Natural remedies for perimenopause and menopause
Albeit a natural process, menopause, and often the transition into this time - known as perimenopause - can be a challenging and unfamiliar time for many women.
That’s why there isn’t a better time to be supporting your body.
Symptoms of menopause and perimenopause
Common symptoms of perimenopause and menopause can include weight gain, hot flushes and sweating, trouble sleeping, and anxiety or low mood.
If that wasn’t enough when women reach menopause, there is a risk of reduced bone health and an increased risk of osteoporosis.
The best foods for women during perimenopause and menopause
Women's body's needs plenty of nutrients- maybe more so than ever when experiencing perimenopause and menopause. Here are 4 of the best foods for women to eat.
While these symptoms and changes may be common, the good news is that these don’t have to be part of your journey. Let’s have a look at some ways you can support your body during this time.
While this guide may assist you with some alternative therapies and supplement options, never underestimate the importance of healthy-living strategies such as diet and lifestyle to support your body.
Calcium and vitamin D
Let’s start with the importance of bone health. Did you know that when menopause occurs oestrogen levels decline affecting bone density and bone mass?
That’s why maintaining bone health during perimenopause and menopause is crucial. Calcium helps strengthen and build the density of our bones and teeth, while vitamin D is essential in stimulating intestinal calcium absorption.
Magnesium
Did you also know that magnesium plays a critical role in maintaining bone health? Studies show how an increase in dietary and supplemental magnesium intake may increase bone mineral density and decrease bone loss in postmenopausal women.
What’s also great about magnesium is its role in sleep regulation. If sleep troubles are something you’re dealing with, magnesium may help you fall asleep faster and sleep for longer. If that wasn’t enough our wonderful magnesium may also support healthy nervous system function and a healthy mood.
Sage
Due to the hormonal changes that occur in perimenopause and menopause, night sweats and excessive sweating may be common. Salvia officinalis (sage) is a herb traditionally used in Western herbal medicine to relieve sweating and can provide perspiration relief.
Black Cohosh
Actaea racemosa (black cohosh) has been traditionally used in Western herbal medicine in managing hormonal imbalances and may be useful in providing symptomatic relief for menopause. Research suggests it may be an effective treatment for reducing the severity of hot flushes in postmenopausal women.
Shatavari
Asparagus racemosus (Shatavari) has been traditionally used in Ayurvedic medicine for women’s health as a rejuvenating tonic and adaptogen. No matter what type of stress it is, adaptogens may help the body adapt and deal with the stressors it faces.
Research also shows the use of the herb Shatavari to help manage and reduce symptoms such as hot flushes and night sweats in healthy menopausal women.
Always read the label and follow the directions for use.
Reviewed by the healthylife Advisory Board August 2022
Related reads
What is perimenopause, and am I going through it?
Perimenopause is a natural transition that every woman will go through, but it can sometimes feel confusing or overwhelming. It’s the phase leading up to menopause when hormone levels start to fluctuate, bringing changes in your period, energy levels, mood, and more..
What to eat in perimenopause to thrive (not just survive)
Perimenopause is a time of change, and it can last anywhere from 4 to 6 years for most women. Thriving during perimenopause isn’t just about managing symptoms—it’s about setting yourself up for long term health. Hormonal shifts may impact energy, mood, metabolism, and bone health, but the right nutrition can make a world of difference. Here’s how.
How to manage symptoms of perimenopause and menopause
There are many options you can take to help manage perimenopausal and menopausal symptoms. Nutrition Australia tell us how.
The best foods for women during perimenopause and menopause
Women's body's needs plenty of nutrients- maybe more so than ever when experiencing perimenopause and menopause. Here are 4 of the best foods for women to eat.
Menopause - the facts women need to know
Menopause can remain a bit of a mystery and prone to misinformation. So let’s dive in and find out what the real deal is when it comes to menopause.
Navigating mental health during perimenopause
Perimenopause is the transitional phase before menopause that can last anywhere from a few months to several years. It comes with a range of changes driven by fluctuating hormone levels as well as metabolic changes that impact many areas of health and wellbeing.
Get in sync: the lowdown on women’s hormones
Hormones play a crucial role in how we feel and function, and their impact changes throughout our lives. We’re here to make understanding it as straightforward as possible, because when it comes to your health, knowledge really is power.
Supplements for women's health through each life stage
Get the 411 on how women’s nutritional needs evolve through different life stages such as menstruation, pregnancy, breastfeeding and menopause.
The A to Z of supplements
The world of supplements can be tricky to navigate. To help, we’ve prepared a simple guide to key vitamins, minerals and food supplements in this easy-to-read, A-Z (well, almost, X is hard OK?!) list.
Do hormones affect my sleep?
As our bodies age, and our hormones change, it affects a number of processes, including our sleep. We asked sleep specialist, Dr David Cunnington, to shed some light on the topic.
This article is for informational purposes only and does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice. If you have any concerns or questions about your health you should consult with a health professional.