Menopause without HRT: Tips for Managing Symptoms Naturally

Menopause marks a significant natural transition for women, a new chapter that is characterised by the end of our periods and fertility.

For many women, this phase brings with it a slew of physical and emotional changes and these are often managed by hormone replacement therapy, or HRT as it's commonly known.

HRT is a common approach that suits many women and helps manage menopausal symptoms - but it isn't always a suitable or even preferred option for everyone. That's not to say that those women don't need support with their symptoms, so what else is available if HRT isn't the right option for you?

Why is HRT not suitable?

HRT - which involves the key female reproductive hormones, estrogen and progesterone, can effectively alleviate menopausal symptoms like hot flashes, mood swings, and vaginal dryness. It works by literally boosting the hormonal levels that natural decline during menopause. However, it may not be suitable for some women, or may simply not be the choice of treatment that some women choose to manage their symptoms.

Health History: Women with a history of certain cancers, liver disease, blood clots or gynaecological conditions such as Endometriosis may be advised not to take HRT due to potential health risks, as noted by the British Menopause Society.

Family Medical History: If you have a family history of breast cancer may feel cautious about taking HRT. If you are concerned, it's important to understand the risks so you can make an informed choice about the right therapy for you.

Preference for Natural Approaches: Many women prefer to manage menopause symptoms using natural methods, aligning with a holistic health perspective, especially if they feel that their symptoms are mild and manageable.

Side Effects: Some women experience adverse effects from HRT, such as breast tenderness, headaches, or nausea, leading them to seek alternative methods, as discussed by NHS Choices.

How can you manage menopause symptoms without HRT?

If you have decided - or accepted - that HRT won't be part of your symptom management for menopause, there are many options still available to you that follow a holistic approach.

Lifestyle Modifications

Regular physical activity is crucial in managing weight, improving mood, and reducing symptoms like hot flashes. Activities like yoga and Tai Chi also promote relaxation and stress management.

A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help manage menopausal symptoms. Foods high in phytoestrogens, like soy products, may also offer some benefits, according to NHS Choices. Avoiding alcohol, caffeine and spicy foods is proven to help with hot flashes.

Prioritising sleep and maintaining a regular sleep schedule can help alleviate mood swings and fatigue associated with menopause. Meditation, deep breathing, or mindfulness have been shown to be beneficial in managing mood swings, overwhelm and anxiety.

You could also try keeping a gratitude journal. Gratitude has been shown to have a significant impact on our health, reducing stress and inflammation in the body.

Herbal Supplements and Natural Therapies

Phytoestrogens found in soy, flaxseeds, and other plants may have oestrogen-like effects and could help balance hormones naturally.

Black Cohosh, often used for hot flashes and night sweats, is a popular herbal remedy, though it is important to note that its effectiveness and safety require more research, as indicated by the UK Menopause Society.

Supplementation that target specific needs, such as bladder issues caused by a decline in oestrogen are particularly helpful. Jude's Bladder Strength Supplement helps support the bladder and boost pelvic floor strength through a powerful mix of natural botanicals, namely pumpkin seed and soy germ extract.

Acupuncture may also help alleviate some menopausal symptoms like hot flashes and sleep disturbances, as suggested by research highlighted by British Acupuncture Council.

Cognitive and Emotional Support

Counselling or therapy can be beneficial in managing the emotional and psychological aspects of menopause, especially therapies such as cognitive behavioural therapy (CBT) and eye movement desensitisation and reprocessing (EMDR).

Joining a peer support group can also really help you to explore the emotional rollercoaster that many women feel during this phase of their lives.

Exercise and movement

Movement is especially important during menopause. As oestrogen decline, the risk of osteoporosis increases. Weight and strength training can help support your bone and muscle health, as well as your core and pelvic floor.

Oestrogen also plays a major role in heart and cardiovascular health in women. As hormonal levels decline, it's important to protect your heart with aerobic and cardio activity for a healthy heart.

Finally, to reduce stress and feelings of overwhelm that can arise for women during menopause, mindful movement such as pilates, yoga, swimming and dance can all have a positive impact on your emotional wellbeing.

Jude’s clinically proven supplements give you better bladder and pelvic floor control, helping you sleep through the night and regain the freedom to live life on your own terms. With just one capsule morning and night, you'll have relief from need-to-go urgency in just 12 weeks.