7 Best Natural Menopause Symptom Remedies

Are you tired of feeling like a hot mess? Menopause symptoms can feel like a raging inferno, but fear not! We’ve got the 9 best natural remedies to cool you down and bring some relief.

From herbal supplements like black cohosh, soy, and flaxseed, to lifestyle changes like quitting smoking and eating a heart-healthy diet, these remedies can help you manage those pesky symptoms.

Don’t forget the power of exercise, meditation, and breathing exercises to calm your mind and body. Just remember to consult with a healthcare professional before trying any supplements, as they may have side effects or interact with other medications.

Let’s tackle menopause with natural remedies and show it who’s boss!

Key Takeaways

1. Black Cohosh

If you’re experiencing mild hot flashes and night sweats, black cohosh may be a potential remedy worth considering. Black cohosh is a natural supplement that has been used for centuries to alleviate menopausal symptoms. It’s thought to work by mimicking the effects of estrogen in the body, helping to regulate hormonal imbalances that can lead to hot flashes and night sweats.

Some studies have shown that black cohosh can effectively reduce the frequency and severity of these symptoms. However, it’s important to note that the research on black cohosh is mixed, and its effectiveness may vary from person to person. It’s always best to consult with a healthcare professional before starting any new supplements or natural remedies.

Other options, such as evening primrose oil, may also be worth exploring for relief from menopausal symptoms.

2. Flaxseed

One of the best natural menopause symptom remedies is flaxseed’s potential to alleviate hot flashes and its believed cholesterol-lowering effects.

Flaxseed, whether consumed in ground or oil form, contains omega-3 fatty acids and lignans, which act as phytoestrogens. These compounds have been shown to help reduce the frequency and severity of hot flashes in some women.

Additionally, flaxseed is believed to have cholesterol-lowering effects, which can benefit women experiencing menopause.

When considering flaxseed as a natural remedy for menopause symptoms, it’s recommended to use ground or oil forms, as whole flaxseed may pass through the body undigested.

Incorporating flaxseed into your diet as a dietary supplement may also support bone health and overall well-being during this transitional phase of life.

3. Vitamin E

If you’re experiencing menopause symptoms, vitamin E may offer some relief. Studies suggest that vitamin E can help reduce hot flashes, improve vaginal lubrication, and potentially support heart health.

To benefit from vitamin E, consider incorporating cold-pressed vegetable oils, nuts, and seeds into your diet or talk to your healthcare professional about vitamin E supplements.

Remember to consult with a healthcare professional before starting any new supplement regimen to ensure it’s safe and appropriate for you.

Benefits of Vitamin E

To experience the benefits of Vitamin E, incorporate it into your daily routine to alleviate menopause symptoms. Vitamin E has been found to provide relief from common menopausal symptoms such as hot flashes and night sweats.

Here are some ways in which Vitamin E can help:

  •  One of the most significant is its ability to alleviate hot flashes, with research showing a significant decrease in both frequency and severity compared to placebo (Jalali et al., 2007). Additionally, its antioxidant properties may help reduce oxidative stress and inflammation, further improving overall well-being during this transition. As Dr. Sarah Brewer, a leading women’s health expert, states: “Vitamin E can play a valuable role in supporting women through menopause by easing symptoms and promoting general health.”
  • Improves vaginal lubrication: Topical vitamin E oil can aid in improving vaginal lubrication, which tends to decrease during menopause. This can help reduce discomfort and dryness during sexual intercourse.

In addition to incorporating Vitamin E into your routine, other natural remedies such as red clover, calcium and vitamin D supplementation, and dong quai may also help alleviate menopause symptoms. Remember to consult with your healthcare provider before starting any new supplements or treatments.

Dosage and Recommendations

To determine the appropriate dosage and recommendations for Vitamin E during menopause, consult with a healthcare professional.

While Vitamin E oil applied topically to the vagina has been found to improve lubrication and potentially reduce hot flashes, it’s important to seek guidance from a healthcare provider to ensure safe and effective use.

Your healthcare provider will take into account your individual needs and medical history to determine the best dosage and usage method for you. They may also consider other factors such as the severity of your symptoms, any potential interactions with medications you’re taking, and the overall safety of using Vitamin E oil for menopause relief.

Potential Side Effects

While using vitamin E supplements for menopause symptom relief, it’s important to be aware of the potential side effects that may occur. Here are some things to keep in mind:

  • Interactions with other drugs: Vitamin E supplements may interact with certain medications, so it’s crucial to consult with a healthcare professional before starting any new supplements.
  • Gastrointestinal issues: High doses of vitamin E can cause digestive problems such as diarrhea, nausea, and stomach cramps.
  • Increased risk of bleeding: Vitamin E has blood-thinning properties, which can increase the risk of bleeding, especially if you’re already taking blood-thinning medications.
  • Allergic reactions: Some individuals may experience allergic reactions to vitamin E supplements, such as itching, rash, or difficulty breathing.

4.Yoga and Exercise

When it comes to managing menopause symptoms, incorporating yoga and exercise into your routine can offer numerous benefits. Research suggests that yoga and meditation can help reduce irritability and hot flashes, while regular aerobic exercise can improve mood swings and sleep disruption.

Engaging in breathing exercises can also help reduce stress and promote relaxation, providing much-needed relief during this transitional phase of life.

Benefits of Yoga

You can experience the benefits of yoga and exercise during menopause by incorporating regular physical activity into your routine. Yoga, in particular, has been found to be effective in reducing hot flashes and night sweats, two common symptoms of menopause. Engaging in regular physical activity, such as yoga, can also help improve overall health and mental well-being.

Here are some specific benefits of incorporating yoga into your menopause symptom management:

  • Reduces hot flashes: Yoga has been shown to be an effective complementary and alternative therapy for reducing hot flashes. The deep breathing exercises and gentle movements in yoga can help regulate body temperature and reduce the frequency and intensity of hot flashes.
  • Improves overall health: Regular physical activity, including yoga, can improve cardiovascular health, bone density, and muscle strength. It can also help manage weight and reduce the risk of chronic conditions such as heart disease and osteoporosis.

5. Exercise for Menopause

Incorporating regular exercise, including yoga, into your menopause routine can provide numerous benefits for managing symptoms and improving overall well-being.

Exercise has been shown to help reduce hot flashes and night sweats, two common and bothersome symptoms of menopause.

The exercise program for postmenopausal women should include the endurance exercise (aerobic), strength exercise and balance exercise; it should aim for two hours and 30 minutes of moderate aerobic activity each week.

source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3296386/

Aerobic exercise, such as brisk walking or cycling, can also improve mood swings and sleep disruption that often accompany this stage of life.

Additionally, breathing exercises, often incorporated in yoga practice, can help reduce stress and promote relaxation.

Exercise is also beneficial for maintaining healthy hormone levels and preventing bone loss, which becomes a concern during menopause.

6. Cold Drinks

Drinking cold beverages can help alleviate menopausal symptoms by providing a cooling effect. When experiencing hot flashes and night sweats, a refreshing cold drink can provide instant relief and help regulate body temperature.

Here are two sub-lists that highlight the benefits of cold drinks as natural remedies for menopausal symptoms:

  1. Hydration:
  • Drinking plenty of water can reduce the frequency and intensity of hot flashes and night sweats.
  • Staying hydrated helps relieve hot flashes by maintaining a stable body temperature.
  1. Nutrient intake:
  • Fruit juices can provide essential vitamins and minerals, such as red clover, which has been known to relieve hot flashes and night sweats.
  • Calcium-rich cold drinks like milk or fortified plant-based alternatives can help prevent bone loss and mood swings associated with menopause.

Incorporating cold drinks into your daily routine can be a simple yet effective way to manage menopausal symptoms naturally. Stay cool and hydrated to alleviate discomfort and promote overall well-being.

7. Lifestyle Changes

Making lifestyle changes can play a crucial role in managing menopausal symptoms naturally. It’s important to note that certain lifestyle changes have been found to be effective in alleviating symptoms like hot flashes.

One important lifestyle change is weight management. Maintaining a healthy body weight can help reduce the severity and frequency of hot flashes.

Additionally, quitting smoking is essential, as smoking has been shown to increase the occurrence of hot flashes. Limiting alcohol consumption is also recommended, with no more than one alcoholic beverage per day being advised.

Eating a heart-healthy diet, rich in fruits, vegetables, whole grains, and lean proteins, can further support menopause symptom management. Furthermore, getting enough calcium and vitamin D is crucial for bone health during menopause.

Aim for 1,200-1,500 milligrams of calcium and 400 IU of vitamin D daily to support overall health during this phase.

Top Picks

Start by incorporating regular exercise into your daily routine to help manage menopausal symptoms.

When it comes to natural remedies for menopause symptoms, there are a few top picks that you should consider.

First, red clover is a popular choice due to its high content of plant estrogens. These plant estrogens can help alleviate hot flashes and night sweats, providing relief during this challenging time.

Another top pick is flaxseed, which contains omega-3 fatty acids and lignans. Studies have shown that flaxseed can help reduce hot flashes and even lower cholesterol levels. Incorporating flaxseed into your diet can be a simple and effective way to manage menopause symptoms.

In addition to these natural remedies, it’s important to prioritize better sleep during menopause. Creating a relaxing bedtime routine, avoiding caffeine and alcohol, and keeping your bedroom cool can all contribute to a better night’s sleep.

Today on WebMD

If you’re looking for the latest information and advice on managing menopause symptoms, WebMD’s current articles and insights are a valuable resource. WebMD offers a wealth of information on natural remedies for menopause symptoms, including hot flashes, night sweats, and anxiety and depression. One popular natural remedy is red clover, which contains compounds that mimic estrogen in the body and may help reduce hot flashes. Another option is soy, which contains plant estrogens that may alleviate menopause symptoms. Additionally, calcium supplements can help with bone health and may also reduce anxiety and depression associated with menopause. WebMD provides in-depth articles and expert advice on these natural remedies and more, ensuring you have the knowledge and support you need to manage your menopause symptoms effectively.

Natural RemedyBenefits
Red CloverMay help reduce hot flashes
SoyContains plant estrogens that alleviate symptoms
Calcium SupplementsImprove bone health and reduce anxiety and depression

Table: Natural remedies for menopause symptoms.

Frequently Asked Questions

How Can I Get Rid of Menopause Symptoms Naturally?

You can get rid of menopause symptoms naturally by making lifestyle changes like quitting smoking, limiting alcohol, maintaining a healthy weight, and eating a heart-healthy diet. Exercise, yoga, and adequate calcium and vitamin D intake can also help.

How Can I Ease the Symptoms of Menopause?

You can ease the symptoms of menopause by making lifestyle changes like quitting smoking, limiting alcohol, and maintaining a healthy weight. Engaging in activities like yoga and aerobic exercise can also help.

What Is the Japanese Diet for Menopause?

The Japanese diet has been linked to a reduction in menopausal symptoms, thanks to its unique composition. Here are some key principles:

High in Soy: Soy products like tofu, miso, and tempeh are rich in phytoestrogens, plant compounds that mimic the effects of estrogen in the body. These can help alleviate hot flashes, night sweats, and other symptoms associated with declining estrogen levels during menopause.

Abundant Fruits and Vegetables: The Japanese diet typically includes 13 servings of vegetables and 4 servings of fruits daily. These provide essential vitamins, minerals, and antioxidants that support overall health and well-being.

Whole Grains: Brown rice, whole wheat noodles, and other whole grains are staples in the Japanese diet. They provide complex carbohydrates for sustained energy and dietary fiber to aid digestion and support gut health.

Moderate Protein: The Japanese typically consume less meat than Western populations, opting for smaller portions of fish and lean protein sources. This reduces the intake of saturated fats and promotes a healthier balance of nutrients.

Healthy Fats: The Japanese diet features healthy fats from sources like fish, seaweed, and nuts. These fats are essential for hormone balance, cell function, and overall health.

Fermented Foods: Traditional Japanese cuisine includes fermented foods like miso, natto, and kimchi. These foods are rich in probiotics, beneficial bacteria that promote gut health and may help with digestion and immune function.

Limited Processed Foods: The Japanese diet traditionally emphasizes whole, unprocessed foods. This helps reduce the intake of added sugars, unhealthy fats, and preservatives, which can worsen menopausal symptoms and contribute to other health problems.

Portion Control: The Japanese approach to eating emphasizes mindful and moderate portions. This helps maintain a healthy weight, which can be beneficial for managing menopause symptoms and overall health.

Water Consumption: The Japanese prioritize staying hydrated by drinking plenty of water throughout the day. This helps regulate body temperature, prevent dehydration, and improve overall health.

Variety and Balance: The key to the Japanese diet’s success is its focus on variety and balance. By incorporating a diverse range of whole, unprocessed foods, you can ensure your body receives the nutrients it needs to manage menopausal symptoms and stay healthy.

While adopting the entire Japanese diet may not be feasible for everyone, incorporating some of these principles can offer significant benefits for women experiencing menopause. Remember to consult your healthcare provider before making any major dietary changes.

What Is the Best Natural Product for Menopause?

The best natural product for menopause symptoms varies for each individual, but black cohosh, soy, flaxseed, and vitamin E have shown potential in reducing symptoms. Cold drinks can help with hot flashes, while avoiding caffeine and alcohol is recommended.


In conclusion, natural remedies can effectively manage menopause symptoms. Black cohosh, flaxseed, vitamin E, yoga, exercise, and lifestyle changes are among the best options. These remedies can alleviate irritability, improve sleep, promote relaxation, and reduce symptoms such as hot flashes and mood swings.

However, it’s essential to consult with a healthcare professional before using any supplements to ensure safety and avoid potential interactions with other medications.

Genie H
Genie H

I'm Genie Ho, your go-to dietitian and wellness advocate. Step into my digital haven where health and vitality take center stage. As a dedicated foodie with a passion for nourishing the body and soul, I'm here to empower you on your journey to wellness. From embracing wholesome ingredients to fostering positive habits, let's navigate the path to a healthier, happier you together. With a finger on the pulse of the latest research and insights, my mission is to equip you with the knowledge and tools needed to thrive. Welcome to a world where wellness reigns supreme!