Have you ever walked into a room and completely forgotten why you went there?
Perhaps you’re waking up at 3am for absolutely no reason, your joints have started complaining when you get out of bed, or your skin suddenly seems to have a mind of its own.
Maybe you’re feeling more anxious than you used to, your clothes don’t fit quite like they did, or your brain just doesn’t seem to work the way it once did.
And somewhere amongst all of that, you find yourself wondering…
Is this just getting older? Am I doing too much? Or could it actually be menopause?
We’re hearing so much more about menopause these days, which is wonderful. But I think many women are still surprised by just how much of our physical and emotional wellbeing can be affected.
As a nurse and skin health specialist, I’m fascinated by how interconnected our bodies are. And as a woman navigating this stage of life myself, I know how unsettling it can feel when things start changing and you don’t quite understand why.
Menopause is about so much more than hot flushes.
So I wanted to bring together some of those changes we don’t always talk about, explain a little of what’s happening and, most importantly, explore what we can actually do to help ourselves.
Because understanding what’s happening is one thing.
Understanding your changing body can help you feel more like yourself again.
First, what’s the difference between perimenopause and menopause?
Perimenopause is the lead-up to menopause, when our hormone levels begin fluctuating. It can last several years, and symptoms may come and go, sometimes leaving us wondering what’s happening!
Menopause is officially reached when we’ve gone 12 consecutive months without a period, assuming there’s no other explanation. In the UK, the average age is around 51.
Postmenopause is the stage afterwards, when oestrogen levels generally remain lower.
Of course, every woman’s experience is different. Some sail through with relatively few symptoms, while others find their everyday lives turned upside down. Menopause can also happen earlier, naturally or following certain medical treatments.
Why does oestrogen affect so much of our body?
Here’s the fascinating bit!
We often think of oestrogen as a reproductive hormone, but we actually have oestrogen receptors throughout our bodies, including in our brains, bones, skin, muscles and bladder.
So when oestrogen levels fluctuate and eventually decline, it’s hardly surprising that we might notice changes in places we’d never have associated with menopause.
And some of those changes might sound very familiar…
1. Our brains, memory and emotional wellbeing
Why can’t I remember what I came upstairs for?
Have you ever completely lost your train of thought halfway through a sentence? Or struggled to find a word that you know perfectly well, but your brain simply refuses to retrieve?
And perhaps the most frustrating part is that you used to feel so organised and on top of everything!
Brain fog, forgetfulness, difficulty concentrating and changes in mood or anxiety are all commonly reported during perimenopause.
Oestrogen influences processes involved in memory, attention and mood. Add disrupted sleep and the demands of everyday life into the mix, and it’s no wonder some of us feel a little overwhelmed.
But here’s what I really want you to know: you don’t have to simply put up with feeling this way.
Sleep, movement, stress management and appropriate menopause treatments, including HRT for some women, can all make a difference.
And as a nurse, I’d always encourage us to look at the bigger picture. Symptoms such as fatigue and poor concentration can also have other causes, including thyroid problems, anaemia and vitamin B12 deficiency.
Understanding what’s contributing to how you’re feeling is the first step towards finding the right support.
2. Sleep, stress and our nervous system
2. Sleep, stress and our nervous system
Why am I absolutely exhausted but somehow can’t switch off?
You spend the evening feeling shattered, finally climb into bed, and suddenly your brain decides it’s the perfect time to remember everything you haven’t done!
Or perhaps you fall asleep easily, only to find yourself wide awake at 3am, wondering whether you’ll ever get back to sleep.
Sound familiar?
Hormonal fluctuations, night sweats and changes in mood can all affect our sleep during perimenopause and menopause. And when we’re exhausted, everything else can feel harder. Our patience, concentration and ability to cope with everyday stresses can all take a knock.
And sometimes it feels as though our bodies have forgotten how to relax!
Here’s something I find fascinating about our nervous system.
Think of our sympathetic nervous system as the accelerator, helping us respond to life’s demands, and our parasympathetic nervous system as the brake, supporting rest, digestion and recovery.
We need both, but when life feels constantly switched on, finding opportunities to ease off the accelerator can be difficult.
So what can we do?
A cooler bedroom, consistent sleep habits, regular movement and reducing evening caffeine are useful starting points. If sleep problems persist, treatments such as cognitive behavioural therapy for insomnia (CBT-I), menopause-specific CBT or HRT may help, depending on what’s causing the disruption.
And let’s not underestimate the pleasure of a little time to ourselves. Whether it’s a relaxing bath, a massage or simply doing something we enjoy without interruptions, creating moments to unwind can be a lovely way to support our wellbeing
A little help with winding down 🤍
Creating a relaxing evening routine can be a lovely way to signal to our bodies that it’s time to slow down.
Two of my favourite Tropic collections for this are So Sleepy and Relaxing Ritual, with beautiful aromatherapy-inspired products designed to make those moments of self-care feel extra special.
Whether it’s a warm bath, a gentle body care ritual or simply taking ten minutes for yourself, sometimes the smallest habits can make a real difference to how we feel.
Explore Tropic’s So Sleepy and Relaxing Ritual products
3. Muscles, joints and bones
When did getting out of bed become such a production?
Do your knees complain when you first stand up? Perhaps your hips feel stiff after sitting, or you’ve started making noises when you get off the sofa that you never used to make! 😂
Joint aches, stiffness and changes in muscle strength are all things women can experience during menopause.
Oestrogen plays an important role in maintaining healthy bones and influences our muscles and connective tissues too. As levels decline, some women notice more discomfort and changes in how their bodies feel when they move.
And there’s something else worth knowing. Our bones can become weaker without us feeling anything at all. Bone loss can accelerate after menopause, increasing our risk of osteoporosis.
But there’s plenty we can do to support ourselves.
Strength training, weight-bearing exercise, sufficient calcium and vitamin D all help maintain healthy bones and muscles. And if aches or stiffness are making movement difficult, getting some professional advice can make a real difference.
At Thorpes Physiotherapy, Jonathan and the team help people understand and manage musculoskeletal problems, while Amy’s massage and assisted stretching treatments offer additional ways to support comfort and mobility.
Explore further:
Read Jonathan’s article about movement, mobility and musculoskeletal health
Discover how massage and assisted stretching at Thorpes can support mobility and comfort.
A little word about vitamin D
Vitamin D helps our bodies absorb calcium and maintain healthy bones and muscles.
Here in the UK, the NHS recommends that adults consider taking 10 micrograms (400 IU) of vitamin D daily during autumn and winter, when sunlight is limited.
Deficiency can contribute to muscle weakness and bone pain, so it’s worth investigating unexplained symptoms rather than assuming they’re all menopause-related.
As a nurse, I also offer vitamin D injections where clinically appropriate, although oral supplements are suitable for most people.
If you’re unsure what support you need, I’m always happy to help you understand your options.
4. Headaches, neck tension and jaw discomfort
Have your headaches changed?
Perhaps your migraines have become more frequent, you’re waking up with a sore jaw, or you’ve noticed a tight, aching feeling around your temples and neck.
Hormonal fluctuations during perimenopause can affect migraine patterns, but not every headache is hormonal.
And here’s something I find fascinating!
Did you know that one of the muscles we use for chewing stretches all the way up the side of our head to our temples?
It’s called the temporalis muscle, and together with our masseter muscles, it helps us chew and clench our jaw.
So if we’re grinding our teeth or holding tension in our jaw, it’s possible to experience discomfort around our temples and head too.
Problems with our temporomandibular joint (TMJ), the joint connecting our jaw to our skull, can also contribute to pain, clicking and restricted movement.
Menopause doesn’t directly cause TMJ problems, but stress, disrupted sleep and muscle tension can all overlap during this stage of life.
The important thing is understanding what’s causing your headaches rather than assuming they’re simply another menopause symptom.
Ben, Clinical Lead Physiotherapist at Thorpes, has undertaken specialist training through the Watson Headache Institute and has particular expertise in neck-related headaches and TMJ dysfunction.
If headaches or jaw discomfort are affecting your everyday life, specialist assessment may help you understand what’s happening and what treatment options are available.
Explore further:
Read Ben’s article about headaches and specialist physiotherapy
Read Ben’s article about TMJ dysfunction and jaw pain
New, persistent or significantly changing headaches should be medically assessed. A sudden, extremely severe headache, especially with neurological symptoms, requires emergency medical attention.
5. Digestion, metabolism and body composition
Why do my clothes suddenly fit differently when I haven’t changed what I’m doing?
Have you noticed a little more softness around your middle? Perhaps your favourite jeans feel tighter, even though you haven’t really changed what you’re eating or doing.
Well, you’re certainly not alone!
As oestrogen levels decline, our bodies can begin storing more fat around our abdomen. At the same time, age-related changes in muscle mass can affect our metabolism.
And here’s something else worth understanding: insulin resistance.
Insulin helps our bodies use glucose (sugar) for energy. During and after menopause, hormonal and body composition changes can make our cells less responsive to insulin, meaning our bodies may need to work harder to keep blood sugar levels balanced.
This can contribute to changes in metabolic health and increase the risk of type 2 diabetes.
So that changing waistline isn’t necessarily just about eating more or moving less. There may be hormonal and metabolic changes involved too.
The good news? There are practical ways to support ourselves.
Strength training is particularly helpful because our muscles play an important role in how our bodies use glucose. Regular movement, sufficient protein and fibre, and good sleep habits can all support metabolic health.
And if you’re experiencing persistent bloating, abdominal discomfort or changes in bowel habits, please don’t automatically put them down to menopause. They deserve proper assessment.
Our bodies are changing, but understanding why gives us the opportunity to look after them differently.
6. Our skin and hair
When did my skin start behaving like this?
Perhaps your favourite moisturiser suddenly isn’t enough, your skin feels thinner, drier or more sensitive, or you’ve noticed a few more wrinkles and a little less firmness than you’d like!
Maybe your hair has started feeling thinner or behaving differently too.
Sound familiar?
Oestrogen plays an important role in maintaining our skin’s hydration, collagen and elasticity. As levels decline, our skin can become thinner, drier, less firm and sometimes an overreactive, sensitive mess!
And remember those wonderful little cells called fibroblasts?
They’re responsible for producing important components of our skin, including collagen, elastin and hyaluronic acid.
Or, as I love to say, fibroblasts give our skin its fabulousness! ✨
The good news is that there are ways to support our changing skin, starting with a gentle, effective skincare routine.
Daily SPF, appropriate moisturisers and carefully chosen active ingredients can make a real difference to how our skin looks and feels.
I’ve been particularly excited about Tropic’s Ultimate Renew Collection, which has been developed with changing skin in mind.
And for women who want to explore professional treatments, I offer options including microneedling and SuneKOS, with recommendations based on your individual skin concerns.
But here’s what matters most to me: understanding your skin before deciding what it needs.
That’s why I’ve written a separate, more detailed guide explaining what’s happening beneath the surface, how skincare ingredients work and where professional treatments may fit in.
Explore further:
For women wanting to explore professional treatments, I also offer consultation-led options including microneedling and SuneKOS, selected according to individual skin concerns and suitability.
7. Bladder and intimate health
Can we talk about something we don’t talk about enough?
Vaginal dryness, discomfort during intimacy, needing the loo more frequently, or suddenly finding yourself crossing your legs when you sneeze!
These are all things women can experience during menopause, but they’re not always easy to bring up in conversation.
As oestrogen levels decline, the tissues around our vagina, vulva and urinary tract can become thinner, drier and more sensitive.
This can contribute to irritation, urinary urgency and recurrent urinary tract infections, as well as discomfort during intimacy.
And here’s something I really want women to know: these symptoms are common, but that doesn’t mean you have to live with them.
Vaginal moisturisers, lubricants and local vaginal oestrogen can make a real difference, while pelvic health physiotherapy may help with certain bladder and pelvic floor concerns.
Your GP or an appropriately qualified healthcare professional can help you explore the right treatment.
A little word about intimate skincare
When our skin becomes more sensitive, even the products we’ve always used to wash ourselves can start causing irritation.
For the delicate external vulval area, warm water is often sufficient. If you prefer to use a cleanser, choose something gentle, fragrance-free and suitable for vulval skin.
And remember, the vagina is self-cleaning, so there’s no need for internal washing or fragranced intimate products.
For the rest of our bodies, gentle, moisturising cleansers can help keep changing skin comfortable.
I particularly enjoy Tropic’s body care range, which includes some lovely options for cleansing and caring for our skin.
Explore further:
If you’re experiencing persistent vulval or vaginal dryness, irritation or discomfort, please seek appropriate advice. Changes related to menopause often respond very well to treatments such as local vaginal oestrogen.
8. Energy, vitamin B12 and looking at the bigger picture
Is it menopause, or could something else be going on?
Feeling permanently exhausted? Struggling to concentrate? Perhaps you’re putting everything down to hormones because, well, you’re at that age!
But here’s something I think is really important.
Not every symptom we experience during perimenopause and menopause is necessarily caused by menopause.
Fatigue, brain fog and low mood can also be associated with conditions such as vitamin B12 deficiency, iron deficiency and thyroid problems.
Vitamin B12 is particularly important for our nervous system and healthy red blood cells. A deficiency can cause tiredness, poor concentration and sometimes pins and needles or numbness.
And that’s why, as a nurse, I’m passionate about looking at the bigger picture rather than making assumptions.
If you’re experiencing persistent symptoms, please seek appropriate assessment. Sometimes a blood test can help identify something treatable that might otherwise have been overlooked.
I offer vitamin B12 injections where clinically indicated, and I’m always happy to explain the symptoms of deficiency and the services I provide.
Because understanding what’s actually causing your symptoms is just as important as finding ways to manage them.
So, where do we go from here?
If there’s one thing I’d love you to take away from this article, it’s this:
Your body is connected, and your wellbeing deserves to be considered as a whole.
Menopause can affect us in so many different ways, and while it’s a natural stage of life, that doesn’t mean we have to simply put up with symptoms that are affecting how we feel.
Whether it’s exploring HRT, getting support with aching joints, finding a skincare routine that works for your changing skin or simply having someone listen and help you understand what’s happening, there are options.
And you deserve to explore them.
And let’s not underestimate the power of connection
There’s something rather wonderful about sharing something you’ve been struggling with and hearing another woman say, “Oh my goodness, me too!”
Suddenly, you realise you’re not the only one!
We learn so much from one another when we talk openly, share experiences and sometimes just have a good laugh about the things life throws at us.
And I think that sense of connection is especially important during menopause, when changes to our bodies, our emotions and even our reflections can sometimes leave us feeling a little unlike ourselves.
We all deserve to feel comfortable in our skin, confident in ourselves and connected to the people around us.
Let’s keep the conversation going 🤍
One of the things I love most about my work is bringing women together.
Sometimes that’s through a personalised skincare conversation or an aesthetic consultation. Sometimes it’s a lovely skincare gathering with friends, where we can learn something new, enjoy a little pampering and have a good laugh together.
And sometimes it’s simply creating a space where women feel comfortable talking about the things that matter to them.
Which is exactly why I’m hosting a menopause workshop this October!
Menopause: More Than Hot Flushes
Thursday 29 October 2026 | 7:30–9pm
Thorpes Physiotherapy, Pilates Studio
Join me for a relaxed, interactive evening exploring menopause, skin health and practical ways to support ourselves, followed by a lovely guided facial.
There’ll be opportunities to ask questions, share experiences, meet other women and enjoy a little time just for you.
Because understanding our bodies is powerful, but having people around us who understand us can be just as valuable.
Helping women reconnect with their reflection, their confidence and each other.
Hayley Duncombe
Registered Nurse | Aesthetic Nurse Specialist | Tropic Skincare Executive Leader
This article provides general health information and isn’t a substitute for personalised medical advice. New, persistent or concerning symptoms should be assessed by an appropriate healthcare professional.