• Menopause
• Complementary and Alternative Medicine

Natural Remedies for Menopause Relief

Medically reviewed and edited by Kerri Louati, MS, RD, LD, CDE

Published: August 01, 2023
Updated: November 25, 2025
5 min

Menopause is an inevitable and challenging part of a woman’s life that may be difficult to navigate.

This is largely because menopause causes a range of uncomfortable symptoms that can have a negative impact on a woman’s life.

Many women seek treatment for their symptoms during this phase — either through modern or holistic medicine — to try and alleviate some of their discomfort.

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What is Menopause?

Menopause is a natural phase that indicates the end of a woman's reproductive years, but it can cause a number of symptoms that can significantly affect her quality of life.

Among the most common menopausal symptoms are hot flashes, which cause sudden heat sensations and sweating, often disrupting daily activities.

Other symptoms include:

• Night sweats

• Mood swings

• Memory lapses

• Vaginal dryness

• Sleep disturbances

Over time, these symptoms can lead to a decreased sense of overall well being, and women may feel overwhelmed, anxious, or depressed as they navigate menopause.

The Best Natural Remedies for Menopause

Although menopause can significantly impact a person’s life, there are a number of medical and natural remedies that can be used for symptomatic relief.

Herbal remedies

Herbal remedies are one of the most popular natural treatment options for relief from menopause symptoms.Many women look for natural options to help ease the symptoms of menopause, especially as hot flashes, sleep changes, mood fluctuations, and shifts in metabolic health become more noticeable. While no single remedy works for everyone, several plant based compounds have shown promising benefits for symptom relief and overall well-being. Understanding how these natural ingredients work can help women choose the options that best support their individual needs.

Flaxseed lignans

Flaxseeds are one of the richest sources of lignans, a type of phytoestrogen that gently interacts with estrogen receptors in the body. Lignans can help balance hormone metabolism and may reduce the frequency or intensity of hot flashes for some women. They also support cardiovascular health, digestion, and regularity due to their high fiber content. Because flaxseeds contain both soluble and insoluble fiber, they can help regulate blood sugar, promote fullness, and support healthy cholesterol levels, all of which become increasingly important after menopause. Ground flaxseed is the most effective form because it is easier to absorb and can be added to smoothies, oatmeal, baked goods, or yogurt for daily support.

Genistein

Genistein is a well studied isoflavone found primarily in soy based foods such as tofu, tempeh, miso, and edamame. It acts as a gentle estrogen modulator and has been researched extensively for its ability to reduce hot flashes and support bone health. Several clinical trials suggest that genistein may help improve vasomotor symptoms and contribute to improved quality of life for postmenopausal women. Genistein has also been shown to support cardiovascular health by improving lipid profiles. For women who tolerate soy, incorporating whole food sources of genistein can be a safe and effective way to naturally support hormone balance.

Red clover isoflavones

Red clover contains a group of isoflavones, including formononetin and biochanin A, which the body can convert into compounds similar to genistein. These isoflavones have been studied for their potential to reduce hot flashes and night sweats, particularly in women who prefer non hormonal options. Some research has shown modest improvements in symptom frequency and severity, as well as possible benefits for bone density. Red clover may be especially helpful for women who cannot use soy or who prefer a plant based supplement. As with most botanicals, choosing a reputable, standardized supplement is important to ensure safety and effectiveness.

Balanced diet

Eating a balanced diet is an important part of managing your symptoms.

As women experience hormonal fluctuations, consuming a nutrient-dense whole foods also becomes vital to support overall health.

Including a variety of fruits and vegetables in your diet ensures that the body gets enough vitamins, minerals, and antioxidants. These nutrients can help combat oxidative stress and reduce the severity of menopausal symptoms. 

Whole grains are a great source of complex carbohydrates that provide sustained energy and emotional stability.

Lean proteins – like fish, poultry, beef, lamb, eggs, dairy products and legumes – contain essential amino acids which are important for muscle repair and bone health. Eating enough protein, focusing on 1 gram per pound of ideal body weight, is important for the menopausal journey. 

Healthy fats are essential for hormone production, and including them in your diet may help to stabilize your mood and reduce hot flashes. Foods like avocados, nuts, and olive oil are great sources of healthy fats.

Some fish – like salmon and mackerel – and chia seeds contain Omega-3 fatty acids that have anti-inflammatory properties, which may alleviate hot flashes, joint pain, and other menopause symptoms.

You can also incorporate foods rich in phytoestrogens into your diet. These provide a mild estrogenic effect and may potentially ease menopause-related symptoms by balancing hormone levels.  

Phytoestrogen-rich foods include soy products, flaxseeds, and lentils.

Regular exercise

Regular exercise offers numerous benefits for effectively managing menopause symptoms, making it an important part of maintaining a healthy lifestyle during this time.

Engaging in physical activity has been shown to reduce the frequency and severity of symptoms like hot flashes, providing relief from discomfort.

Exercise also plays a vital role in improving overall mood and mental well-being. Studies have shown that physical activity stimulates the release of endorphins – the body’s natural feel-good chemicals – which can help reduce stress, anxiety, and mood swings.

Regular exercise may also promote better sleep, which can often be disrupted by menopausal symptoms. 

Another significant benefit of exercise is its positive impact on bone health.

During menopause, lower estrogen levels put women at a greater risk of developing brittle bones and other health conditions.  Doing weight-bearing exercises helps maintain bone density and reduce the chances of developing osteoporosis.

Regular exercise is also essential for maintaining a healthy weight. Menopause has been known to cause weight gain in some women, and increasing your physical activity level may help you avoid this.

Stress management

During menopause, hormonal fluctuations can make women more susceptible to high levels of stress.

This can intensify symptoms like hot flashes, mood swings, and sleep disturbances which can worsen emotional strain.

Implementing stress reduction techniques can be useful to help manage and alleviate your symptoms. Popular methods for reducing stress include:

• Mindfulness and meditation practices to help you focus on the present and cultivate gratitude.

• Deep breathing exercises to activate your relaxation response which calms your nervous system and reduces anxiety.

• Pursuing hobbies that you enjoy can create a sense of fulfillment that decreases stress.

• Prioritizing self-care to make you feel empowered and more confident to navigate this phase of life. 

• Engaging in yoga, tai chi, and other movement-based practices to help you manage stress and support overall wellbeing.  

• Massage therapy can provide relaxation.   

• Acupuncture is another modality supporting the energetic balance of the body.  

• Chiropractic care can support nervous system balance to help with physical and other forms of stress.

By understanding how stress can impact menopause symptoms and taking proactive steps to manage it, women can significantly improve their well being.

Not only does this ensure a smoother transition through menopause, but it also helps you to enhance your overall quality of life.

Hormone Replacement Therapy

While natural remedies can be helpful, hormone replacement therapy remains the most effective treatment for relieving hot flashes, night sweats, vaginal dryness, and other menopausal symptoms. HRT helps restore declining estrogen and progesterone levels, which can significantly improve quality of life for many women.

Beyond symptom relief, HRT has well documented benefits for bone health and can help prevent the rapid bone loss that occurs after menopause. For appropriate candidates, HRT may also support mood, sleep, and overall well-being. It’s not the right choice for everyone, but discussing your personal risk factors and health history with a qualified clinician can help determine whether HRT or natural therapies, or a combination of both, may offer the best support.

They will also help you understand how some natural remedies — like herbal supplements — can interact with medications you may be taking. If the interactions are negative, your doctor can provide tailored recommendations for safe alternative treatment options. 

Women with certain health conditions may also need to avoid specific natural remedies because of the risk of adverse effects. Your doctor can advise you on what you can do to treat your menopause symptoms if you fall into this category.

Lastly, healthcare providers can monitor your progress and adjust your treatment plan as necessary.

On-going check-ups can also help them to detect any menopause-related issues early on and recommend appropriate treatment. 

Where Can You Learn More About Menopause Relief?

If you’re concerned about your symptoms or want to know more about natural remedies for menopause relief, LifeMD is here to help.

A team of licensed doctors and nurse practitioners can assist you with information about menopause and provide guidance on using natural remedies effectively – all from the comfort of your home. 

Make an appointment today and start managing menopause. 

Kerri Louati, MS, RD, LD, CDE

Kerri Louati, MS, RD, LDN, CDE, is a registered dietitian and certified diabetes educator specializing in nutrition, integrative medicine, functional laboratory interpretations, and functional medicine. She is also the Director of Women's Health Clinical Operations at LifeMD. She previously served as the Director of Nutrition and Coaching with the telehealth platform Optimal Human Health MD.

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