Health Info > Womens Health and Pregnancy Published on : October 5, 2024

8 natural menopause treatments that really work

Name: Hola Health
Address: Australia
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Medically Reviewed by Dr Nelson Lau, MBBS FRACGP, GP & Digital Health Specialist

Menopause can feel like a turbulent ride as you enter a new phase in life, usually beginning between the ages of 45 and 55. It’s a time characterised by the end of menstrual cycles and fluctuating hormonal levels, which can trigger a cocktail of symptoms such as hot flashes, night sweats, mood swings, and vaginal dryness. While hormone replacement therapy is commonly prescribed and highly effective for many women, others seek natural alternatives to facilitate a smoother transition. It’s important to consult a healthcare provider to determine the best treatment plan for your needs. Let’s look into some of these natural menopause remedies that are effective and empowering.

Managing hot flushes and night sweats

Managing hot flushes and night sweats, common symptoms of menopause, can be approached through lifestyle changes, natural remedies, and, in some cases, medical treatments. Here are some strategies:

Lifestyle adjustments:

Keeping cool is one of the most important strategies to manage hot flushes and night sweats. Dressing in layers allows for quick adjustments in body temperature, and using fans or air conditioning can help create a more comfortable environment. At night, keeping your bedroom cool is essential to avoid overheating. Lightweight, breathable fabrics like cotton can help manage both day and night symptoms. Dietary adjustments are also important—limiting caffeine, alcohol, and spicy foods can cause or aggravate hot flushes. Furthermore, frequent physical activity, particularly mild activities like yoga or walking, can boost general well-being and help regulate body temperature.

Natural remedies:

Certain natural remedies can help relieve menopausal symptoms. Foods high in phytoestrogens, such as tofu, soy milk, and flaxseeds, contain estrogen-like substances that may help regulate hormones and minimise hot flashes. Black cohosh is another popular herbal medicine; however, its efficacy varies from person to person, and it is important to consult with your healthcare provider before starting these supplements, as they can have side effects or interact with other medications. Evening primrose oil is commonly used to treat night sweats, and some women find it useful. Flaxseeds, particularly ground flaxseed, can also assist in controlling hormone levels, however, the effects may be gradual.

Also read: Common vitamin deficiencies in women aged 40-50 and what to do about it?

Stress reduction:

Stress may frequently aggravate hot flushes and night sweats, hence employing stress reduction techniques is critical. Deep breathing, meditation, and yoga are all useful relaxation practices that can help calm the mind and body, reducing the frequency and intensity of hot flushes. More structured approaches, such as cognitive behavioural therapy (CBT) or mindfulness-based stress reduction (MBSR), have been shown to effectively manage stress and reduce the intensity of menopause-related symptoms. Setting up a calming evening routine can help you sleep better, which is especially crucial if night sweats are interfering with your sleep. Reading, practicing mindfulness, or listening to relaxing music can all help your body prepare for a good night's sleep.

Hydration and diet:

Staying hydrated is another key aspect of managing hot flushes and night sweats. Drinking enough water throughout the day can help regulate body temperature and replenish fluids lost during sweating episodes. A well-balanced diet rich in fruits, vegetables, whole grains, and lean meats can supply the body with necessary nutrients, perhaps stabilising hormone levels and improving general health. Avoiding processed meals, sugary snacks, and excessive quantities of coffee or alcohol can also help reduce triggers. Magnesium-rich foods, such as leafy greens, nuts, seeds, and legumes, may help to regulate hormones and minimise the frequency of hot flushes.

Acupuncture and alternative therapies:

Alternative treatments like acupuncture may help some women relieve hot flushes and night sweats. This ancient Chinese medical procedure involves inserting small needles into certain places on the body to assist regulate energy flow. While scientific data is contradictory and the evidence is not consistent, some studies indicate that acupuncture can lower the frequency and severity of hot flushes in certain women. Other alternative therapies, such as hypnosis or biofeedback, may be beneficial in increasing relaxation and lowering stress, both of which can contribute to the intensity of symptoms. Exploring these alternatives with the aid of a licensed practitioner can help you manage menopause-related symptoms.

8 natural ways to reduce the symptoms of menopause

Here are 8 natural ways to reduce the symptoms of menopause:

Eat a balanced diet:

A diet high in fruits, vegetables, whole grains, lean meats, and healthy fats helps control hormones. Foods strong in phytoestrogens, such as soy products, flaxseeds, and legumes, may mimic oestrogen and help with symptoms like hot flushes and mood changes. In addition, make sure you get enough calcium, vitamin D, and magnesium to support bone health and prevent osteoporosis.

Stay hydrated:

Drinking enough water throughout the day reduces the likelihood of bloating, dryness, and the intensity of hot flashes. Hydration can also help to alleviate the increased thirst that commonly occurs after menopause.

Exercise regularly:

Regular physical exercise, such as walking, swimming, or yoga, aids weight management, improves mood, and lowers the frequency of hot flushes. Exercise also promotes bone health, which is important as women are more susceptible to osteoporosis after menopause.

Try herbal supplements:

Black cohosh, red clover, and evening primrose oil are popular natural treatments for menopausal symptoms. Black cohosh is recognised for its ability to reduce hot flushes, whereas red clover includes phytoestrogens that may help regulate hormones. However, their effectiveness can vary, and some may cause side effects or interact with medications. It’s essential to consult with your healthcare provider before starting any new supplements.

Get plenty of sleep:

Prioritising sleep hygiene is critical for dealing with night sweats and mood swings. Maintain a consistent sleep schedule, establish a tranquil pre-bedtime ritual, and keep the bedroom chilly to increase sleep quality.

Maintain a healthy weight:

Hormonal changes during menopause might cause weight gain. Weight management with a balanced diet and regular exercise may help alleviate hot flushes and other symptoms, as excess weight is associated with more intense hot flushes.

Stay socially engaged:

Emotional well-being is crucial throughout menopause. Staying in touch with friends and family, as well as attending support groups, can help you feel supported and boost your mood.

Use natural cooling techniques:

To decrease the frequency and intensity of hot flushes, employ natural cooling strategies such as layering clothing, sleeping with lighter bedding, or carrying a small fan. Taking chilly showers and drinking cold drinks might also offer quick comfort.

Let Hola Health help

Whether you're dealing with menopause symptoms, general health concerns, or require ongoing support, Hola Health offers:

Telehealth consultation: Speak with qualified healthcare specialists from the comfort of your home. Whether it's a routine health checkup or a specific problem, our telehealth consultations are convenient and offer professional guidance without the need to visit a clinic.
Pharmacy delivery: Hola Health's medication delivery service eliminates the need to wait in line. Get medications delivered straight to your home, so you never run out of necessary treatments or prescriptions.
Online scripts: Refilling a prescription or getting a new one? Hola Health enables you to simply obtain your medicines online, saving time and making healthcare more accessible. Simply contact one of our doctors, and they will send your prescription immediately to you upon approval.
Medical certificates online: Whether you need a medical certificate for work or school, Hola Health offers a simple online service that allows you to receive one quickly and effectively, without leaving your house.
After-hours doctors: Healthcare requirements may not always coincide with conventional office hours. Hola Health's after-hours consultation services allow you to receive proficient medical advice when you need it most, even outside of usual business hours.

Navigating menopause can feel like a quest and natural remedies provide a wealth of options to help you handle it with poise. Menopause is a significant life transition, and natural remedies can play a role in managing its symptoms. However, it’s essential to combine these strategies with professional medical advice to ensure your approach is safe and effective. By consulting healthcare professionals and exploring natural remedies, you can create a personalised plan to navigate menopause with confidence.

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Reference

Australasian Menopause Society - reference link
Jean Hailes - reference link