World Menopause Day 2026: Symptoms, HRT & Expert Advice

Ahead of this year's World Menopause Day, we asked our community what they most wanted to know about menopause. Their answers were a powerful reminder of why these conversations still matter.

What is World Menopause Day?

World Menopause Day takes place on 18 October every year. Founded by the International Menopause Society, it's an opportunity to raise awareness, encourage open conversations and help women better understand their health during perimenopause, menopause and beyond.

October is also Menopause Awareness Month, giving us an entire month to bring some much-needed attention to an experience that affects so many of us.

And while we've come a long way in talking more openly about menopause, there's still work to be done.

Too many women continue to struggle to recognise their symptoms, understand their treatment options or feel properly supported when they ask for help.

An awareness day won't change all of that overnight. But it can create space for important conversations, encourage women to ask questions and, perhaps most importantly, remind us that we deserve to be listened to.

Why this year's theme is chronic pain at midlife

Each year, World Menopause Day focuses on a particular aspect of women's health. For 2026, the theme is Chronic Pain at Midlife, shining a light on an often-overlooked part of the menopause experience.

We're talking about the aching joints, stiff fingers in the morning, frozen shoulders and persistent muscle pain that so many women experience during midlife.

Symptoms that are often put down to simply getting older.

Yet joint and muscle pain are recognised menopause symptoms, and hormonal changes may play a role in how our bodies experience and respond to pain.

Oestrogen influences many tissues and processes throughout the body, including those involved in joint health and inflammation. As hormone levels fluctuate and decline, some women notice new aches and stiffness, or find that existing pain becomes more troublesome.

Add disrupted sleep into the mix, another common menopause symptom, and dealing with everyday discomfort can become even harder.

Of course, not every ache or pain is caused by menopause, and persistent symptoms should always be investigated.

But that's precisely why this year's theme matters. Women deserve to understand the possible connection between menopause and pain, rather than having their symptoms dismissed as an inevitable part of ageing.

What women are searching for this October

One way to understand what women are worried about is to look at what they're searching for.

Research published by Clarins Beauty Daily in 2022 analysed UK Google searches relating to menopause, revealing the symptoms and concerns women were most frequently seeking answers about.

Although the data is a few years old, it offers an interesting insight into the questions that continue to shape conversations around menopause.

A few things stand out.

Weight gain tops the list, with considerably more searches than any other concern.

It's also something many women find particularly frustrating. Changes in body composition, where we store fat and how easily we maintain muscle can all happen around midlife.

Yet the advice women receive can still be reduced to eating less and moving more, without acknowledging the hormonal changes, disrupted sleep and other factors that may be influencing what's happening to their bodies.

Joint pain comes in third, reinforcing just how relevant this year's World Menopause Day theme is.

And it's not only symptoms women are searching for. The same research found around 165,000 annual searches for "best menopause supplements".

It's another reminder that women want practical ways to support their health and wellbeing. But with so many products, promises and conflicting opinions, it can be difficult to know where to begin.

Our approach has always been to focus on the foundations first: good nutrition, adequate protein, regular movement, quality sleep and looking after gut health. Nutrients such as vitamin D, magnesium and omega-3 may also be worth considering depending on individual needs, alongside targeted supplements where appropriate.

There's rarely one single answer. What matters is finding evidence-based support that works for you.

One important point about the second most-searched concern: bleeding after menopause.

Any vaginal bleeding after you've gone 12 months without a period should always be checked by your GP, even if it's only light spotting. It's often caused by something that isn't serious, but it's important not to dismiss it as simply another menopause symptom.

What our community asked us

Ahead of our World Menopause Day webinar, we invited our community to tell us what they really wanted to know about menopause.

Dozens of women responded, sharing their experiences, frustrations and questions.

And while the questions covered everything from brain fog to weight gain, four clear themes emerged.

HRT, testosterone and getting access to the right treatment.

This was by far the biggest topic.

Which type of HRT is right for me? How long can I take it? Is it safe to start later in life? What about breast cancer risk? Why is testosterone so difficult to access?

Again and again, we heard from women who were struggling to get clear answers, or who felt their concerns weren't being taken seriously when speaking to healthcare professionals.

Understanding symptoms.

Brain fog featured heavily, alongside anxiety, weight gain, joint pain, hair changes, itchy skin and dryness.

Many women wanted to understand not just whether these symptoms could be linked to menopause, but why they happen and what might genuinely help.

What to do if HRT isn't an option.

Some women can't take HRT for medical reasons. Others simply prefer not to.

Whatever the reason, the questions were similar. What else can help? Which lifestyle changes make a difference? And which supplements are actually worth considering?

Life after menopause.

This was perhaps one of the most important themes to emerge.

Several women reminded us that the conversation doesn't end when periods stop.

And they're absolutely right.

So much of the discussion around menopause focuses on perimenopause and the transition itself. Yet many women continue to experience symptoms long after their final period, while changes to bone health, cardiovascular health and metabolism remain important considerations as we get older.

Menopause isn't something we simply move through and then forget about.

Our health and wellbeing deserve just as much attention in the years that follow.

Watch the webinar replay

On Friday 16 October, our Clinical Director, Dr Sabrina Ong, joined our Head of Nutrition and Registered Nutritional Therapist, Jo Lyall, for a live conversation shaped by the questions you sent us.

From HRT and testosterone to brain fog, weight gain and life after menopause, they spent an hour exploring the topics that matter most to our community.

If you couldn't join us live, or you'd like to revisit the conversation, you can watch the full recording below.

What we covered:

• How to recognise perimenopause and understand the different stages of menopause
• HRT options, how long treatment can continue and whether it's possible to start later in life
• Weight gain and HRT: what the research tells us
• Testosterone, its role in women's health and why access can be difficult
• Why menopause support still matters after your periods have stopped
• How to approach conversations with your GP and advocate for your health
• Understanding symptoms including brain fog, anxiety, weight changes, skin, hair and joint pain
• Nutrition, lifestyle and the supplements worth considering
• Your questions, answered live

Whether you're just beginning to notice changes or have been post-menopausal for years, we hope you'll find something in the conversation that helps you feel more informed and supported.

When to see your GP

If menopause symptoms are affecting your everyday life, that's reason enough to speak to your GP.

You don't need to wait until symptoms become unbearable to ask for help.

For otherwise healthy women aged 45 and over with typical menopause symptoms, NICE guidance recommends identifying perimenopause and menopause based on symptoms rather than routinely relying on blood tests.

If you're preparing for an appointment, it can help to keep a record of your symptoms, how long you've been experiencing them and the impact they're having on your day-to-day life.

You might also find it useful to:

• Ask for a double appointment if your surgery offers one, giving you more time to discuss your concerns
• Find out whether your practice has a GP with a particular interest in menopause
• Write down your questions beforehand so you don't forget anything important
• Ask about the different treatment and support options available to you

And remember, not every symptom in midlife should automatically be attributed to menopause.

Any bleeding after menopause, a hot or swollen joint, persistent swelling in the small joints of your hands, or unexplained weight loss and night sweats should be assessed by a healthcare professional.

You know your body. If something doesn't feel right, it's worth getting it checked.

The bottom line

World Menopause Day may only happen once a year, but the conversations it encourages matter every day.

The search data tells us that women are still looking for answers about their changing bodies. Weight gain, joint pain, hot flushes, hair loss and everything in between.

But what our own community told us goes a little deeper.

For many women, the hardest part isn't always the symptom itself. It's the uncertainty, the conflicting advice and the feeling that they're not being heard.

That's why we believe these conversations matter so much.

Because the more we understand about menopause, the better equipped we are to make informed decisions about our health, seek the right support and look after ourselves through midlife and beyond.

And if there's one thing we'd like you to take away from this World Menopause Day, it's this:

You are not asking for a favour. You are asking for the care and support you deserve.

Support your body through midlife

At The Better Menopause, we believe looking after your wellbeing begins with understanding what your body needs.

Our supplements have been developed with women in midlife in mind, including Better Gut, our daily probiotic formulated with six clinically studied strains and prebiotics to support gut health and digestion.

Because feeling more like yourself starts with looking after yourself from the inside.

Shop Better Gut →

This article is for informational purposes only and is not a substitute for professional medical advice. If you have concerns about your symptoms, speak to your GP or a registered healthcare professional.