Alarm Clock with word menopause on it

7 Natural Remedies To Alleviate Menopause Side Effects; Plus 6 Supplements You Should Consider

Hot flashes, mood swings, and other symptoms of menopause can disrupt the lives of women.

Estrogen levels decrease dramatically after a woman stops having menstrual periods; however, other hormones don’t stop abruptly; they gradually decline over time leading to an imbalance in hormone levels.

The imbalance of estrogen and progesterone is one reason that women experience so many changes in their bodies during perimenopause and menopause.

Hormone therapy has been used for centuries to treat menopause symptoms. Some women receive hormone injections or hormone pills, but these methods aren’t for everyone.

Many women have turned to alternative treatments for menopausal symptoms such as osteoporosis and postmenopausal cardiovascular disease because of hormone therapy scares.

Alternative therapies are also being explored for irritability and depression associated with menopause.

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7 Natural Remedies To Consider For Menopause

In my research for alternatives, I found these 7 natural remedies that help alleviate the side effects of menopause.

1. Exercise

Eat right and get plenty of rest and exercise. You’ve heard this all your life. Yet, these are probably the three most important things we can do for our health.

Exercise is an important part of managing menopause symptoms. Regular aerobic exercise can help improve sleep, reduce hot flashes and decrease anxiety.

Regular strength training can also help strengthen bones, which is important for preventing osteoporosis.

Exercise helps reduce the negative side effects of menopause by improving circulation and regulating body temperature.

It increases serotonin levels in the brain which helps with depression. It also increases endorphins which help decrease pain and improve mood.

Another added benefit of regular exercise is it helps control weight by burning calories and increasing metabolism rate.

2. Herbal Supplements

Herbal supplements such as black cohosh, red clover, and dong quai have been used for centuries to treat menopausal symptoms.

While there is no scientific evidence to support their efficacy, some women have found relief by using these supplements.

In the next section, I offer six supplements to consider for menopause relief.

3. Natural Progesterone Cream

Natural progesterone cream is believed to help balance hormones and reduce hot flashes.

However, this treatment should be used cautiously and only under the supervision of a healthcare professional.

As natural progesterone cream is a hormone, it can have serious side effects if too much is used or if another condition is present that lowers progesterone levels in the body such as thyroid disease or endometriosis.

Some women have found that natural progesterone cream helped improve moods and decrease vaginal dryness; however, other women did not see any benefit at all from using natural progesterone cream.

4. Soy Products

Soy products, such as tofu and soy milk, contain isoflavones which are thought to help reduce menopausal symptoms.

Why do soy products help with menopause?

TSoy contains phytoestrogens, which are plant estrogens. These compounds mimic the effects of human estrogen in the body and can help reduce hot flashes and other symptoms of menopause in women with low levels of estrogen.

One word of warning about soy products:

The effect is temporary though and because soy has weak estrogenic effects in the body, it can cause problems with bone density in women who take it long-term.

Women with a history of breast cancer should talk to their doctor before using soy products because it

5. Acupuncture

Acupuncture is a form of Chinese medicine that involves the insertion of small needles into the skin. Acupuncture is believed to help reduce hot flashes and improve overall well-being.

Acupuncture helps with menopause by stimulating certain nerves in the body that help the body’s own healing system fight stress and restore balance to the body’s energy flow.

By helping the body maintain its own balance, acupuncture also helps reduce the frequency and duration of hot flashes.

Nancy Avis, (Ph.D. professor of Public Health Sciences at Wake Forest School of Medicine) suggests:

“Women bothered by hot flashes and night sweats may want to give acupuncture a try as a relatively low-cost, low-risk treatment.”


6. Mind-Body Practices

Mind-body practices are often overlooked or undervalued as a way to treat menopause (as well as other health issues).

Yet, practices such as yoga and meditation, have been found to reduce stress, improve mood and reduce menopausal symptoms.

For example:Some Yoga poses are particularly helpful for women experiencing night sweats and hot flashes during perimenopause and early postmenopause.

For more information on yoga poses that help with various physical problems, read here.

These yoga poses also improve muscle tone and flexibility which can help with aches and pains as well as help improve sleep patterns.

Another benefit of yoga is that it encourages deep breathing which helps alleviate anxiety related to stress from everyday life as well as the negative side effects of perimenopause and late stages of postmenopause.

Other mind-body practices to consider are meditation, progressive relaxation, guided imagery, self-hypnosis, tai chi and walking in nature. These techniques can help restore emotional balance and lower blood pressure, which helps

7. Nutritional Support

Eating right is 80% of game. Most (no all) of our problems can be traced back to what we eat on a regular basis.

Life really does follow the ‘Garbage in, Garbage out’ adage. What we put in our body determines (to a great degree) the level of health we experience.

So, eathing a balanced diet is key to getting hormones in balance.

Eating a balanced diet that includes plenty of fruits, vegetables, whole grains, lean proteins and healthy fats can help reduce menopausal symptoms. Supplements such as omega-3 fatty acids and vitamin D may also be beneficial.

6 Supplements To Consider For Menopause Symptoms

I mentioned earlier that natural supplements can aid in the relief of menopause symptoms.

Here are six supplement most recommended by nutritionist and doctors for aging women.

1. Phytoestrogens.

Phytoestrogens are plant-based compounds similar to estrogen, our body’s natural hormone. These compounds are found in foods like soy, flaxseed and legumes and may help minimize menopausal symptoms.

2. Red Clover.

Red clover is a flowering plant that contains isoflavones, a type of phytoestrogen. It may help reduce hot flashes, night sweats and other menopausal symptoms.

3. Black cohosh.

This herb has been used for centuries to treat menopausal symptoms like hot flashes and night sweats. It works by stimulating the body’s receptors for estrogen, so it’s thought to help reduce menopausal symptoms.

4. Wild yam.

Wild yam contains plant hormones called phytoestrogens that may help reduce menopausal symptoms. It can be used as a supplement or made into a tea.

5. Vitamin E.

Vitamin E is a powerful antioxidant that may help reduce hot flashes and other menopausal symptoms. It’s also believed to help protect against age-related diseases like osteoporosis and postmenopausal cardiovascular disease.

6. Essential Oils.

While this is not a supplement, it is beneficial. So I thought I would mention it.

Essential oils such as lavender, clary sage and geranium can help reduce menopausal side effects like mood swings, irritability, and depression.

Recommended Resources for Balancing Hormones

For more information on how to balance hormones and actually manage menopause in a natural way, check out these programs.

Over 30 Hormone Support

Here’s one testimony from Miranda that sums it up nicely:

“Debra I can’t thank you and the team enough for changing my life! Menopause really took me for a spin. I gained an extra 30lbs and didn’t even want to get out of bed some mornings.”

Hormonal Balance Now

In this program you will learn the 5 Hormonal Blocks that make it impossible to lose weight, and a simple routine that can unclog hormone blockages.