How to Relieve Menopause Symptoms Naturally?

What is Menopause?

A woman's body changes throughout her lifetime. Many of those changes are due to varying hormone levels that happen at different stages in life. Puberty often starts when a girl is about 12 years old. Her body changes-breasts and pubic hair develop, monthly periods begin.

Menopause transition, commonly called perimenopause, is the time when a woman's body is closer to menopause. At this time, a woman's periods may become less regular, and she may start to feel menopause symptoms, such as hot flashes and night sweats.

There may be some menopause symptoms, such as vaginal dryness, which may continue long after you have passed through menopause.

Changing hormone levels can cause a variety of menopause symptoms that may last from a few months to a few years or longer. Some women have slight discomfort or worse. Others have little or no trouble. If any of these changes bother you, check with a doctor to find a menopause treatment.

Risks of Early Menopause

Menopause is likely to occur naturally after age 45. However, menopause will occur at any age following the removal of both ovaries (oophorectomy). Radiation therapy or other treatment that damages the ovaries so that they no longer function will also cause early menopause.

Other factors that increase the risk of early menopause (before age 45) include:

• Heavy smoking.
• Radiation therapy to or removal of the pituitary gland.
• Chemotherapy.
• Radiation therapy to the abdomen or pelvis.
• Treatment with gonadotropin-releasing hormone analogues (GnRH-As).
• Genetic and autoimmune diseases.
• Eating disorders such as anorexia or bulimia.

Symptoms of Menopause

You may not even notice two important menopause symptoms:

• Loss of bone tissue can weaken your bones and cause osteoporosis.
• Heart disease risk may grow, due to age-related increases in weight, blood pressure, and cholesterol levels.

Osteoporosis

To maintain strong bones, the body is always breaking down old bone and replacing it with new healthy bone. For women, the loss of estrogen around the time of menopause causes more bone to be lost than is replaced. If too much bone is lost, bones become thin and weak and can break easily. Many people do not know they have weak bones until they break a wrist, hip, or spine bone (vertebrae). Doctors can test bone density (bone densitometry) to find out if you are at risk of osteoporosis.

Heart disease

Younger women have a lower risk of heart disease than do men of the same age. But after menopause, a woman's risk of heart disease is almost the same as a man's. In fact, heart disease is the major cause of death in women, killing more women than lung or breast cancer.

It's important to know your blood pressure, and levels of cholesterol, HDL, triglycerides, and fasting blood glucose. You can lower your chance of heart disease by eating a healthy diet, not smoking, losing weight, and exercising regularly. There are also drugs that can help. Talk to your doctor to be sure you are doing everything possible to protect your heart.

How to Relieve Menopause Symptoms?

To stay healthy during menopause and relieve menopause symptoms you can make some changes in the way you live. For example:

• Stop smoking.
• Eat a healthy diet that is low in fat and cholesterol and moderate in total fat. Your diet should aim to be high in fiber and include fruits, vegetables, and whole-grain foods. It should also be well balanced in vitamins and minerals, including calcium.
• Lose weight if you are overweight.
• Take part in weight-bearing exercise, such as walking, jogging, running, or dancing, at least 3 days each week.
• Take medicine to lower your blood pressure.
• For vaginal discomfort, use water-based vaginal lubricants (not petroleum jelly) or an estrogen cream.
• If you frequently feel an urgent need to urinate, ask a doctor about techniques such as pelvic muscle exercises, biofeedback, and bladder training that can help you improve muscle control.
• Be sure to get regular pelvic and breast exams, Pap tests, and mammograms. Contact a doctor right away if you notice a lump in your breast.
• If you are having hot flashes, keep a diary to track when they happen. You may be able to use this information to help find out what triggers them.
• Try these tips to help manage hot flashes:
  • When a hot flash starts, go somewhere cool.
  • If hot flashes wake you at night, try sleeping in a cool room.
  • Dress in layers that you can take off if you get too warm.
  • Use sheets and clothing that let your skin "breathe."
  • Have a cold drink (water or juice) at the beginning of a flash.
• Think about natural menopause treatment to relieve menopause symptoms.

Hormone Replacement Therapy

Menopause is a natural occurrence in a woman's reproductive life. So why not treat it in a natural way? Hormone replacement therapy (HRT) is the standard option to relieve menopause symptoms among healthcare providers; however there remains considerable controversy about the benefits and risks associated with standard hormone replacement therapy drugs.

For the past several decades, conventional medicine has treated hot flashes and other menopause symptoms with estrogen replacement therapy (ERT). But because ERT is contraindicated for women with a history of cancer, hormone replacement therapy, which combines estrogen with a synthetic progesterone, is often used instead.

But many women don't want to take the potential increased risk of cancer associated with ERT, or they dislike the cyclical bleeding & significant side effects often caused by hormone replacement therapy. These women start looking for natural menopause treatment.

In the U.S., where pharmaceutical companies make $8 billion a year on synthetic hormones, breast cancer, heart attacks and strokes are increasing dramatically among menopausal women. Dr. John Lee, author of "What your Doctor May Not Tell You about Menopause", blames the increases on synthetic hormones.

He says that the pharmaceutical companies are well aware of the problems. "The whole thing is madness," he says, "and it's driven by greed." A few simple and natural solutions can clear up the menopause symptoms and eliminate the health risks associated with the synthetic hormones.

Menopause Surgery

Surgery is not a menopause treatment, but conditions requiring surgery become more common at the time of menopause.

Menopause surgery may be required to relieve menopause symptoms when:

• Vaginal bleeding is severe and interferes with your daily activities.
• Abnormal vaginal bleeding does not respond to other treatments and anemia develops because of blood loss.
• Other problems are found or suspected, including:
  • Endometrial hyperplasia.
  • Uterine fibroids.
  • Endometriosis.
  • Uterine prolapse.
  • Gynecological cancers, such as cancer of the cervix, the ovary, or the lining of the uterus (endometrial cancer).

Natural Treatments

Phytoestrogens are naturally occurring compounds derived from plants that have estrogenic activity. They have a similar chemical structure to estrogen and bind to the receptors, acting like hormone regulators. As a group of compounds they exhibit many properties and can behave by boosting estrogen effects even though the dose is minuscule.

They can also act to minimize the effect of estrogen when there is excess and seem to have anti-bacterial and anti-fungal properties and reduce the effects of viruses.

Natural menopause treatment products are formulated with the best-known combination of high-potency phytoestrogen botanicals which have a long empirical history of menopause treatment relieving menopause symptoms, and supporting the body's hormonal balance.

Natural Products for Menopause Relief

Natural products offer a non-hormonal approach to managing menopause symptoms. These products are commonly used by women who prefer to avoid hormone replacement therapy or are looking for additional support during the menopausal transition. Natural solutions typically come in the form of capsules, tablets, teas, tinctures, or creams, and are available without a prescription.

Popular Forms of Natural Products

• Herbal supplements. These are among the most widely used natural options for menopause support. They often contain plant-based compounds traditionally associated with hormone regulation and symptom relief.
• Topical creams. Some natural products are applied to the skin. These creams are designed to deliver active ingredients through the skin barrier and may help with symptoms such as dryness or irritation.
• Teas and infusions. Herbal teas are a gentle way to incorporate plant-based support into daily routines. They are often used to promote relaxation and may support sleep and mood balance.
• Homeopathic products. These use highly diluted substances believed to stimulate the body's self-healing process and are sometimes chosen for menopause symptom relief.
• Dietary supplements. In addition to herbs, some natural menopause products include vitamins, minerals, and other nutrients. These supplements aim to support general health and may reduce the severity of symptoms like fatigue or bone loss.

Benefits of Using Natural Products

Natural menopause products are often preferred due to their perceived safety and minimal side effects. While results vary, many users report relief from hot flashes, night sweats, mood swings, and other discomforts. These products may also offer long-term wellness benefits, including better sleep quality, improved skin condition, and emotional balance.

Accessibility and Usage

Natural menopause treatments are widely accessible in pharmacies, health food stores, and online. They typically do not require medical supervision, but users should still follow product instructions and consider speaking with a healthcare provider if symptoms persist. Some women use natural products as standalone therapies, while others combine them with lifestyle changes like diet and exercise for better results.

How Natural Products Help Relieve Menopause Symptoms

Natural products support the body's natural processes to ease menopause symptoms without synthetic hormones. They work by interacting with various systems in the body to reduce discomfort and promote balance. While each product may function differently, most target common menopause-related concerns such as hot flashes, mood changes, poor sleep, and fatigue.

Hormonal Support Without Hormones

• Plant-based compounds: Many natural products contain plant-derived compounds that act like weak estrogens. These substances can bind to estrogen receptors and offer mild estrogenic effects, which may help reduce hot flashes, night sweats, and vaginal dryness.
• Balancing hormone activity: Some ingredients help modulate hormone production or activity rather than replacing hormones directly. This support may reduce hormonal fluctuations and promote a smoother transition through menopause.

Nervous System Regulation

• Calming effects: Natural products often include herbs that soothe the nervous system. This can help manage symptoms such as anxiety, irritability, and mood swings, which are common during menopause.
• Sleep improvement: Many women experience disrupted sleep due to hormonal changes. Certain natural products promote better sleep quality by calming the mind and helping the body relax.

Thermoregulatory Balance

• Reducing hot flashes and sweating: Some products target the body's temperature control system. They may help stabilize internal temperature and reduce episodes of sudden heat or sweating.

Supporting Energy and Vitality

• Combating fatigue: Menopause often brings feelings of tiredness. Natural products can support energy production and help women feel more active and alert during the day.
• Boosting mood and motivation: Ingredients that promote mental clarity and reduce emotional lows can help improve overall well-being and motivation.

Promoting General Health

• Bone and joint support: Menopause can lead to reduced bone density. Some natural products include nutrients or herbs that support bone health and joint comfort.
• Skin and hair benefits: Natural products may also help improve skin elasticity and hair condition by supporting hydration and cellular repair.

Natural products offer a multi-targeted approach by gently supporting various body systems. Rather than forcing hormone changes, they promote balance, comfort, and long-term health during menopause. Regular use, along with a healthy lifestyle, may enhance their benefits.

Common Ingredients in Natural Menopause Products

Natural menopause products often contain a combination of herbs, plant extracts, vitamins, and minerals. These ingredients are selected for their traditional use, safety, and ability to ease common symptoms of menopause. While each formula may vary, several ingredients appear frequently due to their wide-ranging effects.

Common Herbal Ingredients

• Black Cohosh: This herb is one of the most frequently used in menopause supplements. It is commonly included for its ability to reduce hot flashes, sweating, and mood swings.
• Red Clover: Red clover contains plant compounds that may act similarly to estrogen. It is often used to relieve hot flashes, support bone health, and improve cardiovascular function.
• Dong Quai: A traditional herb used in Asian medicine, Dong Quai is believed to support hormone balance and may help reduce menstrual discomfort and promote emotional stability during menopause.
• Chasteberry (Vitex): This ingredient is known for regulating hormone-related symptoms. It is often used to relieve breast tenderness, irritability, and irregular cycles in perimenopausal women.
• Maca Root: Maca is a root vegetable from South America that supports energy, mood, and libido. It is widely included in menopause products for its positive effects on stamina and emotional well-being.

Supportive Vitamins and Minerals

• Vitamin D: Often included for bone health, Vitamin D plays a vital role in calcium absorption and supports mood and immune function.
• Calcium: Essential for maintaining strong bones, calcium is a key ingredient in many menopause formulas, especially to counter the risk of osteoporosis.
• Vitamin B6 and B12: These B vitamins help support nervous system function, reduce fatigue, and improve mood, which can be affected during menopause.
• Magnesium: Known for its calming effect, magnesium may reduce sleep disturbances, muscle cramps, and anxiety.
• Zinc: Included for immune support and hormonal balance, zinc also promotes healthy skin and hair.

Additional Plant Extracts

• Licorice Root: Sometimes used to support adrenal function and reduce the frequency of hot flashes.
• Evening Primrose Oil: Rich in fatty acids, it is commonly used to manage breast tenderness and support skin hydration.

These ingredients are often blended for combined effects, aiming to reduce multiple symptoms at once. Most are well-tolerated and backed by traditional use, with modern research supporting their potential benefits for menopausal support.

How to Prevent Menopause Symptoms?

There are many factors that can contribute to the development of certain menopause symptoms in women. For example, certain hormonal conditions or medications can affect the body's hormonal balance and increase symptoms of menopause.

Although it's impossible to prevent menopause completely, women can take certain steps to decrease the negative effects of menopause. This includes:

• choosing a healthy and balanced diet
• reducing stress
• taking regular exercise
• decreasing alcohol and caffeine intake
• maintaining a healthy weight and preventing obesity
• quitting smoking
• staying hydrated
• taking multi-vitamin supplements for women

Reference

1. The North American Menopause Society: Menopause Symptoms and Treatments
2. National Institutes of Health: Menopausal Hormone Therapy Information
3. WebMD.com: 11 Supplements for Menopause