Natural Remedies for Menopause: Supporting Your Body Through the Transition

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Navigating the Menopausal Journey

If you’re going through menopause and dealing with its symptoms, you’re not alone. Menopause is a normal stage of life that comes with lots of changes. Every year, about 1.3 million women begin their menopause transition. Don’t be worried, there are plenty of natural remedies for menopause as well as nutrition tips that can help make things easier.

Hot flashes, night sweats, mood swings, and trouble sleeping are just some of the difficulties that come with menopause. You don’t have to put up with them. This article is going to share with you how gut health, metabolic health, and simple lifestyle habits like exercise and diet can help you feel better and make a smoother transition. We’ll also uncover some natural remedies like herbs, essential oils, and flower essences that might give you some extra support.

What is Menopause

Menopause is a normal part of life that signals the end of menstruation and reproductive years. It usually occurs in your late forties or early fifties. Menopause is defined as not having a period for 12 consecutive months. The time that leads up to menopause is known as perimenopause.

As you go through menopause, you may notice irregular periods and other changes in your monthly cycle. This is caused by your hormones. Estrogen and progesterone fluctuate, leading to spikes and drops before they start their decline. Many of the symptoms lead up to and continue through menopause, and once you go through menopause, many symptoms seem to settle down. Some women, however, continue to notice symptoms for a longer time.

Common Symptoms of Menopause

Some of the most common symptoms include:

1. Hot flashes and night sweats: These are no fun because you feel hot and usually sweat with your face turning red. This can be very uncomfortable and, for some, embarrassing.
2. Mood swings and irritability: Hormonal changes can lead to mood swings, irritability, and feelings of anxiety or depression.
3. Sleep disturbances: You also may have difficulty falling asleep or staying asleep, which can lead to feeling tired during the day and overall fatigue.
4. Vaginal dryness and discomfort due to a decreased level of estrogen. Many women experience vaginal atrophy and have found lubricants, dilators, and estrogen creams helpful.
5. Changes in libido.
6. Weight gain and body changes: As your hormones change, you may notice some weight gain, particularly around the mid-section, as well as changes in body composition and fat distribution.
7. Digestive Issues: You may notice symptoms such as bloating, constipation, diarrhea, and stomach pain.
8. Brain Fog: Memory loss can also be common, making it harder to remember things. Researchers at Northwestern University in Chicago have discovered a connection between the two, especially in post-menopausal women aged 65-79. You can read the article in JAMA.

It’s important to note that while these symptoms are common, not all women will experience all of them or to the same degree. Your journey is unique.

The Gut Health Connection Most Women Miss

Your gut health is closely tied to your hormones. There’s a group of gut bacteria called the estrobolome that helps process and balance estrogen in your body. If your gut microbiome is out of balance, it can make your symptoms like hot flashes, mood swings, and weight gain worse.

A healthy gut also helps your body absorb the nutrients and plant estrogens that you need for balanced hormones, strong bones, a good mood, and steady energy. If your gut is inflamed, it can raise your cortisol (your stress hormone), which throws off your hormones even more and speeds up some of these menopausal changes. Managing stress is key to keeping your hormones in check.

This is why supporting gut health during menopause is foundational. When the gut begins to heal, hormonal balance often improves naturally.

Foods to Include and Avoid During Menopause

Focusing on eating the right foods to help you manage or alleviate your symptoms will offer the most benefits.

• Phytoestrogen-rich foods: Phytoestrogens are plant compounds that mimic the effects of estrogen in the body. Foods such as soybeans, flaxseeds, chickpeas, and lentils are excellent sources of phytoestrogens and can help alleviate symptoms like hot flashes and vaginal dryness.
• Whole grains and fiber: Whole grains like quinoa, brown rice, and oats are rich in fiber and can help regulate blood sugar levels, reduce cholesterol, and support digestion and gut health.
• Colorful fruits and vegetables are packed with vitamins, minerals, and antioxidants that support overall health and help combat inflammation.
• Stay hydrated: Drinking enough water is essential for relieving dryness.

Limit or Avoid

• Processed foods and added sugars: They can contribute to weight gain, inflammation, and hormonal imbalance
• Xenoestrogens and synthetic estrogens: They are found in certain pesticides, herbicides, plastics, and animal products treated with hormones. These can disrupt your natural hormonal balance and are worth minimizing where possible.

Stay Active

Staying active is one of the best things you can do during menopause. Exercise helps with weight, keeps your muscles strong, boosts your mood, and supports your heart. Pick activities you actually enjoy, and try to mix in both cardio and strength training.

For those of you who are interested, the Chi Machine is a passive aerobic exercise providing similar benefits. Just remember to listen to your body and don’t do too much too soon.

Supplements and Natural Remedies for Menopause

Although menopause symptoms are common, each of your experiences will be unique. Some women will choose hormone therapy, others will prefer to explore more natural remedies. Below is a list of popular supplements for balancing hormones and alleviating menopausal symptoms.

• Black cohosh has been used for centuries. Studies have been done showing it helps to relieve hot flashes, night sweats, and mood swings.
• Evening Primrose Oil is rich in GLA (gamma-linolenic acid) and may also help reduce hot flashes and support overall hormonal balance.
• Adaptogens help support your adrenals, which become more active as you transition and help maintain hormonal balance. Adaptogens also help reduce stress levels. Some beneficial adaptogens are ashwagandha, cordyceps, American ginseng, Asian ginseng, licorice, Shatavari, maca, and Schisandra.
• Bone support is a necessity. Declining estrogen accelerates bone loss during menopause. Focus on supporting bone health with collagen, calcium, and the essential co-factors needed for maximum absorption. Including vitamin D3, K2, boron, magnesium, and manganese is important.
• Seed Rotation, alternating flaxseeds and pumpkin seeds with sesame and sunflower seeds during the month, provides phytoestrogens and nutrients that support hormonal cycling naturally.
• Herbal Support for Estrogen Balance consists of licorice, hops, red clover, dong quai, and black cohosh, as well as essential oils of pink grapefruit, clary sage, and geranium. All can offer support for estrogen balance.
• Herbal Support for Progesterone Balance includes wild yam, chaste tree berries, and false unicorn.

More research is always ongoing to try to fully understand their effectiveness.

A Note on Hormone Replacement Therapy

If you choose to take HRT, just make sure to understand the risks associated with it. Some of the risks include an increased risk of blood clots, stroke, and breast cancer. It is important that no matter what choices you make, you discuss them with your healthcare provider.

If you’d like to learn more about balancing hormones and hormone health, I have found Dr. John Lee’s books to be helpful. He explains the hormone changes you go through during menopause in a very easy-to-understand way and shares natural approaches to supporting balance.

Where to Start

Menopause is not something you have to just endure. With the right foundation and a focus on gut health, daily habits, anti-inflammatory nutrition, and targeted natural remedies for menopause support, the transition can be a time of self-care and renewal.

The Healthy Habits Challenge gives you the foundational habits your body needs to navigate this phase more naturally. If you are looking for more structured support for balancing your hormones or your metabolic health, view our wellness programs.

This article was originally published as part of the Sunshine Sharing newsletter series.
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