Quick answer: Menopause is a natural transition, not a disease, but symptoms such as hot flashes, night sweats, poor sleep, weight gain and brain fog can be disruptive. Strength training, steady blood sugar, ground flaxseed, paced breathing and cognitive behavioral therapy can help, and herbs such as black cohosh, maca and red clover, plus magnesium, are commonly used. Hormone therapy is also an option to discuss with your doctor.
What changes in menopause
- Estrogen and progesterone decline
- Stress hormones can amplify symptoms
- Inflammation and insulin resistance may rise
- Bone and muscle loss accelerate
- Sleep and mood often shift
Herbs and nutrients commonly used
- Black cohosh: studied for hot flashes; rare liver problems have been reported
- Maca: used for libido and mood
- Red clover isoflavones: plant estrogens studied for hot flashes
- Pine bark extract: studied for menopause symptoms
- Ashwagandha: for stress and sleep
- Magnesium glycinate: for sleep and mood
- DIM and calcium D-glucarate: support estrogen metabolism (see estrogen dominance)
- Evening primrose oil: traditionally used for night sweats
Amounts should be individualized. If you have a history of breast or other hormone-sensitive cancer, talk with your oncologist before using plant estrogens. If you work with me, the products I use are in my Fullscript dispensary.
Habits that help
- Strength training three times a week, which also protects bone
- Ground flaxseed daily
- Paced, slow breathing during hot flashes
- Cognitive behavioral therapy for sleep and hot flashes
- Acupuncture, which some women find helpful
- Limiting alcohol, spicy food and caffeine if they trigger hot flashes
Is testing helpful?
Menopause is usually diagnosed by symptoms and cycle changes. Thyroid labs, bone density and, for some women, hormone or cortisol testing can add context. Functional labs are optional. They can be helpful in more complex cases, and in my practice they are available only to patients working 1-on-1 with me. See also perimenopause or PCOS?.
Menopause and healthy aging
Estrogen helps regulate inflammation, mitochondria, bone renewal and communication between tissues. As it declines, those systems need more support, which is why menopause is a key window for protecting long-term health. Related: osteoporosis prevention and natural hormone balance.
When to see a naturopathic doctor
- Hot flashes, night sweats or sleep problems affect your life
- You want natural options, or support alongside hormone therapy
- You have a history of hormone-sensitive cancer and want safe options
- You want a plan to protect bone, heart and brain health after menopause
See a medical provider promptly for any bleeding after menopause, a new breast lump, chest pain, or symptoms of depression.
Struggling with menopause symptoms? Let us find what works for you.
A free 15-minute consultation with Dr. Kneessi. No cost, no obligation. In-office in Odenton, MD or by telehealth.
Frequently asked questions
What is the best natural remedy for hot flashes?
Black cohosh is the most studied herb, with mixed results. Paced breathing and CBT also help many women.
Is black cohosh safe?
It is generally well tolerated, but rare liver problems have been reported. Stop it and call your provider if you notice yellow skin or dark urine.
Can diet help menopause symptoms?
Steady blood sugar, ground flaxseed and limiting triggers such as alcohol can help.
Should I consider hormone therapy?
It is effective for many women. Discuss the benefits and risks with your doctor.
Sources
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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