Are There Safe Natural Remedies For Menopause?

Portrait of mature woman with yoga mat

Part 1 of this article series discusses natural remedies for menopause. This topic has been discussed in the media, in magazines, and on talk shows. Part 2 will discuss some simple at-home remedies that can alleviate your symptoms. A few simple changes can make all the difference. The Mayo Clinic has provided the following self-help suggestions that have been proven to be effective in relieving the often debilitating symptoms of menopause.

Healthy Lifestyle

Home remedies and lifestyle changes are the best natural remedies and they don’t cost anything. Although many symptoms of menopause are temporary, you can implement the following steps to reduce or prevent the worst symptoms. Regular exercise can help to cool your hot flashes.

Layer up and identify what triggers your hot flashes. These triggers can include hot beverages, spicy food, alcohol, caffeine and hot weather.  Being sexually active can be good for our physical and mental health. Talk to your partner about the feelings you are feeling. This topic can be difficult even for couples in close relationships. But it is worth it. Do not add emotional stress to your physical discomfort.


Relaxation and rest are key. Get enough sleep. This is a difficult task for most people, I know. Avoid caffeine. You should make time in your day to exercise, but not before bed. Deep breathing, guided imagery with progressive muscles relaxation, and yoga are all great options for relaxation.

There are many tapes and books available on relaxation techniques, many of which can be found at your local library. Hot flashes can make it difficult to sleep at night. You may need to learn how to control them before you can get a good night’s sleep.

Balanced Diet

A balanced diet includes whole grains, fruits, vegetables, and oils that are low in saturated fats, sugars, and oil. Don’t smoke. Smoking increases your risk of stroke, heart disease, osteoporosis and cancer, as well as other health issues. It can also cause hot flashes, and early menopause. It’s never too late for you to quit smoking.


Exercise regularly. On most days, you should be doing at least 30 minutes of moderate-intensity exercise. This is especially important if your goal is to lose weight or maintain a healthy body weight. A walk around the block can be a great place to start if you don’t like exercising or don’t have the time. To increase your physical activity, you might consider purchasing a pedometer. You can aim to walk 10,000 steps per day while going about your daily activities. Exercise can help you reduce stress, and it is one of the best natural remedies to menopause.