Top 18 Natural Remedies for Menopause to Regain Comfort

When night sweats, mood swings, insomnia and hot flashes hit, it sets every woman into the stressful position of having to learn how their body functions all over again. Regaining comfort after menopause sets in can be a challenge. Before we look into the 18 natural remedies for menopause, let’s take a look at what’s going on when “the change” comes about.

The biological process of menopause is a complex one. The most significant change that occurs and sets off a chain reaction of changes is the loss of ovarian follicles, which begin to decrease the amount of estrogen being produced in the body. Following the onset of the loss of follicles are the onset of a number of hormonal changes, including:

  • gonadotropin-releasing hormone (GnRH);
  • follicle-stimulating hormone (FSH);
  • luteinizing hormone (LH);
  • three types of estrogen (estrone, estridiol and estriol);
  • progesterone;
  • testosterone.

Regaining comfort from the effects of menopause requires gaining control over these hormone imbalances.

These natural remedies for menopause will help you regain comfort over menopause, but they’re not inclusive. Discussing the changes that are taking place should still be discussed with your health care professional.

Top 18 Natural Remedies for Menopause to Regain Comfort

Stress Management

Stress management from the effects of your hormonal changes is the first on our list of natural remedies for menopause.

What to do:

  • Understand that the changes that are taking place are natural and there is nothing wrong with you.
  • Find new ways to cope with stress including: exercise, meditation, aromatherapy, time in nature, fostering relationships, and spiritual practices.

How it works:
Managing stress helps you clear your mind and make a plan for adapting to the changes your body is experiencing.

Avoid Processed Foods

Our natural remedies for menopause include eliminating packaged and processed foods from your diet.

What to do:

  • Learn to shop the outside of the store where the whole foods are.
  • Avoid foods in boxes, cans and packages that are usually found in the aisles.

How it works:
Packaged foods contain preservatives, chemical additives, sodium and added sugars, which work against balancing your hormones.

Avoid Refined Sugars

Avoiding refined sugars in your diet is also part of the natural remedies for menopause plan.

What to do:

  • Avoid sugary snacks.
  • Reduce or eliminate sugary drinks from your diet.
  • Avoid foods that contain syrups.

How it works:
Refined sugars tend to increase hot flashes as well as work against hormone balancing efforts.

Avoid Refined Oils and Fried Foods

Natural remedies for menopause also include eliminating refined oils and the foods that are fried in them.

What to do:

  • Stay away from using sunflower, corn, safflower, soybean or canola oil.
  • Avoid foods that contain those oils or foods fried in those oils.

How it works:
Refined oils and fried foods also work against your goal of balancing your hormone levels.

Avoid Carbonated Drinks

We hate to have to include carbonated drinks on our list of natural remedies for menopause, but we must.

What to do: avoid sodas, even diet or sugar free, regardless of what sweetener is used.

How it works:
Weakening of bones is one of the resulting symptoms of menopause, carbonated drinks deplete calcium which helps keep bones strong.

Reduce Alcohol

Next on the list of natural remedies for menopause is reducing your consumption of alcohol.

What to do:

  • Limit your alcohol consumption to 1 or 2 drinks on special occasions.
  • Change your preference to red wines which contain resveratrol whenever you do consume alcohol.

How it works:
Alcohol had been found to aggravate hot flashes and contributes to weight gain.

whole fruits in a bowl

Whole Fruits and Vegetables

We’ve taken away plenty of foods with our natural remedies for menopause, let’s add some that help you regain comfort, starting with whole fruits and vegetables.

What to do:

  • Increase your consumption of whole fruits and vegetables, preferably organic, in order to avoid the risk of adding chemical toxins to your body.
  • Adding cruciferous vegetables like broccoli, cabbage and kale are particularly beneficial.

How it works:
Whole fruits and vegetables contain compounds like indole-3-carbinol, phytosterols, antioxidants, fiber and are loaded with essential vitamins and minerals. All of these nutrients assist in balancing hormone levels.

High Fiber Foods

High fiber foods are also part of the natural remedies for menopause plan.

What to do:

  • Increase your consumption of legumes, avocados, vegetables and fruits.
  • Substitute nuts and seeds for sugary snacks.

How it works:
Heart health, cholesterol control and weight gain are all challenges of aging, but studies show that high fiber also enhances the proper production of estrogen.

Phytoestrogen Foods

Another of the natural remedies for menopause is the addition or increased consumption of phytoestrogen foods.

What to do:

  • Increase your regular consumption of tempeh, flaxseeds, oats, barley, lentils, sesame seeds, yams, alfalfa, apples and carrots.

How it works:
Phytoestrogen foods mimic estrogen and help ease the transition of your estrogen imbalance by reducing symptoms like hot flashes and night sweats.

Healthy Fats

A list of natural remedies for menopause would be incomplete without adding healthy fats to it.

What to do:

  • Regularly consume healthy fats in foods like avocados, cold water fish, nuts and seeds.
  • Change over to cold-pressed oils like virgin coconut oil, palm oil, extra-virgin olive oil and flaxseed oil.

How it works:
Healthy fats from these foods and oils contain omega 3 fatty acids and vitamin E, which help regulate and balance hormone production.

Probiotic Foods

Probiotic foods are also an essential element of our natural remedies for menopause plan.

What to do:

  • Regularly consume Greek style yogurt or kefir.
  • Add cultured vegetables like sauerkraut or kimchi to your diet.
  • Also consume pickled fruits and vegetables.

How it works:
Probiotic foods produce beneficial bacteria, which help streamline the processing of nutrients that are beneficial to maintaining hormone balance.

Water

The simplest and most readily available addition to our natural remedies for menopause is water.

What to do:

  • Drink 8 to 10 twelve ounce glasses of water daily.
  • If you are not used to drinking water, add lemon or other natural fruit juice in small amounts to add a bit of flavor.

How it works:
Besides making all of your body’s organs and systems function at optimal levels, water helps to replace lost fluids from night sweats and hot flashes as well as decrease feelings of bloating.

Black Cohosh

Dietary supplements can also be included among natural remedies for menopause. We’ll begin with black cohosh.

What to do: take 80 mg 1 or 2 times daily.

How it works:
Black cohosh can improve sleep quality, reduce hormonal imbalances and prevent hot flashes and night sweats.

Vitex

Vitex, aka chasteberry, is another supplement that works well on our list of natural remedies for menopause.

What to do: 160 to 240 mg daily is the ideal dosage for vitex.

How it works:
Vitex includes many of the same hormone balancing qualities as black cohosh and produces similar effects.

Dong Quai

Chinese medicine adds the next item to our natural remedies for menopause; a supplement called dong quai.

What to do:

  • Take dong quai three times daily by weight.
  • 520 mg per dose for women under 100 pounds
  • 1,040 mg per dose for women between 100-175 pounds
  • 1,560 mg per dose for women over 175 pounds.

How it works:
Dong quai has been used in Chinese medicine for more than 1200 years for the reduction of hot flashes.

Basil and Peppermint Oils

Essential oils can also have a beneficial effect, so they are also included in our natural remedies for menopause, beginning with basil and peppermint oil.

What to do:

  • Add 3 to 4 drops of each of the oils into 1 Tbsp of carrier oil (almond, coconut, olive, etc.) and use as a moisturizer, bath oil or massage oil.
  • Use a 1:1 mixture of basil and peppermint oil in an aromatherapy diffuser.
  • Create a room deodorizer with 5 drops of each of the oils, mixed in 1 oz. of vodka. Mix well and then add 2 oz. of distilled water. Put the mixture into a spray bottle. Shake before each use to mix well.

How it works:
Basil oil contains an estrogen like component, which when mixed with peppermint oil can also help reduce hot flashes.

Lavender Oil and Vitamin E

The sweet smell of lavender oil mixed with vitamin E is another aromatic addition to our list of natural remedies for menopause.

What to do:

  • Add 3 to 4 drops of each of the oils into 1 Tbsp of carrier oil (almond, coconut, olive, etc.) and use as a moisturizer, bath oil or massage oil.
  • Use a 1:1 mixture of lavender and vitamin E oil in an aromatherapy diffuser.
  • You can also create a room deodorizer spray similar to the one above using 5 drops of each of the two oils.

How it works:
Lavender oil helps to balance hormones. When vitamin E is added, it can also repair skin and tissue and help relieve vaginal dryness.

thyme plant

Thyme Oil

Rounding out our list of natural remedies for menopause is thyme oil.

What to do:

  • Add 6 to 8 drops of thyme oil into 1 Tbsp of carrier oil (almond, coconut, olive, etc.) to create a moisturizer, bath oil or massage oil.
  • Use thyme oil in an aromatherapy diffuser.
  • At the first sign of hot flashes place a couple drops of oil on a tissue and inhale it.
  • You can also create a room deodorizer spray similar to the one above using 10 drops of thyme oil.

How it works:
Thyme oil, like peppermint oil, is very effective at reducing the intensity of hot flashes.

Wrapping it Up

The changes that come upon you suddenly will be enough to shake up your routine, with a plan of action that includes several of our top 18 natural remedies for menopause, you can regain some comfort while you adjust to the new you. If you want to suggest other remedies not listed here or have used any of these remedies, be sure to share in the comments below.

Images from depositphotos.com and pixabay.com.

Gregory Melhorn

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