Menopause is a transformative stage of life. It marks the end of a woman’s reproductive years, usually between 45 and 55. During this time, the ovaries slowly make less estrogen and progesterone. This can bring hot flashes, mood swings, irregular periods, or trouble sleeping.
Everyone experiences it a little differently. Some women choose hormone replacement therapy, but many prefer natural ways to manage it. These approaches can ease symptoms and help you feel more like yourself. In this guide, we’ll walk you through natural menopause treatments that actually work.
1. Try Herbal Adaptogens for Hormonal Balance
Herbs like ashwagandha, maca root, and rhodiola can really help your hormones stay balanced. They support your adrenal glands and may calm hot flashes, night sweats, and mood swings. Many women also feel more energized and less stressed. These are some of the most effective natural menopause treatments available.
The best way to use these is to combine these herbs with simple breathing exercises or a short meditation. It helps keep cortisol in check and can make a real difference for sleep and weight changes during perimenopause.
How to use them:
- Ashwagandha: 300–500 mg once or twice daily in capsule form. Start at the lower dose and increase if needed.
- Maca: Add 1–2 teaspoons of powder to smoothies, oatmeal, or yogurt. You can adjust the amount gradually based on how your body feels.
- Rhodiola: 200–400 mg before breakfast or lunch for energy and stress support.
You can try the following Banana-Maca Smoothie Recipe, too:
- 1 frozen banana
- 1 cup almond milk
- 1 tsp maca powder
- ½ tsp cinnamon
Blend it up in the morning. It’s tasty, energizing, and hormone-friendly.
2. Eat a Phytoestrogen-Rich Diet
Phytoestrogens are plant compounds that gently mimic estrogen in your body. They can naturally help reduce hot flashes and other menopause symptoms that are linked to lower estrogen.
Foods that are rich in Phytoestrogens:
- Flaxseeds (1–2 tablespoons daily, ground for best results)
- Chickpeas
- Lentils
- Red clover
- Bean sprouts
- Sunflower seeds
- Sesame Seeds
- Whole grains, berries
- Cruciferous vegetables like broccoli, brussels sprouts, and kale
- Peaches
- Garlic
- Nuts like cashews, almonds, and peanuts
Research shows that including these foods regularly in the diet may reduce hot flashes and support bone health. You can sprinkle flaxseeds on oatmeal, add chickpeas or lentils to salads, or enjoy soy-based foods a few times a week for best results.
When you include these foods in your perimenopause diet plan, be sure to pair them with fiber-rich foods and protein to support your weight metabolism during perimenopause.
3. Try Mind-Body Therapies
Stress can make the menopause symptoms worse. It can cause hot flashes, insomnia, mood swings, bleeding during menopause, and even body odor changes. That’s where natural menopause treatments and mind-body techniques help.
Yoga, tai chi, meditation, guided relaxation, and biofeedback can improve your sleep and calm your nervous system. Studies show women who practice yoga daily often have fewer hot flashes and feel better overall.
At Kairos Functional Medicine in Houston, we’ll guide you in using these techniques. With guidance from our team, you can use these tools alongside your diet and supplements to feel more control during your perimenopause and menopause.
4. Get Better Sleep
Menopause can disrupt your sleep. Night sweats and hormone changes can wake you up at night. You don’t have to rely only on HRT, there are natural ways to improve your sleep.
- Try magnesium glycinate before bed to relax your body.
- Use a weighted blanket, as this can reduce nighttime awakenings
- Maintain a cool bedroom temperature to minimize hot flashes
- Sip valerian root or chamomile tea to calm your mind.
- Avoid screens for 1–2 hours before bedtime to reduce blue light exposure.
If you get better sleep, it can boost your cognitive function and help manage perimenopause body odor caused by hormonal changes.
5. Gut and Liver Detox
A healthy gut and liver help your body get rid of extra estrogen. This can ease bloating, fatigue, and mood swings during menopause. You can add foods like:
- Beets
- Dandelion greens
- Artichokes
- Cruciferous vegetables
- Probiotic foods like yogurt, kefir, and sauerkraut
You can try a simple detox. Start your day with warm lemon water and have a beet and greens smoothie or a salad with artichokes and cruciferous veggies. Add a small serving of kefir or sauerkraut with lunch or dinner.
Herbal teas like milk thistle, peppermint, or ginger can further support your liver and digestion during menopause.
6. Herbal Supplements
Herbal supplements can be helpful for managing menopause symptoms. Always start slowly and check with your doctor before starting any new supplement.
- Black cohosh helps with hot flashes and night sweats. You can take 20–40 mg daily.
- Red clover contains plant estrogens that may reduce hot flashes. You can take 40–80 mg daily.
- Evening primrose oil eases breast tenderness. Take 500–1,000 mg daily.
- Omega-3s support the heart, brain, and mood. Take 1,000 mg of fish oil or plant sources like flaxseed.
- Vitamin D & calcium protect your bones. You can take vitamin D 1,000–2,000 IU, calcium 1,000 mg daily.
- Magnesium helps with sleep and eases cramps. Take 200–400 mg in the evening.
- B vitamins support energy and stress management. One balanced B-complex daily works.
- Probiotics support your gut and hormone health. Yogurt, kefir, or a daily supplement helps.
7. Do Exercise Daily
Moving your body during menopause can change everything. It lifts your mood and helps with weight and energy. And remember, staying hydrated and giving yourself time to recover are just as important as the exercise itself.
Here’s what you should do:
- Strength training 2–3 times a week. You can try simple moves like squats, push-ups, or dumbbell rows to protect your bone density and muscle.
- HIIT sessions for 15–20 minutes. Try alternate quick bursts of cardio with strength moves for metabolism and stamina.
- Pilates or core work 3 times a week. Planks, bridges, and leg lifts help posture and balance.
- Hydration before, during, and after exercise. Dehydration can trigger hot flashes and fatigue. Keep your water bottle close.
- Stretch, take deep breaths, and allow your body to rest so hormones and muscles can reset.
FAQs
Q: How do I know if I’m in perimenopause or menopause?
Perimenopause shows symptoms like hot flashes, poor sleep, fatigue, or mood shifts, while your periods become irregular. Menopause is confirmed once you’ve gone 12 full months without a period.
Q: Can diet help with perimenopausal weight gain?
Yes! Following a perimenopause diet plan that is rich in fiber, protein, phytoestrogens, and anti-inflammatory foods can help with weight gain
Q: Is bleeding during menopause normal?
Light spotting can happen sometimes. Heavy bleeding isn’t normal and should be checked by a certified menopause practitioner near me.
Conclusion
Menopause can bring unexpected changes. But you don’t have to face them alone. You can manage perimenopausal weight gain, body odor changes, hot flashes, and sleep issues with natural menopause treatments and the right support.
At Kairos, Lola, one of our certified menopause nurse practitioners, takes the time to listen and guide you through your menopause journey. She’ll help you explore therapies, and treatments that work best for your body.
We combine functional medicine with primary care in Houston, Sugar Land, and Richmond, Texas. We accept major insurance plans like Blue Cross, Aetna, Ambetter, Cigna, and more.
New patients are always welcome. If you can’t make it to the clinic, telemedicine appointments are available across Texas.
