Natural remedies for menopause
Find out how natural remedies can help relieve some menopause symptoms.
Natural remedies are a medicine or treatment that are taken from things like plants, animals, or minerals – but they can also just be things you can do yourself to relieve a symptom. When it comes to menopause, some people may seek out natural alternatives to help manage symptoms like hot flushes, mood swings or sleep disturbances. Some shops might sell a range of natural remedies to help ease these symptoms, but some of them are not regulated the same way other medicines are. It’s always best to check with a pharmacist or a GP if you’re thinking about using something like this.
What is the menopause?
The menopause is when periods stop because hormone levels are too low. Usually, it affects those between 45 and 55, but it can happen earlier. It can start naturally, or because of genetics, chemotherapy or from surgery (like a hysterectomy).
Perimenopause happens when you have the symptoms of menopause, but you’re still getting periods. Once you haven’t had a period for 12 months, you’ll have reached menopause.
During menopause and perimenopause, some might get symptoms like anxiety, mood swings, brain fog, hot flushes, and irregular periods. Some or all of these symptoms can start before periods stop and also carry on afterwards. Footnote [1]
Eat foods rich in calcium and vitamin D
When you go through menopause your whole body goes through many different changes, including your bones. During menopause, hormone changes can affect bone density making you more susceptible to osteoporosis. You’re even more at risk if you have gone through an early menopause (before 45), had a hysterectomy or if you have had absent periods for more than six months because of exercising or diet. Footnote [2]
Adding extra calcium and vitamin D, which work hand in hand, could help strengthen bones during menopause.
An adult needs 700mg of calcium a day. Footnote [3] You should be able to get this through a varied and balanced diet, but if you need an extra boost some good sources of calcium are:
- milk, cheese and other dairy
- leafy green vegetables, like broccoli and cabbage, but not spinach
- soya beans
- tofu
- plant-based drinks, like soya drinks with added calcium
- nuts
- bread or anything made with fortified flour
- fish where you eat the bones, like sardines. Footnote [3]
An adult needs 10 micrograms or 400 International Units (IU) of vitamin D a day. Footnote [3] Between late March to the end of September, you can try to get vitamin D from daily short periods of sun exposure without suncream. But, during the autumn and winter months when we can’t get vitamin D from sunlight the NHS recommends that we should consider taking a daily supplement. Footnote [3]
You can also get vitamin D through foods like:
- oily fish, like salmon and sardines
- egg yolks
- fortified foods, like breakfast cereals. Footnote [3]
Snack on lots of fruit and veggies
Getting your five-a-day can also make a big difference when it comes to menopause. The reducing level of hormones can leave you at higher risk for certain health issues like osteoporosis, weight gain and cardiovascular diseases. Making sure you’re eating plenty of fruit and vegetables can support you through certain issues, as well as boost your energy levels and battle fatigue.
Another symptom of perimenopause and menopause is gut issues like bloating and cramps, so eating foods rich in fibre will encourage the growth of friendly bacteria and can in-turn help control blood sugar and cholesterol levels. Footnote [4]
Eat protein-rich foods
Protein-rich foods give you important vitamins and minerals like iron. When you then pair this with strength training you can support your body in building new muscle. Footnote [4] They also keep you satisfied for longer helping you maintain strength and energy. Some examples of protein-rich foods include:
- beans, pulses, and nuts
- lean cuts of meat
- tofu
- eggs
- oily fish, like salmon, sardines or mackerel.
Exercise regularly
Osteoporosis is one of the few health conditions you can be more at risk to because of the menopause. This is because during menopause your oestrogen reduces, and you absorb bone minerals quicker than you can build them. This means that your bone density reduces which is one of the contributing factors to osteoporosis. Footnote [4] By adding exercise into your routine, your bone health will increase as they’ll become stronger. But there are more benefits to exercise aside from your bone health.
Exercise can also help support your heart health by maintaining cholesterol, controlling your blood pressure, and reducing your risk to heart disease. Menopause can also leave you at higher risk of heart disease due to the loss of oestrogen, which is thought to be protective against heart disease. Footnote [4]
It can also help lift your mood, increase your energy levels, and reduce your stress as exercise has been shown to release endorphins (happy hormone) that helps boost your mental health. Footnote [4]
The NHS recommends that adults should do at least 150 minutes of moderate or 75 minutes of vigorous activity a week. Footnote [4] You could go on a brisk walk, or swimming. During menopause, however, it's worth focusing on weight-bearing exercises and strength training to help improve bone health. Footnote [4]
Drink enough water
You should aim for 8-10 glasses of water a day, and even more if you’re being active or it’s hot. Staying hydrated can help with some menopausal symptoms as it can help reduce bloating and hot flushes. Footnote [5]
Next article
All about the menopause
Find out more about the menopause, its causes and when it starts here.
Related articles
