11 uncommon menopause symptoms and how to manage them

When menopause comes to mind, we often think of hot flashes, difficulty sleeping, and mood swings. Yet, beyond these familiar challenges, there is a wide array of lesser-known and uncommon symptoms, which can also significantly affect a woman’s quality of life.

Let’s get real—menopause changes your body in profound ways. The hormonal shifts affect both your physical and emotional well-being. It’s not just about the end of your menstrual cycle; it’s so much more. From forgetfulness to dizziness and noticeable changes in your skin, menopause is a full-body experience. Every part of you feels it.

Why do these changes happen during menopause?

Menopause marks the phase when a woman’s ovaries stop producing estrogen and progesterone, two hormones essential for regulating various bodily functions. This transition, known as perimenopause, often begins between the ages of 45 and 55 and can last for several years. Estrogen does more than regulate the menstrual cycle; it plays a crucial role in temperature regulation, bone health, skin elasticity, and cognitive function. The drop in estrogen levels triggers a cascade of physiological changes.

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Ena Cardona-Mason who runs a Women's health clinic in Utah and is a MSN board-certified Family Nurse Practitioner with over 17 years of experience in women's health, said, "I’ve seen firsthand how menopause affects women in ways that are often overlooked." 

Cardona-Mason also explained, "All of these symptoms come down to hormonal shifts—especially the drop in estrogen—affecting everything from our nervous system to our gut and even our emotional health. But the good news is, these challenges can be addressed! A holistic, personalized approach really makes a difference."

11 uncommon symptoms of menopause

While hot flashes and the end of menstruation are hallmark signs, many women experience less familiar symptoms that can also affect their well-being. There’s no need to panic, as Cardona-Mason noted that a good, holistic approach can make a big difference, "Balancing hormones through supplements like magnesium, omega-3s, or B vitamins can be a game-changer."

1. Memory loss and difficulty concentrating

One of the more frustrating and concerning symptoms of menopause is “brain fog.” This mental cloudiness can lead to frequent forgetfulness or challenges with everyday tasks.

• Relief: Staying mentally active and following a diet rich in antioxidants can help alleviate these symptoms.

2. Headaches

Headaches, ranging from mild to severe, can be another overlooked symptom of menopause. These can manifest as heaviness, constriction, or sharp pains in the head, often triggered by hormonal fluctuations and the drop in estrogen levels.

• Relief: A balanced lifestyle, stress management, and a consistent sleep schedule can reduce the frequency of headaches.

3. Dizziness and vertigo

Dizziness and vertigo can significantly disrupt daily life, often linked to hormonal changes and shifts in blood pressure during menopause.

• Relief: Avoid sudden movements, and consider relaxation techniques like deep breathing to prevent episodes.

4. Tingling sensations (Paresthesia)

Paresthesia, characterized by tingling, numbness, or prickling sensations in the extremities, is often connected to declining estrogen levels that affect peripheral nerves.

• Relief: Antioxidants like alpha-lipoic acid have been shown to help relieve nerve-related discomfort. 

5. Breast pain

Some women experience breast sensitivity or swelling during menopause, similar to premenstrual symptoms. Hormonal fluctuations in this stage can lead to inflammation and tenderness in breast tissue.

• Relief: Wear a supportive bra and use cold compresses to ease swelling and discomfort.

6. Skin and hair changes

Dry skin, thinning hair, and a loss of elasticity are common menopause-related changes due to reduced estrogen levels and other hormonal imbalances.

• Relief: A nutrient-rich diet with vitamins C, E, zinc, and selenium can improve skin and hair health. Supplements like collagen, omega-3s, and hyaluronic acid are also beneficial.

7. Increased facial hair

Unexpected hair growth on the face, especially around the chin, is another potential symptom caused by a hormonal imbalance that increases androgen levels.

• Relief: Consult with a dermatologist for effective hair removal methods.

8. Changes in smell, taste, and body odor

Hormonal fluctuations can alter sensory perceptions and body chemistry.

• Relief: Stay hydrated and use gentle skincare products to manage these changes.

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9. Digestive Issues

"Digestive issues like bloating, constipation, and general GI discomfort are also quite common, though not always talked about." Many women experience these during menopause because reduced estrogen levels affects gut function.

• Relief: A diet rich in fiber and probiotics can help restore balance to your digestive system.

10. Burning mouth syndrome

This rare but distressing symptom causes a burning or tingling sensation in the mouth, similar to eating something too spicy. While the exact cause is unknown, it’s believed to be linked to hormonal changes affecting oral nerves.

• Relief: Antioxidants like alpha-lipoic acid may help ease this condition.

11. New allergies or food Intolerances

Immune system changes during menopause can lead to new allergies or sensitivities to foods. These reactions may be tied to shifts in the gut microbiome.

• Relief: Probiotics and a balanced diet can improve gut health and minimize adverse reactions.

Navigating the challenges of menopause

Menopause is a transformative phase of life, and understanding its less obvious symptoms can help women navigate it with confidence. "At the end of the day, menopause is a natural transition, and with the right approach, women can feel empowered and supported through it," said Cardona-Mason.

She added, "By taking a whole-body approach—one that considers both physical and emotional well-being—we can help alleviate these lesser-known symptoms and help women thrive during this phase of life." Adopting dietary changes, stress management strategies, and practical solutions can improve overall well-being and make this transition smoother.