Natural Remedies for Menopause: Effective, Evidence-Based Options for Symptom Relief
Menopause is a natural stage in a woman's life, typically occurring between the ages of 45 and 55. It marks the end of periods and fertility. Hormone levels, especially oestrogen, drop, which can cause hot flashes, night sweats, mood swings, and joint pain.
Some women use hormone replacement therapy (HRT), but others prefer natural remedies. This guide explains dietary changes, herbal supplements, mind-body practices, and lifestyle tips that may help with menopause symptoms.
Diet Changes for Menopause Relief
Phytoestrogen Foods
- Plant foods that act like oestrogen.
- Examples include soybeans, tofu, flaxseeds, and chickpeas.
- May reduce hot flashes and support hormone balance.
Omega-3 Fatty Acids
- Found in salmon, mackerel, chia seeds, and walnuts.
- Help with mood, joint pain, and heart health.
Vitamin D and Calcium
- Important for strong bones.
- Sources include dairy, leafy greens, fortified cereals, sunlight, and supplements.
Hydration and Blood Sugar
- Drink plenty of water to help with bloating and hot flashes.
- Avoid sugary foods and caffeine, especially in the evening.
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Herbal Remedies
Black Cohosh
- May help with hot flashes and night sweats.
- Please consult a doctor before use, as it can have adverse effects on the liver at high doses.
Red Clover
- Contains phytoestrogens that may reduce hot flashes.
- Generally safe in moderation; consult your doctor first.
Sage and Ginseng
- Sage can reduce sweating and hot flashes.
- Ginseng may help with mood and fatigue.
- Available as teas or supplements; consult a healthcare provider for guidance.
Evening Primrose Oil
- May relieve mood swings, joint pain, or dry skin.
- Evidence is limited; talk to a doctor before starting.
Mind-Body Practices
Yoga
- Can reduce anxiety, mood swings, and sleep problems.
- Improves flexibility, muscle strength, and bone health.
Meditation and Mindfulness
- Helps reduce stress and emotional swings.
- A few minutes a day can improve your mood and increase calmness.
Acupuncture
- Fine needles balance energy in the body.
- Some women report relief from hot flashes and mood swings.
- NHS acknowledges it may help some individuals.
Pharmacy Treatments
This Health Kit aims to:
- Provide key nutrients to help support hormone balancing, optimum psychological and cognitive function, energy levels and normal functioning of the nervous system.
- Prevent vaginal atrophy by treating vaginal dryness
Optimal nutrition is important during a time of change. Menopace Original tablets are an effective one-a-day supplement of specially formulated nutrients. It can be taken during and after the menopause. Menopace includes a comprehensive micronutrient formula, including dietary levels of soya isoflavones, that may help with a number of Menopausal symptoms: including,
- Hormone Regulation: Contains vitamin B6, which contributes to the regulation of hormonal activity.
- Bone Health: Vitamin D and magnesium contribute to the maintenance of normal bones.
- Heart Health: Thiamin (vitamin B1) contributes to normal heart function, whilst vitamins B12 and B6 contribute to normal homocysteine metabolism.
- Active Lifestyle: Vitamin B12, biotin, copper and iron contribute to normal energy release, plus vitamin D which contributes to normal function of the immune system.
Menopace does not contain any drugs or hormones
Vaginal dryness (vaginal atrophy) is a very common condition that can affect women of any age, and is also a natural part of the ageing process including menopause amongst many other causes. Replens MD Vaginal Moisturiser provides safe and immediate relief from the discomfort of vaginal dryness and vaginal atrophy.
Unlike most other lotions or personal lubricants, Replens MD provides soothing, clinically proven relief to naturally restore vaginal moisture for days.
Its 2-in-1 effective formula treats vaginal dryness in 3 steps by:
- replenishing vaginal moisture
- rejuvenating the existing dry cells
- supplementing the body's natural lubrication.
This kit is a great all-rounder to relieve the symptoms of menopause, and help maintain vaginal health, and reduce the risk of dryness and atrophy.
The range of menopausal symptoms experienced can vary at different stages, and from person to person, so if you are experiencing other symptoms, then we have other kits that may be better matches too.
Healthy Habits for Menopause
Exercise
- Walking, swimming, or strength training 30+ minutes most days.
- Supports weight, bones, mood, and energy.
Sleep Hygiene
- Maintain a regular bedtime, keep your bedroom cool, and avoid caffeine and large meals before bed.
- Talk to your doctor if sleep problems persist.
Avoid Triggers
- Caffeine, spicy foods, or alcohol may worsen symptoms.
- Wear light clothing and stay cool during hot flashes.
Self-Care Tips
- Regular check-ups with your GP.
- Relaxation activities like meditation, journaling, or spending time outdoors.
- Talk to friends, family, or support groups to reduce feelings of isolation.
Natural remedies, lifestyle changes, and self-care can make menopause more manageable. Always speak with a healthcare professional before starting new supplements or remedies to ensure they are safe.
When to See a Doctor
You should seek medical help if:
- Symptoms that affect daily life or cause distress.
- Severe mood changes or anxiety. NHS mental health support is available.
- Concerns about bone health or a family history of osteoporosis may lead to a recommendation for a bone density scan.
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