Midlife—and suddenly everything feels different. Millions of women in their 40s and 50s notice their bodies changing: hormonally, mentally, emotionally. Sleepless nights, mood swings, weight gain, hot flashes—symptoms that often feel unpredictable.
“Menopause isn’t a switch that flips overnight,” says Benita Yon, founder of beyoni health and women’s health consultant. “It’s a process that unfolds over years, unique to each woman—but knowledge helps you take back control.”
Here, Benita explains the most common symptoms of menopause—and what actually works to relieve or prevent them.
1. What helps with hot flashes and night sweats?
Hot flashes are among the most common symptoms, says Benita Yon. “Up to 80% of women in Europe experience them.” The cause lies in a miscommunication within the brain’s temperature center: when estrogen levels drop, the body overreacts to minor temperature changes. The brain thinks—it’s overheating!
What helps: “
First, identify your triggers,” Benita advises. “Alcohol, coffee, spicy foods, stress, and sleep deprivation are the main ones.”
- Yoga & breathing techniques calm the autonomic nervous system.
- Herbal remedies like black cohosh or Siberian rhubarb show moderate effects in studies.
- A personalized hormone therapy (HRT) can ease severe symptoms effectively.
“Women need to know they don’t have to sweat it out until it’s over,” says Benita. “There are gentle, safe ways to improve quality of life.”
2. Why sleep problems and fatigue are so common
“Many women tell me they wake up at 3 a.m.—wide awake, even though they’re exhausted,” says Benita. During perimenopause, sleep architecture changes. Progesterone — the calming hormone — decreases. At the same time, women become more sensitive: the stress hormone cortisol is often chronically elevated, making it harder to switch off at night.
The result: lack of sleep, irritability, and chronic exhaustion.
What helps:
- Dim lights in the evening, put away your phone, and let the body wind down.
- Magnesium, glycine, and adaptogens like Ashwagandha can help promote relaxation and lower cortisol levels.
- Breathing or meditation exercises activate the parasympathetic nervous system.
“Sleep isn’t a luxury—it’s medicine,” Benita reminds. “If women have tried everything, a low-dose hormone therapy can help restore the body’s natural sleep rhythm.”
3. Mood swings, anxiety & brain fog: What’s behind it?
“Many of my clients say, ‘I don’t recognize myself anymore,’” says Benita Yon.
Estrogen influences neurotransmitters in the brain — serotonin, dopamine, and GABA — which regulate our mood, focus, and sense of calm. When estrogen levels drop, irritability, forgetfulness, and the infamous “brain fog” can appear.
What helps:
- Exercise and daylight (at least 30 minutes daily) boost serotonin naturally.
- Foods rich in B vitamins, iron, zinc, omega-3s, and vitamin D support the nervous system.
- Blood tests reveal which micronutrients are missing.
- Mental routines—journaling, coaching, mindfulness—restore emotional balance.
“Hormones shape mood—but we can influence them positively,” says Benita. “A healthy gut, good sleep, and movement are nature’s best antidepressants.”
4. Why many women gain weight during menopause
“I eat the same as before—but the scale keeps climbing.”
According to Benita, the reason is simple: metabolism changes along with hormone levels. As estrogen drops, the body becomes less responsive to insulin and tends to store more fat — especially around the abdomen.
From the mid-40s onward, the body also loses up to one percent of muscle mass per year.
What helps:
- Strength training two to three times per week. (That’s how you start)
- Protein-rich nutrition (1.2–1.5 g of protein per kg body weight).
- Fiber and raw food help stabilize blood sugar
- CGM tracking (continuous glucose monitoring) reveals how your body uniquely reacts to food.
“It’s not about dieting—it’s about stability. Support your body, don’t punish it.”
5. Changes in libido and vaginal health
Falling estrogen levels lead to thinner mucous membranes, reduced moisture, and lower blood flow. Testosterone, which supports energy and libido, also declines. “Many women don’t talk about it—out of shame,” says Benita. “Yet over 50% of postmenopausal women experience it.”
What helps:
- Creams or suppositories with estriol support mucosal regeneration..
- Hormone-free lubricants or products with hyaluronic acid or lactic acid restore hydration.
- Pelvic floor training improves blood flow (Learn more here).
- And most importantly: open conversations—with your doctor or partner.
“Sexuality isn’t a side issue. It can evolve—but it doesn’t have to disappear.”
6. Skin and hair changes during menopause: What’s going on?
Estrogen stimulates collagen production and keeps skin firm. When hormone levels drop, the skin loses moisture and elasticity.
The shifted hormonal balance can also lead to hair loss.
“Many women are shocked when their hair suddenly starts falling out,” says Benita.
What helps:
- Hydration, sleep, and a consistent skincare routine with antioxidants.
- Nutrition: healthy fats (avocado, nuts, olive oil), omega-3s, and protein.
- Limit sun exposure, as UV rays accelerate collagen breakdown.
“Healthy skin starts from within. What you eat, how you sleep, what you think—it all shows up in the mirror.”
7. How to protect bones, heart & vessels?
With estrogen decline, risks of osteoporosis and cardiovascular disease rise. “Estrogen protects blood vessels and supports bone formation,” explains Benita. “After menopause, women lose up to 20% of bone density—especially within the first five years.”
What helps:
- Strength training and daily outdoor activity.
- Vitamin D and calcium-rich foods: broccoli, almonds, hard cheese, dairy products.
- Regular check-ups: blood pressure, lipid profile, bone density, nutrients.
- Medical guidance on HRT or preventive medication.
“Prevention is the new power,” says Benita. “What we do now shapes the next 30 years.”
The most common symptoms—and what helps
According to the European Menopause Society (EMAS) and beyoni health, the most common symptoms are:
🔥 Hot flashes & night sweats
😴 Sleep issues & fatigue
😕 Mood swings & brain fog
🐢 Weight gain & slower metabolism
💔 Low libido & vaginal drynesst
💆♀️ Skin and hair changes
🦴 Bone loss & cardiovascular risk
Benita's super tips for more Menopower
1. Start early.
Learn about menopause during perimenopause. Understanding your body early allows you to take preventive action.
2. Know what’s really happening.
Menopause isn’t just about hot flashes. It’s the foundation for healthy aging—for your heart, skin, bones, and brain.
3. Check your labs.
Vitamin D, iron, thyroid, and hormones reveal what your body needs—and where to start.
4. Think preventive, not reactive.
Small habits—nutrition, movement, sleep—are stronger than any miracle pill.
“The menopause isn’t an ending—it’s a reset, if you choose to embrace it.”
– Benita Yon –
About Benita Yon
Benita Yon is the founder of beyoni health and advocates for a new, science-based understanding of menopause.
She sheds light on what truly happens in the body during this life stage — and shows how women can regain their balance through knowledge, lab tests, and targeted strategies.
Her approach: menopause is the bridge to the second half of life — and it’s one we can shape.
