How to manage menopause naturally

10 Ways to Manage Your Menopause Symptoms Naturally

There are many ways to treat and manage your menopause symptoms, from pharmaceutical to alternative. But what path should you take?

The right treatment pathway through the stages of menopause is the one that suits your body best, given we are all so different in body makeup, hormone levels, genetics and lifestyle factors. By working alongside a trusted women’s health practitioner, you can find the right treatment plan for you. 

But, let’s not forget the power of nature and natural remedies in helping you live well. The best part? You can implement many of them immediately and easily.

Let’s look at ten natural ways to support your menopause journey.

Our top ten natural remedies for menopause relief

1. Avoid trigger foods

    If you’re suffering from hot flushes, you might want to understand your trigger foods better. For many women it's spicy foods, but can also be high-carb, high-sugar or high-fat-containing convenient choices. If you’re unsure, we recommend keeping a food diary to discover what to avoid.

    Swap processed foods for a colourful array of nutrient-rich, anti-inflammatory whole foods. Incorporate cherries, berries, tomatoes, olive oil, green leafy vegetables, tofu, oily fish, and nuts like almonds and walnuts into your diet. These foods can combat inflammation and contribute to a fuller, more energised feeling throughout the day, helping you fight brain fog, fatigue and weight fluctuations.

    2. Eat more protein-rich foods

      With changes in estrogen during menopause and the natural aging process, we can also struggle to keep our weight in check because how we process and store fat changes.

      The onset of perimenopause can cause us to crave more proteins in our diet, leading us to make quick and convenient choices that may not be the best for our bodies. By nourishing ourselves with lean, protein-rich foods like chicken, tofu, eggs and nuts, we can keep the cravings at bay and maintain lean muscle mass, which begins to decline as we age.

      3. Eat more phytoestrogens 

        Phytoestrogens, natural plant compounds, can mimic estrogen's effects, potentially aiding hormone balance and reducing hot flushes. The prevalence of phytoestrogens in Asian diets, like those in Japan, may explain lower incidences of this menopause symptom. Foods like:

        • Soybeans, 
        • Tofu,
        • Tempeh
        • Flaxseeds are rich sources, though phytoestrogen levels can vary depending on processing methods. 

        4. Prioritising rest

          While quality sleep may be challenging during this transition, we recommend practicing good sleep hygiene to calm the mind and encourage sleep for clarity and concentration the next day. Try to limit screen time, choose breathable sleepwear, keep bedrooms dark and cool, and create quiet spaces to rest, breathe, and relax when needed.

          5. Moderating alcohol and tobacco

            Excess alcohol can trigger many menopause symptoms. Consider limiting alcoholic beverages and reserving them for special occasions. By doing this, you’ll help reduce the frequency and severity of hot flushes and night sweats that cause sleep disturbances and discomfort, as well as keeping inflammatory symptoms more under control. And as the saying goes, drink more water!

            Also, now is a great time to seek assistance in quitting smoking, as it is also known to exacerbate menopause symptoms, like mood swings, anxiety, hot flushes and skin issues.

            6. Cut down on coffee

              While your daily coffee can provide a wealth of health benefits, like inflammation-fighting antioxidants, improved mood and concentration and protection from Parkinson's and heart disease, it’s a good idea to keep your daily consumption to a minimum.

              Having too many lattes a day can lead to anxiety, trouble sleeping, and for some women, be a trigger for hot flushes. 

              7. Embracing movement

                Participate in low-impact activities you enjoy, taking care to ease in gently and pace yourself. Swimming, yoga, Pilates, cycling and walking are all ideal choices; if you do it with friends, even better! Through raising your endorphins, regular movement contributes to improved well-being, lowering the risk of anxiety, depression and stress and reducing the severity of menopause symptoms such as weight gain, joint pain and low concentration.

                8. Stress management

                  Many of us will experience anxiety, stress and low mood as we reach menopause. That’s why caring for our mental well-being, as well as our physical health, is crucial during this stage. Explore self-care techniques, including meditation, journaling, massage, breathwork, or a lunch-break spa pedicure! Looking after your stress levels will positively impact your overall outlook on life and help alleviate these challenging menopause symptoms.

                  9. The power of herbal ingredients

                    There are many herbal remedies that can assist in alleviating menopause symptoms. You might like to consider these in consultation with a health professional:

                    Exploring a natural herbal menopause supplement could be another helpful step towards living symptom-free during this transition. By incorporating these supplements into your routine, you may find gentle and holistic relief from common menopausal symptoms like mood swings, brain fog, hot flushes, and sleep disturbances. Many natural products are available, including our evidence-based range, (which are safe to take along with prescribed menopause medications), but as we and our symptoms are different, we recommend you take the time to explore the supplements that give you the right support.

                    10. Setting your limits

                      Planning and structuring your day will prevent ‘pushing through’ and causing potential symptom flare-ups, stress and overwhelming feelings. Take the time to understand what your body can physically handle, and don't be afraid to say no to activities and responsibilities that may cause mental overload. 



                      Discover our range of natural, evidance-based, targated supplementsdeveloped to  support your body and your needs before, during and after this transitionary life stage.


                      This article has been reviewed by our expert advisory team


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