Natural Ways to Reduce Symptoms of Menopause

Natural Ways to Reduce Symptoms of Menopause

Menopause, the complete cessation of your periods comes with different menopausal symptoms that may last only for a few months to several years.

The end of your periods is a result of fewer oestrogens produced by the ovaries. Fewer oestrogens mean you experience a barrage of menopausal symptoms that may hinder your everyday life and disrupt your mental peace. To reduce the severity of the symptoms of menopause, you can choose medical treatments, such as hormone replacement therapy or look for alternative therapies.

Today, let us see the different symptoms of menopause and natural ways to reduce symptoms.

Common Symptoms of Menopause

Whether you are going through menopause or have started experiencing the menopausal transition (perimenopause), you may encounter some of the symptoms of menopause, such as:

  • Irregular periods 
  • Night sweats 
  • Hot flashes 
  • Vaginal dryness 
  • Sleep disturbances
  • Sudden chills 
  • Mood swings
  • Dry hair or skin
  • Weight gain
  • Loss of breast fullness
  • Reduced bone density
  • Fatigue
  • Weakness in muscles
  • Stiff joints and more

Natural Ways to Reduce Symptoms of Menopause

Many women prefer to alleviate the symptoms of menopause naturally and are not much comfortable with hormone therapy. So, they look for alternatives to manage different menopausal symptoms.

Soy products 

Soy products contain isoflavones, plant-based oestrogens called phytoestrogens. These isoflavones are effective in reducing symptoms of menopause, such as hot flashes and night sweats. You can include soy food, such as soy milk, tofu, soup etc. 


Flaxseeds are rich in omega-3 fatty acids and lignans that act as phytoestrogens. Flaxseeds are a natural way to reduce symptoms, such as hot flashes and lowers cholesterol. 

Black cohosh

According to WebMD, black cohosh herb efficiently lessens hot flashes and night sweats. It may also lower blood pressure. So, be careful if you are a low bp patient. 


Studies show that to lessen mood swings, sleep disturbances, anxiety, stress and fatigue, ginseng is an excellent herb. 

Yoga and breathing exercises

You can also try different breathing exercises, meditation and yoga to reduce irritability, mood swings and sleep problems. 


Women can also choose acupuncture to reduce symptoms of menopause, such as hot flashes and night sweats. This is a natural way of treating menopausal symptoms in women who cannot or do not wish to undergo hormone therapy.   

Vitamin D and Calcium Supplements

You can take vitamin D and calcium supplements to build, support and strengthen your bones, teeth and skeletal structure. While calcium supplements help in building the bones, vitamin D helps your body in absorbing calcium. 

As you age, the ability to absorb vitamin D decreases, and increases the of losing bone density. So, take vitamin D supplements or walk for a 15-20 minutes in direct sunlight. You can also eat dairy products to get the required amount of calcium from your diet. Include milk, cheese, paneer and curd in your daily food.

Other Tips to Reduce Menopause Symptoms

  • Stay hydrated to maintain your body temperature and moisturise your dry skin. If possible, drink cold water to manage night sweats. 
  • Eat healthy and nutritious food to lessen hot flashes, improve sleep, support bones and prevent cardiovascular diseases.
  • Wear comfortable and loose clothing of cotton or linen to lower your body temperature. 
  • Get into a fitness routine to shed the extra weight gain during menopause.
  • Quit drinking alcohol and smoking tobacco and drugs. These unhealthy life choices worsen the symptoms of menopause. 

These natural ways to reduce symptoms may help women get through the new phase of life effectively without much trouble. However, it is always good to get yourself checked by a gynaecologist to rule out any other underlying condition. Consider these alternative therapies only if the situation can be managed with these natural remedies. If not, you can take certain dietary supplements, such as Femarelle.

Still, it is recommended that living a healthy and fit life can help reduce stress, anxiety, emotional upheaval related to the symptoms of menopause.