7 natural menopause treatments that really work

Menopause can be challenging, but natural treatments can help. Here are 7 natural menopause treatments that really work to manage symptoms like hot flashes, night sweats and low moods. Discover how these remedies can offer effective relief.

Key Takeaways

• Menopause symptoms, such as hot flashes, night sweats, and mood swings, can begin years before menstruation stops, emphasising the importance of early recognition and management.
• Natural remedies like Ashwagandha KSM 66 and Evening Primrose Oil can effectively alleviate symptoms during menopause, providing a gentler alternative to hormone replacement therapy.
• Incorporating dietary changes such as getting enough fibre and protein, regular exercise, and stress management techniques can significantly improve overall well-being and ease the transition during menopause.

Understanding Menopause Symptoms

Menopause ( average age is 52) marks the end of menstruation, but the journey begins much earlier. The onset of menopause symptoms can start months or even years before menstruation stops, a phase known as perimenopause.

Symptoms can vary greatly in duration and intensity, often persisting long after menstruation has ceased. During this time, the ovaries gradually produce less oestrogen, leading to a host of physical and psychological changes.Common symptoms include

• Hot flashes, characterised by sudden feelings of heat in the upper body, which can trigger dizziness and hot flushes
• Night sweats, which can disrupt sleep, contributing to daytime fatigue and irritability
• Vaginal dryness, which can cause discomfort during intercourse
• Mood swings, which can range from low mood to anxiety

These symptoms can also affect sexual desire and overall well-being. Sex can become painful due to low hormone levels affecting natural lubricant production and which can make skin drier.

Beyond these, the decline in hormones can lead to changes in body shape, weight gain, and skin dryness due to a significant loss of collagen in the initial years of menopause. Recognising and addressing the symptoms early can significantly improve quality of life during this transition.

Exploring natural remedies is an accessible alternative to prescription medication and can help to treat menopause symptoms making the transition a little easier.

Herbal Remedies for Menopause

Herbal remedies have been used for centuries to alleviate menopause symptoms and improve overall well-being. Natural menopause treatments like Evening Primrose Oil, Ashwagandha KSM66, and black cohosh offer a gentler alternative to hormone replacement therapy. The main goal of these treatments is to relieve menopausal symptoms and enhance the quality of life for women during this stage.

Consulting with a healthcare provider ensures these complementary and alternative medicine treatments are safe and effective for you.

Ashwagandha KSM 66 for Hot Flashes

Ashwagandha KSM66 has clinical trials behind it is renowned for its efficacy in treating menopausal symptoms, particularly hot flashes and elevated cortisol levels.

Research suggests that this herbal remedy can help manage poor sleep, stress, anxiety, low mood, and brain fog associated with menopause. Ashwagandha reduces the frequency and severity of hot flashes by balancing cortisol levels and supporting adrenal function.

Ashwagandha KSM66 also boosts energy levels and improves mental clarity, making it a valuable addition to any menopause management plan.

Evening Primrose Oil for Mood Changes

Evening Primrose Oil is another popular natural remedy known for its ability to manage mood changes during menopause. This oil is rich in gamma-linolenic acid (GLA), which helps in balancing hormones and reducing the intensity of mood swings.

Nutritional Supplements

Nutritional supplements play a crucial role in supporting hormonal balance and alleviating menopause symptoms. Essential vitamins and minerals such as Vitamin E, Vitamin K, Vitamin B complex, and Vitamin D can help manage various symptoms, including fatigue, brain fog and hot flashes.

Consult your healthcare team before starting any supplements to ensure they do not interfere with existing medications or health conditions. Certain supplements can make a significant difference during menopause.

Vitamin D, Magnesium and Calcium for Bone Health

Vitamin D, Magnesium, and Calcium are essential for maintaining bone health during menopause. Vitamin D aids in calcium absorption, which is vital for maintaining bone density and preventing osteoporosis. Magnesium helps convert Vitamin D into its active form, further supporting calcium absorption.

A nutritious and balanced healthy diet rich in leafy greens, tofu, and dried fruits can provide these essential nutrients. Adequate intake of these supplements helps maintain strong bones and reduces the risk of fractures. Exercising regularly and putting stress on bones is also key to building strength.

Omega-3 Fatty Acids for Heart Health

Oestrogen helps to protect your heart by keeping cholesterol levels optimal, blood vessels free from fatty plaque and vessels flexible so they can maximise oxygen through blood flow. When menopause affects oestrogen levels, heart protection also falls.

Omega-3 fatty acids are known for their blood pressure and heart health benefits. These fatty acids can help lower high triglyceride levels and reduce inflammation, thereby supporting overall heart function.

Omega-3-rich foods like oily fish, flaxseeds, and walnuts enhance heart health and lower the risk of heart disease post-menopause.

Magnesium for Sleep and Mood

Magnesium is incredibly beneficial for managing sleep disturbances and mood fluctuations during menopause. This mineral helps improve sleep quality and stabilise mood swings, making it easier to cope with the emotional and physical challenges of menopause.

Magnesium-rich foods like leafy greens, nuts, and seeds can offer these benefits. Supplements and menopause support products feature these vitamins and minerals in their formulas.

Phytoestrogens in Diet

Phytoestrogens are plant compounds that can mimic the effects of oestrogen in the body, providing relief from menopausal symptoms. Found in over 300 plant species, these compounds can be a valuable addition to a menopause management plan. Consistent intake of phytoestrogens through foods like whole grains, fruits, and vegetables can help manage symptoms effectively.

Herbal remedies such as evening primrose oil and red clover also contain phytoestrogens, which can help alleviate symptoms like hot flashes and mood swings. These may not be suitable for women who have experienced cancer or have a higher risk of cancer. Incorporating these phytoestrogen-rich foods and supplements into your diet can provide a natural way to balance hormones and ease menopausal discomfort but it's important to speak to a healthcare professional.

Dietary Fibre

Dietary fibre is crucial for hormone regulation and overall health during menopause. It aids in the metabolism and elimination of excess oestrogen, which can be particularly beneficial during perimenopause. Additionally, fibre can help lower the risk of heart disease and manage weight by promoting feelings of fullness and regulating appetite.

In a clinical study by London Kings College 2024, plant fibre supplements inulin and FOS were found to positively impact brain function. After 12 weeks participants showed improved results on a Paired Associates Learning test which is an early marker for Alzheimer’s disease, together with tests of reaction time and processing speed.

' We use clinically proven FOS fibre in Eve Biology meal replacement shakes to increase gut health. Studies have shown women post menopause have a less diverse gut microbiome due to lower levels of oestrogen.' says Angela Patton, Founder Eve Biology.

Fibre-rich foods like fruits, vegetables, and whole grains also support bowel health. Specific fibre-rich foods like flaxseeds and lentils provide additional benefits.

Flaxseeds

Flaxseeds are an excellent source of lignans, a type of phytoestrogen that can help balance hormones during menopause. These tiny seeds can effectively alleviate menopause-related symptoms by supporting hormone balance and providing dietary fibre and healthy fats.

Lentils

Lentils are another fantastic source of dietary fibre and phytoestrogens. They support hormone regulation and overall health, making them a valuable dietary inclusion during menopause. Eating lentils regularly can help stabilise blood sugar levels and promote fullness, aiding in weight management and overall well-being.

Exercise and Physical Activity

Engaging in regular physical activity is one of the most effective ways to manage menopause symptoms. Exercise can reduce hot flashes, depression, joint pain, and fatigue, making it an essential component of menopause management. Regular exercise also provides a calming effect, helping to alleviate irritability and mood swings.

A mix of aerobic exercises, strength training, and relaxation techniques can significantly improve heart health and well-being during menopause. These types of exercises offer varied benefits.

Aerobic Exercises

Aerobic exercises, such as walking, swimming, and cycling, are highly beneficial for managing menopausal symptoms. These activities can help alleviate mood swings, reduce weight gain, and improve cardiovascular health. Regular aerobic exercise can also boost energy levels and enhance emotional well-being, making it easier to cope with the challenges of menopause.

Regular aerobic exercise offers numerous benefits and helps manage symptoms more effectively. Staying active, whether through a brisk walk or a swim, is key to a healthier menopause transition.

Strength Training

Strength training is crucial for preserving muscle mass and improving bone density during menopause. Activities like weight lifting and resistance exercises can counteract muscle loss and prevent osteoporosis, ensuring stronger bones and better overall health. Strength training significantly enhances physical strength and stability.

Yoga and Relaxation Techniques

Yoga and relaxation techniques offer numerous benefits for managing menopause symptoms. Practices like yoga and meditation can reduce stress, alleviate hot flashes, and improve sleep quality. Deep breathing exercises, a core component of yoga, are particularly effective in managing hot flashes and promoting relaxation.

Yoga and relaxation techniques can leave you feeling happier, more focused, and less irritable. These practices can significantly enhance emotional and physical well-being during menopause.

Stress Management Techniques

Stress management is crucial during menopause, as excess cortisol can exacerbate symptoms like hot flashes, mood swings, and night sweats. Meditation, deep breathing exercises, yoga, and social support are effective for managing stress. These techniques not only reduce stress but also improve overall emotional well-being.

Incorporating regular physical activity and relaxation techniques can significantly reduce anxiety and enhance mood during menopause. Specific stress management techniques can make a real difference.

Meditation

Meditation is a powerful tool for reducing anxiety and improving emotional well-being during menopause. Regular meditation practice can lead to reduced feelings of anxiety and stress, helping women navigate the emotional challenges of menopause more smoothly.

Mindfulness meditation positively influences irritability and anxiety, making it a valuable addition to stress management.

Deep Breathing Exercises

Deep breathing exercises are a simple yet effective way to manage stress and alleviate menopause symptoms. These exercises help activate the parasympathetic nervous system, promoting relaxation and reducing the severity of hot flashes. Structured breathing can offer substantial relief and improve overall well-being.

Social Support

Having a strong social support network is essential for managing the emotional and psychological symptoms of menopause. Engaging with friends, family, or a therapist can significantly enhance emotional well-being and provide a sense of belonging. Discussing your experiences can relieve stress and provide support during this transition.

Natural Lubricants for Vaginal Dryness

Vaginal dryness is a common concern during menopause that can significantly impact sexual health. Natural lubricants offer a safe and effective way to alleviate this discomfort.

Over-the-counter vaginal moisturisers or lubricants can be beneficial alternatives for managing vaginal dryness.

Natural lubricants like coconut oil, sea buckthorn oil, and olive oil can provide relief and improve vaginal health.

Coconut Oil

Coconut oil is a popular natural lubricant due to its skin-friendly properties and ability to provide moisture and reduce irritation in vaginal tissues. Its antibacterial and antifungal properties make it a safe choice for vaginal lubrication, promoting better sexual health.

Sea Buckthorn Oil

Sea buckthorn oil is another effective natural lubricant known for its ability to improve moisture levels and comfort in vaginal tissues. This oil enhances vaginal tissue integrity, providing relief from dryness and discomfort during menopause.

Olive Oil

Olive oil serves as a natural moisturizer that can soothe and nourish vaginal tissues. Using olive oil as a lubricant can keep vaginal tissues soft and supple, aiding in sexual comfort and reducing irritation.

Summary

Navigating menopause can be challenging, but incorporating natural treatments can make a significant difference. From herbal remedies like Ashwagandha KSM66 and Evening Primrose Oil to nutritional supplements and phytoestrogens, there are numerous ways to alleviate menopause symptoms naturally.

Regular exercise, stress management techniques, and natural lubricants can further enhance well-being and make the transition smoother.

By embracing these natural menopause treatments, you can improve your quality of life and navigate this life stage with more comfort and confidence. Remember, every woman’s experience with menopause is unique, so it’s essential to find the treatments that work best for you. Here’s to a healthier, happier menopause journey!

Frequently Asked Questions

What are the most common menopause symptoms?

The most common menopause symptoms are hot flashes, night sweats, mood swings, vaginal dryness, and a decrease in libido. It's important to recognise these changes and talk to your doctor if they affect your quality of life.

How can Ashwagandha KSM66 help with menopause?

Ashwagandha KSM66 can be a great ally during menopause, helping to alleviate hot flashes, improve sleep, and reduce stress and anxiety. So, if you're dealing with these symptoms, it might be worth considering!.

Are there any natural supplements for bone health during menopause?

Absolutely! Focus on taking Vitamin D, Magnesium, and Calcium to support your bone health during menopause. These supplements can help you maintain strong bones and reduce the risk of osteoporosis.

How can dietary fiber benefit women during menopause?

Incorporating dietary fiber during menopause can help regulate hormones, support weight management, and reduce heart disease risk. It’s a smart choice for overall health and well-being!.

What are some effective stress management techniques for menopause?

Meditation, deep breathing exercises, and yoga are great ways to manage stress during menopause, along with having a solid support network. These techniques can help you feel more balanced and calm.