Get the best advice on how to lose weight, cool down and avoid mood swings associated with menopause with these all-natural ‘menopause herbal supplements’, Chinese herbs, essential oils and other natural homeopathic remedies for menopause:
1. Menopause diet
- For breakfast, sip a cooling smoothie made with almond or soy milk. You can add seasonal fruits to it such as pineapple, mangoes etc. Also eat a tablespoon of almond butter daily for protein.
- Make fruits, vegetables and whole grains your best friends.
- Include flaxseeds and walnuts in your diet as they are rich in omega essential fatty acids. Eat 3 meals a day and maintain your calorie intake to 1250 calories per day.
- Limit your snack/dessert to 250 calories per day. Baked apples with peanut butter or maple syrup as well as cheese are some good snacks for menopause symptom prevention. Nuts and seeds (sunflower, pumpkin and flaxseeds) are also great.
- Include more good fats in your diet than bad ones. Reduce your intake of sugary foods, sodas and refined flour.
- Avoid coffee, tea and alcohol. Quit smoking.
- Take apple cider vinegar and blackstrap molasses everyday.
- Get plenty of calcium and magnesium in your diet.
2. Do a 20-minute Yoga routine daily
Yoga and Tai Chi are gentle exercises which help improve bone density and prevent osteoporosis. Here are some yogasanas to do daily:
- Surya namaskar or sun salutations– Do 12 sun salutations daily. These will strengthen your arms and chest muscles and also prevent back pain. It is one of the best exercises to reduce menopause stress. Cool down with a round of deep breathing exercises.
- Sarvangasana– Lie on a yoga mat. Raise your body waist up and support the upper back with your hands. Stay in this position for a minute.
Gradually add weights to your yoga sequence. Use 2 lb dumbbells to gain a lean shape.
3. Walk daily for 30 minutes
Exercise eliminates stress and regulates hormonal imbalance caused during menopause. You can walk in a park or hike the trails nearby. To keep yourself motivated, listen to your favorite music or walk with a buddy.
4. Focus on disease prevention
Shifting hormones in menopause invite a plethora of diseases including heart disease, blood pressure and diabetes. Track your blood pressure and sugar levels. Get regular blood tests and physical exams done. These are important to ward off heart attacks and strokes.
5. Herbal home remedies for menopause
Do not write off naturopathy and herbal remedies. These work and have proven quite effective in menopause treatment. Here are some of the top natural menopause supplements and herbs:
- Soy– Soy contains phytoestrogen which can prevent hot flashes. Take this with caution since it can impact breasts and uterus.
- Black cohosh– This is a proven natural remedy for hot flashes. However, in high doses, it is known to cause headaches, dizziness and nausea. Like soy, black cohosh is also a phytoestrogen. Women with liver disease should not take this herbal menopause supplement.
- Red clover– This is also a phytoestrogen and can help women having uterine cancer, breast cancer etc.
- Ginseng-Women looking for natural remedies for menopause mood swings could benefit from Ginseng. While it does nothing for hot flashes, it can improve sleep quality.
- Kava-Kava is also considered as one of the best over the counter menopause relief supplement. It works on mood swings but may or may not be very effective for hot flashes. Avoid taking Kava if you have liver problems.
Other noteworthy herbal remedies for menopause: Chinese herbs for menopause like Dong Quai, Gingko, etc which can help with vasomotor symptoms associated with hormone changes. Passion flower, Melissa officinalis (balm), Evening primrose oil and Licorice root are also some of the well known natural remedies for menopause hot flashes, weight gain and mood swings.
6. Do not overlook DHEA
DHEA is one of the most important natural menopause treatments that really work and should not be overlooked. Our body uses DHEA and converts it into hormones like estrogen and testosterone. It can help women suffering from menopause related decreased sexual appetite and hot flashes. Your doctor can guide you further regarding the dosage for this natural remedy.
7. Essential oils for menopause hot flashes
Depending on your specific menopause symptoms, use the following essential oils:
- Apply the following stress relief blend to your temples and pulse points: a mixture of Frankincense, Bergamot and German Chamomile in equal ratio mixed with a suitable carrier oil. You can even use this blend for a full body massage.
- Relaxing bath oil- Add a few drops of Lavender oil with some Epsom salts to bath water and soak in it for 20 minutes.
- Hot flashes relief essential oil blend– Use the blend of : Clary sage (7 drops), Geranium (11 drops), Lemon (7 drops) and Sage (2 drops) diluted in 2 tbsp of olive or coconut oil for a full body massage to stop hot flashes.
- For bloating and water retention: Mix 5 drops each of Fennel, Juniper and Peppermint oils with 15 drops of Lemon oil and a couple of teaspoons of carrier oil. Massage on lower back and abdomen.
- Vaginitis relief blend- Mix 5 drops of German chamomile, Clary sage and Lavender oils with 2 tbsp of sweet almond oil or hazelnut oil. Apply on a tampon or massage on the groin area.
8. Homeopathic remedies for menopause
- Aurum Met-for hot flashes, high BP, bluish red face, stress etc.
- Calc carb– For menopause weight gain, cold damp feet, spotting or irregular bleeding, uterine polyps, itchiness in vagina etc
- Conium Mac– for nervous symptoms, abdominal itchiness, fear of loneliness, for sweating, circulatory issues and pain in nipples.
- Glonoinum– High BP, hot flashes with sweating, dizziness, weakness, nausea.
- Graphites: for obesity, skin issues, hot flashes, irregular periods, exhaustion etc.
- Lachesis-Hot flashes, cravings for stimulants, uterine fibroids, high sex drive.
- Natrum Mur—Depression, dry skin, craving for salty food, fever, blisters, low sex drive, uterine prolapse.
Talk to a homeopath who can recommend the right homeopathic remedies for menopause based on exact symptoms.
Menopause is an important event in a woman’s life but it need not interfere with her quality of life. While, a lot more research is needed on these natural treatments for menopause, they have been known to work based on real experiences. As always, do talk to a trained herbalist or naturopath before using the above natural remedies, herbs and essential oils.