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The Ultimate Guide to Managing Menopause Symptoms Naturally


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Menopause Symptoms and managing them naturally

Menopause symptoms can be a challenging time for many women, it can bring a range of uncomfortable symptoms, such as hot flashes, mood swings, and sleep disturbances. But it’s not all doom and gloom – there are natural ways to manage symptoms! Read on to find out some natural ways to manage menopause symptoms that can help women feel more comfortable and in control.

Avoid Triggers of Your Menopause Symptoms

Certain triggers can worsen menopause symptoms, so it’s important to avoid them when possible. One of the main culprits is alcohol. As alcohol enters the liver, it needs to be rapidly detoxified because it pushes oestrogen to the rear of the line and advances alcohol to the front of the line. Oestrogen levels have been linked in studies to moderate alcohol use. So maybe think carefully about whether that extra glass of wine or G&T is worthwhile! A few of my clients recognise that alcohol simply isn’t worth it and have decided to abstain entirely. While I recognise that not everyone may find this appealing, even a slight reduction and practising greater mindfulness can have a significant impact.

Other triggers include caffeine, and spicy foods, which can all trigger hot flashes and worsen other symptoms. Additionally, tight clothing can exacerbate hot flushes and night sweats. Try to identify your triggers and take steps to avoid them.

Keep on moving

Incorporating regular exercise, particularly strength training is essential for managing menopausal symptoms! Strength training can help you build muscle mass, which is super important since we tend to lose it as we age. Luckily, you don’t have to lift super heavy weights to get the benefits. Try out a vinyasa flow or barre class are also highly effective ways to build strength.

I would never suggest going hell for leather every day in the gym, it’s just not necessary and it can be detrimental as working out too hard can make you feel more tired and crave more food. So, go easy on yourself and try out some gentle exercise like taking a walk in the park with your friends. Most importantly, be kind and compassionate to your body during this time of change.

Dietary Factors and Menopause


Restricting calories or particular foods, particularly proteins and fats, is NOT advised during the menopause. This is the time to eat very well, getting adequate calories from the following:

  • The essential ingredient for maintaining a healthy blood sugar level is protein, which is crucial if you want healthier hormones and a better menopausal experience. Chicken, turkey, fish, red meat (grass-fed, organic when money is an issue), eggs, tofu, tempeh, beans, lentils, nuts, and seeds are all good sources of protein.
  • Olive oil, avocados, oily fish (omega 3), coconut, almonds, and seeds are examples of good fats.
  • Root vegetables, beans, lentils, and whole grains are examples of slow-release carbohydrates.
  • Colourful vegetables, berries, flaxseed, herbs, spices, and green tea all contain fibre and plant compounds.
  • Foods that are high in calcium and vitamin D, such as dairy products, leafy greens, and fortified foods.

The above foods provide essential nutrients that can help reduce the severity of hot flashes, mood swings, and other symptoms as well as helping to maintain strong bones. Check out this other post about hormone balancing foods which can also really help.

Practice Mind-Body Techniques


By lowering stress and encouraging relaxation, mind-body practises can be a fantastic way to manage menopause symptoms. Yoga, meditation, and deep breathing are a few examples. Women who practise yoga report feeling less anxious, having better moods, and even experiencing less severe hot flushes and night sweats.

Regular meditation and deep breathing are also proven to help us feel less stressed and anxious and can even help improve sleep. Additional methods that might also be worth exploring include progressive muscle relaxation and visualisation.

Give acupuncture a try!


A fantastic alternative therapy for managing menopause symptoms and hormonal imbalance is acupuncture, which is secure and reliable. With the purpose of stimulating nerve endings and promoting natural healing, this procedure involves inserting tiny needles into predetermined bodily locations.

The severity and frequency of hot flashes and night sweats in certain women can be lessened with acupuncture, according to research. Acupuncture also helps to boost overall wellbeing by enhancing sleep quality, lowering stress and anxiety, and reducing both. Due to its non-invasive nature and lack of negative side effects, acupuncture is a popular and secure treatment choice among women.

Menopause and those horrendous menopause symptoms can be a challenging time for many women, but incorporating these natural methods into your routine can make all the difference in managing your symptoms. Remember that every woman’s experience is unique, so take the time to listen to your body and find what works best for you.

And no matter what, showing your body some much-deserved self-kindness and compassion is the most important thing. Our bodies are amazing and go through so much, and they deserve our love and appreciation.


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