5 Natural Menopause Treatments: Finding Relief Through a Holistic Approach

Menopause is a natural and inevitable phase in a woman's life, yet it frequently brings along discomforting symptoms. For some, it will be hot flashes, mood swings, and sleep disturbances, and for others, it may be plummeting libido, hair thinning, and migraines.

While there are medical options available, such as hormone replacement therapy and prescription medications, these are often considered a last resort due to potential side effects and long-term health considerations. Fortunately, there are a plethora of natural alternatives that can help you navigate this new chapter with grace and vitality.

In this comprehensive guide, we'll delve into natural treatments that can transform your menopause journey into a more comfortable and empowering experience.

Stages of menopause

Menopause is a complex and multifaceted process that unfolds over several years. It's not a singular event but a series of stages, each with its unique characteristics and challenges. Understanding these stages can provide valuable insights into what to expect and how to manage the transition effectively. 

Below, we explore the three main stages:

Perimenopause

Perimenopause is the transitional phase that leads up to menopause. It can last anywhere from a few months to several years.

• Age Range: Usually begins in a woman's 40s, but it can start earlier.
• Hormonal Changes: Gradual decrease in estrogen and progesterone production, leading to fluctuations in hormone levels. Since the ovaries also contribute to the body's testosterone production, there may be a slight decline in this hormone during perimenopause. However, the impact is generally quite minimal in comparison.
• Symptoms: Irregular menstrual cycles, hot flashes, mood swings, sleep disturbances, vaginal dryness, migraines, and fluctuations in cholesterol levels. As well as, a decrease in testosterone may affect libido, muscle strength, and overall vitality.
• Management: Lifestyle adjustments, hormone therapy, or other medical interventions may be considered to manage symptoms.

Menopause

Menopause refers to the stage when a woman has not had a menstrual period for 12 consecutive months. 

• Age Range: Most commonly occurs between ages 51 and 52, but this can vary.
• Hormonal Changes: The ovaries stop releasing eggs and significantly reduce their production of estrogen. There is also a decline in the levels of progesterone.
• Symptoms: Continuation or intensification of perimenopausal symptoms, along with potential long-term health considerations.
• Management: In addition to the approaches outlined in the perimenopausal section, it's also advisable to undergo regular health screenings and take preventive measures for long-term well-being.

Postmenopause

Postmenopause refers to the years following menopause.

• Hormonal Changes: Estrogen levels remain low. 
• Symptoms: Many symptoms may ease, but health risks related to the loss of estrogen, such as osteoporosis and heart disease, may increase. 
• Management: Regular medical check-ups, adopting healthy lifestyle habits, and monitoring for chronic health conditions are crucial.

Symptoms of Menopause

Menopause comes with a range of symptoms - some expected, some surprising. Here’s what to expect as your body starts to shift during menopause.

Physical symptoms

Menopause brings about a series of physical changes that can significantly impact a woman's daily life. From sudden temperature fluctuations to shifts in metabolism, the physical symptoms are diverse and can vary in intensity among different individuals. Here's a closer look at some of the most common:

Hot flashes and night sweats

It is marked by sudden, intense sensations of heat, frequently accompanied by perspiration, mainly affecting the face, neck, and chest.

• Causes: The exact cause is unknown, but it's believed to be related to hormonal fluctuations affecting the body's temperature regulation.
• Management: Lifestyle changes such as dressing in layers, avoiding triggers like spicy foods and caffeinated drinks, and using fans can help. For some women, medical treatments like hormone replacement therapy (HRT) or non-hormonal options such as certain antidepressants may also provide relief.

Vaginal dryness

It is characterized by the thinning, drying, and inflammation of the vaginal walls.

• Causes: Reduced estrogen levels lead to decreased moisture and elasticity in the vaginal tissues.
• Management: Over-the-counter lubricants, estrogen creams, or other prescribed treatments can alleviate symptoms.

Sleep disturbances

It is defined by challenges in both falling asleep and maintaining restful sleep.

• Causes: Hormonal changes, hot flashes, and anxiety related to menopause can disrupt sleep patterns.
• Management: Good sleep and relaxation techniques like deep breathing or progressive muscle relaxation before bed may prove helpful. If these approaches aren't effective, medical interventions such as sleep medications or cognitive behavioral therapy (CBT) may be considered.

Weight gain

This refers to the heightened accumulation of fat, especially in the abdominal area.

• Causes: Variations in metabolism, hormone levels, and lifestyle factors such as diet and exercise.
• Management: Healthy eating, regular physical activity, and consultation with healthcare professionals for personalized guidance may be necessary.

Emotional and cognitive symptoms

The transition into menopause is not only physical but also deeply emotional and cognitive. These signs are often intertwined with physical changes, creating a complex web of challenges that require understanding and care.

Below, we explore the most common emotional symptoms that women experience:

Mood swings

These are swift fluctuations in mood, encompassing symptoms like irritability, anxiety, or bouts of sadness.

• Causes: Hormonal fluctuations, sleep disturbances, and the emotional impact of menopausal changes.
• Management: Support from friends and family and counseling.

Memory and concentration issues

Difficulties with memory, focus, and cognitive function may arise.

• Causes: The underlying causes are complex and may include hormonal fluctuations, lack of sleep, and stress.
• Management: Brain exercises, stress reduction techniques, and medical evaluation if symptoms are severe.

Decreased libido

Diminished interest or desire for sexual activity may become common.

• Causes: Declining estrogen and testosterone levels, emotional factors, and physical changes such as vaginal dryness.
• Management: Open communication with partners, treatments for underlying physical issues, and counseling if needed.

5 natural remedies for menopause symptoms

Many women explore natural remedies to ease menopause symptoms and feel more like themselves again. Here are five options worth considering.

1. Use doctor-recommended sexual wellness devices

Menopause can bring big changes to your body - and your sex life. Natural lubrication may decrease, arousal might take longer, and genital sensitivity can shift. That’s where sexual wellness devices come in. These aren’t just about pleasure; it's about reconnecting and feeling good in your body during intimacy. And here’s what doctors are recommending.

Crescendo 2 is a bendable vibrator designed with doctors to help increase arousal, support natural lubrication, and magnify sensation through vibration. Its bendable shape helps you stimulate multiple areas at the same time, adapting to what you need. And it's 6 powerful motors all work to support healthy blood flow and genital responsiveness, which in turn helps support natural lubrication and arousal for better intimacy.

Legato is the first vibrating ring made to stimulate the entire vulva and labia, delivering full coverage stimulation that’s key for building arousal during menopause. Since most women need external stimulation to get turned on, Legato makes it easier to get there - with or without penetration. Bonus: You can even wear it during sex to keep arousal continuous during intercourse. The large gap in the middle is designed for a partner (or another device) to fit through.

Tenuto 2 is a wearable device worn by him, but made with couples in mind. It sits at the base of the penis and delivers powerful vibrations to his parts, while also stimulating the vulva and clitoris at the same time. It’s ideal for building arousal and keeping stimulation going from start to finish during intercourse - helping both partners stay connected and feel more throughout.

Together, these FDA-registered, FSA/HSA eligible devices offer a natural, non-hormonal way to support your intimacy and stay connected to pleasure throughout this transition.

2. Change your diet

The foods we consume play a vital role in how our bodies function, especially during significant life transitions like menopause. Making certain dietary choices can align with the body's changing needs, offering support and relief from common symptoms. Here's how:

• Plant-Based Diets: Incorporating a variety of plant-based foods can be a strategic approach during this transitional time. Rich in phytoestrogens, compounds that mimic estrogen in the body, plants like soy, flaxseeds, and whole grains may alleviate hot flashes and contribute to overall wellness.
  
• Healthy Proteins: Protein is a building block for muscles and tissues. Including a variety of protein sources such as nuts, seeds, beans, legumes, and lean meats can support body composition, providing the energy and strength needed during menopause.
  
• Hydration: Staying well-hydrated is essential at any life stage. However, it is particularly important during this period, as hormonal fluctuations can lead to dryness in various parts of the body. Drinking six to eight cups of water daily is a simple yet effective way to support overall hydration, aiding digestion and skin health.

3. Try herbal supplements

In the search for natural remedies to ease menopause symptoms, herbal supplements have become a popular choice. These plant-derived compounds offer a gentle approach, often working in harmony with our systems. 

While scientific research on herbal remedies is ongoing, many women find relief through these options. Here's a closer look at some commonly used herbal supplements for menopause:

• Licorice Root: Known for its sweet flavor, licorice root has been used in traditional medicine for centuries. It may relieve hot flashes and improve sexual well-being by replicating the effects of estrogen. One study suggests that licorice root can also reduce the frequency and duration of hot flashes, making it a valuable option for those seeking natural relief.

• Anise: Anise, with its distinct aroma, is known to contain phytoestrogens. It has been studied for its potential to reduce the length and severity of hot flashes. Incorporating anise into the diet or taking it as a supplement may provide a gentle way to ease them.

• Fennel: Fennel's aromatic seeds are not only a culinary delight but also a possible aid for menopause. Some research indicates that fennel can improve mental clarity and assist with vaginal atrophy, a condition where the vaginal walls become thinner and drier. Its estrogen-like effects may contribute to these benefits, offering a natural approach.

• Black Cohosh: Black cohosh has a long history of use for women's health issues, including menopause. While results are mixed, one study suggests that black cohosh may help with hot flashes and mood disturbances like depression. Its potential effects on serotonin receptors could explain these benefits, though more research is needed to fully understand its mechanisms.

4. Incorporate mindfulness techniques

The menopausal transition is not only a physical process but an emotional and spiritual one as well. As the body undergoes significant shifts, the mind and spirit seek balance and harmony. Mindfulness and relaxation techniques such as yoga and acupuncture offer a holistic approach to care, addressing the whole person rather than isolated symptoms. Here's a closer look:

• Yoga: Yoga is more than a physical exercise; it's a practice that unites the body, mind, and spirit. Many women turn to yoga for its potential to reduce stress, improve flexibility, and enhance wellness. Specific poses and breathing exercises may alleviate menopausal symptoms, improve sleep quality, and foster a sense of inner calm. 
• Acupuncture: Acupuncture, a key component of traditional Chinese medicine, involves inserting thin needles into specific points on the body to balance energy flow. Some women seek acupuncture for symptoms like hot flashes, night sweats, and mood swings. 

5. Adopt healthy lifestyle changes

The lifestyle choices made during this period can significantly influence the experience. Two key areas that often require attention during this transformative phase are exercise and sleep.

Exercise

Regular physical activity is essential at any stage of life, but it takes on added importance during menopause. As the metabolism changes, maintaining muscle function and bone density becomes crucial. Exercise can:

• Increase Muscle Strength: Strength training helps preserve muscle mass, supporting mobility and balance.
• Enhance Cardiovascular Health: Aerobic exercises like walking, cycling, or swimming promote heart health.
• Improve Mood: Physical activity releases endorphins, the "feel-good" hormones, which can alleviate mood swings and depression.
• Support Weight Management: A combination of strength and aerobic exercises can assist with weight control.
• Promote Bone Health: Weight-bearing exercises help maintain bone density, reducing the risk of osteoporosis.

Quality Sleep

Sleep is a foundational aspect of health, and ensuring restful slumber becomes particularly vital during this period. Hormonal shifts can disrupt sleep patterns, leading to insomnia or restless nights. Here's how to foster quality sleep:

• Create a Sleep-Friendly Environment: A cool, dark, and quiet room can enhance sleep quality.
• Establish a Routine: Going to bed and waking up at the same time every day helps regulate the internal clock.
• Avoid Stimulants Before Bed: Limiting caffeine, alcohol, and screen time in the evening can promote quality sleep.
• Consider Professional Guidance: If disturbances persist, consulting with healthcare providers can provide personalized solutions.

Takeaway 

Menopause is a significant transition, but it doesn't have to be a struggle. By embracing natural remedies and making mindful lifestyle changes, you can navigate this phase with ease and empowerment. Whether it's adjusting your diet, exploring doctor-recommended intimacy devices, or engaging in relaxation techniques, the path to relief is within your reach. You deserve pleasure, intimacy, and comfort at every age. If you're ready for more, here's how to have great sex during menopause.

FAQs