Menopausal Symptoms

Hot flashes are caused by widening blood vessels, especially in the head and neck, which leads to sudden waves of heat. You may also experience sweating, a racing heart, or facial redness.

Tips to manage hot flashes:

• Avoid triggers such as:
  • Stress, alcohol, caffeine, spicy food, hot showers, saunas, and hot weather.
• Keep cool:
  • Dress in loose, breathable layers.
  • Choose clothing made of natural, moisture-wicking fibers.
  • Use a fan at your desk or bedside.
  • Keep a bottle of cold water or a hand fan with you.
  • Splash your face or run your hands under cold water at the first sign of a flash.
  • Take a cool shower before bed.
  • Sleep with cotton sheets and a foot outside the covers.
  • Use air conditioning or a ceiling fan.
• Stay healthy:
  • Maintain a healthy body weight.
  • Exercise regularly (link to exercise).
  • Avoid smoking (link to smoking cessation).
  • Try relaxation techniques like yoga or meditation (link to wellness or mindfulness).

If these steps don’t provide relief, talk to your doctor about non-hormonal medications that may help. For more information, visit the hot flash symptom page.

Night sweats or hormonal shifts can make it hard to fall or stay asleep. Try the following:

• Set a consistent sleep schedule, even on weekend
• Create a calming routine: read, listen to music, or take a warm bath
• Keep the room dark, quiet, and cool
• Use your bedroom only for sleep, sex, or when you’re sick
• Avoid caffeine 4–6 hours before bed
• Skip heavy meals, spicy food, alcohol, or nicotine at night
• Be physically active during the day (but not right before bedtime)
• Keep a journal bedside to offload worries or to-dos
• Ask your provider about short-term sleep medications if needed, but avoid those with diphenhydramine (like Benadryl or Tylenol PM) if you’re on tamoxifen

The full sleep problem page can be found here.

Lower estrogen levels can affect memory. You may experience:

• Forgetfulness
• Trouble concentrating or finding words
• Difficulty multitasking

These changes may also be tied to stress, poor sleep, or depression. Try:

• Focusing on one task at a time
• Writing things down
• Staying organized and reducing distractions

Visit the concentration and memory problems section for more detailed guidance and insight.

Early menopause or breast cancer itself can lead to depression. Look out for:

• Loss of interest in normal activities
• Sadness or hopelessness
• Irritability or exhaustion
• Appetite or weight changes

Let your doctor know if you have a history of depression or if these feelings persist. Getting help is a sign of strength. You’ll find more information on the Depression page.

Anxiety can stem from physical symptoms or emotional stress and may cause:

• Trouble sleeping
• Muscle tension or trembling
• Irritability
• Racing heart, chest pain, or shortness of breath

Talk to your doctor if symptoms interfere with daily life. Counseling or medication can help. See more tips and resources on the Anxiety page.

Less estrogen can affect your urinary system. You may experience:

• Frequent urination
• Incontinence
• Pain when urinating
• Recurring urinary tract infections

Kegel exercises can help strengthen pelvic floor muscles. Talk with your doctor about other options. Learn more about this topic on the Urinary Incontinence and Urinary Pain pages.

Lower estrogen can thin vaginal tissues and cause dryness, discomfort, burning or pain during sex or pelvic exams. Try:

• Vaginal moisturizers (e.g., Replens, Luvena, Hyalo-Gyn) several times a week, preferably at bedtime
• Water-based lubricants without perfumes during sex (e.g., Astroglide, Slippery Stuff)
• Avoid petroleum-based products, which can cause irritation or infections
• Minimize use of soaps and bubble baths
• Vaginal estrogen may be considered by your care team on a case-by-case basis

If symptoms persist, talk with your provider. You can read more on the Vaginal Pain Dryness page.

Estrogen supports bone density. Early menopause and some treatments may lead to bone thinning. Protect your bones by:

• Doing weight-bearing exercises. Learn more on the Physical Activity page
• Getting enough vitamin D and calcium. Discover tips on the Nutrition page
• Asking about bone density testing

Your doctor may recommend medications to counteract the effects of cancer treatment on the bones.

Some people gain weight during menopause and find it harder to lose. This can be caused by:

• Changes in estrogen levels
• Reduced physical activity
• Increased appetite or food intake
• A natural slowdown of metabolism with age

These changes are common—but they’re not inevitable. If you’re struggling with weight gain, you’re not alone, and there are ways to take control.

• Make physical activity a priority. Regular movement helps support a healthy weight, maintain muscle, and boost mood and energy.
• Eat well. A balanced, nutritious diet can help offset changes in metabolism and support overall health.
• Start where you are. If exercise isn’t already part of your routine, think about making changes to your daily activity. 

For more tips, visit the Exercise and Nutrition pages.