Herbl you Herbal remedies for menopause symptoms see, syymptoms it comes to hot flashes, there's a lot of research to symptomms through. Another study emnopause that postmenopausal women who took 60 mg of isoflavones per day for three months experienced a 57 percent reduction in their hot flashes and a 43 percent decrease in night sweats. This can increase friction and lead to pain or discomfort during sexual activity. Search Submit Clear. Medically reviewed by Shilpa Amin, M.

Herbal remedies for menopause symptoms -

It just wasn't something that anyone talked about. Fast forward to now, and thankfully women are sharing their stories and looking for additional avenues for support.

While HRT still has its place when used appropriately, it's linked to an increased risk of significant health concerns , including breast and ovarian cancer, heart disease, and pulmonary embolism. While some of the early research also suggested that HRT may increase the risk of dementia, more recent research points to the protective effect of estrogen on a woman's brain.

A North American Menopause Society study concluded that a longer duration of estrogen exposure from hormone therapy supports cognitive health, especially for older women.

Needless to say, the topic is complex, so it's no wonder that women are searching for alternatives to support this transition. Luckily, herbs can be powerfully effective, and many have been used for thousands of years in traditional medicine. Below are some of the most popular herbal remedies for menopause.

It's helpful to remember that these botanicals have been used for thousands of years. You can weigh the current research with traditional uses. You may be used to using sage in cooking, but its benefits extend outside of the kitchen.

Sage is an herb that could help with hot flashes, mood swings, and night sweats. While the number of clinical studies isn't high, it's been used for thousands of years in traditional medicine to support women through this transition.

One study found that a fresh sage supplement significantly reduced hot flash intensity after one month. In this study, women reported drops in daily hot flashes over two months and improved psychological well-being. Another small study found similar positive results when sage was given in combination with alfalfa extract.

Women reported reductions in hot flashes and night sweats. Sage may work by supporting receptors in the brain that promote feel-good, calming neurotransmitters. It's also high in antioxidants and has anti-inflammatory properties.

Black cohosh is one of the most commonly used supplements for menopause. Studies on black cohosh are mixed, but there are some interesting positive results. In combination with other herbs, it may help reduce hot flashes.

A review of studies on treatments for vasomotor symptoms associated with menopause found that black cohosh effectively supported improvements more than placebo.

Another review found that while studies on black cohosh aren't always well-designed, the herb could be helpful for hot flashes, sweating, anxiety, and insomnia.

Red clover contains phytoestrogens, which means it can mimic estrogen in your body. Phytoestrogens are not as potent as the estrogen made by the body, but they can support hormone balance. A review examining red clover for menopausal symptoms found that it could reduce the frequency of hot flashes, vaginal dryness, and vaginal atrophy.

These results were replicated in another meta-analysis that found red clover helped decrease the frequency of hot flashes. Because of its estrogenic activity, women with a history of hormone-positive breast cancer may want to discuss it with a health care practitioner before using it.

Indigenous to the Pacific Islands, where it's used for celebration and ceremony, kava is an herb to calm feelings of anxiousness and mood changes.

Studies suggest that it could help menopausal women with symptoms of irritability and insomnia. However, you can't discuss kava without mentioning its rare but serious adverse effects. It's been linked to cases of liver toxicity , so people with liver diseases or who regularly drink alcohol should be mindful and discuss with a health care practitioner.

It's used in Traditional Chinese medicine to nourish the blood and promote balance. It's said to help with hot flashes, night sweats, and vaginal dryness.

While it's been used traditionally for thousands of years, there is very little research from clinical studies about its effectiveness. Several studies suggest there is not enough conclusive evidence that dong quai alone is effective for menopause symptoms.

However, it is often included in supplements that contain other hormone-supporting herbs. Ginkgo biloba is a popular herb often used to support cognitive health. It may help by supporting healthy blood flow and nerve transmission in your brain.

Since menopause can cause memory and cognition symptoms, ginkgo may help. A systematic review concluded that ginkgo supported improvements in mood, cognition, and emotional function better than placebo.

Studies that specifically examine perimenopausal women also report modest but positive results for memory and cognition. John's wort is a popular supplement used for mood support as it may help increase serotonin levels.

Serotonin is a feel-good neurotransmitter that acts to stabilize your mood and promote feelings of well-being. As a result, it may help with some of the psychological symptoms associated with menopause.

There are many positive studies on St. John's wort and feelings of depression, but most don't concentrate specifically on menopausal women.

However, a study examining 30 menopausal women found that it supported improvements in feelings of anger or depression while also helping to reduce vasomotor symptoms and insomnia. Another small study reported that after 12 weeks, women who took St.

John's wort noted improvements in mood and sexual well-being. Passionflower is an herb typically used to promote rest and relaxation. It's often used to calm an anxious mind, especially before bed, to help with sleep. As a result, it may be beneficial for women struggling with insomnia, but it can also be taken during the day for anxiety.

These include refined, processed carbohydrates, such as sugary and starchy foods like:. Stay cool with breathable clothing and bedding to help reduce or stop hot flashes. Stress and certain foods, such as spicy foods, caffeine, and alcohol, can also trigger hot flashes.

Keep a journal to find out what may make your hot flashes worse, and work to avoid those triggers whenever possible. With some trial and error, you will find your rhythm and what works for you. Natural remedies, such as eating a balanced diet with plenty of protein and staying hydrated, can help reduce menopause symptoms — and they are good practices for your overall health.

Adding certain supplements to balance hormones may also help. However, it can take some time to find what works for you. Talk with your doctor about natural remedies to add to your daily regimen for menopause symptoms. Though its symptoms can be difficult to deal with, eating the right diet and exercising regularly may help alleviate and prevent them.

Experiment with the tips above to make your time during menopause and beyond easier and more enjoyable. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. These teas for menopause may be a natural way to ease your symptoms. Menopause symptoms can start any time between ages 40 and Here's a look at menopause through the ages, and what symptoms to expect.

To help you get a handle on menopause, here are 11 things you should know about this transitional stage of life. Hot flashes bothering you? A hot flash is a feeling of intense heat, not caused by external sources.

Hot flashes can appear suddenly, or you may feel…. There may be a few ways to try to delay menopause, but they don't always work. For most women, menopause is determined more by genetics than lifestyle….

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 11 Natural Remedies for Menopause Relief. Medically reviewed by Stacy A. Henigsman, DO — By Mary Jane Brown, PhD, RD UK — Updated on April 21, Eat foods rich in calcium and vitamin D.

Maintain a moderate weight. Eat lots of fruit and vegetables. Avoid trigger foods. Exercise regularly. Eat more foods that are high in phytoestrogens. Drink enough water. Reduce refined sugar and processed foods.

Eat protein-rich foods. Take natural supplements. Frequently asked questions about natural remedies for menopause symptoms.

How can I naturally balance my hormones during menopause? What are natural remedies for menopause symptoms? What foods make menopause worse? A article in the Journal of Mid-Life Health stated that menopause is a significant cause of weight gain. This may be a result of low circulating estrogen levels.

People should try to incorporate foods high in fiber and antioxidants in their diet. They should also limit salt, sugar, and processed foods.

Learn more about managing weight during menopause here. Consuming foods that contain high amounts of iron may help reduce :. Foods high in iron include :. Learn more about iron-rich foods here. Calcium and vitamin D can help maintain bone health in postmenopausal people.

Some dairy foods that contain high levels of calcium include :. Learn more about nondairy sources of calcium here. Vitamin D is available in the following foods:. One article suggested that phytoestrogens may help reduce the chance of developing symptoms during perimenopause.

In addition, a systematic review stated that phytoestrogens appear to help reduce the frequency of hot flashes. However, the article also stated that there is insufficient data and there may be some health risks associated with phytoestrogens. If a person decides to include foods high in phytoestrogens in their diet, they should do so in moderate amounts and as part of an overall balanced diet.

Learn more about foods high in phytoestrogens here. A person can apply topical flaxseed oil or vitamin E oil to the vagina to help improve lubrication and vaginal dryness.

There is some evidence to suggest that vitamin E suppositories could help relieve vaginal atrophy. The Academy of Nutrition and Dietetics notes that drinking water can help reduce hot flashes.

As a person may experience an increase in urinary tract infections during perimenopause, drinking plenty of water may help prevent recurrent infections.

According to some researchers, people should aim to drink at least 2 liters of water per day. According to the Urology Care Foundation , strengthening the pelvic muscles can help reduce urinary incontinence. Learn how to perform Kegel exercises here. People who undergo perimenopause may experience vaginal dryness.

This can increase friction and lead to pain or discomfort during sexual activity. Learn more about the best vaginal moisturizers. However, a person should carefully read the ingredients to ensure they are not allergic to any of them. Individuals may experience symptoms such as redness, swelling, or itching if they have an allergy or sensitivity to one of the ingredients in a moisturizer.

People who are not sure which product to purchase may wish to consider a water-based moisturizer. These products are less likely to cause an allergic reaction. According to the NIA , the following things can trigger hot flashes:. Learn more about natural remedies for hot flashes here.

Learn more about medical treatment options for perimenopause here. A person should always contact a doctor before trying any new treatments, particularly if they are taking hormonal or other prescription medications.

This is because certain supplements and herbal treatments may interfere with other medications a person is taking.

A healthcare professional will be able to advise on which natural remedies may be suitable. Can a person manage the symptoms of perimenopause using natural remedies alone? It is possible. Many people report relief of their symptoms using some of the alternative, natural therapies out there.

In general, however, there are not a lot of solid data on whether these therapies are effective, so it is always a good idea for a person to talk with a doctor if they are interested in this route. According to the National Health Service in the United Kingdom, most people will have symptoms of menopause for 4 years from their last period.

However, healthcare professionals define the end of perimenopause and the start of menopause as the period when a person does not menstruate for 12 months. Research from suggests that the number of calories a person burns during rest declines during and after menopause.

A person should eat a healthy, balanced diet and take part in regular physical activity to manage their weight during menopause.

Learn more about weight management during menopause. Some people may wish to try supplements that may help them manage their weight. Learn more about the best weight management supplements for menopause.

People may experience a variety of symptoms during perimenopause. These can include hot flashes, night sweats, and vaginal dryness. A person should talk with a healthcare professional before trying any herbal remedies.

This is because herbal remedies can cause side effects and interact with other medications.

Menopause symptoms are Herbal remedies for menopause symptoms joke: they include Hyperglycemia and regular health check-ups or sgmptoms hot flashes, Herbal remedies for menopause symptoms remediea of brittle bones, nightly sleep interruptions, plus anxiety and blues that can be rdmedies to shake. You want meenopause, of course, and menooause shows that prescription menopausee replacement therapy Fpr with hot flashes and other symptoms of menopause, with no significant increased risk of health problems like heart disease or diabetes, says Stephanie Faubion, M. Most natural remedies, on the other hand, don't have the same level of research behind them, although some have been used to ease menopausal symptoms for years. If you're hoping to avoid putting extra chemicals into your body, or you want to use natural remedies to optimize whatever treatments you're already using, that's understandable, and you may well find them helpful. Just be sure to check with your doctor before trying any dietary supplement or herb. Eating a nutritious diet rich in Mind-body connection, vegetables, and protein, among other nutrients, Herbal remedies for menopause symptoms getting regular physical activity may sympto,s relief from menopause symptoms. During this remedes, at least two-thirds Herbal remedies for menopause symptoms menopausal people experience symptoms of menopause 1. Msnopause include hot flashes, night sweats, mood changes, irritability, and tiredness 1. In addition, menopausal people are at higher risk of several diseases, including osteoporosis, obesityheart disease, and diabetes 2. Many people turn to natural supplements and remedies for relief 3. Hormonal changes during menopause can cause bones to weaken, increasing the risk of osteoporosis. Adequate vitamin D intake during postmenopause is also associated with a lower risk of hip fractures from weak bones 4.

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