Perimenopause and Menopause Symptoms: What to Expect and How to Track Them

Perimenopause and menopause bring a wide range of changes — some subtle, some shocking — that affect nearly every part of your body. Understanding what’s happening can help you spot patterns, take action, and get the care you deserve.

To make it easier, we’ve organized symptoms into categories with memorable names, so you can quickly find what’s happening to you — and track them daily or weekly with our downloadable tracker.

1. Aunt Flow: Menstruation Changes

• Period changes: Heaviness, timing, duration

• PMS occurring outside of your period

These shifts can start years before your last period, signaling that your hormones are beginning to fluctuate.

2. Hot Mess: Vasomotor Symptoms (VMS)

• Hot flashes

• Night sweats

• Heart palpitations or racing heart

These symptoms can disrupt sleep and daily life, making stress and fatigue worse.

3. Pink Parts: Genitourinary Syndrome of Menopause (GSM)

Urinary Symptoms

• Incontinence: leaks when coughing, laughing, or exercising

• Urinary urgency or frequent UTIs

Vaginal Symptoms

• Dryness, burning, or irritation

• Vaginal atrophy (tightness or discomfort during sex)

• Changes in vaginal smell or discharge

• Pubic hair thinning or greying

• Pain during intercourse

Sexual Changes

• Change in libido (increase or decrease)

• Decreased sensation or difficulty achieving orgasm

4. Zombie Apocalypse: Sleep Issues

• Insomnia or difficulty staying asleep

• Restless leg syndrome

• Sleep apnea

• Racing thoughts at night

5. Grooveless Haze: Cognitive Symptoms

• Brain fog, memory lapses, and difficulty forming sentences

• Loss of executive function (working memory, self-control)

• Trouble focusing, analyzing numbers, or making decisions

Mental Health Symptoms

• Mood swings, irritability, or anxiety

• Panic attacks or racing thoughts

• Emotional extremes: crying spurts, bursts of energy, rage

6. Let’s Get Physical: Weight, Muscles & Joints

• Weight: Redistribution around the waist, increased visceral fat, weight gain

• Musculoskeletal issues: Joint pain, stiffness, muscle fatigue, back pain, frozen shoulder

7. Skin, Hair & Nails

• Hair loss, thinning, or dryness; unwanted facial hair

• Skin: dry, wrinkled, thinner, or more sensitive

• Nails: brittle or dry

• Eyes: dry, blurry, sensitive to light

• Other: rashes, acne, tingling skin, burning sensations

8. Odds and Ends

• Feeling full quickly

• Nausea, food intolerances

• Breast tenderness or pain

• Dizziness, vertigo, tinnitus

• Heart palpitations

• Headaches or migraines

• Slow-healing cuts or dental problems

• Tingling, numbness, or electric shock sensations

Why Tracking Your Symptoms Matters

Tracking helps you:

• Identify patterns or triggers

• Monitor interventions (diet, exercise, supplements, hormone therapy)

• Provide accurate information to your healthcare provider

• Feel empowered and proactive about your health

Download Your Menopause Symptom Tracker

We’ve created a free, printable tracker so you can log:

• Daily symptoms

• Intensity (mild, moderate, severe)

• Triggers or lifestyle notes

• Mood, sleep, and energy levels

Download Your Free Menopause Symptom Tracker → Symptom Tracker

Tracking your symptoms gives you clarity, control, and confidence. Menopause is a natural transition — but you don’t have to navigate it blindly. With insight, tools, and the right care, you can reclaim your health and your life.