Menopause Isn’t Just Hot Flashes – 3 Things You Should Really Pay Attention To

When most people think of menopause, they picture hot flashes and moodiness. But for many women, what truly disrupts daily life goes far deeper — and often goes unseen.

If you’re going through perimenopause or menopause and feel like your body and mind are no longer cooperating, you’re not alone. In fact, the real struggles many women face during this hormonal shift are often overlooked or misunderstood.

Let’s talk about the three symptoms you might not expect — and what you can do to support your body and mind with both lifestyle changes and gentle, science-backed supplements.

1. You’re exhausted, but you still can’t sleep

One of the most frustrating aspects of menopause is sleep disruption. You go to bed tired, but either can’t fall asleep, or wake up at 2 a.m. and can’t get back to sleep. Hormonal changes, especially drops in estrogen and progesterone, affect your ability to stay in deep sleep cycles.

What you may feel:

• Trouble falling or staying asleep

• Waking up too early

• Fatigue that doesn’t improve with rest

Supportive steps:

• Establish a calming wind-down routine

• Keep your bedroom cool and dark

• Avoid caffeine or alcohol late in the day

Supplements to consider:

• Magnesium Glycinate: Helps your nervous system relax, promotes deeper sleep without grogginess

• L-Theanine: A natural amino acid that helps reduce mental chatter before bed

• Low-dose Melatonin: Can support your circadian rhythm during hormonal fluctuations

2. Your emotions feel… unpredictable

One minute you feel fine. The next, you’re snapping at your partner or tearing up during a commercial. Mood swings during menopause are not “in your head” — they’re real, biological responses to shifting hormone levels, especially estrogen's influence on serotonin and dopamine.

What you may feel:

• Irritability or sudden anger

• Anxiety that comes and goes

• Feeling emotionally fragile for “no reason”

Supportive steps:

• Prioritize time alone (even just 10 minutes of quiet)

• Gentle movement like yoga or walking

• Journaling or tracking emotional patterns

Supplements to consider:

• Ashwagandha (KSM-66®): A clinically studied adaptogen that helps reduce cortisol and promote emotional balance

• Omega-3 (DHA/EPA): Known to support mood stability and cognitive health

• Vitamin B6: Supports neurotransmitter production, especially for serotonin

3. You don’t feel like “yourself” anymore

This one’s the hardest to put into words. You might feel disconnected, dull, or like your motivation and spark have dimmed. This “invisible” symptom is one of the most common and least talked about. It’s not just fatigue — it’s a deep shift in identity, energy, and emotional connection to life.

What you may feel:

• Loss of motivation or joy

• A sense of “floating” or detachment

• Struggling to recognize yourself in the mirror or your habits

Supportive steps:

• Reconnect with small joys (a walk, a favorite song, a cozy drink)

• Talk to a trusted friend or therapist

• Reclaim a personal ritual — something just for you

Supplements to consider:

• Rhodiola Rosea: May help with fatigue, motivation, and mental energy

• Iron (if levels are low): Fatigue and mental fog can often stem from depleted iron

• Adaptogen blends: Especially those designed for hormonal transitions