Natural Remedies for Menopause Relief

A woman in a bathrobe holds a towel on her head
  • Menopause is a biological process that causes a range of uncomfortable symptoms women may seek treatment for.

  • Natural remedies are a popular way to alleviate menopause-related symptoms without using drugs or hormone therapy.

  • Common natural remedies for menopause relief include taking herbal supplements, making lifestyle changes, engaging in mind-body practices, and using alternative therapies.

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.

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.

Common herbs that may help include:

  • Black cohosh has been associated with a reduction in hot flashes and night sweats, though studies that efficacy is similar to placebo.

  • Red clover is rich in phytoestrogens which may help balance hormone levels and reduce mood swings.

  • Ginseng or dong quai are traditional medicines that have been used to address hormonal imbalances and may help relieve hot flashes and vaginal dryness.

  • Evening primrose oil contains gamma-linolenic acid, which could help relieve vaginal dryness, night sweats, and hot flashes.

While herbal remedies can provide relief for some women, it’s important to approach them carefully.

Many of these supplements haven’t been regulated by the FDA, which means that there is no sure way to know if they are safe. More research is also needed to determine the effectiveness of herbal remedies as a treatment for menopause.

Always speak to your doctor before starting any herbal treatments — especially if you’re taking other medications or have an underlying medical condition.

They can help you evaluate if the remedies are a good choice and will recommend a dosage regime or alternative option, if necessary.

Lifestyle modifications

Making lifestyle changes is another great way to get symptomatic relief from menopause.

By adjusting daily habits and routines, women can effectively manage menopause symptoms and enhance their quality of life.

Balanced diet

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

As women experience hormonal fluctuations, consuming nutrient-dense 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, and legumes — contain essential amino acids which are important for muscle repair and bone health.

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.

Key Point: Limit Your Intake of Alcohol, Caffeine, and Nicotine

Reducing your intake of alcohol, caffeine, and nicotine products during menopause may help alleviate symptoms. Substances like alcohol and caffeine can disrupt body temperature, which may trigger hot flashes and night sweats.

They may also worsen mental health-related symptoms like anxiety, contributing to irritability and mood swings.

Nicotine can intensify symptoms like hot flashes while further reducing estrogen levels in the body.

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 — like walking, dancing, and strength training — 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.

Key Point: How Long Should Your Exercise Sessions Be?

Menopausal women should aim to exercise for at least 150 minutes per week or as recommended by a doctor.

To achieve this, we suggest breaking it down into a number of daily sessions. Not only does this make the goal more manageable, but it also ensures a sustainable approach to exercise.

You can fill these sessions with various forms of physical activity — such as brisk walking, cycling, and swimming — or a combination of aerobic exercises and strength training.

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.

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.

Manage menopause with expert care.

Schedule your online consultation now to get tailored advice and treatment support.

Mind-body practices

Many mind-body wellness practices offer promising benefits for managing menopause symptoms.

These practices allow women to improve their well-being holistically while finding relief from their discomfort.


With its combination of physically challenging postures, deep breathing, and meditation, yoga offers a comprehensive approach to alleviating menopausal symptoms.

Regular practice has been associated with better sleep quality, lower stress levels, and improved emotional stability, which contributes to a healthy lifestyle.

Tai chi

Tai chi is an ancient martial arts practice known for its slow and flowing movements.

Studies have shown that regularly practicing tai chi can help manage stress and reduce other menopause-related symptoms like anxiety and mood swings.


Acupuncture is an alternative medicine practice that involves inserting thin needles into specific parts of the body.

It has been shown to be effective in reducing hot flashes and joint pain while helping to improve sleep patterns.

Alternative therapies

Alternative therapies offer additional options for women who want to take a natural approach to managing their menopause symptoms.


Aromatherapy involves the use of essential oils to promote relaxation and reduce stress.

Certain scents — such as lavender and chamomile — are known for their calming properties, which can help ease anxiety and improve sleep quality.

Women can use aromatherapy through diffusers, inhalation, or diluted oils applied to the skin.

Massage therapy

Massage therapy can alleviate muscle tension, reduce stress, and promote relaxation.

Regular massage sessions can also help manage stress-related symptoms like hot flashes and mood swings.

Chiropractic care

Chiropractic care focuses on the musculoskeletal system, aiming to improve alignment and overall body function.

For menopausal women, chiropractic adjustments can address discomfort in the back, neck, and joints. Proper alignment can help reduce pain and improve physical comfort.

When Should You Seek Professional Guidance About Menopause Treatment?

It’s important to seek medical help before incorporating any natural remedies or alternative therapies into your menopause management plan.

Openly communicating with your doctor is a great way to discuss specific menopause symptoms you’re struggling with, voice your concerns, and ask questions about treatment.

This helps your healthcare provider to give you personalized advice to ensure that the remedies you want to use are safe and effective.

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.

Joslin Ruiz, APRN, FNP-C

Joslin began her healthcare journey as an ER nurse, where she fine-tuned her expertise in both pediatric and adult care over the years. She’s spent years in family practice and telemedicine, finding immense joy and fulfillment in her work.

Talk To A Doctor

LifeMD makes it easy to stay on top of your health because talking to a doctor, filling your prescriptions, getting your labs done—and more—are all easy and cost-effective. Come discover a healthcare solution built around you and your life.

Connect with a doctor now!

This article is intended for informational purposes only and should not be considered medical advice. Consult a healthcare professional or call a doctor in the case of a medical emergency.

Feel better with LifeMD.

Your doctor is online and ready to see you.

Join LifeMD today and experience amazing healthcare, discounted labs and prescription medications... plus around-the-clock access to medical guidance.



May Be for You

You may qualify for a prescription treatment to help you manage your menopause symptoms.

Get Started Now