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Natural Remedies for Menopause Symptoms: Your Comprehensive Guide

Explore effective natural remedies for menopause symptoms. Learn how lifestyle changes, herbal supplements, and holistic practices can alleviate menopause discomfort.


Menopause is a natural phase in a woman's life, but the symptoms can be challenging to manage. Hot flashes, night sweats, mood swings, and other discomforts can significantly impact your quality of life. While there are various treatments available, many women seek natural remedies to alleviate these symptoms. This guide explores a range of natural solutions, from lifestyle adjustments to herbal supplements, that can help you navigate menopause with greater ease and comfor

Lifestyle Changes

Balanced Diet:

Eating a nutritious, balanced diet can help manage menopause symptoms. Make sure to incorporate plenty of fruits, vegetables, whole grains, and lean proteins into your meals. Foods rich in phytoestrogens, like soy products, flaxseeds, and lentils, can help balance hormone levels naturally. This is when we also need to make sure we are getting enough calcium and vitamin D, so it’s time to up the food rich in these like dairy, leafy greens and oily fish to name a few. 

Healthy Food

Careful Sun Exposure:

Vitamin D is essential for bone health, especially during menopause. Spending some time in the sun to boost vitamin D levels is ok, but always use sunscreen to protect your skin. Alternatively, consider vitamin D supplements if sun exposure is limited. There is much debate on this at the moment, so be sensible, going back to baking yourself in coconut oil is never going to be ok.

Vitamin D

Regular Exercise:

Engaging in regular physical activity can alleviate many menopause symptoms, including hot flashes, mood swings, and weight gain. Aim for a mix of aerobic exercises, strength training, and flexibility exercises like yoga or pilates. With the decrease in our bone density, strength training is very important, however I find a good boxing class great as a stress reliever, and pilates amazing to keep all those limbs moving how they should. Can we discuss pilates thigh ache - I think it’s worse than the squat thigh ache!


Identify and Avoid Triggers:

Certain foods can trigger hot flashes and mood swings. Common culprits include spicy foods, caffeine, and alcohol. Keeping a food diary can help you identify and avoid these triggers. There are some great apps to help with this, however, by the time we are going through menopause, I’m guessing we know what triggers us. Me - too much champagne or spicy food impacts my sleep and mood greatly, which impacts my work, which makes me grumpy and around we go!

Avoid Triggers


Staying well-hydrated is crucial all day everyday, including menopause. Drinking enough water can help reduce bloating, manage hot flashes, plumps our skin from the inside, helps with those pesky pimples, dry mouth and helps our brain work. If, like me, you find brain fog often has you going ‘how much water have I had’ use an app, mark it on your calendar or grab one of those big bottles and make sure you drink it all. 



Maintaining good sleep hygiene is crucial for managing menopause symptoms. Create a relaxing bedtime routine, keep your bedroom cool and dark, and avoid caffeine and heavy meals before bed. I know that sounds so boring but it works. No more Netflix in bed, doom scrolling in the bath or macchiato at the end of dinner. Your body will thank you.


Herbal Supplements

Black Cohosh:

Black cohosh is a popular herbal remedy known for its effectiveness in reducing hot flashes and night sweats. It's available in various forms, including capsules and teas.

Red Clover:

Red clover contains isoflavones, which are plant-based chemicals that act like oestrogen in the body. This can help reduce hot flashes and improve bone health.

Dong Quai:

Dong quai, also known as "female ginseng," is used in traditional Chinese medicine to balance hormone levels and relieve menopause symptoms.

Kava and Wild Yam:

Kava is known for its ability to reduce anxiety and improve sleep quality, while wild yam is often used to balance hormones and alleviate menopause symptoms.

Herbs for Menopause:

Other beneficial herbs include evening primrose oil, which can help with hot flashes and night sweats, and ginseng, which may improve mood and sleep. According to many, these herbs have been shown to alleviate various menopause symptoms effectively.

Herbal Supplements

Holistic Practices


Acupuncture can help alleviate a range of menopause symptoms, including hot flashes, insomnia, and mood swings. It can work by balancing the body's energy flow and reducing stress.

Mindfulness and Meditation:

Practising mindfulness and meditation can help manage stress, anxiety, and mood swings during menopause. Techniques like deep breathing and progressive muscle relaxation can also be beneficial.


Essential oils like lavender, peppermint, and clary sage can be used in aromatherapy to reduce stress, improve sleep, and alleviate hot flashes.

Mindfulness and Meditation:

Safety and General Advice

Bioidentical or Natural Hormones:

While bioidentical hormones are often marketed as a safer alternative, it's important to approach them with caution. Always consult with a healthcare provider before starting any hormone therapy to understand the potential risks and benefits.


Be cautious with any new supplements and herbal or natural remedies. Speak to your healthcare provider before making any changes to ensure they are safe and appropriate for your health needs.

We’ve looked at many of the things you can do to help alleviate your menopause symptoms, and some or all of these may work for you. It’s like anything about us complicated humans, we are all so different. So I’d like to offer a few other tips that have helped me:

  • When you can go herbal tea not coffee (makes me sad, but it has helped)

  • Go back to reading a paperback book

  • Baths

  • Candles

  • Music - some days it’s a dance party, others it’s a chillfest and both help my moods

  • Pick up the phone - truly, speaking to someone who gets it is a gamer changer when your symptoms are playing havoc with your life

alleviate your menopause symptom

Let’s face it, navigating menopause can be bloody challenging, but incorporating the natural remedies that work for you, into your routine can make a significant difference. From lifestyle changes to herbal supplements and holistic practices, there are various ways to alleviate menopause symptoms naturally. At Let's be frank…skincare, we believe in supporting women through every phase of life with effective, positive solutions. Explore our range of products designed to address the unique needs of menopausal skin and enhance your overall well-being and join our Facebook Group to let us know what’s working for you. 


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