9 Natural Menopause Treatments to Ease Symptoms

1. Herbal Supplements

There are many herbal remedies that can help ease menopause symptoms. Herbs like Black Cohosh and Red Clover are particularly favoured for their proven benefits.

Black Cohosh is a herb native to North America, used for centuries in traditional medicine to alleviate hot flashes and improve mood stability. The active compounds in Black Cohosh mimic oestrogen, helping to naturally balance hormone levels during menopause.

Red Clover is rich in isoflavones, a type of phytoestrogen that acts similar to oestrogen in the body, making it effective in reducing the frequency and intensity of hot flushes. Beyond its cooling effects, Red Clover also supports bone health.

2. Regular Physical Activity

Weight gain during menopause is very common. Exercises like yoga and swimming that are gentle on the body can help to maintain a healthy weight, help with hot flashes, and enhance emotional well-being, by helping to manage mood swings and irritability.

3. Balanced Diet

A balanced diet can help with managing menopause symptoms by stabilising hormonal fluctuations and enhancing overall health. Ensure you are getting an adequate amount of Phytoestrogens and Calcium.

• Phytoestrogens, found in flaxseeds, soybeans, tofu, tempeh, and legumes, are beneficial as they mimic oestrogen’s effects, helping to naturally balance hormones and alleviate symptoms like hot flashes and night sweats.
• Calcium helps to reduce the risk of osteoporosis from declining oestrogen levels. Foods rich in calcium, such as dairy, leafy greens, and almonds, support bone health, especially when paired with vitamin D.

It’s also important to limit foods that can aggravate menopausal symptoms, like caffeine and spicy foods, which may intensify hot flashes. High-sugar and high-fat foods should also be moderated as they can contribute to menopausal weight gain and mood swings.

4. Acupuncture

Incorporating acupuncture into your menopause management can offer a natural and effective way to ease symptoms and facilitate a smoother transition. It offers women going through menopause several benefits:

• Hormonal Balance: Acupuncture may help regulate hormone release, such as oestrogen and cortisol, stabilising the body’s endocrine system. This can ease common menopausal symptoms like hot flashes and night sweats.
• Stress Reduction: With menopause often heightening stress and anxiety due to hormonal changes, acupuncture can trigger endorphins—natural painkillers and mood enhancers—promoting calm and well-being.
• Pain Relief: Acupuncture is effective in alleviating menopausal symptoms such as joint pain, muscle stiffness, and headaches.

5. Stress Management Techniques

During menopause, it’s common to experience increased stress. Practising stress management techniques can help to alleviate stress and improve overall well-being.

Regularly practising stress management techniques such as:

• Mediation
• Deep breathing techniques
• Progressive muscle relaxation

can enhance your emotional resilience and physical health, markedly improving your menopausal experience.

6. Vitamin and Mineral Supplements

During menopause, adjusting your intake of specific vitamins and minerals can help to manage symptoms and maintain health. Key supplements include:

• Vitamin D: Essential for bone health and immune function, and may help regulate mood swings associated with menopause. As Vitamin D production declines with age and reduced sun exposure, supplementation might be necessary.
• Magnesium: Supports over 300 biochemical reactions, including nerve and muscle function. It enhances sleep quality, bone health, and stress management.
• B Vitamins (B6 and B12): Important for energy production and nerve function, these vitamins also boost mood and help reduce depression symptoms during menopause.
• Omega-3 Fatty Acids: Beneficial for their anti-inflammatory effects, cardiovascular health, and mood regulation.

7. Essential Oils

Essential oils that provide a delightful and effective way to ease the journey through menopause, offering comfort and tranquillity include:

• Clary Sage: Balances hormones, reducing hot flashes and stabilising emotions. Effective when diffused or used topically with a carrier oil.

• Peppermint: Provides cooling relief for hot flashes and alleviates headaches and fatigue. Apply a diluted solution to the temples or neck for quick effects.
• Lavender: Known for its relaxing qualities, it promotes better sleep and reduces stress. Useful in baths, as a diffuser, or applied topically for nighttime relaxation.
• Geranium: Helps balance hormones and reduces symptoms like dry skin and irritability, while enhancing skin elasticity. Mix with a carrier oil for topical use.

8. Mind-Body Therapies

Mind-body therapies like tai chi and qi gong offer mental and physical health benefits during menopause. These practices incorporate slow movements, deep breathing, and mental focus for holistic symptom management.

• Tai Chi: Described as meditation in motion, tai chi alleviates stress and anxiety, enhances flexibility, balance, and strength, and improves bone density—important for preventing osteoporosis during menopause.
• Qi Gong: Similar to tai chi, qi gong uses rhythmic movements and controlled breathing to manage menopause symptoms such as hot flashes and night sweats, while its meditative aspects boost emotional resilience.

9. Spa Treatments

Spa treatments can be incredibly beneficial for women experiencing menopause. Across many day spas, treatments are designed specifically to address menopause (and perimenopause) symptoms.

Menopause-specific services, like hydrating facials and therapeutic body rituals, address common menopause symptoms such as skin dryness and hormonal imbalances. By incorporating elements like deep hydration for the skin and soothing massages to alleviate stress and discomfort, spa treatments promote overall well-being during this transformative time.