Exploring Alternative Approaches

In addition to traditional medical treatments, many women seek natural remedies to alleviate menopause symptoms. While scientific research on these approaches is ongoing, some may provide relief for certain individuals.

Herbal Supplements:

• Black cohosh: The underground stems and root of black cohosh are used fresh or dried to make tea, capsules, pills, or liquid extracts. Black cohosh is used to help treat menopausal symptoms, such as hot flashes.
• Red clover: Red clover has phytoestrogens (fayh-toh-ES-truh-juhnz), which are similar to estrogen. Phytoestrogens are also found in some cereals, vegetables, and legumes (peas, beans, soy). You can take red clover in tea or as a pill. Red clover may not be safe for women who should not take menopausal HRT (hormone replacement therapy) with estrogen.
• Soy: Soy is a plant in the pea family. The seeds of soy are soybeans. Soybeans make isoflavones, a type of phytoestrogen. Soy can be found in dietary supplements or added to foods such as cheese and pasta. Soybeans can be cooked and eaten or used to make foods such as tofu and soy milk. Soy may not be safe for women who should not take menopausal HRT (hormone replacement therapy) with estrogen.
• Dong quai: A traditional Chinese herb that may help balance hormones and reduce hot flashes.
• Sage: Some studies suggest that sage may be effective in reducing hot flashes.

Mind-Body Practices

• Yoga: Can help reduce stress, improve sleep, and alleviate hot flashes.
• Meditation: Can promote relaxation and reduce anxiety.
• Acupuncture: May help alleviate hot flashes and other menopausal symptoms.
• Hypnosis: Some women find hypnosis helpful for managing hot flashes and other symptoms.

Lifestyle Modifications

• Healthy diet: Eating a balanced diet can support overall health and may help manage menopause symptoms.
• Regular exercise: Physical activity can improve mood, reduce stress, and help manage weight.
• Stress management: Techniques like deep breathing and relaxation exercises can alleviate stress-related symptoms.
• Sufficient sleep: Aim for 7-9 hours of quality sleep each night.
• Avoid triggers: Some foods and beverages, such as spicy foods, alcohol, and caffeine, can exacerbate hot flashes and night sweats.

Important Considerations

• Individual response: The effectiveness of natural remedies can vary from person to person.
• Potential interactions: Some herbal supplements may interact with medications, so it’s important to consult with a healthcare provider before using them.
• Limited research: While some studies support the use of certain natural remedies for menopause symptoms, more research is needed to confirm their effectiveness.

If you’re considering natural remedies, it’s advisable to discuss them with the right health experts to ensure they are safe and appropriate for you. Here, at Womeno, we will be happy to assist you!

Source: Office on Women’s Health in the U.S. Department of Health and Human Services. (2023). Menopause Symptoms. https://www.womenshealth.gov/menopause