Natural Remedies for Menopause: Embracing the Power of Mother Nature

Rahul Gupta
Medically reviewed by
Dr. Kaushal

Review medical content on WOW Rx Pharmacy, so that accurate drug use information is easily accessible to everybody.
Dr. Akansha is a licensed Clinical Pharmacologist. She possesses remarkable knowledge in Pharmacovigilance, prescription analysis, drug information, and drug safety services. Additionally, she is a keen learner and an educator.

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natural remedies for menopause

Menopause, a natural phase marking the end of reproductive years, brings along various symptoms. 

Hot flashes, sleep disturbances, and mood swings are a few examples. 

Embracing natural remedies can offer a holistic approach to managing these symptoms. 

By harnessing the power of mother nature, women can find relief without relying solely on medications or hormones. 

Natural remedies, such as herbal supplements, lifestyle adjustments, and mind-body practices, provide gentle and effective solutions. 

This article will help you discover the benefits of these natural remedies and empower women to manage Menopause more comfortably.

Natural remedies for Menopause

Managing Menopause symptoms naturally involves various approaches that can improve well-being. 

A few of those are mentioned here.

Dietary changes

Dietary changes play a vital role, focusing on consuming nutrient-rich foods like fruits, vegetables, and whole grains. 

Menopause management begins with gradually increasing plant-based diets and reducing processed foods. 

Always consult your doctor before considering any dietary change.

Regular exercise

Regular exercise, such as walking or yoga, helps maintain physical health and reduce Menopause symptoms. 

Engage in regular physical activities that you enjoy.

Aim for at least 30 minutes of exercise most days.

Reduce stress

Stress reduction techniques like deep breathing, meditation, or mindfulness can alleviate emotional and psychological distress.

Prioritize sleep hygiene, ensuring a comfortable sleep environment and establishing a relaxing bedtime routine.

Remember, each person’s experience is unique, so find what works best for you. 

Keeping a journal to track symptoms and remedies can help identify patterns and determine what provides the most relief. 

With these natural remedies and personalized strategies, you can navigate Menopause with greater ease, embracing a healthier and more fulfilling life.

Herbal remedies for Menopause symptoms

Experiment with herbal supplements to bring back your Menopause symptoms on track.

Some of those natural remedies for Menopause symptoms are as follows.

Flax seed

FlaxseedsSource: eliane_from_Getty_Images
Flax seeds

Flax seed is a rich source of omega-3 fatty acids and fiber.

It aids in weight management by reducing appetite and promoting satiety. 

Adding flaxseed to your meals or consuming it in ground form can be beneficial.

Note that flaxseed might act somewhat like the hormone Estrogen.
It may make hormone-sensitive conditions worse.
So, consult with your doctor before taking flaxseed.

Fresh fruits and veggies

You can also add a wide variety of fruits and vegetables to your diet.

These wonder foods offer fiber, vitamins, and minerals while being low in calories.

As a result, you can maintain a healthy cycle.


This soy-based protein could be a valuable addition to your menopausal diet.

It is a good source of lean protein and has a low amount of saturated fat. 

Its natural plant compounds, such as isoflavones, may mimic Estrogen’s effects, reducing hot flashes and improving bone health.

Black cohosh

Black Cohosh, a herbal supplement, is known for its potential benefits in managing menopausal symptoms. 

As of now, its direct effect on weight gain has yet to be fully understood.

However, alleviating other Menopause-related issues may indirectly contribute to weight management.

Red clover

Red clover, as a herbal remedy, contains compounds that mimic Estrogen. 

It may help balance hormone levels during Menopause, potentially reducing weight gain associated with hormonal changes.

Dong Quai

Dong Quai (female ginseng)Source: AmalliaEka_from_Getty_Images
Dong Quai (female ginseng)

Dong Quai is a traditional Chinese herbal medicine.

It is generally referred to as female ginseng.

This herb has been associated with relieving menopausal symptoms and is known to address various menopausal discomforts.


Ashwagandha, an Ayurvedic wonder herb, can help manage stress, which is a contributing factor to Menopause symptoms.

It promotes a sense of calmness and reduces Cortisol levels.


Zinc is a vital mineral that plays a role in hormone regulation and metabolism. 

Adequate zinc levels are essential for maintaining health. 

Including zinc-rich foods like oysters, pumpkin seeds, and legumes can be beneficial.

These natural remedies for Menopause symptoms work through various mechanisms.

They can help control appetite, promote satiety, balance hormones, manage stress, and support overall well-being. 

However, it’s important to note that individual responses may vary.

So it is advisable to consult a doctor before starting new supplements or making significant dietary changes.


Natural remedies for Menopause offer effective alternatives for managing its symptoms. 

Dietary changes, exercise, stress reduction techniques, and herbal supplements can all contribute to a more balanced and comfortable Menopause experience. 

Incorporating these remedies into a holistic management strategy allows you to embrace mother nature and find relief without medicines or hormones. 

It is important to remember that consulting with a doctor is crucial for personalized guidance and ensuring natural remedies safety and efficacy. 

By exploring these options, women can navigate the menopausal journey with greater comfort and well-being.

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Frequently Asked Questions

How can I treat Menopause naturally?

Treating Menopause naturally involves lifestyle adjustments, dietary changes, stress reduction techniques, and herbal remedies or supplements. Consulting with a healthcare professional is vital to personalize a natural treatment plan and ensure safety and efficacy.

What home remedy can delay Menopause?

Home remedies cannot delay Menopause, as it is a natural biological process. Menopause occurs when the ovaries naturally stop producing eggs and hormone levels decline. While specific remedies may manage symptoms, Menopause cannot be postponed or prevented by home remedies.

What foods increase Estrogen?

Specific foods can naturally increase Estrogen levels. Examples include soy products, flaxseeds, sesame seeds, chickpeas, lentils, and fruits like berries and oranges. Incorporating these foods into your diet may have a mild estrogenic effect, but it’s best to consult a healthcare professional for personalized advice.

Can you reverse Menopause naturally?

No, Menopause is a natural and irreversible process. Once Menopause occurs, the ovaries no longer release eggs, and hormone levels decline. While specific lifestyle changes and remedies can manage symptoms, Menopause itself cannot be reversed naturally.

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