13 Best Natural Remedies for Menopause

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Natural solutions like maintaining a healthy diet, exercising regularly, and managing stress can help relieve common menopause symptoms.

Some women prefer natural remedies because they are often seen as safer alternatives to hormone replacement therapy (HRT) and prescription medications.

By turning to natural help, menopausal women can support their bodies with nutrient-rich foods, lifestyle changes, and holistic practices that may help balance hormones and overall health.

Let’s explore top natural menopause remedies, complementary therapies or alternative therapies that may help you make the transition through menopause a bit easier on yourself.

Become more physically active

Physical activity like exercise may reduce the intensity and frequency of menopause symptoms in various ways.

It may produce positive effects by improving mental well-being, fatigue, weight management and cardiovascular health.

A 2019 study shows that women with moderate to high physical activity levels experience less severe menopause symptoms than inactive women.

Regular exercise also triggers feel-good hormone production that can be effective in stress reduction.

Get calcium and vitamin D

Hormonal imbalance during menopause can cause low bone mineral density, resulting in bone weakening and an increased risk of fracture.

Eating calcium and vitamin-rich foods or supplements can help you strengthen your bones and prevent bone problems during this time.

Here are the best calcium-rich foods you can add to your diet:

• Leafy green vegetables
• Soya beans
• Dairy products like cheese and yoghurt
• Sardines and canned salmon

Examples of vitamin D sources are:

• Fatty, oily fish
• Egg yolks
• Cod liver oil
•  Mushrooms

Adults should take 700 mg of calcium and 10 micrograms (400 International Units or IU) of vitamin D daily.

Protein-rich foods

Protein is essential for maintaining lean muscle mass, which women generally lose with age. It is also effective in maintaining body weight which tends to increase during menopause.

Good protein-rich foods to add to the diet are eggs, Greek yoghurt, lentils, chicken breast and tofu.

Foods high in phytoestrogens

Phytoestrogens are plant compounds that mimic the action of the human oestrogen hormone (whose levels significantly decline during menopause).

Taking foods rich in phytoestrogens may help reduce hot flushes, night sweats, and other symptoms.

But be careful while having these. Some studies suggest that certain phytoestrogens might have differing impacts, and in rare cases, they could potentially disrupt rather than support hormone regulation.

Avoid ultra-processed foods

Ultra-processed foods (bread, pastries, bakery items, etc.) are mostly high in refined sugar and low in essential nutrients.

Taking them in place of healthy, balanced meals regularly can cause nutrient deficiencies and sugar spikes. Both of which are associated with the worsening of menopause symptoms.

So, reduce your ultra-processed food intake or replace them completely with whole grain food sources.

Drink plenty of water

Menopausal women often complain about skin and vaginal dryness. Increasing water intake during menopause can help them tackle this issue (drink at least 8 glasses daily).

You may also experience more bloating due to hormonal changes in menopause. Increased water intake may also reduce this problem.

Weight management

Changes in hormones, metabolism and fat distribution often cause weight gain in menopausal women.

Increased body weight can aggravate vasomotor symptoms (hot flushes and night sweats) and also cause health issues such as joint pain, cardiovascular disease, and diabetes.

So, try to maintain a healthy weight (weight within a healthy BMI) through exercise and a healthy diet.

Stress regulation

Relaxation and stress reduction may lower the intensity and frequency of your menopause symptoms and improve sleep quality.

Yoga, meditation, mindfulness, breathing exercises, talking therapy, and even cognitive behavioural therapy (CBT) are some of the effective options you should try to manage stress.

They may also help you feel mentally stronger and be more able to face this challenging phase of life.

Acupuncture

This traditional Chinese medicine practice may also be a good natural solution for menopausal women. Small-level studies show that acupuncture may reduce symptoms like fatigue, sleep issues, hot flashes, and anxiety in women.

Herbal remedies

Herbs like black cohosh have long been used for various health issues, mostly related to women’s health.

People believe it helps with night sweats, hot flashes, sleep disturbances, irritability and vaginal dryness.

However, studies show inconsistent results about its effectiveness. More research needs to be done to prove it works for menopause signs.

Red Clover, Dong Quai, and evening primrose oil are other popular herbal options used for treating menopausal symptoms. Their effectiveness is not strongly proven by scientific evidence.

Try soy

Soy contains isoflavone phytoestrogens which may reduce the intensity and severity of hot flashes. Tofu and soy milk are soy’s popular food forms.

Note that research studies show mixed results about soy’s effectiveness due to which it is not recommended as an alternative treatment for menopause signs.

Use vitamin E

Studies show that vitamin E can help post-menopausal women with vaginal dryness and hot flashes to some extent.

Use foods rich in vitamin E or take vitamin E supplements after consulting your doctor.

Avoid trigger foods

Some foods are noted to worsen menopause symptoms due to their ability to cause hormonal fluctuations, inflammation and body temperature changes.

So, it is best to avoid them to prevent aggravating discomfort and support overall well-being during this transition.

Here are the top trigger foods that you should not take or take seldomly:

• Caffeine (coffee, tea, energy drinks, soda)
• Alcohol
• Spicy foods
• Processed and sugary foods
• Refined carbs
• Fatty red meats
• Fried and fast foods

What are menopause symptoms?

Women experience various physical and psychological symptoms during pre-menopause, perimenopause, menopause and post-menopause due to declining oestrogen levels.

Some of the most common low oestrogen level symptoms of menopause are:

• Hot flashes
• Night sweats
• Mood changes
• Skin dryness
• Vaginal dryness
• Sleep problems
• Weight gain
• Brain fog
• Low libido or sex drive
• Joint pain
• Muscle aches

When does menopause occur?

Menopause does occur at different times in women, but the most common time for it to occur is in the late 40s and early 50s.

Most of the time, women experience menopause and the symptoms of menopause between the ages of 45 and 55.

Menopause is a transition that can last anywhere from several months to a few years. Generally, its symptoms last for seven years on average.

The length of time and when it occurs can vary from woman to woman.

Hormone replacement therapy (HRT)

Natural hormone imbalance solutions are good for menopause signs and overall health but their effectiveness is not guaranteed. They also take a very long time to show results.

If these methods do not work for you, your doctor may prescribe an approved treatment called hormone replacement therapy (HRT) or oestrogen therapy.

HRT involves taking medications that contain female hormones to replace the ones your body no longer makes after menopause.

These hormones – typically oestrogen and sometimes progesterone – can help relieve common menopausal symptoms.

HRT offers numerous benefits, including restoring your sleep quality, improving bone health, reducing low mood issues, easing hot flushes, and more.

However, HRT comes with certain side effects. Due to this, it may not be suitable for women with certain medical conditions, like breast cancer, etc.

At our private menopause clinic, we provide customised HRT treatment plans and female hormone blood test services to help women dealing with hormonal changes.

Contact our professionals today to discuss HRT for women and more.

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FAQs about natural menopause treatments that really work

Do natural remedies work for menopause symptoms?

Natural remedies are good for hormonal balance and overall health. You may have to try multiple remedies to find what works for you.

Also, remember that they are not regulated by health authorities, which means their safety, quality, and effectiveness can vary widely.

What foods make menopause worse?

Spicy and fried foods may worsen your menopause symptoms. Foods containing refined sugar and high caffeine amounts can also have an adverse effect.

How to stop hot flushes fast?

There are various techniques that can help you cool down quickly, such as deep breathing exercises, sipping cold water/cold drink, dressing in layers, and using a fan, cooling spray or cold compresses.

How to prevent night sweats?

Sleep in a cool environment and keep a glass of cold water on your side table. Use relaxation techniques before bedtime and sleep on cooling sheets or mattress pads.

Do not take late-night snacks, alcohol or spicy foods at night.

Summary

Menopause symptoms can impact your social, emotional, professional, and sex life in various ways.

Hot flashes, mood swings, fatigue, and trouble sleeping can affect your ability to engage in social activities or maintain close relationships.

Emotional changes like anxiety or irritability may make interactions more challenging. Similarly, cognitive symptoms such as brain fog can interfere with productivity at work.

Adopt healthy lifestyle habits like having a balanced diet rich in whole foods, staying physically active, and managing stress to support your overall well-being.

Discuss your condition with your healthcare provider to find suitable treatment options like hormone replacement therapy (HRT) and bring ease back to your life.

References

Alfonso, R., Damiani, G.R., Romano, I., Trojano, G., Vimercati, A., Di Gennaro, D., Muzzupapa, G., D’Amato, A. and Cicinelli, E., 2024. Non-hormonal options for managing menopause symptoms: a narrative review. ITALIAN JOURNAL OF GYNAECOLOGY & OBSTETRICS, (online first).

Cameron, C.R., Cohen, S., Sewell, K. and Lee, M., 2024. The art of hormone replacement therapy (HRT) in menopause management. Journal of Pharmacy Practice, 37(3), pp.736-740.

Simpson, S.J., Raubenheimer, D., Black, K.I. and Conigrave, A.D., 2022. Weight gain during the menopause transition: Evidence for a mechanism dependent on protein leverage. Bjog, 130(1), p.4.

Dąbrowska-Galas, M., Dąbrowska, J., Ptaszkowski, K. and Plinta, R., 2019. High physical activity level may reduce menopausal symptoms. Medicina, 55(8), p.466.

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