Coping With Menopause The Natural Way

You can use lifestyle strategies that include natural remedies to manage menopause symptoms, such as hot flashes, to help you. Every person experiences menopause differently. Some people may feel more comfortable with natural remedies than others. Discuss your symptoms with your healthcare provider and determine if natural remedies might be appropriate for you.

Safety Note About Natural Remedies

Remember that natural does not necessarily mean safe. For example, some herbal, plant, or dietary supplements can interact with prescription medication or may have a negative impact on chronic medical conditions. Although natural approaches can be risky, you should learn as much as you can to make informed decisions about the best treatments for you.

Memory Issues

It can be frustrating to try and recall a word, name, or phrase that is on your tongue but doesn’t come out. As you prepare to leave the house, it can be frustrating to forget where your keys are or where your glasses are. Do you feel this? As women enter perimenopause, many notice memory problems. You can keep your memory sharp by doing things that may help you keep track of everything.

Green Tea

Green tea has many health benefits. It can reduce inflammation and boost the immune system. In addition, researchers are now beginning to find a link between green tea and memory loss prevention.

It is easily available and has very few side effects.

Adequate Sleep

Your brain needs adequate sleep to be able to process memories. Therefore, you can avoid memory problems by getting enough sleep at night. Research also shows that taking naps can improve memory function when you are tired.

Stress Management

Stress is a severe memory killer. Pay attention to how stressed you are if you have trouble remembering things or concentrating. Research has shown that even short-term stress can have a negative impact on learning and memory.

Menopause is a transition at a time of life that can present significant challenges, including divorce, illness, parenting teens, and caring for aging parents. Therefore, it is essential to take care of yourself and reduce stress in your daily life. Memory problems could be a sign that your stress levels are rising.

menopause hotflashes

Hot Flashes

Menopause can bring on hot flashes. Hot flashes can occur multiple times per day for some people, while others experience them for several days. Using a fan, wearing layers, and keeping the air conditioning at your comfort level can help on the spot.

Additionally, natural remedies may help reduce hot flashes.


Research suggests that soy may be beneficial for hot flashes and other symptoms associated with menopause. In addition, soy has the same physiologic activity as estrogen, so it may be helpful. However, you should use it with caution if you’re already taking estrogen therapy or are at high risk for breast cancer.

Avoid Trigger Foods

You may have noticed that certain foods and drinks can trigger your hot flashes or worsen them. For example, some people see that spicy foods, alcohol, or caffeine can trigger hot flashes. Try to keep track of dietary triggers so you can avoid them.

French Maritime Bark Extract

Vascular problems can trigger hot flashes. This plant-based supplement can have an effect on circulation. It is often called pycnogenol, and you can get it as a supplement. It can also mix with medicines and blood thinners that affect blood pressure. So make sure to get your doctor’s approval before taking it.

Black Cohosh

Black cohosh, a herbal remedy with estrogen-like properties, may be able to relieve hot flashes symptoms. Because of its hormonal action, you should only use this herbal supplement with your healthcare provider’s approval.

Weight Gain

Perimenopause is a time when weight gain is common. Many people gain an additional few pounds each year. While there are no known herbal remedies for weight loss, lifestyle and diet changes can naturally reduce the tendency to gain weight.

Maintain Weight

Stress can interfere with your body’s ability to maintain a healthy weight. Stress usually causes unhealthy eating habits and overeating, and it can also influence insulin cortisol activity, which interferes with metabolism and causes weight gain.

Healthy Diet

The menopause transition is the best time to monitor your diet and make changes that will serve you throughout your life. As your metabolism slows and you start to handle calories differently, you can revise your eating habits to include a menopause diet that will set the basis for healthy menopausal years.


Exercise is good for your health, as everyone knows. It becomes an integral part of your healthy lifestyle plan as you approach menopause.

Consistent physical activity is essential for weight loss. Exercise is a great way to help you manage your menopause. It aids in memory, mood, bone health and also works as a tool for enhancing your mood. Include a variety of exercises, such as stretching, weight-bearing, and cardio.


Insufficient sleep can make you eat more and cause your body to accumulate fat around the middle. A good night’s sleep helps your body reset and recover from the stress of the day. If you get enough sleep, your body will work more efficiently in all areas.

High Cholesterol

As your estrogen starts its decline before menopause, your cholesterol may start to climb. During menopause, women are at the same risk for heart disease as men. High cholesterol can lead to heart disease. You can help keep your cholesterol at optimal levels with some natural strategies.

Soy and Red Clover

It has been shown that soy protein can lower total cholesterol and bad low-density lipoproteins (LDL) cholesterol. Red clover lowers triglycerides and may increase the good high-density lipoprotein (HDL) cholesterol. It may be that these plant estrogens help take up the slack to protect your heart when your own estrogen begins to wane.

Whole Grain Oats

Whole grain oats can reduce your risk of developing heart disease by decreasing total cholesterol and LDL cholesterol.


Melatonin can help with sleep and may also raise HDL cholesterol levels without increasing overall cholesterol. This could be beneficial for women at a higher risk of developing heart disease. In addition, you may notice a positive side effect to melatonin if you take it for sleep.


Osteoporosis can be a common condition in menopause and can lead to bone fractures.

Vitamin D

Vitamin D is necessary for calcium absorption. Vitamin D can be obtained from several sources, including supplements and vitamin-D-enriched milk.

Sun exposure can be hazardous if it is not done properly.


Calcium plays a role in the formation and maintenance of bone. Therefore, a calcium deficiency could lead to bone loss. Dairy products and vegetables are good sources of calcium. For females aged 50-70, the recommended daily allowance (RDA) is 1200 mg. Discuss with your healthcare provider whether calcium supplements are necessary for addition to what you get in your diet.

Vitamin K

Vitamin K plays a role in the metabolism of proteins that form bone. Therefore, vegetables, meat, eggs, and fish are all excellent sources of vitamin K.


Regular exercise can strengthen your muscles and make you less likely to sustain injuries from falls or minor trauma. Exercise is good for your bone health.

If you already have osteoporosis, be sure to stick to low-impact exercise to reduce your risk of injury.

Vaginal Symptoms

Women may feel irritable and unable to sexually function properly during menopause or perimenopause. However, there are natural remedies that can help if you have vaginal symptoms after menopause.

Wild Yam Cream

Like other estrogen creams that work locally, creams made from wild yams may contain a phytoestrogen that can work locally to help with symptoms.

Vitamin E & Flaxseed oil

Combining vitamin E with flaxseed oil can provide some relief for both urinary and vaginal symptoms. Women usually take them as oral supplements. However, some creams can be directly applied to the vagina.

Kegel Exercises

You can use Kegel exercises to strengthen your pelvic floor muscles.

Vaginal Moisturizers & Lubricants

Vaginal moisturizers, although not “natural” remedies, work for several days to increase the flexibility of the vagina. Additionally, vaginal lubricants reduce friction and pain during sex. You can easily find water-based products in drug shops. They are unlikely to cause an allergic reaction.

Frequently Asked Questions (FAQs

Q. How Long Does Menopause Take?

Menopause is defined as when a person stops having regular periods for 12 months. Perimenopause is a period that occurs before menopause. It involves irregular periods, light periods, and weight gain. Between two and ten years after menopause, perimenopause can begin.

Q. When Does Menopause Start?

The average age at which menopause occurs is 51, and the average age at which perimenopause starts is 45.

Q. What Is The Difference Between Menopause And Other Symptoms?

Menopause can be present in many ways. For example, menopause can cause weight gain, mood swings, fatigue, mood changes, and hot flashes.

Q. What Signs Are You Seeing That Your Menopause Is Coming To An End?

The most definitive signs that perimenopause is ending and menopause is near are that menstruation becomes infrequent, periods are very light, or menstruation stops completely.

Q. How Can I Lose Weight After Menopause?

It is essential to be physically active, exercises regularly, eat healthily, and avoid excess weight loss during menopause.

Q. How Long Does Menopause Weight Gain Take?

Weight gain during menopause can be noticeable in the perimenopausal period and can slow down after menopause.

Q. What Else Can Cause Hot Flashes Than Menopause?

Hot flashes are believed to occur due to blood vessel dilation (widening) resulting from alterations in the body’s temperature regulation due to hormonal changes.

Final Words

Menopause brings several bothersome effects, some of which can be managed with natural remedies. Don’t hesitate to talk to your healthcare provider about natural remedies. However, it’s essential that you use these safely, as some of them can interfere with prescription medications that you take, and a few can also cause problems if you have other health issues, such as a risk of breast cancer.

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