7 Natural Menopause Treatments that Really Work

Introduction to Natural Menopause Treatments

Menopause signals a major transition in a woman's life. As estrogen levels decline, it often brings unpleasant symptoms like hot flashes, insomnia, mood swings, and vaginal dryness. While hormone therapy provides relief, many women prefer natural alternatives to balance hormones and manage symptoms.

Fortunately, there are many safe and effective natural remedies for menopausal problems. Herbs, supplements, diet, lifestyle changes, and mind-body practices can all provide relief and restore quality of life during menopause.

Read on to learn about 7 researched-backed natural treatments that can help you thrive during the menopausal transition and beyond.

Black Cohosh for Hot Flashes and Night Sweats

Black cohosh is one of the most well-studied herbs for relieving hot flashes and night sweats during menopause. Native Americans originally used this herb to treat female reproductive issues.

Today, black cohosh is widely used in Europe and has been approved in Germany for premenstrual discomfort, painful menstruation, and menopausal symptoms. It's one of the most popular alternative remedies for menopause in the United States.

How Black Cohosh Works

Black cohosh has not been shown to affect hormone levels. Instead, it acts like estrogen in certain parts of the brain to temper hot flashes. It also has anti-inflammatory effects that may inhibit the fluctuation of body temperature.

Numerous studies demonstrate black cohosh can reduce the frequency and severity of hot flashes and night sweats. It may work best for women in the first year of menopause.

How to Take Black Cohosh

The standard dose is 20-40 mg of black cohosh extract twice daily. It may take 4-8 weeks to experience the full effects. Look for a reputable brand certified by www.consumerlab.com.

Potential side effects include headaches, stomach discomfort, rash, weight gain and muscle pain. Extremely rare but serious side effects involve liver damage. Avoid black cohosh if you have a liver disorder or take medications that affect the liver.

Evening Primrose Oil for Hot Flashes

Evening primrose oil is another popular supplement for managing hot flashes during menopause. It contains gamma-linolenic acid (GLA), an omega-6 fatty acid involved in hormone regulation.

Some, but not all, studies suggest taking evening primrose oil by mouth can modestly decrease the frequency of hot flashes. The recommended dosage is 500–1000 mg daily for symptom relief.

Evening primrose oil is generally safe with minimal side effects like headache and upset stomach. It may increase the risk of bruising or bleeding when combined with blood thinners.

Other Benefits of Evening Primrose Oil

In addition to relieving hot flashes, evening primrose oil may provide other benefits related to menopause:

• Helps reduce breast pain and tenderness
• Improves skin dryness by supporting ceramide production
• Supports bone health and prevents osteoporosis
• Eases mild depression, anxiety, irritability

Evening primrose oil is a highly versatile supplement that can relieve several uncomfortable symptoms during the menopausal transition.

Maca Root for Balancing Hormones

Used for centuries in Peru, maca root has gained popularity for relieving menopausal symptoms. Maca is a cruciferous vegetable rich in phytonutrients. Dried maca powder can be added to foods and drinks.

Research shows maca helps balance female sex hormones while alleviating hot flashes, night sweats, insomnia, depression, anxiety, and vaginal dryness. It may work by stimulating pituitary gland and hypothalamus function.

The typical dose is 500–1000 mg of maca powder one to two times daily. Maca is well tolerated with minimal side effects like upset stomach or insomnia. Avoid taking maca in those with thyroid problems due to its high iodine content.

Other Potential Benefits of Maca

In addition to menopause relief, maca root offers other advantages:

• Increases libido and improves sexual function
• Boosts energy, stamina and athletic performance
• Enhances fertility and egg health
• Strengthens bones to prevent osteoporosis
• Relieves PMS, menstrual cramps, and pain

With its ability to balance female hormones, maca can treat many conditions related to menstruation and menopause beyond just hot flashes and mood swings.

Flaxseed to Reduce Hot Flashes

Flaxseed is one of the richest sources of plant-based estrogen compounds called lignans. Lignans mimic estrogen's effects in the body and help stabilize shifting hormone levels.

Eating 1-2 tablespoons of flaxseed daily may help dampen hot flashes. Flaxseed lignans also have antioxidant and anti-inflammatory effects that support heart and breast health.

You can buy pre-ground flaxseed meal or grind whole flaxseed in a coffee grinder. Add it to cereal, yogurt, oatmeal, salads, or smoothies. When baking, substitute 1/3 cup flaxseed meal for 1 egg.

Flaxseed provides fiber for digestive regularity, which can help reduce constipation during menopause. It has a mild, nutty flavor perfect for adding a nutrition boost to meals and snacks.

Tips for Taking Flaxseed

• Drink plenty of water to avoid digestive issues.
• Start with 1 tablespoon daily and work up to 2 tablespoons.
• Ground flaxseed should be refrigerated and consumed within 2 weeks.
• Avoid flaxseed if taking blood thinners due to anti-clotting effects.

Incorporating flaxseed into your diet is easy and offers wide-ranging menopausal relief from hot flashes, breast tenderness, mood swings, digestive issues, and more.

Soy Isoflavones to Balance Hormones

Soy foods and isoflavone supplements derived from soy provide a natural alternative to traditional hormone therapy. Soy isoflavones act as phytoestrogens - plant compounds that mimic estrogen in the body.

Studies demonstrate soy isoflavones reduce hot flashes, vaginal dryness, anxiety, heart palpitations, sleep disturbances and other menopause symptoms. The minimum effective dose is 50 mg isoflavones daily.

Edamame, tofu, tempeh, miso, and soy milk are all nutritious sources of soy isoflavones. Soy protein powders and supplements provide more concentrated amounts.

Other Health Benefits of Soy

Beyond relieving menopause symptoms, soy isoflavones offer additional benefits:

• Lowers cholesterol to support heart health
• Reduces risk for hormone-related cancers
• Preserves bone density and prevents fractures
• Boosts memory, cognitive function and mood

For women concerned about hot flashes, heart disease, memory loss, and osteoporosis, eating soy as part of a balanced diet can help target multiple issues.

Acupuncture for Menopause Symptoms

Acupuncture is a therapeutic technique involving the insertion of tiny needles into specific body points to improve the flow of energy. This ancient Chinese medicine practice is increasingly used to treat menopausal symptoms.

Clinical studies indicate acupuncture significantly reduces the frequency and severity of hot flashes and night sweats in menopausal women. It also improves sleep quality, sexual function, anxiety, depression, and quality of life.

Effects are cumulative, so multiple sessions are needed to experience results. Typical treatment involves 1-2 sessions per week for 6-8 weeks. Maintenance sessions every 2-6 months help sustain benefits.

How Acupuncture Provides Menopausal Relief

Acupuncture is believed to influence the hypothalamic-pituitary-ovarian axis and enhance endorphin release for symptom relief. Precise needle placement in areas like the ear, scalp, back, feet and abdomen can target menopausal problems.

As an added perk, acupuncture can reduce headaches, back pain, osteoarthritis and high blood pressure - other common issues during menopause.

Cognitive Behavioral Therapy (CBT)

Cognitive behavioral therapy (CBT) focuses on changing negative thought and behavior patterns that may worsen menopausal symptoms.

In CBT, a therapist helps guide and empower a woman to identify stress triggers, overcome anxiety, improve sleep habits, adopt lifestyle changes, and develop coping mechanisms during menopause.

Studies demonstrate CBT significantly reduces the intensity and impact of hot flashes. It also improves overall quality of life in menopausal women better than usual care.

CBT for Menopausal Depression and Anxiety

Up to 23% of menopausal women experience depression. CBT helps prevent and treat menopause-related depression by identifying distorted negative thoughts and replacing them with realistic assessments.

Relaxation techniques and constructive solutions taught in CBT also improve anxiety, anger, and irritability during menopause.

CBT empowers women to take control of menopause instead of feeling victimized by it. Online programs make this type of therapy easily accessible.

Lifestyle Changes That Help with Menopausal Symptoms

Simple lifestyle measures can also relieve menopausal symptoms when combined with other natural treatments:

• Regular Exercise - Helps reduce hot flashes, depression, weight gain, bone loss.
• Healthy Diet - Eat more soy, fruits, vegetables, fiber, calcium, vitamin D.
• Stay Cool - Use fans, dress in layers, keep the thermostat low.
• Quit Smoking - Lower hot flashes, mood swings, heart disease risk.
• Reduce Stress - Try meditation, yoga, deep breathing, listening to music.
• Get Support - Join a menopause support group to share experiences.

Making positive lifestyle changes empowers women to take control of their health during menopause. Small daily habits make a big difference in easing symptoms.

The Takeaway: Natural Treatments Can Safely Relieve Menopausal Symptoms

Menopause marks a major transition for women, often bringing hot flashes, trouble sleeping, mood swings, and other unwelcome symptoms.

The good news is there are many safe, research-backed natural remedies that can help control symptoms without hormones. Herbs like black cohosh, evening primrose oil, maca, and flaxseed provide symptom relief while supporting overall health.

Mind-body therapies like acupuncture and CBT empower women to manage menopausal changes. Combined with positive lifestyle habits, natural remedies allow women to thrive during menopause and beyond.

By understanding all the effective options available, women can find the right solution to relieve their unique menopausal symptoms for a smooth transition.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.