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5 Ways to Manage Menopause Symptoms Naturally 

Alternative Therapies, Exercise, Diet, Managing Symptoms, Menopause Advice

10 Oct 2024

Menopause is a natural phase of life, but its symptoms—like hot flushes, night sweats, mood swings, and sleep disturbances can feel overwhelming.  

While hormone replacement therapy (HRT) is a popular option, many women are looking for natural alternatives to manage their symptoms.  

In this post, we’ll explore five effective ways to manage menopause symptoms naturally, so you can find relief and thrive during this transition. 


1. Focus on a Balanced, Anti-Inflammatory Diet 

A healthy diet plays a crucial role in managing menopause symptoms. Eating nutrient-rich foods can help regulate hormones, reduce inflammation, and stabilise mood swings. 

 

Key foods to include

  • Lean proteins: Protein helps build and repair muscles, which is essential if you’re aiming to get stronger. Include lean meats, eggs, fish, nuts, and legumes in your meals. 

 

  • Leafy greens: Spinach, kale, and other greens are high in magnesium, which can help alleviate anxiety and support better sleep. 

 

  • Oily fish: Salmon, sardines, and mackerel are rich in omega-3 fatty acids, which can help reduce hot flushes and improve heart health. 

 

  • Whole grains and legumes: High in fibre, these foods help stabilise blood sugar and reduce energy crashes. 


Avoid

  • Processed sugars and refined carbs, which can trigger inflammation and worsen hot flashes. 


By focusing on a diet rich in fruits, vegetables, and healthy fats, you’ll support your body through the menopause transition. 


2. Practice Mindful Stress Management 

Stress can intensify menopause symptoms like mood swings and sleep disturbances. Managing stress through mindful practices helps to balance the nervous system and reduce anxiety. 


Try these methods

  • Yoga and meditation: Both practices promote relaxation and have been shown to reduce the severity of hot flashes and improve sleep. 

  • Breathing exercises: Techniques like deep breathing or box breathing can calm the mind and help manage stress on the spot. 


Taking just 10-15 minutes a day to focus on mindful relaxation can significantly improve your ability to cope with menopause symptoms naturally. 


3. Exercise Regularly 

Regular exercise is a proven way to manage menopause symptoms, improve mood, and boost energy levels. Exercise helps regulate hormones, improve cardiovascular health, and strengthen bones—critical for women in menopause. 


What to focus on

  • Aerobic exercise: Walking, swimming, or cycling can improve heart health and reduce hot flushes. 

 

  • Strength training: Lifting weights helps maintain bone density and muscle mass, which can decrease with age. 

 

  • Yoga and stretching: Improve flexibility, reduce joint pain, and promote relaxation. 


Aim for at least 30 minutes of moderate exercise most days of the week to see noticeable improvements in both physical and emotional well-being. 


4. Use Herbal Supplements 

Certain herbs have been shown to relieve menopause symptoms naturally. While results may vary, many women find success with these supplements. 


Popular options include

  • Black cohosh: Used to treat hot flashes and night sweats, this herb is widely recommended for menopause relief and combined with St John’s Wort may help with mood swings. 

 

  • Red clover: Contains phytoestrogens, which mimic oestrogen in the body and may reduce hot flushes. This is therefore not suitable for women who have had breast cancer. 

 

  • Evening primrose oil: Known for reducing breast tenderness and improving mood swings during menopause. 


Before trying any new supplement, it’s essential to consult with a healthcare professional to ensure they are safe and won’t interfere with any medications you’re taking. 


5. Prioritise Sleep 

Sleep disturbances are a common menopause symptom. From night sweats to insomnia, poor sleep can worsen mood swings, fatigue, and cognitive function. Establishing healthy sleep habits is essential for managing these symptoms naturally. 


Tips for better sleep

  • Stick to a sleep routine: Go to bed and wake up at the same time every day to regulate your body’s internal clock. 

 

  • Create a calming bedtime environment: Keep your bedroom cool, dark, and quiet, and avoid screens at least one hour before bed. 

 

  • Try natural sleep aids: Herbal teas like chamomile or supplements like melatonin can promote deeper, more restful sleep. 


By prioritising sleep and creating a relaxing night time routine, you’ll feel more refreshed and better equipped to manage other menopause symptoms.

 

Final Thoughts 

Menopause doesn’t have to feel overwhelming. By focusing on a balanced diet, managing stress, staying active, exploring herbal supplements, and prioritising sleep, you can naturally manage menopause symptoms and improve your quality of life. If you’d like to learn more about how to thrive during menopause, join our supportive community at the Bristol Menopause Clinic, where we offer expert advice, health tips, and more. 

Get in Touch

If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. 

You'll be so glad you did!

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