvic floor physical therapy consult (yes, it helps).
  • Use lubrication or moisturizers proactively.
  • Talk with your partner about what you prefer now (things change).
  • Ask your provider about sexual health in menopause—they should know.

Myth 7: “Your menstrual irregularities must mean menopause is here (or coming).”

Truth: Wait a minute. Yes, irregular periods are common in perimenopause—but heavy, frequent, post‑period bleeding could signal something else entirely and deserves investigation.

Here’s where things get messy: Many women assume everything weird their bleeding does from mid‑40s onward is “just menopause.” But sometimes it isn’t. Fibroids, polyps, endometrial hyperplasia, even cancer risk increase as ovarian function shifts.⁴ So if you experience:

  • Very heavy bleeding (soaking a pad/hour).
  • Bleeding after intercourse.
  • Bleeding after months of no period.

Get checked. Don’t automatically dismiss it as “just menopause.” That’s your body whispering: Check me. And you should listen.

Myth 8: “Menopause only affects the reproductive system.”

Truth: If you think menopause is “just” about stopping periods—you’re missing everything else. Your bones, heart, brain, metabolism, mood, and joints all enter the ring.

This shift is systemic.⁹

  • Your bone‑density loss accelerates after menopause (hello, osteoporosis risk).
  • Cardiovascular profiles change (not destiny—but vigilance is wise).
  • Sleep quality and brain fog become more common (yes—you’re not imagining that!).
  • Skin texture, collagen, hair patterns can shift.

Consider menopause as your body’s second puberty—just with decades of life experience behind it. Your care has to widen equally.

Myth 9: “There’s nothing you can do—just ride it out.”

Truth: I hate this one because I hear it so often. But it’s wrong. You can do serious things to help. Not every symptom vanishes overnight—but life doesn’t have to be “just tolerable.” It can be vibrant again.

From research and clinical practice, we know:

  • HT (for the right person) works.
  • Non‑hormonal medications exist.
  • Lifestyle tweaks—sleep, stress, diet, exercise—matter more than we used to believe.²⁹
  • Psychological therapies (especially CBT) help with hot flashes, mood, sleep issues.⁴

Stay alert for: Your treatment should be proactive, not passive. If you’re being told “there’s nothing to do” — get a second opinion.

Myth 10: “Menopause marks the end of vitality, relevance, attractiveness.”

Truth: If you believe that, you’re buying the wrong story. Yes—some things shift. But you are absolutely not less valuable, less vibrant, less attractive, less relevant. If anything—you’re primed for a new chapter.

Studies show what many women I talk with already know: Post‑menopause can be a time of reinvention.⁶ Many women say they feel more themselves now—freer, less defined by fertility, more adventurous. Society might whisper “over the hill,” but your body is still full of possibility.

So let’s reshape the narrative: Menopause is not the “end of something.” It’s the threshold of something else. Think of it like stepping through a doorway—you leave behind the chapter of “kid‑raising/fertility journey” and enter “what do I want now?” territory. Power, clarity, forward motion.

Why these myths survive—and why they matter so much

Here’s the scoop: These half‑truths don’t live because someone wants them to—they live because no one has challenged them enough.

  • Silence and stigma around menopause mean few ask probing questions.²
  • Research and provider training in menopause have historically lagged.²
  • Media simplifies—for headlines easy—but nuance gets lost.
  • Big fear stories (like hormone therapy risk) became blanket warnings and got stuck.

And here’s why it matters: If you believe the myth, you might

  • tolerate symptoms when you don’t have to,
  • miss treatable risks (bone loss, heart risk, endometrial issues),
  • or blame yourself for something entirely biological.

You’re not broken. You’re just transforming. Your signals matter. Your questions matter.

The stunning insight you might never have heard

Here’s a mind‑shifter: A recent large‑scale analysis examined more than a million women’s lab tests—hormones, bone markers, liver enzymes, cholesterol, inflammation, muscle.¹⁰ What they found: At the time of the final menstrual period, hundreds of test values changed step‑wise (not gradually)—across bone, lipid, hepatic, endocrine systems. In other words: Menopause doesn’t just quietly happen. It ripples across your whole physiology.

Take a moment: Your hot flashes might feel like an annoyance—but your body is signaling broader recalibration. Recognizing this reframes your story: You’re not suffering something weird; you’re navigating a major biological transition.

Your roadmap: What you can do today

Let’s be quiet for a moment and give you DOABLE steps—no fluff. You won’t solve everything overnight, but you can begin.

1. Educate yourself

Start with credible sources (like the ones foot‑noted at the end). Don’t just absorb social media soundbites. Ask: What’s happening in my body right now?

2. Track your symptoms

Whether it’s a hot flash, a night of broken sleep, a new ache—log it. This information is gold when you talk to your provider.

3. Find a menopause‑savvy provider

Ask:

  • “How much menopause care do you do?”
  • “What’s your experience with hormone therapy?”
  • “When do you think I should get a bone density scan or cardiovascular check?”

4. Optimize lifestyle (before it feels urgent)

  • Exercise: Both strength training + movement you enjoy.
  • Nutrition: Prioritize protein, fiber, whole foods.
  • Sleep: Wind‑down ritual, cool dark room, consistent schedule.
  • Stress: Day‑to‑day tools (breathing, walking, therapy) because hormone shifts make stress more disruptive.

5. Talk HT (if it might be an option)

If you’re under 60 and within ~10 years of menopause onset, ask: Is hormone therapy right for me? Get risks/benefits individualized.

6. Don’t ignore red flags

Heavy bleeding, pelvic pain, suspicious lumps—again—not necessarily just another “normal menopause symptom.” Get evaluated.

7. Rewrite your narrative

Begin asking: What do I want now? What lights me up? What in me is awakening? This isn’t about denial—it’s about expansion.

Final thoughts: You’re not invisible. You’re not muted.

If you’ve ever sat in a doctor’s waiting room feeling buzzy, weird, dismissed—this is my invitation: Be visible to yourself. Notice your body. Name the truth. Ask the hard questions. And lean not on myth—but on understanding.

This is your body. And yes—it’s changing. But you are far from done. You’re evolving. You’re shifting. You’re not lesser. You’re absolutely capable of writing the next, powerful chapter. One where your health, your voice, your pleasure, your purpose all matter more than ever.

So here’s what you do right now:

  • Choose one myth from above that you believed.
  • Write one question you’ll ask your doctor the next time you see them.
  • Select one tiny focus you’ll adopt this week to honour your changing body (10‑minute stretch before bed, or scheduling a bone density check).

Because this isn’t the end of your story. It’s a pivot point. And you—my friend—you’re just getting started.

You are seen. You are deserving. You are not “finished”—you’re becoming.

References

  1. Sutter Health Vitals. (2025). Top 10 menopause myths: What’s fact, what’s fiction. Sutter Health. https://vitals.sutterhealth.org/top-10-menopause-myths-whats-fact-whats-fiction/
  2. University of Delaware. (2025, October 16). Menopause myths, debunked: New UD research challenges dominant Western narratives around menopause and aging. UDaily. https://www.udel.edu/udaily/2025/october/menopause-myths-debunked-melissa-melby-reframing-aging/
  3. UT Southwestern Medical Center. (2024). Menopause is having a moment: Debunking common myths. UTSW MedBlog. https://utswmed.org/medblog/menopause-myths/
  4. Shen, Z. (2024, September). Unraveling the myths of menopause. Johns Hopkins Medicine. https://www.hopkinsmedicine.org/news/articles/2024/09/unraveling-the-myths-of-menopause
  5. WebMD. (2023). Common menopause myths debunked. WebMD. https://www.webmd.com/menopause/ss/slideshow-menopause-myths
  6. Pietrangelo, A. (2025, May 19). The truth behind common menopause myths. Healthline. https://www.healthline.com/health/menopause/menopause-misconceptions
  7. Mayo Clinic Press. (2023). Menopause facts vs. fiction: The truth behind the myths. Mayo Clinic Press. https://mcpress.mayoclinic.org/menopause/common-myths-of-menopause/
  8. Women’s Health Network. (2025). Top 10 menopause myths — busted! Women’s Health Network. https://www.womenshealthnetwork.com/menopause-and-perimenopause/menopause-myths/
  9. MSD Manuals. (2021, November 9). Commentary: Debunking the most common menopause myths. MSD Manuals. https://www.msdmanuals.com/home/news/editorial/2021/11/09/20/22/debunking-the-most-common-menopause-myths
  10. Pridham, G., Hayut, Y., Lavi‑Shoseyov, N., Neeman, M., Hovav, N., Toledano, Y., & Alon, U. (2025, November 8). Dynamics of menopause from deconvolution of millions of lab tests. arXiv. https://arxiv.org/abs/2511.05906

So… Is This Menopause Already? My Body’s Quiet Shift

Lynne on November 10, 2025

I didn’t have some dramatic “aha” moment where I suddenly knew I was in perimenopause.
It was quieter than that.

It started with something small but huge at the same time: I missed my period.

For context, my cycle has always been regular. The only times I ever missed a period were when I was pregnant. So when a whole month passed and nothing happened, I felt this strange mix of calm and alarm.

Part of me thought, “Okay, this might be it. This is probably perimenopause.”
Another part of me still expected my body to “correct itself” the following month.

It didn’t.

The next cycle, instead of my usual strong, heavy flow, I got tiny spots. On and off. For about two weeks. Not enough to call it a real period, but just enough to remind me that my hormones are clearly doing something new.

That’s when it became real in my head:
I’m officially entering that stage. Menopause is not a future concept anymore. It’s happening.

The Body I’m Living In Now

Here’s where it gets messy and real.

Along with the missed period and spotting came a bunch of other things:

  • The cravings
    I don’t know what switch turned on, but wow. The cravings are intense. It feels like my body is constantly asking for comfort food. And no, it’s not asking for carrots and cucumbers. Of course, this shows up on the scale and on my waistline.
  • The bloating and the belly
    I’m bloated almost all the time. My tummy sticks out in a way that honestly makes me look like I’m about six months pregnant. It’s not just hormones either—I have a freelancing career, which means I’m sitting most of the day. Not exactly helping the situation.
  • The hair story
    My hair keeps thinning. I see strands on the floor, on my pillow, in the shower. Every time I wash or brush, it’s there. The only thing that comforts me is seeing tiny new hair growing in. But when I look closely… a lot of them are gray. So yes, I’m shedding and sprouting at the same time—just in a more “mature” color. (I believe I’ve already shared this in one of my blog posts here. You can also check it out on Medium.)

All these changes pile up and some days I really don’t feel good about how I look. There are moments I catch my reflection and think, “Who is this version of me?”

The Surprising Part: My Emotions

What’s funny (and unexpected) is that emotionally, I don’t feel as dramatic as before.

I used to have big emotional swings—PMS that felt like a roller coaster, random crying, getting easily triggered by little things.

Now, it’s different. I feel less explosive. Less intense. It’s like the volume of my emotions has been turned down a bit. I’m not emotionless; I’m just… not as up-and-down as before.

Sometimes that feels like relief.
Other times, it feels a bit strange, like I miss the version of me who felt everything so strongly.

I’m still trying to adjust to this new emotional landscape.

The Part I Don’t Like Admitting

Here’s the part that doesn’t sound pretty, but it’s true:

Entering menopause is scary for me.

There are days when I feel:

  • Ugly
  • Old
  • Insecure
  • Left behind by my own body

The bloated belly, the weight gain, the thinning hair, the gray strands, the irregular periods—it all chips away at how I see myself as a woman. There’s a voice in my head that sometimes whispers, “You’re fading.”

And that hurts.

But There’s Another Side to This

The more I sit with these feelings, the more another truth keeps tapping me on the shoulder:

I am lucky to be here.

Reaching this age, entering this phase—this also means I’ve lived. A lot. My body has carried me through so many seasons: youth, heartbreaks, work, pregnancies, motherhood (if that’s part of your story), late nights, stress, laughter, everything.

This stage is not a punishment. It’s a transition.

I’m slowly trying to see it that way:

  • Not as my body “betraying” me
  • But as my body moving into a different chapter

No, I don’t love every symptom. I don’t love the belly, the constant bloating, the hair situation. But I’m learning to be more gentle with myself instead of fighting my body all the time.

Learning to Be on My Own Side

Here’s what I’m trying to do these days (not perfectly, but intentionally):

  • Speak to myself more kindly when I look in the mirror
  • Accept that my body is changing, and that doesn’t make me less of a woman
  • Remember that aging is actually a blessing—not everyone gets the chance

Some days I still feel ugly and insecure. Some days I feel okay. And some days, I even feel proud—because despite everything, I’m still here, still showing up, still willing to talk about it.

If You’re in This Phase Too

If any of what I shared sounds familiar—missed periods, weird spotting, cravings, bloating, weight gain, hair thinning, gray hair, emotional shifts—I just want you to know:

You’re not alone.
You’re not weak.
You’re not “failing” at aging.

You’re just a woman whose body is doing what bodies do: change.

We don’t have to like every part of it. But maybe we can learn to walk through it with a bit more honesty and a bit more kindness toward ourselves.

And maybe that’s what this season is really asking from us:
Less judgment, more compassion.

If you’re somewhere in this transition too, I’m right there with you—one missed period, one bloated day, one new gray hair at a time.

Finding Joy in the Shift: Gratitude Practices for Perimenopause

Amanda Paige on November 10, 2025

I had entered the liminal territory of perimenopause. My body didn’t give me an invitation: it simply shifted. The hot flashes came. The mood swings crept in. The nights felt infinite. I wondered: Is this it? Is this the chapter I bravely promised I’d own—yet still feel blindsided by?

As we celebrate the month of Thanksgiving, it feels like the perfect time to dig deep into something powerful: gratitude. Here at Menopause Network, our November blogs are focusing on what grounds us, lifts us, and carries us through transition. And I discovered something that changed everything. Not a pill, not a miraculous cure, but one simple act: gratitude.

And no—it wasn’t about being cheerfully naïve. It was about paying attention. Listening. Choosing to see what still gives me strength instead of what’s slipping away.

If you’re in this space—navigating perimenopause, fierce and vulnerable at once—I promise you: this isn’t a waiting room. It’s a threshold to something more. And gratitude might just be your door.

Why This Matters (Emotionally and Biologically)

The Emotional Terrain of Perimenopause

Perimenopause isn’t just about physical symptoms. Hormonal fluctuations during this stage can make your emotional landscape feel unfamiliar. Studies show that women in perimenopause have a 40% higher risk of depressive symptoms compared to premenopausal women. The culprit? Estrogen shifts that influence serotonin, dopamine, and other neurotransmitters critical for mood regulation.

The Science of Gratitude—and Why It Works

Gratitude isn’t just a mood booster—it’s brain science. According to Harvard Health Publishing, practicing gratitude consistently enhances well-being, improves sleep, and may even increase longevity. Gratitude activates regions in the brain linked to emotional regulation and decision-making, like the ventromedial prefrontal cortex.

Gratitude isn’t a personality trait. It’s a muscle—one you can strengthen with regular practice.

Mindfulness + Gratitude

Combining gratitude with mindfulness—the practice of being fully present—amplifies benefits. A 2022 meta-analysis found that mindfulness-based interventions significantly reduce stress in menopausal women. Together, they help calm the nervous system, anchor your awareness, and shift your focus toward what’s nurturing you instead of what’s leaving you.

Gratitude Practices That Actually Work

Let’s simplify this. These practices are realistic, sustainable, and tailored for your life right now.

1. The Three-Minute Start

Each night or morning, ask yourself:

  • What went well today?
  • Who supported me?
  • What did I appreciate about myself?

Research shows even brief gratitude journaling increases optimism and life satisfaction.

2. Gratitude With Intention

Take 5 minutes. Close your eyes. Recall a positive moment today. Feel it. Let it grow in your body. This mindful attention makes gratitude more visceral.

3. Write a Gratitude Letter

Thank someone who impacted your life—whether they know it or not. A simple message, even if unsent, can dramatically boost your mental health.

4. Gratitude Jar

Drop a note into a jar each day with one good thing. In low moments, reach in and remember your capacity for joy.

5. Body-Gratitude Check-In

Instead of judging your body, thank it. Say: “Thank you for carrying me.” “Thank you for adapting.” Recognize its resilience.

Gratitude On the Hard Days

Step 1: Acknowledge the Grief

Feel the loss, the rage, the fatigue. Name it. Then make space for something else.

Step 2: Micro-Gratitude

Can’t find a big win? Thank your breath. The light through the window. Your morning tea. Gratitude lives in the ordinary.

Step 3: Reframe Your Story

You’re not unraveling—you’re evolving. You’re not who you were, but you’re not lost. Gratitude is a mirror showing what’s becoming.

Step 4: Share It

Expressing gratitude to others strengthens bonds. It reminds you: you are not doing this alone.

The 30-Day Gratitude Challenge

This isn’t about perfection. It’s about presence. Below is your 4-week roadmap to integrate gratitude into your daily life.

Week 1: Awareness

  • Day 1: Three things you’re grateful for.
  • Day 2: Add how each made you feel.
  • Day 3: Body gratitude: “Thank you for…”
  • Day 4: Write a short gratitude message.
  • Day 5: Recall a moment that made you smile.
  • Day 6: Add a slip to your gratitude jar.
  • Day 7: Reflect: What surprised you?

Week 2: Deepening

  • Day 8: A strength you’re grateful for.
  • Day 9: Gratitude for a past challenge.
  • Day 10: Take a 5-minute gratitude walk.
  • Day 11: Thank someone who supported you.
  • Day 12: Choose a visual cue for daily gratitude.
  • Day 13: Body check-in: What does your body do well?
  • Day 14: Reflect: What feels easier?

Week 3: Expanding

  • Day 15: Gratitude for perimenopause: What are you learning?
  • Day 16: Re-read your letter. Add one line.
  • Day 17: Two-minute midday gratitude pause.
  • Day 18: Celebrate a simple ritual.
  • Day 19: Gratitude for a sensory joy.
  • Day 20: How are you evolving?
  • Day 21: What themes do you notice?

Week 4: Integration

  • Day 22: Gratitude for rest.
  • Day 23: Gratitude for joy.
  • Day 24: Gratitude for support.
  • Day 25: Send (or re-read) your letter.
  • Day 26: Write from your future self.
  • Day 27: Gratitude for what you’ve let go.
  • Day 28: Gratitude for body wisdom.
  • Day 29: Celebrate your growth.
  • Day 30: Set one gratitude intention for next month.

Keep the Momentum Going

  • Place your journal somewhere visible.
  • Pair it with a daily ritual.
  • Miss a day? That’s okay. Just begin again.
  • Share your journey with a friend or in a group.

Final Thoughts

Perimenopause isn’t an ending. It’s a shift—a recalibration. Gratitude won’t erase your symptoms, but it can change your relationship to them. You are not just enduring this chapter. You are rewriting the story.

Tonight, as you close your eyes, whisper a quiet “thank you.”

And tomorrow—begin again.

References

Ackerman, C. E. (2025). Benefits of gratitude: 28+ surprising research findings. PositivePsychology.com. Retrieved from https://www.positivepsychology.com/benefits-gratitude-research-questions/

Carlson Kehren, H. (2019, January 17). Mindfulness may ease menopausal symptoms. Mayo Clinic News Network. Retrieved from https://newsnetwork.mayoclinic.org/discussion/mindfulness-may-ease-menopausal-symptoms/

Liu, H., Cai, K., Wang, J., & Zhang, H. (2022). The effects of mindfulness-based interventions on anxiety, depression, stress, and mindfulness in menopausal women: A systematic review and meta-analysis. Frontiers in Public Health, 10. https://doi.org/10.3389/fpubh.2022.1045642

Harvard Health Publishing. (2024). Gratitude enhances health, brings happiness, and may even lengthen lives. Retrieved from https://www.health.harvard.edu/blog/gratitude-enhances-health-brings-happiness-and-may-even-lengthen-lives-202409113071

The Guardian. (2024, May 1). Perimenopausal women have 40% higher risk of depression, study suggests. Retrieved from https://www.theguardian.com/society/2024/may/01/perimenopausal-women-have-40-higher-risk-of-depression-study-suggests

Greater Good Science Center. (2024). How gratitude changes you and your brain. Retrieved from https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain

Gratitude for Your Changing Body: How to Embrace Perimenopause with Self-Compassion

Lynne on November 3, 2025

We live in a culture that glorifies youth and filters out reality. So when your body starts to change—your waist thickens, your skin texture shifts, maybe your hair feels thinner—it’s easy to default to self-criticism.

But let me gently challenge that: what if we shifted from body judgment to body appreciation?

Your body has done extraordinary things. It’s carried you through decades of living. Maybe it’s grown babies. Maybe it’s endured trauma or illness and kept showing up. Maybe it’s just gotten you out of bed on the hardest days.

That body? It deserves to be honored, not scolded.

Body appreciation isn’t about pretending you love every wrinkle or pound. It’s about acknowledging what your body does—and choosing to care for it as an act of gratitude.

Try this: The next time you look in the mirror, instead of zeroing in on flaws, pause and say: “Thank you for getting me here.” It’s simple, but it’s powerful.

Reframing the Symptoms: Your Body Is Speaking to You

Let’s walk through some common perimenopausal symptoms—and how we might reframe them.

Weight Gain

It’s not about willpower. Hormonal shifts influence fat storage, especially around the belly. Your body is responding to stress, insulin, and survival mechanisms.

Reframe: “My metabolism is shifting. How can I nourish and support my body with strength and kindness?”

Hot Flashes and Night Sweats

These are signs your thermostat (controlled by the hypothalamus) is trying to regulate with fluctuating estrogen. They can feel alarming—but they’re not dangerous.

Reframe: “My body is adapting. How can I cool and comfort myself right now?”

Mood Swings, Anxiety, or Irritability

Estrogen interacts with neurotransmitters like serotonin and dopamine. As levels drop or spike, so can your mood.

Reframe: “My brain chemistry is adjusting. I’m not crazy—I’m in transition. What tools can I use to create emotional steadiness?”

Sleep Disruption

Progesterone is your calming hormone, and as it declines, sleep can become lighter or more fragmented.

Reframe: “My sleep needs have changed. How can I create a more supportive nighttime routine?”

Libido Changes

Testosterone and estrogen both influence desire and arousal. You’re not broken if you feel different—you’re changing.

Reframe: “My sensuality is evolving. How can I explore connection and intimacy in a new way?”

Health Victories: Why Small Wins Matter

So often, we only celebrate big milestones. But in perimenopause, small wins are huge. They’re signs that your body is responding, healing, and shifting.

  • You swapped your nightly wine for herbal tea and slept better.
  • You added strength training and noticed your joints complain less.
  • You started magnesium and your anxiety improved.
  • You said “no” to something and felt more rested.

These wins deserve celebration.

Health isn’t about perfection—it’s about progress. And each step you take to support your changing body is a vote for your vitality.

Gratitude Journaling: A Practice for Body Appreciation

Want to reconnect with your body and shift your mindset in 5 minutes a day? Gratitude journaling is a beautiful, evidence-based way to do it.

Here are some prompts to get you started:

  1. Today, I’m grateful my body allowed me to…
  2. One thing I appreciate about my changing body is…
  3. A symptom I’m experiencing—and how I choose to support myself is…
  4. I felt strong when I…
  5. My body is teaching me that…
  6. In this season of life, I’m learning to…
  7. I’ll show my body kindness today by…

You don’t need to write a novel. Just choose one prompt, set a timer for 5 minutes, and write freely. Over time, you’ll notice a shift—not just in mindset, but in how you feel physically.

Gratitude changes your biochemistry. It lowers cortisol. It improves immune function. It enhances mood. And most importantly—it brings you back into partnership with your body.

Your Body Is Not the Enemy—It’s Your Guide

Perimenopause isn’t punishment. It’s initiation. A powerful invitation to get clear on what you need, what you value, and how you want to feel in the years to come.

Instead of resisting the changes, what if you leaned in?

What if you let your body teach you?

What if you honored this transition as sacred?

You are not drying up. You are deepening. You are not falling apart. You are reassembling. You are not losing yourself. You are finding your essence.

And your body—this wise, capable vessel—is carrying you there.

So offer it some grace. Offer it some love. And start, today, with one moment of gratitude.

You’ve got this. And you’re not alone.

Please remember: This information is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult with your healthcare provider before making any changes to your health routine, especially if you have existing health conditions or are taking medications. What works for one person may not work for another, and your individual health needs are unique to you.