7 Natural Menopause Treatments/ remedies That Really Work

Top 7 Natural Menopause Treatments That Really Work

Written and Reviewed by Dr. Uzma Qureshi
Published on: 07/06/2024
7 natural menopause treatments that really work

Waking up in the middle of a good night’s sleep, drenched in sweat with a racing heart and foggy mind—this is what menopause does to you sometimes. There are 34 symptoms of menopause, and you may feel any or most of them during your transition. These symptoms can be the reason you start missing out on your events and activities. How would you feel knowing that 7 natural menopause treatments really work and help you ditch these pesky symptoms? Relieved—right?

If that is all you are feeling, know that you are not alone. 63% of women going through menopause report that these symptoms hurt their work. The good thing is that in this blog, you will find why all these symptoms occur and natural remedies for menopause symptoms that work for you. Let’s learn together. 

What Happens During Menopause?

Menopause marks the end of your reproductive years, and it occurs around the age of 45. The average age of reaching menopause in the UK is 51, according to the NHS. Your ovaries gradually produce less oestrogen and progesterone (sex hormones), leading to the cessation of the menstrual cycle and the end of the reproductive years. 

Exploring the natural menopause treatments that work is essential because, during this hormonal transition, you may go through various physical and mental symptoms. Symptoms occur as a result of a decrease in oestrogen. They include hot flashes, night sweats, mood changes, sleep disturbances, vaginal dryness, joint pain and hair loss. Juggling all these symptoms and social or personal life at the same time becomes difficult, and the feeling of missing out on things may even drain you more. 

Understanding these changes, seeking appropriate support and trying natural menopause treatments will help you reduce these symptoms and have a smoother transition. 

Here are the Top 7 Natural Menopause Remedies or Treatments that Really Work:

  1. St. John’s Wort—A mood booster
  2. Black Cohosh—Keep hot flashes controlled
  3. Sage—Member of the mint family
  4. Exercise—Stay strong and calm
  5. Diet—Key to managing menopause symptoms
  6. Stress Management
  7. Clothing—Light and in layers

Are you tired of battling with the unpleasant menopause symptoms? Wait no more—say goodbye to the frustration and hello to the natural medicine for menopause that works and helps you feel better. Discover these Natural remedies for menopause symptoms and reclaim your vitality and well-being during this transformative time. 

1. St. John’s Wort—A mood booster

St. John’s Wort tea : henbal Menopause treatment

St. John’s Wort, also known as Hypericum perforatum, is a special herb that has been used for a very long time to help with different health problems.

Scientists have found that it can help with depression and may reduce the severity of hot flashes during menopause. This means this herb is considered among the best natural remedies for hot flashes reducer. 

According to the National Library of Medicine, St. John’s Wort is considered a dietary supplement, not a medicine. It not only helps reduce anxiety and menopausal symptoms but also treats problems with behaviour and skin (like psoriasis). You may take St. John’s Wort alone or with black cohosh or other herbs to help you with menopause symptoms like hot flashes. 

2. Black Cohosh—Keep hot flashes controlled

Black cohosh

Black cohosh (Cimicifuga racemosa) is another plant that is used for menopausal symptoms. Early German studies suggest that it helps with physical and psychological symptoms of menopause like vaginal dryness, hot flashes, night sweats and anxiety. It may be one of the best Natural remedies for menopause to feel better when you go through these pesky symptoms. 

According to a 2022 review of studies on black cohosh, even though it’s been used for a long time and said to be helpful, there is no surety on how this herb works. Scientists are still researching to understand the mechanisms of action and safety.  

3. Sage—Member of mint family

Fresh Sage: natural menopause treatments

Sage is another alternative medicine for menopause. It belongs to the mint family and has medicinal properties. Also known as Salvia officinalis, this herb contains compounds that are antioxidant in nature. People have long used it to alleviate menopause symptoms such as sweating and hot flashes. Some studies suggest that it also helps reduce the severity of such heating-up episodes. 

One tablet of fresh sage leaves, according to a 2011 Swiss study, can help relieve headaches and lessen the frequency of hot flashes. You can find this herb as a tea, oral supplement or essential. It’s crucial to take the medication exactly as your nutritionist or the supplier has instructed. 

4. Exercise Daily

Exercise for Menopause

A recent review of studies from 2020–2022 has shed light on how exercise can help with hot flashes. Various studies have shown that both aerobic and weight training when performed regularly, can reduce the frequency of hot flashes. Even just one session of moderate-intensity workouts is helpful. 

Engaging in regular exercise can be incredibly helpful if you’re dealing with depression during menopause. It will not only maintain your physical health by promoting your strength, but it will also have a calming effect on your mind. Not only this, exercising can reduce menopause joint pain and fatigue. You may try working out and feel more energised and productive afterwards. However, you mustn’t overexert yourself during exercise, as this could trigger hot flashes. 

Try going out for a walk or swimming to stay physically active. 

5. Diet—Best Menopause Treatment at Home

Diet to Manage Menopause Symptoms

Your body heavily depends on the quality and quantity of food you are eating. So never underestimate the power of a healthy diet. Diet is one of the 7 natural menopause treatments that work for you. 

The diet you are eating plays a crucial role in balancing your hormones and managing your menopause symptoms. To address sudden hot flashes, you must avoid high-fat foods because they are more likely to increase swelling and disturb your metabolism, impacting your body’s ability to regulate temperature. Such foods increase cortisol (the stress hormone) in you and further trigger your symptoms. 

Always choose foods that contain low or healthy fats to cool things down. Adopt a diet that is rich in plants, fruits, and proteins like beans, lentils, eggs, and fish. It all has shown promising results in reducing the intensity and severity of hot flashes and night sweats during menopause. 

6. Stress Management

Stress management is really important for dealing with unpleasant symptoms during your transition period. Stress keeps your cortisol levels high and makes things like hot flashes, mood swings and night sweats even worse. So, you must find ways to manage stress. You may try things like meditation, deep breathing, yoga, hypnosis, or maybe staying physically active is enough to manage stress. 

A study conducted in 2017 involved postmenopausal women, exploring the impact of hypnosis combined with medication and hypnosis alone. The findings revealed that hypnosis alone was just as effective as medication in reducing the frequency of hot flashes. Try incorporating hypnosis into your daily routine. Moreover, talking to your friends, family or therapist can also help you let things out and feel relieved.

7. Clothing—Light and in layers

What are the 7 natural menopause treatments that work? Wearing light, breathable clothes in layers is the easiest of all the tips. Some materials can trap heat and make you feel even warmer; they can trigger a hot flash. Opting for breathable fabrics like cotton and linen can help regulate your body temperature and reduce the frequency of hot flashes. 

Prefer loose-fitting and lightweight clothing made of cotton or linen, which can provide added comfort without trapping any heat. Additionally, dressing in layers allows you to easily remove clothing when you feel a hot flash coming on, helping you stay cool and comfortable throughout the day. Avoid wearing wool or knitted fabrics. 

Now you Know The 7 Natural Menopause Treatments That Really Work!

In conclusion, going through menopause might feel hard, but these natural menopause treatments really work. They make it easier without relying on medicines. Natural medicine for menopause, such as herbs, and small changes in your daily routine can help you feel better. For instance, herbs such as St. John’s Wort and Black Cohosh have been found to ease symptoms like hot flashes and mood swings. Additionally, engaging in regular exercise and finding ways to relax, like deep breathing or meditation, can have a positive impact on your overall well-being during this time. By giving these natural approaches a try, you can discover effective ways to manage menopause symptoms and feel more comfortable and content as you navigate this stage of life. If needed you can opt for menopause treatment – HRT. Also, share this handy guide on alternatives to hormone replacement therapy with your friends who are dealing with rough transitions.

FAQs About Natural Remedies For Menopause:

What are the natural remedies for menopause symptoms?

A diet that is rich in fruits, vegetables, lean proteins (beans and lentils), and healthy fats (avocado and olive oil) is the best way to manage menopause symptoms. 

What are Alternative remedies for menopause?

Following are the alternatives to hormone replacement therapy that may work for you:
1. St. John’s Worts
2. Black cohosh
3. Sage
4. Exercise
5. Healthy Diet
6. Stress management
7. Breathable fabrics. 

What vitamins are best to take during menopause?

The best vitamins to take during menopause are: 
1. Vitamine E
2. Vitamin B complex
3. Vitamin D

Further Readings:

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