If you’ve ever felt blindsided by menopause, you’re not alone. Most women hear about hot flushes and mood swings. What we’re not told is how many other ways menopause can turn our lives upside down. Suddenly the skin feels different, our eight hours of sleep go out the window, and even our memory starts playing tricks on us. For some women, it may even feel like waking up in a body they don’t quite recognise.

The most challenging part, however, is putting up with these symptoms in silence or feeling unsupported. “There’s still a huge gap between what women need and what’s available – both in terms of healthcare and products,” says Dr Megha Dhavale. “Too many women tell me they feel overlooked or have to ‘just get on with it.’”

The menopause symptoms you may experience

Hot flushes may be the symptom everyone knows about, but they’re far from the whole story. Many women notice their skin becoming dry or itchy. Others find their hair thinning, or that their energy dips at the most inconvenient times.

“Menopause isn’t just about hot flushes or skin changes. It can also affect memory, focus, sleep, and mood,” says Dr Dhavale. “Many women describe feeling invisible or out of sync with themselves, so it’s vital to look after both physical and emotional wellbeing.”

Falling levels of oestrogen and testosterone may also cause brain fog. According to the Menopause Charity, oestrogen supports brain cell activity, energy use, and new connections between cells.

Reduced levels can lower brain energy and trigger symptoms like memory loss, confusion, anxiety, and brain fog. As a result, many women experience forgetfulness, difficulty concentrating, and problems retaining information, which can affect daily life and work.

And then there are the symptoms that aren’t talked about nearly as much as the others, such as vaginal dryness. Because oestrogen normally maintains vaginal blood flow, elasticity, and natural lubrication, without it, tissues thin and become less flexible.

Around half of menopausal women report vaginal dryness, yet 68% of women had never discussed this symptom with a healthcare professional.

Perimenopause vs menopause: Clearing the fog

One of the hardest parts of the journey is simply figuring out where you are. Is it perimenopause, full menopause, or just your hormones doing what they do?

Here’s the simple version: Perimenopause is the transitional phase before menopause, which can last for several years and, in some cases, up to a decade.

“Perimenopause is the transitional phase leading up to menopause, when hormone levels begin to fluctuate,” explains Dr Dhavale. “Menopause is defined as going 12 consecutive months without a period.”

Postmenopause doesn’t mean symptoms disappear overnight. Some, like hot flushes, may gradually ease, while others – such as vaginal dryness or sleep disruption – can continue and may need ongoing support.

Regardless of the stage you’re in, Dr. Dhavale advises talking to your GP sooner rather than later, so symptoms don’t become overwhelming.

How to find products that can truly help

According to research by Balance Activ, 76% of UK women think that self-care products for menopause are essential. However, nearly half of these women feel that the current offerings don’t meet their needs.

This data is in line with findings from other reports, with a Gen M study stating that 90% of menopausal women would benefit from brands working harder to be inclusive to and cater for women experiencing the menopause.

Clearly, there’s a mismatch between what women are experiencing and the support they’re being offered. And when you’re standing in front of shelves full of supplements and creams, it’s difficult to know where to turn and who to trust.

So what exactly do you need from health products, and how can you find formulas that actually work?

Menopause brings a variety of symptoms, and no single treatment can completely eliminate them. However, there are several well-researched and clinically tested options that can help you manage symptoms safely and effectively.

“First, check the product is backed by credible science and contains ingredients with proven benefits,” says Dr Dhavale. “Look for clear labelling, no unnecessary fillers, and evidence of clinical testing or certification – like the GenM accreditation you’ll find on the hervitality range, which marks products as menopause-friendly.”

“Always speak to your GP or pharmacist before starting any new supplement, especially if you take other medications or have underlying health conditions,” Dr. Dhavale adds.

Beyond pills, here’s what you can do to take care of yourself

Of course, products are only one part of the picture. How you live day-to-day can make just as much of a difference, so Dr. Dhavale recommends combining lifestyle changes with symptom-specific support. She suggests that “a cooling mist for hot flushes, a nourishing face serum for dryness, or supplements to support brain function and energy” can all make daily life feel more manageable.

Doctors also typically recommend regular exercise, whether it’s a walk, a swim, or a yoga session, to keep your bones strong and lift your mood. Eating plenty of protein, fibre, and healthy fats helps keep your energy steady when hormones are all over the place.

And sleep? Protect it at all costs. Create a calming bedtime routine and cut back on caffeine in the afternoon and evening. Keeping your bedroom cool can also make a real difference when night sweats try to threaten your rest.

“Lifestyle changes may not replace medical treatment for everyone, but they can enhance its benefits and sometimes make a significant difference on their own,” says Dr Dhavale. “Think of it as building a toolkit – medical options, the right self-care products, and positive lifestyle habits all working together to help you feel your best.”

And don’t underestimate the emotional side. Stress reduction practices like yoga, meditation, or even just ten minutes of quiet breathing can ease both body and mind. Making space for joy, whether that’s time with friends, picking up an old hobby, is part of self-care too.

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