The Best Menopause Relief Supplements & Diet

Menopause: A Natural Transition and Ways to Thrive Through It

Menopause marks the permanent cessation of menstruation and fertility, defined as occurring 12 months after your final menstrual period. This biological milestone can commence as early as your mid-30s, with the majority of women entering menopause during their 40s or 50s. (The average age in the U.S. is 51.) However, for some, menopause may arrive earlier due to underlying health conditions such as a history of eating disorders, cancer treatment, or surgical removal of the ovaries.

It’s essential to recognize that menopause is a wholly natural biological process and not a problem to be solved. Although it concludes the fertile phase of a woman’s life, she can remain healthy, vibrant, and sexually active well into her 50s and beyond. That said, there is typically a hormonal shift during menopause that might give rise to mood swings, hot flashes, insomnia, and other common symptoms.

What measures can be taken to alleviate menopause symptoms? Do menopause supplements prove effective? Should one adhere to a so-called menopause diet?

Firstly, it’s crucial to understand that in most women, symptoms like night sweats tend to diminish over time and often disappear completely without any treatment, including hormone replacement drugs. As the Institute for Quality and Efficiency in Health Care asserts, “Menopause is not an illness. It is normal for hormone levels to decline in middle age. These hormones do not necessarily need to be replaced.”

Natural remedies for menopause symptoms – those not involving hormone replacement therapy drugs – are safe and can be beneficial during this transition phase to reduce the severity and duration of symptoms. These include maintaining a healthy diet, engaging in regular exercise, and taking specific beneficial menopause supplements to balance hormones.

Common Menopause Symptoms

Women may encounter a diverse range of symptoms and conditions linked to changes in sex hormone levels and aging. Some of the most prevalent menopause symptoms encompass:

Irregular periods: As perimenopause commences (the period prior to the technical start of menopause), periods can be erratic, sometimes heavier or lighter. This irregularity can persist for several years during menopause.

Hot flashes and night sweats

Mood swings, irritability, anxiety, or depressive symptoms

Vaginal dryness and a decreased sex drive

Increased abdominal fat and weight gain

Insomnia and alterations in sleep quality

Thinning hair and drier skin

Increased frequency of bathroom visits

Breast changes (including breasts becoming smaller or losing volume)

Changes in the uterus, ovaries, and cervix

For some, a heightened risk for certain age-related diseases (including cardiovascular diseases, dementia, and osteoporosis)

Causes

Wondering about the causes of symptoms such as hot flashes or how to overcome insomnia or night sweats?

Menopause is triggered by hormonal changes, including variations in reproductive hormone levels such as gonadotropin-releasing hormone (GnRH), follicle-stimulating hormone (FSH), luteinizing hormone (LH), estrogen (three types including estrone, estridiol, and estriol), progesterone, and testosterone.

Menopause is a complex biological process, but the most significant alterations occurring in a woman’s body during this time involve the increasing loss of ovarian follicles (known as follicular astresia) and, consequently, a decreasing production of estrogen.

Estrogen levels begin to drop six to 12 months before menopause (during perimenopause, typically in the late 30s and 40s) and continue throughout the menopause process.

Menopause Diet

When striving to balance hormones and mitigate menopause symptoms, your diet should incorporate an abundance of essential minerals and healthy fats. Filling up on the following “hormone-balancing,” nutrient-dense, and unprocessed foods can assist you in eliminating the intake of empty calories and managing weight gain.

Bear in mind that as you age, you might need to consume fewer calories overall to maintain your weight. Due to a reduction in muscle mass and a slower metabolism, it becomes even more vital to consume high-protein foods, limit processed foods, and focus on adhering to a clean diet.

Best foods for menopause

Organic fruits and vegetables: These provide dietary fiber to regulate your appetite, antioxidants to slow the aging process, and phytosterols that can aid in balancing hormones.

Cruciferous vegetables: Vegetables within the cruciferous family, such as broccoli, cabbage, and kale, contain indole-3-carbinol, which naturally helps balance estrogen levels. These veggies are also rich in fiber, vitamin C, vitamin K, and electrolytes, which are crucial for blood pressure and heart health.

High-fiber foods: Fiber is essential for cardiovascular and digestive health, as well as maintaining a healthy weight. Some studies have even indicated that diets higher in fiber might contribute to balancing estrogen production. High-fiber diets are associated with less weight gain, normal cholesterol levels, and reduced constipation. Some of the best sources include nuts, seeds, legumes/beans, ancient grains, avocado, veggies, and fruit.

Natto: Fermented soy like natto contains a phytoestrogen that can assist in balancing hormones. However, avoid this if you have a history of estrogen-positive breast cancer.

Phytoestrogen foods: Phytoestrogens are plant-based estrogens that can imitate the effects of the natural hormones your body produces. Their effects are controversial, and the research on their benefits or risks can appear overwhelming and conflicting. Nevertheless, a vast array of studies have demonstrated that these dietary estrogens actually assist some women during menopause by reducing cancer risk, minimizing night flashes, protecting the heart, and making the decrease in natural estrogen less pronounced.

Omega-3 fats: Omega-3 fatty acids derived from fish and flaxseed can safeguard the heart, promote smooth skin, and counteract inflammation from omega-6 fats (predominantly found in refined oils and low-quality meat). Some of the superior sources include wild-caught salmon, halibut, sardines, mackerel, and anchovies. Studies reveal that frequent consumption of omega-3s facilitates hormone production and might help prevent preeclampsia, postpartum depression, menopausal issues, postmenopausal osteoporosis, heart complications, depression, and breast cancer.

Healthy fats and cold-pressed oils: It’s true that fats contain more calories than protein or carbohydrates, but they are also the building blocks for hormone production, keep inflammation levels low, boost your metabolism, and promote satiety, which is essential for preventing weight gain. Unrefined oils supply essential vitamin E that helps regulate estrogen production. Seek out virgin coconut oil, palm oil, extra-virgin olive oil, and flaxseed oil. Other sources of healthy fats include avocado, coconut milk, nuts, seeds, and wild seafood.

Probiotic foods: Probiotics are beneficial bacteria that can actually enhance the production and regulation of key hormones like insulin, ghrelin, and leptin. They are even capable of elevating immune function and safeguarding cognitive functioning. The best probiotic foods include yogurt, kefir, cultured veggies such as sauerkraut or kimchi, kombucha, and other fermented foods.

Water: Aim for eight glasses daily to replenish fluid lost from hot flashes and reduce bloating.

Avoid these foods that exacerbate menopause

Packaged foods: The foremost food to avoid during menopause? Packaged foods. The majority of processed/packaged foods contain added sugar (as detailed below), chemical preservatives, high amounts of sodium, toxins, and synthetic additives. Many of these foods are typically high in carbohydrates, which can cause worsened hormone imbalances and might contain GMO ingredients that are toxic to the liver.

Conventional meat: Conventional (farm-raised) meat or poultry may contain added hormones that can lead to problems, including increased inflammation. Ensure to select hormone-free, grass-fed, cage-free, or pasture-raised animal proteins whenever feasible. Purchasing organic meat, eggs, dairy, and poultry offers an additional layer of protection, ensuring that you do not consume antibiotics, GMO-fed meat, and added hormones.

Added sugar: A high intake of added sugar can result in weight gain, digestive issues, aggravated hormone imbalances, candida, intensified hot flashes, and other symptoms.

Refined oils and fried foods: Foods cooked in highly processed vegetable oils (such as sunflower, corn, safflower, soybean, or canola oil, for instance) are high in omega-6 fats that can contribute to inflammation and other health complications. Fried foods and trans fats are also associated with heart problems, weight gain, diabetes, and cognitive impairments.

Carbonated drinks: Carbonated soda or other beverages may deplete the body of calcium and contribute to osteoporosis, bone loss, and dental issues.

Alcohol: Many women discover that consuming more than “moderate” amounts of alcohol can intensify hot flashes and contribute to weight gain.

Menopause Supplements

1. Black cohosh

Black cohosh can aid in preventing menopausal symptoms, including hot flashes and night sweats.

Research indicates it might also enhance sleep quality, reduce hormonal imbalances related to diabetes or fibroids, and even assist women with fertility prior to menopause.

2. Natural progesterone cream

Progesterone cream is a natural means to alleviate menopausal symptoms, such as loss of bone density, vaginal dryness, and fibroids. It offers numerous benefits even for younger women (those going through perimenopause, for example), including providing protection against infertility, endometriosis, and PMS.

Using progesterone in topical cream form enables you to control and vary the amount of progesterone applied to your body with each use.

3. Vitex (chasteberry)

Vitex has been clinically proven to relieve hot flashes. It also possesses many of the same hormone-balancing properties as black cohosh, helping regulate hormones associated with sleep problems, fibroids, skin changes, and irregular periods.

Research shows that vitex increases luteinizing hormone, modulates prolactin, and aids in the inhibition of the release of follicle-stimulating hormone, all of which help balance the ratio of progesterone to estrogen, slightly elevating the levels of progesterone.

4. American ginseng

For thousands of years, ginseng has been utilized to boost energy and sexual arousal. Some research suggests it can assist in relieving hot flashes, fatigue, depression, and cognitive impairments, as well as vaginal dryness.

5. Red clover

Red clover can help prevent bone density loss and lower the risk of heart complications.

Red clover contains isoflavones that have positive effects in reducing symptoms related to estrogen loss – such as hot flashes, sleep disturbances, weight gain, bone loss, bone fractures or osteoporosis, cardiovascular problems, and joint inflammation.

6. Dong quai

Dong quai has a longstanding history as a natural alternative to alleviate menopause symptoms. According to one Italian study, dong quai could have an estrogenic effect and might be capable of regulating hormone levels and relieving your menopause symptoms without the use of synthetic chemicals.

Another study found that a mixture of dong quai and German chamomile was able to reduce the frequency and intensity of hot flashes by up to 96 percent.

7. St. John’s wort

This herb has been safely employed for over 2,000 years, often to reduce anxiety, depression, and sleep-related problems.

Studies suggest that St. John’s wort may be able to stabilize your mood, reduce inflammation, improve your sleep, and make the emotional/mental transition through menopause somewhat easier.

8. Maca root

As an adaptogen herb, maca root has been used for thousands of years to mitigate the effects of stress and aging on the body by lowering cortisol levels.

It can help reduce hot flashes, low energy/fatigue, restlessness, and weight gain while enhancing libido and energy.

9. Adaptogen herbs

Adaptogen herbs offer protection against a variety of diseases, including those caused by excessive stress. Adapotogens include ashwagandha, medicinal mushrooms, rhodiola, and holy basil.

Research shows they can assist in improving thyroid function, lowering cholesterol, reducing anxiety and depression, reducing brain cell degeneration, and stabilizing blood sugar and insulin levels.

Although less commonly used independently at home, other botanicals/herbs can also assist in managing menopausal symptoms, including evening primrose oil, licorice root, red raspberry leaves, chaste tree, and sarsaparilla.

Each one has a specific symptom (or sometimes symptoms) that it is capable of treating, making it highly beneficial to consult with a trained naturopath doctor to guide you in using the appropriate dosages and combinations.

Lifestyle Changes

1. Reduce and manage stress

Many women experience heightened anxiety, moodiness, and even episodes of depression during the menopause years. Managing stress in your life is a crucial means to mitigate behaviors or symptoms such as emotional eating, weight gain, fatigue, poor sleep, and low libido.

Different stress-reducing complementary and alternative medicines are effective for different individuals. Some efficient ways to relieve stress include exercise, meditation, acupuncture, aromatherapy, spending time in nature, fostering close relationships, volunteering, and dedicating time to spiritual practices.

2. Get regular exercise

Exercise is vital for managing several risk factors associated with menopause complications, including becoming overweight or obese, having elevated levels of inflammation, experiencing poor sleep, encountering bone loss or muscle wasting, and dealing with chronic stress.

Certain studies have discovered that even if you haven’t been highly active in the past, initiating an exercise routine consisting of aerobic and strength-training exercises at least three times per week for 12 weeks can result in improvements in sleep quality, insomnia, and depression.

It’s recommended to engage in 10–30 minutes of aerobic activity on most days of the week, including in the form of high-intensity interval training. This will strengthen your bones, help prevent weight gain, and preserve lean muscle mass, thereby lowering the risk of osteoporosis and obesity.

3. Get enough sleep

Both excessive stress and poor sleep are associated with higher levels of morning cortisol, compromised immunity, difficulties in work performance, and a greater susceptibility to anxiety, weight gain, and depression.

To allow your body to recover from stress, control your appetite, and enhance energy, aim for seven to nine hours of sleep each night.

4. Turn to social support and relationships

Comprehensive clinical trials have demonstrated that lifestyle habits including regular exercise, sleep management, optimal nutrition, healthy relationships, social support, and relaxation can be effective as a “whole system approach” to treating menopause symptoms and other effects of aging.

5. Use these essential oils for managing menopause symptoms

Clary sage oil is the most effective essential oil for balancing hormones. It can offer relief from menopause symptoms including increased anxiety and hot flashes.

In addition, Roman chamomile oil reduces stress, peppermint oil can cool the body from hot flashes, and thyme oil can naturally balance hormones.

To utilize these essential oils at home, purchase a therapeutic-grade/pure oil in stores or online, and then rub three drops of the chosen oil on the tops of the feet and the back of the neck one to three times daily.

You can combine any essential oil with a carrier oil like jojoba or coconut oil to dilute its strength and reduce skin sensitivity.