Isn’t it wild that society spends more time talking about puberty than menopause, even though menopause can last a third of our lives? While hot flashes, night sweats and mood swings get most of the attention, there are many other lesser-known changes that can catch you offguard.
Featured Experts
- Sylwia Wiesenberg is the founder of TONIQUE and Bawdy Beauty
- Bridgette Hill is a trichologist
- Salvator La Mastra, DMD is a board-certified cosmetic dentist in Dallas
- Medea Juhasz is a holistic health coach and the founder of Herbalore NYC
- Molly McBride, MD is an OBGYN in New York
1. Your Joints Didn’t Sign Up For This
If your body suddenly feels older than you are, blame fluctuating hormones. “The most under-discussed symptoms of menopause are unusual aches and pains in the joints and slower recovery time post-workout,” explains Sylwia Wiesenberg, founder of TONIQUE and Bawdy Beauty. Movement is key! Research shows that women lose up to 10 percent of their bone mass in the first five years of menopause, making resistance training even more important. “Do not stop working out,” she adds. “Building muscle mass and strengthening bones helps fight menopause symptoms.”
2. Your Scalp Is Thirsty
Dry skin isn’t just a face problem. “Menopause affects the way our bodies and digestive systems work, which in turn impacts how we absorb nutrients,” says trichologist Bridgette Hill. “Deficiencies in vitamin D and folate are some of the most overlooked reasons for thinning hair.” As Hill explains, because hair is a non-essential tissue, “when nutrients are low, the body prioritizes vital organs first and hair suffers.” Therefore, she suggests clients have bloodwork done to uncover missing nutrients before hair loss accelerates.
3. Your Signature Scent Might Change
If your go-to deodorant suddenly stops working, you’re not imagining it. “Body odor changes are related to elevated testosterone levels, which happens with some women,” says Wiesenberg. “They’ll notice a muskier scent or increased sweating.” Hydration and diet play a role, but she recommends using an antibacterial body wash and stronger deodorants to regulate these shifts.
4. Your Teeth Are Feeling it Too
Declining estrogen doesn’t just thin the skin; it impacts gum health as well. “When estrogen dips, collagen production slows down. And because gums are essentially collagen, they start to recede,” says Dallas cosmetic dentist Salvator La Mastra, DMD. This can lead to increased sensitivity, cavities, tooth loss and even bone loss in the jaw. “Flossing and brushing aren’t enough,” he adds. “Talk to a dentist about fluoride treatments and gum health products to prevent any long-term damage.”
5. Your Gut Is Suddenly High-Maintenance
Menopause can cause unexpected digestive changes. “During perimenopause, fluctuating hormones—higher estrogen and lower progesterone—can cause water retention, gas, and bloating,” says holistic health coach and Herbalore NYC founder Medea Juhasz. She suggests a proactive approach: “Take probiotics for gut health, practice food combining, cut out processed foods and sugar, and avoid foods that trigger bloating.” These can include dairy (milk, cheese, yogurt), cruciferous vegetables (broccoli, cabbage, brussels sprouts), onions, beans, fried and spicy foods, and alcohol.
6. Lifting Beats Lounging
Strength training isn’t just about looking toned; it’s a powerful way to combat the metabolic shifts of menopause. “As estrogen declines, metabolism slows, leading to weight gain and body composition changes,” says New York OBGYN Molly McBride, MD. “Strength training helps counteract this effect by preserving lean muscle and supporting metabolism.” She recommends prioritizing protein, resistance training, and key nutrients like vitamin D and omega-3s to maintain strength and energy.
7. Intimacy Might Take a Hit
A drop in estrogen can cause vaginal dryness, but declining testosterone plays a role, too. “It’s crucial for libido and arousal, yet it’s rarely discussed,” says Juhasz. “Testosterone impacts not just sex drive, but also mood, muscle mass and metabolism.” For those seeking a drug-free solution, Juhasz suggests trying adaptogens like maca, which is a key ingredient in Herbalore’s Platinum Flash supplement ($96). “Adaptogens boost libido and sexual wellness, and support hormone balance.”
8. Brain Fog Is Real
If you’ve walked into a room and forgotten why you’re there, menopause might be to blame. “Cognitive changes like brain fog, forgetfulness and even dizziness are real symptoms,” says Dr. McBride. Estrogen plays a key role in memory and concentration, so when it declines, some women find their focus and recall aren’t as sharp. Prioritizing sleep, hydration and omega-3s can help, but Dr. McBride stresses that it’s important to acknowledge these changes rather than dismiss them. “Women should feel comfortable discussing it with their doctor instead of assuming they just have to live with it.”
