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The Best Natural Remedies For Menopause

Menopause is like nature’s own way of saying, “Okay, no more eggs, and let’s ease up on the estrogen production!” This phase typically makes its grand entrance when a woman hits her big five-0.


At 59, I first noticed menopause signs in my early fifties. I was determined to tackle menopause naturally, steering clear of oral medications. Initially, I didn’t link my symptoms to menopause, as an ultrasound revealed multiple fibroids. My periods became unusually heavy, and I even started getting them twice a month. The bleeding was so intense that I had to use the largest night pads available, doubling up, and still faced leaks. This caused my hemoglobin levels to plummet, necessitating iron supplements. Eventually, I underwent surgery which dropped my hemoglobin to 6, but thankfully, post-surgery, my levels normalized.

This article will guide you through preparing for menopause, managing its symptoms, and maintaining a healthy lifestyle during this transition.

Natural Remedies for Menopause Symptoms

SymptomCaused byAverage Onset Age (US)Mayo Clinic Reference
Irregular menstrual cyclesLow estrogen levels51 yearsYes
Heavy bleeding (1-2 days)Low estrogen levels51 yearsYes
Excessive sweatingLow estrogen levels51 yearsYes
Hot flashesLow estrogen levels51 yearsYes
Vaginal drynessLow estrogen levels51 yearsYes
Frequent urinary tract infectionsLow estrogen levels51 yearsYes
Painful sexLow estrogen levels51 yearsYes
Mood swingsLow estrogen levels51 yearsYes
Difficulty sleepingLow estrogen levels51 yearsYes

Here are some natural remedies for these symptoms:

SymptomNatural RemediesAdditional Notes
Hot flashes and night sweatsExercise, stress management techniques, acupuncturePrescription medications may also help
Vaginal drynessOver-the-counter lubricantsHormone replacement therapy as an alternative
Hot flashes (Nutritional support)Increased intake of vitamins, minerals, antioxidants 
Dry skinApplying moisturizing cream or lotion before bedtime 
Stress management (Caffeine)Caffeine for increased blood flow and stress management 
Vaginal dryness Lubricants

Natural Ways to Treat Sleep

About half of women have trouble sleeping after menopause. Common issues include not being able to fall asleep easily, waking up in the middle of the night, and not sleeping soundly.

hormonal changes

Menopause brings hormonal changes that might cause these sleep troubles. Other things like stress, bad eating habits, and not exercising enough can also play a part. But, there are natural ways to improve sleep, like:

  • Sticking to a regular bedtime routine.
  • Skipping caffeine and alcohol before bed.
  • Exercising often.
  • Making your bedroom sleep-friendly (keep it dark and cool, and leave gadgets out).

I find that taking melatonin at night helps me fall asleep fast. I also use a fan in my room and keep it cool for a better night’s rest.

How I Deal With Menopause Naturally

I’m tackling menopause naturally. How? Well, I’m handling issues like vaginal dryness, hot flashes, sleep problems, and forgetfulness without supplements or prescription drugs, just like my sister who chose to simply endure it. I rely on fans to cool down during hot flashes. Being a savvy shopper, I scored several fans for just a penny each! You can learn more about penny shopping in my article.

Natural Menopause Management

I’m not a fan of menopause medications. I already take enough meds for other things. My mom took estrogen and unfortunately developed breast cancer. While there are meds to ease menopause symptoms, I prefer natural methods. Eating right and exercising help me a lot. I’ve also started juicing, which boosts my immunity and overall well-being. For any aches and pains (not menopause-related), I focus on a protein-rich diet for strong bones. For vaginal dryness, the variety of lubricants available offer an easy solution. They don’t fix everything, but I feel better both mentally and physically.

When sleep eludes me, melatonin is my go-to. I also take L-Theanine to relax and uplift my mood.

A friend of mine entered menopause suddenly after a hysterectomy. Her doctor suggested anti-depressants, especially as she was grieving her mother’s passing and recovering from major surgery. It worked well for her and wasn’t needed for long.

Working Out

I keep my exercise routine light and enjoyable. I love doing workouts from the 80s, like the Fabulous 50’s workouts on YouTube, Susan Powter routines, and using my spinning bike. I start small, sometimes just 20 minutes three times a week, and mix it up – maybe cycling twice one week and aerobics the next. Sometimes I skip formal exercise but stay active in other ways. Working out makes me feel strong and boosts my endurance. It’s great for my bones, muscles, heart, and mood! Since menopause can lead to muscle loss, I focus on vitamin C, protein, and strength training to keep my muscles strong.


If healthy eating helps us at other phases of our life why not middle age? I notice that when I am eating a lot of processed foods and sweets, not only do I feel tired but I suffer from joint pain walking up the stairs. I recently changed my diet to veggie/fruit juices, protein and raw veggies and for now stopping a lot of processed foods. My main drinks are water, coffee, and sparkling water. I have a container that holds 64 oz of water and I try to drink that everyday. I am also on supplements which include multivitamins, elderberry, probiotics, D3, and vitamin C. Since I’ve been off the processed foods, I can walk without pain. 

Natural Remedies

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Black Cohosh

The most widely used option among women is Black Cohosh, this herb is available in capsule form and can be taken once a day before breakfast or dinner with a full glass of water. Some other popular options are Tofu and Sage, these can be consumed by boiling them in water for 10 minutes or by taking it in an extract form. Flaxseed can also be consumed by boiling them in water for 10 minutes or by taking it as an extract form. Another popular remedy is Omega-3 fatty acid which can help maintain the blood circulation and reduces pain.


Black Cohosh Reviews

Several women rave about Black Cohosh. They shared how it helps with hot flashes. According to Healthline,  80 women were given Black Cohosh daily.  The women stated that they did have fewer hot flashes. The downside is that this supplement acts the same as the hormone estrogen which has been reported to cause cancer. That being said it’s good to research herbal supplements because natural doesn’t mean a guarantee that it won’t harm you. I don’t think there are enough studies on this, but for me I decided to not try it. My mother was on estrogen and did get breast cancer. So, since it runs in my family, I would rather be safe than sorry. 


Menopause Coping

While this can be a difficult time for many women, it’s not the end. I really believe when we focus on a better diet, exercise and just staying busy will help us to get through it. I know my worst days are when I don’t take the time to rest and take a break from what stresses me out. The pandemic has actually helped because since I am indoors most of the time, I can just wear shorts and tank tops.  That helps me tremendously since I stay cool with barely anything on. 

The symptoms of menopause, like hot flashes and night sweats, can be difficult to manage. Fortunately, there are lots of natural remedies that can help. What have you tried?


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