Menopause: Symptoms & 13 Natural Solutions

Menopause is a natural stage in a woman’s life, typically occurring between the ages of 45 and 55.
It can last several years and is accompanied by numerous physical and emotional changes.
This article explores the most common menopause symptoms and offers natural solutions to alleviate them, helping women navigate this transition with ease.

What is menopause and how to recognize it?

Menopause marks the permanent cessation of menstruation, confirmed after 12 consecutive months without a period.
It is caused by a gradual decrease in estrogen production by the ovaries.
Menopause includes several phases:

• Perimenopause: Menstrual cycles become irregular, and the first symptoms appear.
• Menopause: The cessation of menstruation.
• Postmenopause: The period following menopause, where symptoms may persist.

Menopause can occur before or after the age of 40, but it is more common after 50.
About 1% of women enter menopause before 40, and 5% between the ages of 40 and 45.

This hormonal transition is a gradual process, not an overnight event.
There is a transitional phase called perimenopause, which occurs before menopause.
The duration of this phase varies from woman to woman but typically starts about four years before the last period.
For some women, this transition can begin as much as 10 years before menopause.

What are the most common symptoms of menopause?

Symptoms vary among women, but the most frequent include:

• Hot Flashes: Sudden sensations of heat affecting the upper body.
• Night Sweats: Excessive sweating that disrupts sleep.
• Fatigue: Often related to sleep disturbances or hormonal imbalance.
• Mood Changes: Irritability, anxiety, or depression.
• Vaginal Dryness: Leading to itching or pain.
• Insomnia: Difficulty falling asleep or frequent waking.
• Weight Gain: Especially around the abdomen.
• Thinning Hair: Loss of hair density.

Natural solutions for a better menopause experience

What supplements and nutrients are beneficial during menopause?

A balanced diet and appropriate supplements can significantly help relieve menopause symptoms:

• Vitamin D

Vitamin D, often called a hormone rather than a vitamin, can regulate mood, boost energy, and has anti-inflammatory properties.
It also plays a crucial role in preventing osteoporosis by strengthening bone density.

The vitamin D recommended dosage is 2000 to 5000 IU per day (aff).

• Magnesium Glycinate

Magnesium glycinate (or Magnesium bisglycinate) is better absorbed by the body than magnesium oxide or citrate (aff).
It may be effective for reducing mood disturbances, regulating sleep, and soothing migraines.

The recommended dosage is 250 to 500 mg per day.

• B Vitamin Complex

Menopause often leads to fatigue, and supplementing with B vitamins can help combat it.
Vitamins B2, B6, and B12 are particularly effective, but a Vitamin B Complex may be a more convenient option (aff).

• L-Methylfolate

This active form of folic acid is essential for maintaining psychological balance by promoting the synthesis of neurotransmitters involved in managing stress and mood.
Traditional folic acid supplements do not have this effect, which is why L-Methylfolate is recommended (aff).

The recommended dosage is 15 mg per day.

• Iron

Iron can be especially helpful during perimenopause when menstrual cycles become irregular and flow is heavier.
It is recommended to have a blood test to assess ferritin levels before starting iron supplementation.

• Coenzyme Q10

The active form of coenzyme Q10, Ubiquinol, can significantly impact menopause discomfort (aff).
It acts as an antioxidant, improving overall health, mood, and skin in menopausal women.

The recommended dosage is 100 mg per day.

• Biotin

Biotin may help manage hair loss associated with menopause.
Additionally, you may want to consider collagen supplements, jojoba oil, or specific hair health supplements (aff).

Natural treatment for hot flashes and night sweats

Certain herbs can help reduce hot flashes and night sweats.
Here are some natural options:

• Red Clover

Red clover may help slow down hot flashes and regulate hormonal fluctuations.
It is also beneficial for bone health.

• Maca

Maca can help balance hormones and increase the body’s ability to manage stress.
It has been used for millennia in Peru to treat various disorders.

The recommended dosage of organic maca powder is 1.5 grams during perimenopause, and 2-3 grams during menopause, to be dissolved in a glass of water or juice (aff).

• Wild Yam

Wild yam supports progesterone production and thus helps balance hormones.
It can reduce hot flashes and night sweats.

It is available in capsules or in a more absorbable ointment form, such as a transdermal cream containing yam (aff).

• Sage

Sage and clary sage are commonly recommended for fighting hot flashes and night sweats.
They contain hormonal regulators and can improve energy and sleep.

It’s advisable to consume sage tea (2 to 3 cups daily) or sage powder regularly for 2 to 3 months.

• Soy

Soy is often considered a solution for menopause symptoms, though its use is debated.
Asian women, whose diets are more centered on rice and fiber, seem less affected by menopause symptoms compared to Western women who consume more meat and fats.
A healthy, balanced diet can play a significant role in managing menopause symptoms.

Related: Menopause and Soy: Real Benefits or Hidden Risks?

Menopause natural remedies

There are many dietary supplements available to soothe discomforts.
Each offers specific elements to combat hormonal imbalance, hot flashes, fatigue, and depression.
It's challenging to recommend a specific supplement since each woman responds differently based on the ingredients.

However, I personally found the Menopause Support by Now effective, due to its composition of red clover, black cohosh, wild yam (aff).

Why do Asian women seem less affected by menopause?

It is interesting to note that only 10% of women in China, 17% in Singapore, and 22% in Japan report hot flashes, compared to 75% of Western women.
This difference may be related to dietary and cultural factors:

• Low-fat diet: Asian women typically consume more rice and fiber and less meat and fat than Western women. This diet helps maintain moderate estrogen levels, alleviating the effects of its decline during menopause.
• Low animal product consumption: Studies show that diets high in meat and fats increase estrogen levels, making the hormonal drop more pronounced and symptomatic.
• Impact of diet on symptoms: A balanced diet rich in fruits, vegetables, and plant-based proteins may help prevent or reduce menopause symptoms.

Adopting a diet inspired by these Asian practices—focusing on organic fruits, vegetables, and whole grains while reducing meat and processed foods—is recommended.

What lifestyle habits to adopt for a better menopause experience?

Adopting healthy lifestyle habits is essential for better managing this transition:

• Regular physical activity: Practice walking, yoga, or swimming to reduce stress, improve mood, and maintain a stable weight.
• Meditation and relaxation: Techniques like cardiac coherence or yoga nidra to reduce anxiety.
• Hydration: Drink at least 1.5 liters of water daily to combat skin and mucous membrane dryness.
• Quality sleep: Create a bedtime routine, avoid screens before sleep, and focus on calming herbal teas like chamomile.

Related: Dizziness During Menopause: Natural Remedies & Balance

Explore all options: Medical treatment for menopause

While natural solutions can be very effective for relieving symptoms, it is also important to consider other approaches, such as conventional medical treatments.
Some women may benefit from hormone therapies or medications prescribed by a healthcare professional to better manage the discomforts.
This should be discussed with your doctor.
Additionally, working with a gynecologist or endocrinologist can provide personalized support and help identify the best option based on your specific needs.
A balance between natural and medical solutions can make managing this hormonal transition more suitable.

Managing menopause with serenity

Though menopause can be accompanied by sometimes challenging symptoms, it is a natural phase that every woman can approach with serenity.
Thanks to an appropriate diet, targeted supplements, the use of medicinal plants, and balanced lifestyle habits, it is possible to significantly reduce the discomforts of this transitional period.

Related: Losing Belly Fat During Menopause: Tips and Solutions

FAQ about menopause: Answers to frequently asked questions

Can you have early menopause?

Yes, some women enter menopause before 40, known as early menopause. This can be due to genetic factors, autoimmune diseases, or medical treatments like chemotherapy. Medical follow-up is crucial to manage symptoms and associated risks.

What are the early signs of menopause?

Early signs include irregular periods, hot flashes, night sweats, mood swings, and insomnia. These symptoms can begin several years before periods stop, during perimenopause.

Does menopause increase the risk of osteoporosis?

Yes, after menopause, the decrease in estrogen levels leads to bone density loss, increasing the risk of osteoporosis. It’s important to adopt a calcium- and vitamin D-rich diet, as well as regular physical activity, to maintain bone health.

Can menopausal women take contraceptives?

Although fertility decreases after 40, some women can still conceive up to a year after their last period. Therefore, it’s advisable to continue using contraceptives until complete menopause, typically confirmed after 12 months without menstruation.