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Navigating the Change: Natural Remedies and Practices to Support Women Through Menopause

Updated: Jul 19, 2023

Menopause is an inevitable phase in a woman's life, a natural biological process responsible for the cessation of menstruation and fertility. With numerous physical and psychological symptoms, it can be an incredibly challenging experience to navigate. While some women may choose hormone therapy as a way to cope, others may prefer a more natural approach. In this blog, we will discuss various remedies and practices that can help women embrace this transition and ease the physical, emotional, and mental challenges of menopause.

Diet and Nutrition

A healthy diet serves as the foundation for overall well-being, making it crucial during menopause. Consuming a variety of whole foods packed with essential nutrients can alleviate some menopausal symptoms. Include plenty of fruits, vegetables, whole grains, lean protein, and healthy fats in your meals. Foods rich in calcium and vitamin D promote bone health, while B vitamins, magnesium, and omega-3 fatty acids combat mood swings and anxiety. Avoiding triggers like caffeine, alcohol, and spicy foods can also help alleviate hot flashes and night sweats.

Fruits and Vegetables for Menopause

Many women dread menopause, but there are ways to make it more bearable. Some simple dietary changes can help alleviate some of the most common menopause symptoms, such as hot flashes, night sweats, mood swings, and fatigue. Adding certain fruits and vegetables to your diet can help ease these symptoms and make menopause more manageable.

Hot Flashes and Night Sweats

Hot flashes and night sweats are two of the most common menopause symptoms. Hot flashes are sudden feelings of warmth and sweating that can last anywhere from a few seconds to several minutes. Night sweats are hot flashes that occur at night, often disrupting sleep. Fluctuations in hormone levels can cause both hot flashes and night sweats.

Certain fruits and vegetables can help regulate hormone levels and reduce hot flashes and night sweats. Soybeans, Kale, Spinach, pumpkin seeds, and sesame seeds contain phytoestrogens, which are plant-based compounds that mimic the effects of estrogen in the body. Adding soy foods to your diet can help reduce the frequency and severity of hot flashes and night sweats.

Mood Swings

Mood swings are another common symptom of menopause caused by fluctuating hormone levels.Estrogen helps regulate mood by increasing levels of serotonin—a neurotransmitter that plays a role in mood regulation—in the brain. When estrogen levels drop during menopause, serotonin levels also drop, leading to mood swings.

Fortunately, certain foods can help increase serotonin levels in the brain. Foods rich in tryptophan—an amino acid converted into serotonin in the brain—include turkey, chicken, eggs, dairy products, nuts, seeds, tofu, fish, legumes, and kale. Eating tryptophan-rich foods can help ease menopausal mood swings by increasing serotonin levels in the brain.

Carbs also play a role in serotonin production; complex carbs such as whole grains cause a slow release of glucose into the bloodstream, leading to a gradual increase in serotonin levels. So, if you’re feeling crabby during menopause, reach for some whole-grain bread or oatmeal instead of sugary snacks, which will cause your blood sugar to spike and then crash.

Beets: Beetroots (or beets) are packed with nutrients like folate, iron, vitamin C, and potassium. Beets also contain nitrates, which convert into nitric oxide in the body. Nitric oxide helps relax blood vessels and increases blood flow throughout the body – including to areas where menopausal hot flashes may occur. This increased blood flow helps reduce feelings of heat or discomfort often associated with hot flashes during menopause.

Beets also contain antioxidants that can help protect cells from damage caused by free radicals – these antioxidants may offer protection from age-related diseases such as osteoporosis and heart disease, which are common in women going through menopause. Additionally, research suggests that consuming more fruits and vegetables (including beets) can reduce the risk of developing chronic illnesses such as diabetes, hypertension, and cancer – all of which may become more likely during menopause due to hormonal changes in the body.

On top of their nutritional benefits, beets have been found to have a calming effect on the mind due to their high concentration of tryptophan (an amino acid). This calming effect can help lower stress levels and reduce anxiety related to menopausal symptoms such as night sweats or sleep disturbances. Also, studies suggest that consuming beets before bedtime can promote better sleep due to its effects on serotonin production in the brain - another critical aspect of managing mood during menopause.

Dark Leafy Greens: Kale, Spinach, Celery; Celery is known for its cooling properties, which can help with hot flashes and other symptoms of menopause. It contains antioxidants and phytoestrogens, compounds found in plants that act like estrogen in the body. These compounds can help balance hormone levels, which is important during menopause when hormones fluctuate significantly. Celery also contains lutein, which helps reduce inflammation in the body; this can help with some of the aches and pains associated with menopause.


Kale is another vegetable with many health benefits for those going through menopause. Like celery, it contains phytoestrogens that help regulate hormone levels and reduce inflammation in the body. Kale is also high in calcium, which is important for bone health. As women age, their bones become more fragile due to lower estrogen levels, so adequate calcium intake is essential for good bone health. Finally, kale contains vitamins C and K; vitamin C helps boost the immune system, while vitamin K helps keep blood vessels strong.

Ginger: How Does Ginger Help With Menopause?

Ginger is known for its anti-inflammatory properties. It has been used to treat digestive problems, nausea, headaches, and even arthritis for centuries. It also helps to regulate hormones in women going through menopause. Studies have shown ginger may help reduce the severity of hot flashes experienced during menopause and improve sleep quality by helping the body relax. Additionally, some studies suggest that ginger extract may be beneficial in reducing the risk of developing osteoporosis in women during and after menopause due to its antioxidant properties.

Ginger Shot
Ginger Shot

Why Is Ginger a Good Choice?

Ginger is easy to find at most grocery stores and supermarkets, and it is relatively affordable compared to other forms of treatment, such as hormone replacement therapy (HRT). In addition, it is natural, so there are no side effects associated with using it, unlike HRT, which can have serious side effects if misused or taken excessively. Also, because it is natural, you can incorporate it into your diet in many different ways—adding it to tea or to meals like stir-fries or curries—giving you many options when figuring out how best to incorporate ginger into your diet.

Herbal Supplements

Numerous herbs possess properties that can naturally relieve menopause symptoms. Some of the most commonly used herbal remedies include black cohosh, St. John's Wort, evening primrose oil, red clover, and dong quai. These herbs have been noticed to have a soothing effect on hot flashes and mood swings. However, it is crucial to consult with a healthcare professional before taking any herbal supplements to avoid any possible adverse interactions or side effects.

Regular Exercise

Maintaining an active lifestyle can greatly help women manage menopausal symptoms. Exercise reduces stress, boosts mood and energy levels, improves sleep quality, and prevents weight gain – all of which are beneficial for women experiencing menopause. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, along with strength training and stretching exercises for a well-rounded fitness routine.

Stress Management

Managing stress is key to maintaining optimal health during menopause. When women experience high levels of stress, symptoms such as hot flashes, mood swings, and sleep disruptions can worsen. Incorporate mindfulness practices such as meditation, deep breathing exercises, and yoga into your daily routine to enhance mental clarity and relaxation. Self-care activities, like taking a warm bath, engaging in a creative hobby, or spending time in nature, can also significantly help reduce stress.

Acupuncture and Acupressure

Acupuncture and acupressure, rooted in traditional Chinese medicine, are widely recognized for their efficacy in alleviating various health conditions, including menopause symptoms. It is believed that stimulating specific points on the body helps to balance the flow of energy, known as qi. Some research suggests that regular acupuncture sessions can help reduce the frequency and intensity of hot flashes, as well as improve overall sleep quality. Acupressure offers a similar benefit with the usage of finger pressure on specific points and can easily be self-administered as a part of your daily routine.

Menopause is an unavoidable phase in every woman's life, and it is essential to take a proactive approach when dealing with its symptoms. Adopting a nutritious diet, engaging in regular exercise, practicing stress management, and exploring alternative therapies can provide the support needed during this time. By considering these natural remedies and practices, women can confidently embrace the change and experience a sense of balance and well-being throughout the menopausal transition. Always consult with a healthcare professional before undertaking any new supplements, treatments or lifestyle changes.

Making simple dietary changes can go a long way toward alleviating some of the most common menopause symptoms such as hot flashes, night sweats, mood swings, and fatigue. Adding certain fruits and vegetables to your diet can help ease these symptoms so you can get through menopause with as little discomfort as possible.


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