Sleeping habits can be disrupted during the menopause

10 Ways to Naturally Manage the Menopause

The transition into the menopause can be a difficult time for all, particularly when you don’t know when the next undesirable symptom will strike. One of the best ways to tackle the hot flash, for example, is with our menopause cooling spray that provides an instant refreshment. Thankfully, there are other natural methods that allow you to combat the process and alleviate symptoms. We’ve listed ten natural ways to manage the menopause and help you carry on as normal as possible this summer.

Sleeping habits can be disrupted during the menopause

Essential Oils

Essential oils can be used both topically or in a diffuser, and are a powerful tool to help control your menopausal symptoms. Both lavender and roman chamomile oil can be used to minimize stress and help you to relax; while peppermint oil is renowned for cooling the body during a hot flash. Natural oils such as clary sage and thyme can be used effectively to naturally regulate hormones, a necessity when you are experiencing menopause, and they are, to put it simply, all over the place!

Vitamin E

Tarbiat Modarres University in Tehran, Iran, took a study of 51 menopausal women and found that taking a vitamin E soft gel of 400 IU daily for a month limited both the severity and frequency of hot flashes. In other good news, there is also evidence to say that it can soothe vaginal dryness. If you’d rather not take a supplement, you can also get more vitamin E through eating certain foods, such as almonds, avocado, spinach, sweet potato and wheat germ.


A small study has shown that even just 10 minutes of light yoga every day can help to minimize menopausal symptoms. It’s difficult to imagine how a downward-dog can affect your body in such a major way, but hot flashes, moodiness, weight gain, night sweats and sleep disturbances can all be improved with the regular practice of yoga. Meditation, in particular, helps you to stay centered during the transition.

Regular Exercise

While it might not be what you want to hear, there have been numerous studies to suggest that women who live less active lives are more likely to have severe menopausal symptoms. The University of Granada conducted a study that proved that a 20-week exercise program helped menopausal women to manage their hot flashes. Further to this, those participating in the study also experienced vast improvements in both blood pressure and cardiovascular fitness.

Eat More Plant-based Compounds

The inclusion of phytoestrogens to regular diets will stimulate certain estrogen receptors in the body and contrary to popular belief, will not increase the risk of breast cancer. These can be found in plenty of foods, including fermented soy, like tofu or miso, flaxseeds, legumes, fennel, garlic and parsley. You can incorporate this into your diet without much significant change by adding flaxseeds to a smoothie or grating a fennel bulb over a salad.

Keep a Diary

There are various triggers that you will come into contact with every day, and each woman is affected differently. Popular triggers include caffeine, alcohol, nicotine, spicy food and external heat sources. One of the best ways to keep on top of your triggers is through keeping a hot flash diary. Keeping a record of your daily activities and food intake will help to identify problem areas and know what to avoid in the future, minimizing the risk of unexpected and undesired symptoms.

Sleeping Habits

One of the worst effects of the menopause is the havoc it wreaks on a woman’s sleeping schedule. The only way you can get around this side effect is through tactile lifestyle choices that will aid you in sleeping at night. The Sleep Foundation suggests menopausal women avoid large meals, particularly before bedtime. They also advise wearing lightweight sleepwear and consider using a fan or air conditioning to aid circulation.

Try Acupuncture

Wake Forest Baptist Medical Center discovered the frequency of hot flashes could be halved, both pre-menopause and post-menopause, after eight weeks of acupuncture treatment. Acupuncture is a low-cost, low-risk treatment and could change the way you are experiencing symptoms. It’s always worth a try!

Practice Mindfulness

The University of Massachusetts Medical School conducted a study that found that eight weekly 2 and a half hour mindfulness classes, which focus on body awareness, meditation and stretching, helped reduce the severity of menopausal women’s hot flashes by up to 40%. Participants also noted that the practice helped them to sleep better and rated their overall quality of life as better.

Changing Perspectives

One of the most important things is to avoid fixating on the negative side-effects of the menopause and focus on the positive aspects of the transition. Embrace the benefits of the side effects and consider sharing your journey with others – a problem shared is a problem halved!

Do you have any natural cures that help you to deal with the menopause? Sharing’s caring, so let us know in the comments!

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