# Menopause symptoms checklist: a printable list, a simple tracker and questions for your doctor

Menopause symptoms go far beyond hot flashes, and they’re easy to brush off one at a time. Tick them off on one list, track them for a few weeks, and you’ll walk into your appointment with a clear picture.

Source: https://nourishandstrong.com/menopause-symptoms-checklist
Published: 2026-11-07
Updated: 2026-11-07
By: the Nourish & Strong team
General information, not medical advice.

**The short answer:** a menopause symptoms checklist covers seven groups: period changes, hot flashes and night sweats, sleep, mood and memory, body aches and changes, urinary and vaginal symptoms, and skin and hair. The NHS, Cleveland Clinic and The Menopause Society together name about 27 symptoms. Tick the ones you have, track them for two to three months, and take the list to your doctor.

Want to know which stage you’re in first? Read [perimenopause vs menopause](https://nourishandstrong.com/perimenopause-vs-menopause).

## What are the 34 symptoms of menopause?

None of the NHS, Cleveland Clinic or Menopause Society pages we read lists 34 symptoms. Together they name about 27 symptoms, grouped below. Print this page and tick the ones that apply. In the last column, N is the NHS, C is Cleveland Clinic and M is The Menopause Society.

| Group | Symptom | I have this | Listed by |
| --- | --- | --- | --- |
| Cycle | Periods come more or less often, or are skipped | ☐ | N, C |
| Cycle | Bleeding gets heavier or lighter | ☐ | N, C |
| Cycle | PMS gets worse | ☐ | C |
| Vasomotor | Hot flashes: sudden heat in the face, neck and chest | ☐ | N, C, M |
| Vasomotor | Night sweats | ☐ | N, C, M |
| Vasomotor | Cold flashes or chills | ☐ | C, M |
| Vasomotor | Racing or pounding heartbeat (palpitations) | ☐ | N, M |
| Vasomotor | Dizziness with hot flashes | ☐ | N |
| Sleep | Trouble falling asleep or staying asleep | ☐ | N, C, M |
| Sleep | Waking twice or more at night to pee | ☐ | M |
| Mood and mind | Anxiety | ☐ | N, M |
| Mood and mind | Mood swings or irritability | ☐ | N, C, M |
| Mood and mind | Low mood or depression | ☐ | N, C |
| Mood and mind | Brain fog, poor memory or trouble concentrating | ☐ | N, C, M |
| Body | Joint aches and muscle pain | ☐ | N, C, M |
| Body | Headaches or migraines worse than usual | ☐ | N |
| Body | Weight gain, often around the stomach | ☐ | N, M |
| Body | Dry eyes or dry mouth | ☐ | C |
| Body | Sensitive teeth, sore gums or other mouth problems | ☐ | N |
| Urinary and vaginal | Vaginal dryness, itching or burning | ☐ | N, C, M |
| Urinary and vaginal | Pain or discomfort during sex | ☐ | N, C, M |
| Urinary and vaginal | Lower sex drive | ☐ | N, C |
| Urinary and vaginal | Needing to pee more often or more urgently | ☐ | N, C, M |
| Urinary and vaginal | Leaking urine | ☐ | N, M |
| Urinary and vaginal | More urinary infections, or burning when you pee | ☐ | N, M |
| Skin and hair | [Dry or itchy skin](https://nourishandstrong.com/dry-cracked-hands) | ☐ | N, C |
| Skin and hair | Thinning hair or hair loss | ☐ | N |

The NHS also lists weakening bones, which you usually can’t feel. To print, use your browser’s Print option. You won’t have all of these. The NHS says some people hardly have any symptoms, and symptoms usually last 7 to 9 years, sometimes longer, changing along the way. For more on the mood rows, see [perimenopause and menopause anxiety](https://nourishandstrong.com/menopause-anxiety).

## How do I know if I have menopause symptoms?

Usually your doctor can tell from your age, your symptoms and your periods, without a test. The NHS says there’s no routine test for perimenopause or menopause. Cleveland Clinic says blood tests can mislead in perimenopause because hormone levels swing so much.

Home urine tests check for a raised level of a hormone called FSH. The FDA says they detect FSH about 9 times out of 10, but they can’t tell you for sure that you’re in menopause, and you shouldn’t stop contraception based on one.

Many of these symptoms have other causes. The NHS says palpitations, for example, can also come from anemia or an overactive thyroid. If tiredness is on your list, read [why you might always feel tired](https://nourishandstrong.com/why-am-i-always-tired) as well. Cleveland Clinic suggests contacting a provider if you’re unsure whether a symptom is menopause or something else.

Prefer to look first? [See what’s in the free printable](https://nourishandstrong.com/free-menopause-symptom-tracker).

## How do you track perimenopause symptoms?

Write down your period and your main symptoms each day, using the same few columns. The Menopause Society suggests tracking bleeding on a calendar or app so a clinician can review it, and its printable calendar marks each day as very heavy, normal, light, spotting or none. Cleveland Clinic adds that a symptom journal can help you spot what makes symptoms worse.

Two to three months of notes is our suggestion. It’s not a medical rule, but it usually covers at least one period and shows whether a symptom is a pattern or a bad week. Here’s a simple daily layout:

| Column | What to write | Example |
| --- | --- | --- |
| Date | Every day, even good days | Mar 4 |
| Bleeding | Very heavy, normal, light, spotting or none | Spotting |
| Hot flashes and night sweats | Rough count | 5 by day, 2 at night |
| Sleep | Hours, and how many times you woke | 5 hours, woke 3 times |
| Mood | 0 (fine) to 3 (bad) | Anxious, 2 |
| Worst symptom today | Name it and rate it 0 to 3 | Joint pain, 2 |
| Possible triggers | Alcohol, caffeine, spicy food, stress, a warm room | Two glasses of wine |

The NHS links to a free symptom tracker from Rock My Menopause if you prefer an app. If hot flashes top your list, see [how to stop hot flashes](https://nourishandstrong.com/how-to-stop-hot-flashes).

## What should you ask your doctor about menopause?

Ask whether your symptoms are menopause, what treatments fit you, and how long symptoms may last. Cleveland Clinic suggests these questions:

- How do I know when I’ve reached menopause?
- How do I know this is menopause and not something else?
- What kind of treatments will help my symptoms?
- Is hormone therapy an option for me?
- How long should I expect my symptoms to last?
- Do you recommend any lifestyle changes?

The Office on Women’s Health says to bring:

- Your symptoms and how much each one bothers you
- Your health history, including cancer, blood clots and heart disease
- Any hormone therapy you’ve used
- How long it’s been since your last period

Lead with the two or three symptoms that bother you most, so they get time even in a short appointment.

## Is it normal to bleed after menopause?

No. The Office on Women’s Health says vaginal bleeding after 12 months with no period is not normal and to see a provider right away. The NHS says this includes spotting, pink or brown discharge, or bleeding that happened only once. It’s usually not serious, but it can be a sign of cancer, which is easier to treat when found early. These symptoms also need checking instead of being written off as menopause:

| Symptom | What to do | Source |
| --- | --- | --- |
| Any bleeding or spotting 12 months or more after your last period | See a doctor promptly | NHS, Office on Women’s Health |
| Periods much heavier than usual, or clots larger than a quarter | Contact your provider | Cleveland Clinic |
| Periods lasting longer than 7 days | Contact your provider | Cleveland Clinic |
| Periods less than 21 days apart | Contact your provider | Cleveland Clinic, The Menopause Society |
| Bleeding between periods or after sex | See your doctor | NIA, The Menopause Society |
| Skipped periods before age 45 | Contact your provider | Cleveland Clinic |
| Irregular or heavy bleeding still there after 6 months on HRT | Talk to your doctor | NHS |
| Palpitations with chest pain, shortness of breath or fainting | Call 911 or your local emergency number | NHS, MedlinePlus |
| Hopelessness, lost interest and poor sleep most days for 2 weeks or more | See a healthcare professional | The Menopause Society |
| Obvious changes in memory or thinking | Raise them with your doctor | The Menopause Society |

The Menopause Society notes that abnormal bleeding can also come from fibroids, infections, thyroid problems, or some medicines and herbal products. If you have thoughts of harming yourself, call or text 988 in the US, or contact your local emergency services or a crisis line elsewhere.

## What kind of doctor should you see for menopause?

Your regular doctor or a gynecologist can manage most menopause symptoms. ACOG suggests seeing your ob-gyn regularly during perimenopause and talking about how you feel. For hard-to-treat symptoms or specific health risks, The Menopause Society says a clinician with menopause expertise, such as a Menopause Society Certified Practitioner (MSCP), can help, and it keeps a searchable list on its website.

## What should you say to your doctor about menopause?

Hand over your ticked checklist and your notes, and say which symptoms affect your daily life most. The NHS says you don’t need to wait: see a doctor if you think you have symptoms and want to know your options. This week, print the checklist, start the daily notes, and book your appointment for two to three months from now. If anything in the bleeding table applies to you, don’t wait for the notes.

If you’d like help with the food side, the [meal plan below](https://nourishandstrong.com/menopause-meal-plan) gives you four weeks of high-protein meals with grocery lists, or you can start with our [guide to what to eat during menopause](https://nourishandstrong.com/what-to-eat-during-menopause).

## Quick questions

### What are the first signs of perimenopause?

A change in your periods is usually the first sign, says the NHS. Periods may come more or less often, and bleeding may get heavier or lighter. Hot flashes, night sweats, sleep problems and mood changes often follow, though some people notice few symptoms beyond irregular periods, according to The Menopause Society.

### Can you get a home menopause test?

Yes. Home urine tests check for a raised level of FSH, a hormone that rises around menopause. The FDA says they detect FSH about 9 times out of 10, but a positive result doesn’t confirm menopause and a negative one doesn’t rule it out. The FDA says not to stop contraception based on the result.

### How long do menopause symptoms last?

Menopause symptoms usually last 7 to 9 years, and sometimes longer, according to the NHS. They can change over that time, with hot flashes easing and low mood or anxiety taking their place. Cleveland Clinic says most people find symptoms ease or stop after menopause, though the NHS says joint pain and vaginal dryness can continue.

### Is it normal to spot after menopause?

No. Any spotting 12 months or more after your last period needs to be checked by a doctor. The NHS says this applies even to a small amount of blood, pink or brown discharge, or bleeding that happened once. It’s usually not serious, but it can be a sign of cancer, which is easier to treat early.

### Do you need a blood test to diagnose menopause?

Usually not. The NHS says there’s no routine test for perimenopause or menopause, and a doctor may diagnose it from your age and symptoms. Cleveland Clinic says blood tests can be misleading in perimenopause because hormone levels rise and fall so much, though a doctor may order them to rule out other conditions.

### What kind of doctor should I see for perimenopause symptoms?

Start with your regular doctor or an ob-gyn. ACOG recommends seeing your ob-gyn regularly during perimenopause. If symptoms are hard to treat, The Menopause Society suggests a clinician with menopause expertise, such as a Menopause Society Certified Practitioner, and offers a searchable listing of them on its website.

This article is general information, not medical advice. The checklist is a tool to bring to your doctor, not a way to diagnose yourself. Any bleeding after menopause, chest pain or thoughts of self-harm need prompt care: call 911 or 988 in the US, or your local emergency services or a crisis line elsewhere.

## Sources

- [NHS. Symptoms of menopause and perimenopause](https://www.nhs.uk/conditions/menopause-and-perimenopause/symptoms/)
- [NHS. What are menopause and perimenopause?](https://www.nhs.uk/conditions/menopause-and-perimenopause/what-are-menopause-and-perimenopause/)
- [NHS. Postmenopausal bleeding](https://www.nhs.uk/conditions/post-menopausal-bleeding/)
- [NHS. Heart palpitations](https://www.nhs.uk/conditions/heart-palpitations/)
- [Cleveland Clinic. Menopause](https://my.clevelandclinic.org/health/diseases/21841-menopause)
- [Cleveland Clinic. Perimenopause](https://my.clevelandclinic.org/health/diseases/21608-perimenopause)
- [The Menopause Society. Symptoms](https://menopause.org/patient-education/menopause-topics/symptoms)
- [The Menopause Society. Mental health](https://menopause.org/patient-education/menopause-topics/mental-health)
- [The Menopause Society. MenoNote: Menstrual calendar](https://menopause.org/wp-content/uploads/default-document-library/menonote-menstrual-calendar-english.pdf)
- [Office on Women’s Health. Menopause symptoms and relief](https://womenshealth.gov/menopause/menopause-symptoms-and-relief)
- [National Institute on Aging. What is menopause?](https://www.nia.nih.gov/health/menopause/what-menopause)
- [U.S. Food and Drug Administration. Menopause home-use tests](https://www.fda.gov/medical-devices/home-use-tests/menopause)
- [American College of Obstetricians and Gynecologists. Mood changes during perimenopause are real. Here’s what to know](https://www.acog.org/womens-health/experts-and-stories/the-latest/mood-changes-during-perimenopause-are-real-heres-what-to-know)
- [MedlinePlus. Heart palpitations](https://medlineplus.gov/ency/article/003081.htm)