How to Naturally Reduce the Symptoms of Menopause - Step To Health

How to Naturally Reduce the Symptoms of Menopause

If you're suffering from menopause, then you should definitely read this article! We share some natural ways to help reduce the symptoms of menopause.
How to Naturally Reduce the Symptoms of Menopause

Last update: 11 April, 2019

If you’re a woman between the ages of 45 and 55 years who is getting close to or is currently experiencing menopause, you may be surprised to find out that menopause technically only lasts one day. This happens the day your menstrual cycle stops for good.

All the hot flashes, mood swings, weight gain, sleeping problems, and other annoying symptoms that manifest as a result of this change actually happen during perimenopause, which is simply the time before your period ends.

As a woman, you should be aware of the fact that practically any change related to your reproductive cycle will affect you both physically and emotionally, and menopause is no exception.

Whereas some women hardly experience any symptoms, others have to fight a series of symptoms that can often be difficult to deal with. Fortunately, only about 2% of women experience perimenopause symptoms serious enough that make them lose strength, but that doesn’t mean that the rest don’t need a bit of relief.

What are your options?

Despite the fact that it can be very uncomfortable, it’s important to remember that menopause is a natural phase in life, not an illness. Therefore, it doesn’t technically require any kind of treatment.

However, if you’re suffering from recurring hot flashes, insomnia, and uncontrollable mood swings, you’re surely looking for a solution, especially since perimenopause can last for several years.

You may also experience “menopausal” symptoms months or years after this period has passed. This includes symptoms such as:

  • Fatigue
  • Depression
  • Irritability and anxiety
  • Difficulty sleeping
  • Hot flashes
  • Joint and muscle pain
  • Loss of libido

If you’re in serious need of relief, hormone replacement therapy (HRT) may seem like a viable option. Most menopause symptoms manifest a result of fluctuating estrogen and progesterone levels.

Since your ovaries stop producing these hormones altogether, HRT replaces them with other synthetic alternatives. However, this treatment has a number of side effects.

Fortunately, there are natural options that may help reduce the symptoms of menopause. Here are a few of them:

How to naturally reduce the symptoms of menopause

1. Exercise

A woman exercising.

Studies show that exercise can relieve post-menopausal stress, anxiety, and depression, while simultaneously helping women prevent weight gain. This is important, because research shows that overweight women suffer from more hot flashes.

We recommend doing at least 2.5 hours of moderate aerobic physical activity per week, 1 hour and 15 minutes of vigorous aerobic activity, or a combination of the two, along with strength training exercises twice per week.

Yoga, in particular, has been linked to reducing menopause symptoms such as hot flashes and sleep disorders.

2. Healthy diet

A diet rich in vegetables, proteins, and healthy fats is essential for women who are getting close to that menopausal age.

Foods with natural phytoestrogens, such as the lignans in linseed or the isoflavones in whole grains and beans, may help relieve your symptoms by providing your body with a small dose of estrogen.

You should also limit or avoid foods and beverages that contain sugar, caffeine, and alcohol because these substances can exacerbate your symptoms and trigger hot flashes.

3. Acupuncture


Women who received traditional Chinese acupuncture had less severe hot flashes and fewer mood swings than women who received a placebo treatment.

Recent studies have also found that acupuncture works just as well as a medication called Effexor, which is frequently used to treat hot flashes and other symptoms of menopause.

Additionally, acupuncture doesn’t have any side effects (whereas Effexor can cause nausea, fatigue, anxiety and more). On the contrary, this alternative treatment may help increase energy, sex drive, and overall well-being.

4. Stress relief

Emotional stress can wreck your hormonal balance at any time in life, as well as make symptoms such as insomnia, anxiety, and depression even worse. That’s why it’s important to stick to a strategy that will help you to lower your stress levels.

Exercise, yoga, and acupuncture, along with deep breathing, guided visualization, meditation, or even relaxing by reading a good book, may all help lower stress levels.

5. Herbal remedies

A number of herbs have been explored as possible treatments for menopausal symptoms. Among the most promising ones are:

Black cohosh

Preliminary research suggests that black cohosh can have the same effect on the body as estrogen, although further studies have contradicted this theory.

However, current evidence suggests that black cohosh may be a safe alternative to synthetic hormones in order to reduce symptoms such as slight mood swings and annoying hot flashes.

Clinical studies in Europe found that black cohosh is capable of relieving menopausal hot flashes, night sweats, insomnia, nervousness, and irritability.

Ginkgo biloba

Clinical studies have shown that ginkgo biloba makes you more mentally alert.

Dong quai

Commonly known as “female ginseng,” dong quai can be extremely useful in the treatment hot flashes.

Sage leaf extract

This herb may help reduce night sweats that manifest as a result of menopausal hot flashes.

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  • Avis, N. E., Coeytaux, R. R., Isom, S., Prevette, K., & Morgan, T. (2016). Acupuncture in Menopause (AIM) study: a pragmatic, randomized controlled trial. Menopause-the Journal of the North American Menopause Society.
  • Sternfeld, B., Guthrie, K. A., Ensrud, K. E., Lacroix, A. Z., Larson, J. C., Dunn, A. L., … Caan, B. J. (2014). Efficacy of exercise for menopausal symptoms: A randomized controlled trial. Menopause.
  • Hartley, D. E., Heinze, L., Elsabagh, S., & File, S. E. (2003). Effects on cognition and mood in postmenopausal women of 1-week treatment with Ginkgo biloba. Pharmacology Biochemistry and Behavior.