Natural Remedies for Menopause
dietary changes can provide natural remedies for menopause

Natural Remedies for Menopause

I’m an advocate of a foods first approach when it comes to management of menopausal symptoms. This right of passage can be marked by many nuances for ladies. Natural remedies for menopause through in the form of foods can help alleviate symptoms. Symptoms of menopause may be both physical and neurological in nature, which can lead to physical discomfort and irritability.


More common physical signs and symptoms of menopause include hot flashes or night sweats, and bladder urgency. Menopause symptoms may also include body aches, acne, hair thinning, facial hair, headaches and  joint pains. Physical symptoms of menopause may include abdominal weight gain, dry skin and decreased bone mineral density.

natural remedies for menopause offer peace to women
natural remedies for menopause may alleviate symptoms.

Some basic anatomy behind menopause body changes without getting too dull include estrogen and progesterone reduction. While the body has adaptive strategies in place to continue to produce circulating estrogen, levels are lower than pre-menopausal women.


Some of the mental signs and symptoms of menopause can include mood changes, sleep disturbances, anxiety and irritability. Women’s experiences with these changes are influenced by many variables including cultural factors. How one’s culture values aging can have positive or negative impact on how ladies will respond to these changes.

How Are you Feeling about Menopause?

I encourage you to examine how you are feeling about yourself and your own values if you are currently experiencing the menopause transition. Are you feeling positive about a time in life that frequently marks acquisition of wisdom and respect? Can you think of some core values that will help in making the experience a positive one? Such values may include: 

  •  maintaining long term health
  • family values
  • Serving as a positive role model to kids and grand kids

Our beliefs about ourselves well as perceiving our own  ability to create behavior change will have a great impact on our wellness. 


Peppers and garlic bushel at market
how can foods your choose alleviate menopausal symptoms?

Easy Stress Reducing Natural Remedies for Menopause

Looking for some stress relief strategies? Believe it or not stress relief is one of the greatest natural remedies for menopause! 

  • Meditation 5 minutes or more daily. Set aside a time to meditate.

  • Deep breathing- (5 seconds in 5 seconds out. This activates a calming part of your nervous system).

  • Progressive muscle relaxation- sit quietly. Close your eyes. Focus on each muscle group starting with the toes. Tense for 5 seconds and then release. Work through each muscle group on the body.

  • Journal daily or as stress comes up.

  • Write down positive moments on post it notes and keep in a jar. Pull them out if you are feeling discouraged.

  • Keep positive quotes in office space, bathroom or bedroom.

citrus is a natural remedy for menopause
citrus is a natural remedy for menopause


Here are a few food choices. I encourage natural whole foods to reduce symptoms and keep up good health during menopause and beyond.

  • Consume a diet rich in fruits and vegetables

  • Decrease processed foods (fried foods, boxed foods with many preservatives)

  • Choose Whole grains (whole wheat, oatmeal, barley, quinoa, whole grain rice)

  • Reduce added sugars (desserts, pre-packaged foods)

  • Decrease salt intake ( watch for excess sodium in cheeses, lunch meats, boxed meals, dining out, added to frozen foods such as chicken, through salt shaker).

  • Limit alcohol intake

  • Flaxseed- consume 2 tablespoons 2x per day may reduce incidences of hot flashes (has estrogenic activity with lignans. Converted to estrogenic mammalian lignans with estrogenic and aniestrogenic effect)

  • Soy- there is mixed research in this area but may promote cardiac health.

  • Citrus fruit- A compound called hesperidin may help with hot flashes.  Citrus fruit may improve integrity of vascular system. 

  • Grapeseed extract- 50-75mg/day. This can reducee hot flashes & anxiety, improves sleep, reduces risk of depression.

  • Fish oil- 500mg 2x per day. may reduce hot flashes.

When we think natural remedies for menopause-there is no greater contributor than the fuel we put into our bodies daily.

woman running on street
exercise, and important natural menopause remedy


Setting up an exercise routine can have many benefits in alleviating symptoms of menopause including:

  • keeping blood pressure in normal range

  • keeping up metabolism

  • maintain weight or weight loss

  • improve circulation

  • increase mood and decrease anxiety

  • improve cardiac function

  • maintains bone mineral density

In summary there will be changes in the body as we undergo menopause. However, that does not mean we cannot incorporate natural remedies such as a healthy diet, exercise, and mental fitness activities to accommodate for menopause body changes. There is no one miracle cure for symptoms associated with menopause. 

I encourage you to examine your overall lifestyle and dietary choices versus harboring the idea of one super food or supplement may be a cure all for potential menopause ailes. I encourage holistic living in during this time of beautiful transition. Is there any other fantastic natural remedies for menopause you’ve tried that are not included in this article? I’d love to hear about them!

©2018 Shenajaramillord.peaceandnutrition

Shena Jaramillo. Registered Dietitian
Latest posts by Shena Jaramillo. Registered Dietitian (see all)

Shena Jaramillo. Registered Dietitian

Hi I'm Shena. I believe in choosing plants first, honoring your hunger, and that a little humor goes a long way.

This Post Has 2 Comments

  1. Clarisa Praml

    I am glad that I found this article well documented and very informative.

    I want to share how I treated Yeast and Candida Infection, maybe it will be useful to someone:
    Thank you and keep going, you do a great job!!

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