Menopause is a natural part of life, but many women dread the unwelcome symptoms that go along with it.
From hot flashes and mood swings to trouble sleeping and brain fog, the transition can feel like a rollercoaster ride you didn’t sign up for. While hormone therapy is an evidence-based, medical solution, many women are turning to natural remedies to find relief, particularly if they cannot take HRT.
Whether you’re just starting to notice changes or are deep into the menopausal journey, this guide will walk you through the most trusted natural ways to feel more like yourself again; however, it is important to remember that for personalised health advice, you should speak to your doctor.
Taking a Closer Look at Menopause
Menopause is a natural phase of life that marks the end of a woman's reproductive years when the ovaries stop releasing eggs. The transition typically starts in a woman's 40s or 50s with a stage called perimenopause. After going 12 consecutive months without experiencing a menstrual period, menopause begins.
Symptoms of menopause
Some of the most common symptoms associated with menopause include:
Vaginal dryness
Mood swings
Hot flushes
Sleep disturbances
Weight gain
Urinary incontinence (urine leaks)
Night sweats
Increased risk of certain medical conditions
During menopause, your body undergoes plenty of drastic changes, especially when it comes to your hormone levels. Unfortunately, this can result in an increased risk of certain diseases, including osteoporosis, breast cancer, heart disease, and stroke.
While all these changes can feel disruptive, natural remedies may offer gentle ways to restore balance and improve wellbeing.
10 Natural Ways to Alleviate Menopause Symptoms
Here are the ten most effective natural ways to help balance hormones, enhance sleep quality, and address other menopause symptoms.
#1: Eat foods high in phytoestrogens
During menopause, you naturally experience a drop in oestrogen. This is one of the main reasons for symptoms like hot flashes, night sweats, and mood changes. Phytoestrogens are plant-based compounds that mimic the effects of estrogen in the body, helping to gently balance hormone levels without medication.
Including more phytoestrogen-rich foods in your diet can be a simple and natural way to ease menopausal symptoms. Some of the foods that are rich in phytoestrogens include:
Flax seeds
Peaches
Soy beans
Edamame
Sesame seeds
Garlic
Berries
Tofu
Cabbage
Brocolli
#2: Exercise regularly
Regular exercise is essential for women going through menopause as it helps with weight management, promotes better sleep quality, and maintains muscle mass. As you go through menopause, you may find your metabolism begins to slow down, so you may need to exercise a bit more than you usually would.
Additionally, exercise is a proven mood booster and may help you navigate the psychological challenges commonly experienced by menopausal women. If you've never been an overly active person, you can try easy activities like cycling, hiking, walking, and swimming.
You may also want to include some pelvic floor exercises, like Kegels, into your exercise regimen. A strong pelvic floor can help prevent urinary incontinence and other bladder issues.
#3: Drink enough water
If you are dehydrated during menopause, you may notice that symptoms like hot flushes and night sweats are worse than usual. This is why it's so important to drink enough water throughout the day.
Drinking enough water will help regulate your body temperature, minimising those pesky hot flushes, but you can also look forward to the following benefits:
Better urinary health
Improved energy levels
Enhanced mental clarity
Skin hydration
During menopause, you may find that you are thirstier than usual and may need to up your water intake. However, if you regularly experience an extreme thirst for no apparent reason, you should see your doctor as soon as possible, as this is a common symptom of diabetes.
#4: Stay away from overly processed foods
Processed foods typically contain high levels of unhealthy fats, sodium, and refined sugars. These ingredients can exacerbate menopausal symptoms like night sweats, hot flashes, fatigue, weight gain, and mood changes in some women.
Other foods that can worsen symptoms include spicy foods, caffeine, energy drinks, refined carbs, and overly sugary foods. Instead, try to aim for a balanced, nutritious diet filled with nuts, fruits, vegetables, and lean protein.
#5: Herbal supplements
The NHS does not recommend herbal supplements as an effective or reliably safe treatment for menopause. This is because there is limited evidence of benefit and there is potential for harm. Before starting a herbal supplement, you should seek advice from your doctor. Let’s explore some common herbal supplements:
Black cohosh
This supplement is often used to try and reduce hot flushes, however evidence of benefit is weak. Also the strength and purity of different supplements vary and there are potential safety concerns when it comes to liver health. There is also potential to interact with other medications.
Valerian
Some small trials showed reduced hot flushes or improved sleep, but the evidence is limited. It may be safe to take this short-term but side effects and rare serious risks can occur. It can interact with other medications.
Red clover
Red clover, which is rich in phytoestrogens, is commonly used to ease hot flushes and night sweats. While some studies have yielded promising results, it may take a few weeks of regular use to notice the benefits. The evidence is inconsistent and product quality and dosage vary.
St. John's Wort
Praised for its mood-lifting abilities, St. John’s Wort may help combat menopause-related depression and irritability. However, it is well known to interact with many medications and it is not standard treatment for menopause.
#6: Get enough sleep
If you are going through menopause, it's time to take your sleep seriously. If you don't get enough sleep, you'll undoubtedly experience worsened menopause symptoms, including irritability and fatigue.
Unfortunately, sleep disturbances during the menopausal years are common due to night sweats and nocturia (having to get up to pee during the night).
To get a better night's rest:
Keep the temperature in your bedroom cool by using a fan or air conditioning
Use blackout curtains or an eyemask for optimal darkness
Minimise noise with earplugs or a white noise machine
Establish a regular sleep routine
Avoid screentime before bed
#7: Stress-reduction techniques
Managing stress is more important than ever during menopause. Fluctuating hormone levels can heighten your stress response, making you feel more anxious, irritable, or emotionally drained. However, small, consistent stress-reducing habits can make a big difference in how you feel, both mentally and physically.
Incorporating calming practices into your daily routine can help regulate mood, improve sleep, and even reduce the intensity of hot flashes.
Try experimenting with:
Deep breathing or meditation to calm the nervous system
Gentle yoga or stretching to release tension and boost circulation
Daily walks for a natural mood lift
Journaling to process emotions and gain clarity
Practising a hobby that brings you joy
Spending time with those you love
Even 10 minutes of quiet time each day can help restore balance and support your body through the changes of menopause, so remember to prioritise your peace of mind. Remember you can also seek advice from your GP to consider talking therapy or mental health medication if needed.
#8: Maintaining a healthy weight
As oestrogen levels drop, your metabolism slows down, and fat tends to gather around the abdomen. While this is a normal part of menopause, carrying extra weight can increase the intensity of your symptoms and put additional stress on your heart, joints, and overall health.
Here are a few gentle strategies that can help:
Focus on whole, nutrient-rich foods
Stay active and include exercises for your core muscles
Watch portion sizes and eat mindfully
Stay hydrated
Get enough sleep
By keeping your weight in a healthy range, you can ease symptoms like hot flashes, fatigue, and joint pain.
#9: Drink herbal teas
While herbal teas are not a substitute for clinically proven treatments like HRT, some may offer mild symptom relief to help with relaxation and digestion. The evidence for their effectiveness in managing menopausal symptoms is limited and often anecdotal, but certain teas are commonly used for comfort and wellbeing during this transition.
Here are a few menopause-friendly teas worth sipping during this chapter of your life:
Peppermint tea: Helps with digestion, bloating, and cramping
Chamomile tea: Known for its calming effects, it may assist with mild anxiety and sleeping difficulties. Some small studies support its use for improving sleep quality.
Red clover tea: Contains plant-based compounds called phytoestrogens that may help reduce hot flushes. However, results are mixed and it may interact with other medications, so consult your doctor before use.
Liquorice root tea: Traditionally considered as possibly supportive for hormonal balance but research is limited and it can raise blood pressure or affect certain medications.
Sage tea: Historically used for hot flushes and night sweats. Some small studies suggest it may be helpful, though more research is needed.
#10: Evening primrose oil
Evening primrose oil may help reduce the severity of menopausal symptoms such as hot flushes and night sweats for some women but evidence is modest and inconsistent.
FAQs
It is best practice to seek advice from a doctor before trying natural remedies, however if they aren’t helping, your doctor can suggest other treatments like HRT or non-hormonal medications. They can also recommend lifestyle changes or therapies to manage your symptoms safely and effectively.
Is cinnamon good for menopause?
Cinnamon has some health benefits but isn’t proven to relieve menopause symptoms like hot flushes or mood changes. It’s safe in food amounts but check with your doctor before using supplements, especially if you take medication.
How do I manage the bladder control issues associated with menopause?
The hormone changes that come with menopause can lead to a thinning of the bladder lining, which can result in urinary incontinence (urine leaks). You can manage this condition by wearing leak-proof underwear,, strengthening your pelvic floor, and making healthy lifestyle changes. Jude bladder support supplements are often taken by women to increase their bladder confidence.
Do herbal remedies actually work for menopause?
While most herbal remedies lack scientific evidence, others may provide mild relief for some menopause symptoms but the scientific evidence is generally limited and inconsistent. With that being said, everyone is different, and it may take some time for you to learn which herbal remedies work best for you.
Final Thoughts
From night sweats to sudden mood changes, menopause symptoms can be uncomfortable and frustrating, to say the least. If you're not sure which ones to try, consult your general practitioner.
