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Writer's pictureDr Jennifer Cooney

10 Natural Remedies to Manage Menopause Symptoms (Backed by Science)

Menopause is a natural phase in every woman’s life, but it often can bring a range of unpleasant and disruptive symptoms, from hot flashes and night sweats to mood swings and fatigue. Whilst hormone replacement therapy (HRT) can be effective in managing some symptoms associated with menopause, you may also wish to utilise other remedies to not only help you manage your symptoms and but to protect your future health also.

The good news is, there are several scientifically supported natural approaches that can help ease menopause symptoms. In this blog, we’ll explore the top 10 natural remedies backed by research, which you may wish to consider:


menopause symptoms


1. Phytoestrogens (Plant-Based Estrogens)

Phytoestrogens are plant compounds that mimic estrogen in the body, making them a popular natural remedy for managing menopause symptoms, especially hot flashes and night sweats. Found in foods like soybeans, flaxseeds, and lentils.

A 2014 meta-analysis published in Menopause: The Journal of The North American Menopause Society found that women who consumed soy isoflavones (a type of phytoestrogen) experienced a 21% reduction in hot flashes and 26% fewer night sweats compared to those who didn’t.


How to incorporate: Add soy products like soya milk, tofu, tempeh, and edamame to your diet, or use ground flaxseeds in smoothies, salads, or yogurt.


2. Black Cohosh

Black cohosh is an herbal remedy commonly used to relieve hot flashes and other menopausal symptoms. It’s thought to work by acting on serotonin receptors in the brain, which may help regulate body temperature.

A 2010 study published in Menopause found that black cohosh supplementation significantly reduced the frequency and severity of hot flashes in menopausal women. Another review published in The Cochrane Database of Systematic Reviews suggested that black cohosh may also improve sleep quality.


How to incorporate: Black cohosh supplements are available in capsule or tincture form. It is essential that you speak to your healthcare provider before starting any supplementation, especially if you have liver issues, as rare side effects have been reported.


3. Flaxseeds

Flaxseeds are rich in lignans, a type of phytoestrogen, which can help balance estrogen levels and reduce menopause symptoms. In addition to easing hot flashes, flaxseeds are high in omega-3 fatty acids, which may help improve heart health—a concern for many women post-menopause.

A 2013 study published in The Journal of Clinical Endocrinology & Metabolism found that 40 grams of ground flaxseeds per day reduced hot flashes by 50% in postmenopausal women.


How to incorporate: Add ground flaxseeds to your breakfast oats, yogurt, or smoothies. Be sure to grind them first to maximise nutrient absorption.


4. Red Clover

Red clover contains isoflavones, a type of phytoestrogen, which can mimic the effects of estrogen in the body and help relieve menopausal symptoms like hot flashes and bone loss.

In a 2017 study published in PLOS One, red clover supplementation reduced hot flashes and improved mood and sleep in menopausal women. The isoflavones in red clover may also support bone health, which can decline during menopause due to reduced estrogen levels.


How to incorporate: Red clover is available as a supplement in capsule or tea form. Always consult a qualified healthcare provider before adding new supplements to your routine.


5. Exercise

Regular physical activity can help manage a variety of menopausal symptoms, including mood swings, weight gain, and even hot flashes. Exercise promotes the release of endorphins—natural mood boosters—and can improve sleep, reduce anxiety, and help maintain bone density and of course muscle mass too.

A 2019 study published in Menopause found that women who engaged in moderate exercise experienced a 30% reduction in the severity of hot flashes and improved sleep quality.


How to incorporate: Aim for at least 150 minutes of moderate exercise per week. Activities like walking, swimming, yoga, and strength training are essential for better overall health.


6. Acupuncture

Acupuncture has been used for centuries in traditional Chinese medicine to balance the body’s energy and treat various conditions. Modern research supports its effectiveness in reducing menopausal symptoms, particularly hot flashes and sleep disturbances.

A 2016 study published in BMJ Open found that women who underwent acupuncture treatments twice a week experienced a 36% reduction in the frequency of hot flashes and reported improvements in sleep and emotional well-being.


How to incorporate: Acupuncture should be performed by a licensed practitioner. Sessions are typically needed once or twice a week for several weeks to see significant results.


7. Mindfulness and Meditation

Stress and anxiety can exacerbate menopausal symptoms, particularly mood swings and insomnia. Mindfulness-based therapies, including meditation, have been shown to reduce stress and help women cope with emotional changes during menopause.


A 2019 study published in Menopause found that women who practiced mindfulness meditation experienced greater reductions in anxiety, depression, and irritability compared to those who did not. Meditation may also improve sleep quality and reduce hot flashes by helping women manage stress.

How to incorporate: Start with 10 minutes of mindfulness meditation each day. Apps like Insight Timer, Headspace and Calm offer guided sessions specifically tailored to stress relief and relaxation.


8. Omega-3 Fatty Acids

Omega-3 fatty acids, found in fish like salmon and mackerel as well as in flaxseeds and chia seeds, may help reduce mood swings and improve overall mental health during menopause. Omega-3s also support heart health, which is especially important for women as they age.

A 2018 study published in The American Journal of Clinical Nutrition found that women who consumed omega-3 supplements experienced fewer psychological symptoms, including mood swings and irritability.


How to incorporate: Add fatty fish to your diet or consider taking a high-quality omega-3 supplement. Consult your doctor before starting any new supplements, especially if you are taking blood thinners.


9. Vitamin D

Vitamin D plays a crucial role during menopause, particularly in maintaining bone health. As estrogen levels drop, women become more susceptible to bone density loss, increasing the risk of osteoporosis. Vitamin D aids in calcium absorption, which is essential for preventing bone fractures and maintaining strong bones. Additionally, Vitamin D may also support mood regulation, as deficiency has been linked to depression.


A 2021 study in The Journal of Endocrinology highlighted that Vitamin D deficiency in postmenopausal women is linked to an increased risk of osteoporosis and fractures.


How to incorporate: Get daily sun exposure for 10–30 minutes, and consider taking a Vitamin D supplement, especially during the winter months (October - March), if you live in a climate similar to the UK or Ireland (with not much sunshine).


10. Sage

Sage has been traditionally used to reduce excessive sweating and hot flashes during menopause. It’s thought to work by affecting the hypothalamus, the part of the brain responsible for regulating body temperature.

A 2011 study published in Advances in Therapy found that sage extract significantly reduced the frequency and severity of hot flashes in menopausal women after eight weeks of use.


How to incorporate: Sage is available as a supplement, tincture, or tea. Be sure to choose a high-quality product and follow the dosage instructions provided by your healthcare provider.


Final Thoughts

Menopause is a natural part of aging, but that doesn’t mean you have to suffer through its symptoms without relief. While hormone replacement therapy may be an option for some, many women also find success in managing their symptoms through natural remedies. The ten options outlined above are supported by scientific evidence and may offer relief from hot flashes, mood swings, insomnia, and more.


As with any treatment, it’s important to consult with your healthcare provider before starting any new supplements or therapies, especially if you are taking other medications or have existing health conditions.


By incorporating some of these natural remedies into your lifestyle, you may find that they help you have a more positive menopause experience with improved overall well-being.


What else would you add to this list? Let us know in the comments below …

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