A woman in her late 40s is happy because she feels relief from menopause symptoms

Misbah Wasi

Functional Nutrition Specialist, Scientific & Regulatory Advisor for Health Supplements

Misbah Wasi is a seasoned professional in the field of Nutrition Science and Food Regulation for over 15 years. Currently, she is lendin her expertise in the area of Health Supplements and Nutraceuticals and is an active member of the Standards Review Group (SRG) - Nutraceuticals FSSAI Ms. Wasi is a post-graduate in Food and Nutrition. Certified Lead Food Safety Management Systems Auditor (FSMS, FSSC 22000) and a certified FoSTaC traine for Health Supplements and Nutraceuticals. She is also a Subject Matter Expert for ‘Food Regulations in India’ for IFLR (International Food Laws and Regulations) course at Michigan State University.

Managing Menopause Symptoms with Natural Supplements and Remedies

October 4, 2024

Menopause is a natural phase in every woman’s life, marking the end of menstruation and the reproductive years. While it is a normal biological process, menopause can bring about a variety of symptoms that can impact a woman’s quality of life. From hot flashes to mood swings, these symptoms can be challenging to manage. Fortunately, some natural supplements and remedies can help ease the transition and provide menopause relief. This blog will explore some of the most effective ways to manage menopause symptoms naturally, providing you with practical tips to support your well-being during this time.

What is Menopause?

Menopause typically occurs in women between the ages of 45 and 55, signaling the end of menstrual cycles¹. It is generally diagnosed after 12 consecutive months without a menstrual period. This phase is often preceded by perimenopause, a transitional period where women may start experiencing symptoms as their bodies prepare for menopause.

Common Symptoms of Menopause

The symptoms of menopause² can vary greatly from one woman to another, but some of the most common include:

• Hot Flashes: Sudden feelings of warmth, often intense, that can spread throughout the body, commonly experienced during the day or night (night sweats).

• Night Sweats: Hot flashes that occur during sleep, often leading to disrupted rest.

• Vaginal Dryness: A common issue due to the decrease in estrogen, leading to discomfort and sometimes painful intercourse.

• Mood Swings: Hormonal fluctuations can lead to sudden changes in mood, including irritability, sadness, or anxiety.

• Sleep Disturbances: Many women experience difficulty falling asleep or staying asleep, often related to night sweats.

Tips to Manage Menopause Symptoms

Natural Supplements for Managing Menopause Symptoms

Natural supplements can be an effective way to manage menopause symptoms, providing relief without the need for hormone replacement therapy (HRT).

Let’s understand some of the commonly recommended supplements:

• Black Cohosh: This herb has been used for centuries to help alleviate symptoms of menopause, particularly hot flashes and night sweats. It is believed to work by balancing hormone levels, providing menopause relief naturally³.

• Red Clover: Rich in isoflavones, a type of phytoestrogen, red clover may help reduce the frequency and severity of hot flashes⁴. It can also support bone health, which is important during and after menopause.

• Soy Isoflavones: Found in soy products, these natural compounds mimic the effects of oestrogen in the body. Soy isoflavones can help balance hormones and reduce menopause symptoms like hot flashes and vaginal dryness. Experts suggest the use of isoflavones as an alternative treatment option for women not willing to undergo hormone replacement therapy⁵.

• Evening Primrose Oil: Known for its anti-inflammatory properties⁶, evening primrose oil can help with symptoms such as breast tenderness and vaginal dryness. It is also used by some women to manage hot flashes, mood swings and night sweats⁷.

• Flaxseed: High in lignans, another type of phytoestrogen, flaxseed can help manage hot flashes and support overall hormonal balance⁸. It is also beneficial for heart health, which is crucial as women age.

• Vitamin E: This antioxidant vitamin has been shown to help alleviate hot flashes and support skin health^9,10. Vitamin E can be taken as a supplement or found in foods like nuts and seeds.

Home Remedies for Menopause Relief

In addition to natural supplements, several home remedies can help alleviate menopause symptoms. These remedies focus on lifestyle changes and natural practices that can be easily integrated into daily routines.

Herbal Teas

• Chamomile: Known for its calming effects, chamomile tea can help with sleep disturbances and reduce anxiety.

• Peppermint: This refreshing tea can help manage hot flashes and support digestive health.

• Valerian Root: Often used to promote relaxation and better sleep, valerian root tea can be particularly beneficial for women experiencing insomnia during menopause.

Dietary Adjustments

• Incorporate Phytoestrogen-Rich Foods: Foods like soy, flaxseed, and lentils are high in phytoestrogens, which may help balance hormone levels naturally.

• Avoid Triggers for Hot Flashes: Spicy foods, caffeine, and alcohol can trigger or worsen hot flashes. Reducing or eliminating these from your diet may help manage symptoms.

Regular Exercise

• Supports Overall Health: Regular physical activity can help manage weight, improve mood, and reduce the severity of menopause symptoms.

• Reduces Mood Swings: Exercise releases endorphins, which can help stabilize mood and reduce feelings of anxiety or depression.

Mind-Body Practices

• Yoga: Practising yoga can help reduce stress, improve flexibility, and promote relaxation. Specific poses can also support hormonal balance.

• Meditation: Regular meditation can help calm the mind, reduce stress, and improve sleep quality.

Maintaining a Cool Environment

• Tips for Reducing Night Sweats and Hot Flashes: Keep your bedroom cool, use breathable bedding, and wear light, moisture-wicking pyjamas to reduce night sweats. During the day, dress in layers so you can adjust your clothing as needed when a hot flash occurs.

The Role of Perimenopause in Menopause Management

What is Perimenopause?

Perimenopause is the transitional period leading up to menopause when a woman’s body begins to undergo changes that signal the end of her reproductive years¹¹. Symptoms similar to those of menopause may begin to appear, sometimes several years before menopause occurs.

Early Management of Symptoms

• Start Early: By recognizing and managing symptoms during perimenopause, women can ease their transition into menopause. This might include adopting the natural supplements and home remedies discussed above.

• Regular Monitoring: Keep track of symptoms and discuss them with a healthcare provider to ensure that any treatment or lifestyle changes are effective.

Additional Tips for Navigating Menopause Naturally

Beyond supplements and home remedies, there are additional strategies that can help manage menopause symptoms:

Importance of Hydration and a Balanced Diet

• Stay Hydrated: Drinking plenty of water can help manage hot flashes and support overall health.

• Balanced Diet: A diet rich in fruits, vegetables, lean proteins, and whole grains can help maintain energy levels and support hormonal balance.

The Value of Regular Sleep and Stress Management

• Prioritize Sleep: Create a relaxing bedtime routine, avoid screen time before bed, and maintain a consistent sleep schedule to improve sleep quality.

• Manage Stress: Engage in activities that reduce stress, such as spending time in nature, practicing hobbies, or socializing with friends and family.

When to Seek Professional Advice

• Consult a Healthcare Provider: If menopause symptoms become overwhelming or unmanageable, it is important to seek professional guidance. A healthcare provider can help tailor a management plan that suits your individual needs.

Managing menopause symptoms with natural supplements and remedies offers a holistic approach to this significant life transition. By incorporating these strategies into your daily routine, you can alleviate common symptoms such as hot flashes, night sweats, and mood swings, while supporting your overall well-being.

Remember, every woman’s experience with menopause is unique, so it is important to find the combination of natural remedies that works best for you. Prioritize your health and comfort by exploring these natural options, and embrace this new chapter of life with confidence.

References

Ilankoon, I. M. P. S., Samarasinghe, K., & Elgán, C. (2021). Menopause is a natural stage of aging: a qualitative study. BMC Women S Health, 21(1). https://doi.org/10.1186/s12905-020-01164-6
Ganitha G, Premalatha PB, Kannan I. A Study of the Age of Menopause and Menopausal Symptoms among Women in a Rural Area of Tamil Nadu, India. J South Asian Feder Menopause Soc 2017;5(2):87-91.
Mohammad-Alizadeh-Charandabi S, Shahnazi M, Nahaee J, Bayatipayan S. Efficacy of black cohosh (Cimicifuga racemosa L.) in treating early symptoms of menopause: a randomized clinical trial. Chin Med. 2013 Nov 1;8(1):20. doi: 10.1186/1749-8546-8-20. PMID: 24499633; PMCID: PMC4029542.
Kanadys, W., Barańska, A., Błaszczuk, A., Polz-Dacewicz, M., Drop, B., Kanecki, K., & Malm, M. (2021). Evaluation of Clinical Meaningfulness of Red Clover (Trifolium pratense L.) Extract to Relieve Hot Flushes and Menopausal Symptoms in Peri- and Post-Menopausal Women: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients, 13(4), 1258. https://doi.org/10.3390/nu13041258
Chen, L., Ko, N., & Chen, K. (2019). Isoflavone Supplements for Menopausal Women: A Systematic review. Nutrients, 11(11), 2649. https://doi.org/10.3390/nu11112649
Sharifi, M., Nourani, N., Sanaie, S., & Hamedeyazdan, S. (2024). The effect of Oenothera biennis (Evening primrose) oil on inflammatory diseases: a systematic review of clinical trials. BMC Complementary Medicine and Therapies, 24(1). https://doi.org/10.1186/s12906-024-04378-5
Kazemi, F., Masoumi, S. Z., Shayan, A., & Oshvandi, K. (2021). The effect of evening primrose oil capsule on hot flashes and night sweats in postmenopausal women: a Single-Blind Randomized controlled trial. Journal of Menopausal Medicine, 27(1), 8. https://doi.org/10.6118/jmm.20033
EFFECT OF FLAX SEED IN POST-MENOPAUSAL SYMPTOM REDUCTION IN COMPARISON TO MEDICAL TREATMENT. (2024). Journal of Population Therapeutics and Clinical Pharmacology, 31(3), 1730-1737. https://doi.org/10.53555/jptcp.v31i3.5104
Feduniw, S., Korczyńska, L., Górski, K., Zgliczyńska, M., Bączkowska, M., Byrczak, M., Kociuba, J., Ali, M., & Ciebiera, M. (2022). The Effect of Vitamin E Supplementation in Postmenopausal Women—A Systematic Review. Nutrients, 15(1), 160. https://doi.org/10.3390/nu15010160
Ziaei, S., Kazemnejad, A., & Zareai, M. (2007). The effect of vitamin E on hot flashes in menopausal women. Gynecologic and Obstetric Investigation, 64(4), 204–207. https://doi.org/10.1159/000106491
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