7 Natural Menopause Treatments That Really Work

Holistic Relief

Menopause typically brings about a roller coaster ride of hormonal changes. From hot flashes and night sweats to mood swings and vaginal dryness, this transitional period can be a challenging time for many women.

The good news? Natural treatments can help you navigate this journey with greater ease and comfort. Below, we explore seven natural menopause treatments that can alleviate your symptoms and help you regain control of your life.

7 Natural Menopause Therapies That Truly Work

Menopause typically occurs between the ages of 45 and 55. During this time, the ovaries gradually produce less estrogen and progesterone, the hormones that regulate menstruation. This hormonal shift can cause a range of physical and emotional symptoms that vary from woman to woman.

While some women sail through menopause with minimal discomfort, others may find the symptoms disruptive to their daily lives. So, let’s find out how you can manage (and potentially eliminate) these interferences in your life.

1. Try Black Cohosh

Black cohosh (Actaea racemosa) is a perennial herb native to North America. It has been used for centuries in traditional medicine to treat a variety of ailments, particularly menopause-related symptoms.

The root of the black cohosh plant contains several compounds, including glycosides and triterpenes, which are believed to be responsible for its medicinal properties. While the exact mechanism of action is not fully understood, black cohosh is thought to have estrogenic effects, meaning it can mimic the effects of estrogen in the body.

When it comes to menopause symptoms, black cohosh is particularly effective in reducing hot flashes and night sweats. These vasomotor symptoms are among the most common and bothersome symptoms of menopause, affecting up to 75% of women. However, most reputable sources and experts indicate that more research is needed. At the same time, the preliminary results are promising!

Black cohosh is available in capsules, tablets and liquid extracts. Yet, the quality and potency of black cohosh supplements can vary widely, so it's best to choose a reputable brand and consult with your healthcare provider before starting any new supplement regimen.

2. Make Healthy Lifestyle Changes

As with most health advice, nothing quite beats regular exercise, a balanced, whole-food diet, stress management techniques and maintaining a healthy weight. And yes, these habits can also drastically impact the severity of your menopausal symptoms and even whether you experience symptoms or not.

For example, exercise can boost your mood and energy through the release of endorphins. It can also enhance relaxation and decrease stress levels. Meanwhile, a balanced diet ensures your body gets everything it needs to maintain hormonal balance and overall wellness.

If you’re new to exercise or are considering changing your diet around, make sure to talk to a professional to determine what’s best for you.

3. Eat More Phytoestrogens

Phytoestrogens are plant-based compounds that can mimic estrogen. They are found in soybeans, flaxseeds, lentils, chickpeas and certain fruits and vegetables. When consumed regularly, phytoestrogens may help alleviate some of the symptoms associated with menopause, such as hot flashes, night sweats and mood swings.

One of the most well-known phytoestrogens is isoflavones, which are abundant in soybeans and soy products like tofu, tempeh and miso. Studies have shown that consuming soy isoflavones can significantly reduce the frequency and severity of hot flashes in menopausal women.

4. Use St. John’s Wort

St. John's Wort is a flowering plant that may help alleviate menopause-related mood symptoms like irritability, mood swings and mild depression. Its active ingredients, hypericin and hyperforin, are thought to work by increasing levels of mood-regulating neurotransmitters in the brain, such as serotonin and dopamine.

However, it’s worth noting that St. John’s Wort can interact with many medications. Thus, it's essential to consult with your healthcare provider before starting any new supplement regimen to ensure it’s safe and appropriate for you. It should also not be used as a substitute for medical treatment for severe depression or anxiety.

5. Avoid Alcohol and Caffeine

Certain foods or beverages can be particularly triggering for some women. For instance, alcohol and caffeine can sometimes cause increasing symptoms, such as hot flashes, night sweats and mood fluctuations. If you notice this, it might be best to avoid these triggers, at least for now.

Alcohol can also get in the way of a good night’s rest, especially when consumed close to bedtime. Thus, limiting or eliminating these types of drinks in your regular diet can have profound impacts on your overall health and life.

6. Consider Acupuncture

Acupuncture has been used for thousands of years to treat various health conditions. This ancient technique involves inserting thin needles into specific points on the body to stimulate healing and restore balance.

Research suggests that acupuncture may be effective in reducing several menopause symptoms. A 2019 scientific study further found that acupuncture significantly reduced hot flashes, night sweats and menopausal-associated sleep disturbances.

Acupuncture is thought to work by stimulating the release of endorphins, the body's natural pain-relieving and mood-enhancing chemicals and by regulating the autonomic nervous system, which controls involuntary functions like temperature regulation and sweating.

7. Don’t Forget About Protein

Adequate protein intake can help maintain muscle mass, support bone health and promote feelings of fullness, which can be beneficial for weight management during menopause.

Thus, aim to include a variety of protein sources in your diet, such as lean meats, fish, eggs, legumes, nuts and seeds. The recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight, which translates to about 46 grams per day for the average sedentary woman. However, those going through menopause and afterward may require slightly more protein to maintain muscle mass and support overall health, with some even recommending between 2 and 2.4 grams of protein per kilogram of body weight.