Menopause is a natural phase in a woman’s life, but it often brings challenging symptoms that can disrupt daily routines. While conventional treatments exist, many women seek natural alternatives to manage their menopausal discomfort. This guide explores 7 natural menopause treatments that really work, offering relief for women in Australia, the UK, and beyond.

From herbal remedies to lifestyle adjustments, these natural ways to combat menopause have shown promising results. The article delves into the benefits of ashwagandha for mood stabilization, CBD as a sleep aid, and time-restricted eating to address weight gain. It also covers the importance of exercise and stress management. By the end, readers will have a comprehensive understanding of natural products for menopause and how to incorporate them into their lives for better well-being during this transition.

 

Ashwagandha, scientifically known as Withania somnifera, is an adaptogenic herb with a long history of use in Ayurvedic medicine. This powerful plant, also called Indian ginseng or winter cherry, has gained attention for its potential benefits in managing menopause symptoms.

Ashwagandha Benefits

Recent studies suggest that ashwagandha may offer relief for some menopausal symptoms, particularly hot flashes and mood disturbances. Its ability to balance hormones can be especially beneficial for women’s health during this transitional phase.

One of the key ways ashwagandha works is by potentially increasing levels of gamma-aminobutyric acid (GABA), a neurotransmitter that promotes calmness and reduces anxiety. This mechanism is similar to some prescription medications used for hot flash relief.

A recent study on ashwagandha’s impact on menopause symptoms showed promising results. Women taking ashwagandha experienced:

• A significant reduction in hot flashes and urinary symptoms
• An increase in estradiol, follicle-stimulating hormone (FSH), and luteinizing hormone levels
• An improvement in menopause-related quality of life

Ashwagandha’s mood-boosting potential can help cultivate calmness by alleviating anxiety, depression, and irritability often associated with menopause. Additionally, it may help reduce cortisol levels, which can soothe cramps, decrease fatigue, and enhance sleep quality.

Ashwagandha Dosage

While dosages can vary, the most common and effective dosage used in studies ranges from 300 to 600 mg per day. In one particular study, women took 300 mg of ashwagandha root extract twice daily for 8 weeks, showing significant improvements in menopausal symptoms.

It’s important to note that the effects of herbal supplements like ashwagandha are gentle and develop gradually. Individual responses can vary, so it’s advisable to start with a lower dose and adjust accordingly while observing your body’s reaction.

Ashwagandha Side Effects

While ashwagandha is generally considered safe for most people, it can cause some side effects. The most common include:

• Drowsiness
• Gastrointestinal discomfort
• Headache

Less common side effects may include vertigo, hyperactivity, dry mouth, and skin rash. In rare cases, some individuals have reported blurry vision, nocturnal cramps, and weight gain.

It’s crucial to be aware that ashwagandha may not be suitable for everyone. People who are pregnant, taking certain medications, or have specific health conditions should avoid its use. Those with an intolerance to nightshades may also experience adverse reactions.

Some case studies have reported thyrotoxicosis in individuals taking ashwagandha supplements, a condition where excessive thyroid hormone levels cause toxicity. Additionally, ashwagandha may interact negatively with substances that affect the GABA system, such as anticonvulsants and benzodiazepines.

While ashwagandha shows promise as a natural treatment for menopause symptoms, it’s essential to consult with a healthcare provider before starting any new supplement regimen. They can help determine if ashwagandha is right for you and monitor its effects on your overall health and well-being.

CBD: A Natural Sleep Aid for Menopause-Related Insomnia

As women transition through menopause, sleep disturbances become a common and challenging symptom. Research indicates that up to 57% of women experience sleep issues during perimenopause and menopause, with some experts suggesting the number could be as high as 90%. These sleep problems can exacerbate other menopausal symptoms, including hot flashes, night sweats, and mood swings.

Cannabidiol (CBD), a compound derived from the cannabis plant, has gained attention as a potential natural remedy for menopause-related sleep issues. A survey conducted by Harvard University revealed that 79% of women found medical cannabis effective for menopause symptoms, with 67% specifically reporting fewer sleep disturbances after use.

CBD Benefits for Sleep

CBD has an impact on sleep through various mechanisms:

1. Lengthening deep sleep phases and shortening lighter sleep phases
2. Reducing pain and calming anxiety, indirectly promoting better rest
3. Activating mood-balancing receptors and increasing serotonin levels
4. Potentially growing the hippocampus, which regulates emotions
5. Preventing the breakdown of anandamide, the “bliss molecule” that helps relaxation

By addressing these factors, CBD can help alleviate the sleep disruptions commonly experienced during menopause. It’s important to note that CBD is non-addictive, making it a potentially safer alternative to sleeping pills.

CBD Dosage for Sleep

The optimal CBD dosage for sleep varies depending on individual factors. However, a general guideline for calculating a starting dose is:

(0.1) x (body weight in lbs.) = daily CBD dosage in mg

For sleep improvement, higher doses are typically more effective. Experts recommend increasing the dose to between 30 mg to 50 mg per serving, taken one hour before bedtime. It’s crucial to take CBD consistently to see results, as a single dose may have little to no effect.

CBD Product Types

When choosing a CBD product for sleep, consider the following options:

1. CBD Oils/Tinctures:
   • Onset Time: 15-20 minutes
   • Bioavailability: 20-30%
   • Advantages: Precise dosing, faster onset due to sublingual absorption

CBD oils are particularly effective for menopause support due to their precise dosing capabilities. When placed under the tongue, CBD oil bypasses first-pass metabolism in the liver, allowing for quicker absorption and effects lasting up to 6 hours.

To optimize CBD’s effects on sleep during menopause, consider the following approach:

1. Take a low dose of CBD in the morning and afternoon to promote alertness and reduce daytime fatigue.
2. Follow up with a larger dose in the evening, 30-60 minutes before bedtime, to support restful sleep.

For best results, combine CBD use with other sleep-promoting habits such as avoiding caffeine and alcohol, practicing relaxation techniques, exercising regularly, and managing stress levels. This holistic approach can help women navigate the sleep challenges associated with menopause more effectively.

Time-Restricted Eating: Combating ‘Meno Belly’

Time-restricted eating, a form of intermittent fasting, has gained popularity as a natural approach to managing menopausal symptoms, particularly weight gain around the midsection, often referred to as ‘meno belly’. This method involves limiting food consumption to specific time windows, which can lead to various health benefits for women experiencing menopause.

Benefits of Intermittent Fasting

Intermittent fasting offers several advantages for menopausal women:

1. Weight Management: By reducing the overall number of calories consumed, intermittent fasting creates a calorie deficit necessary for weight loss. This can be particularly beneficial during menopause when hormonal changes and aging contribute to unwanted weight gain.
2. Improved Insulin Sensitivity: Time-restricted eating has the potential to enhance insulin sensitivity, which can lower the risk of developing type 2 diabetes, a common concern for menopausal women.
3. Reduced Inflammation: Studies have shown that intermittent fasting may help reduce inflammation, a condition that can lead to weight gain and chronic health issues if left untreated.
4. Cardiovascular Health: This eating pattern has demonstrated the ability to lower blood pressure and triglycerides, potentially reducing the risk of heart disease, which becomes more prevalent after menopause.
5. Mental Clarity: Some women report improved mental clarity and reduced brain fog when practicing intermittent fasting, which can be particularly beneficial during the menopausal transition.

How to Practice Time-Restricted Eating

To incorporate time-restricted eating into your routine:

1. Choose a Fasting Window: The most common and beneficial method is the 16/8 approach, where you fast for 16 hours and eat within an 8-hour window. For example, you might eat between 10 AM and 6 PM.
2. Start Gradually: Begin with shorter fasting periods and gradually increase the duration as your body adjusts. Some women find a 14/10 schedule more manageable to start with.
3. Focus on Nutrient-Dense Foods: During your eating window, prioritize whole, nutrient-rich foods to ensure you’re meeting your nutritional needs.
4. Stay Hydrated: Drink plenty of water, especially during fasting periods. Unsweetened coffee and tea are also allowed and may help curb hunger.

Tips for Success

To maximize the benefits of time-restricted eating:

1. Be Consistent: Try to maintain a regular eating schedule to help your body adapt to the new routine.
2. Listen to Your Body: Pay attention to hunger and fullness cues. Eat mindfully during your eating window, taking about 20 minutes to finish a meal.
3. Avoid Overeating: Resist the urge to overcompensate during eating periods. Consume balanced meals that satisfy your nutritional needs without excessive calorie intake.
4. Stay Active: Incorporate low to moderate-intensity exercises like walking, yoga, or light jogging, especially during longer fasts.
5. Monitor Your Well-being: Regularly assess your energy levels, mood, and overall sense of well-being. If you notice persistent negative impacts, consider adjusting your fasting schedule.
6. Seek Professional Guidance: Consult with a healthcare provider to determine if time-restricted eating is appropriate for your individual needs and health status.

By implementing time-restricted eating, menopausal women may find an effective tool for managing weight, improving metabolic health, and alleviating some of the challenging symptoms associated with this life transition. However, it’s crucial to approach this eating pattern mindfully and make adjustments as needed to ensure it supports overall health and well-being.

Lifestyle Changes: Exercise and Stress Management

Importance of Exercise During Menopause

Exercise plays a crucial role in managing menopausal symptoms and promoting overall health. Regular physical activity offers numerous benefits for women during this transitional phase. It helps maintain muscle mass and bone strength, which is particularly important as the risk of osteoporosis increases after menopause. Exercise also aids in weight management, as many women experience weight gain during this time due to hormonal changes and a slowing metabolism.

The recommended exercise program for postmenopausal women should include a combination of endurance (aerobic), strength, and balance exercises. Experts suggest aiming for two hours and 30 minutes of moderate aerobic activity each week. Activities such as walking, swimming, dancing, or cycling can improve cardiovascular health and reduce the risk of heart disease, which becomes more prevalent after menopause.

Strength training and weight-bearing exercises are particularly beneficial for bone health. These activities help offset the decline in bone mineral density and prevent osteoporosis. It’s important to note that the intensity of the workout bears a direct correlation to the increase in bone mineral density. Progressively increasing the weight lifted and consistently exercising two to three times a week are essential for success.

Stress Reduction Techniques

Stress management is another critical aspect of navigating menopause. Many women find this time stressful due to hormonal changes, sleep disruptions, and various life transitions. Chronic stress can have negative impacts on both physical and mental health, making stress reduction techniques essential.

Deep breathing exercises can be an effective method to reduce stress. A simple technique involves sitting in a straight-back chair, resting hands on the abdomen, and practicing slow, controlled breathing. Inhale through the nose for a count of four, hold for a second, then exhale through the mouth for a count of four. Repeating this exercise 5 to 10 times can induce a state of relaxation.

Meditation and guided imagery are also powerful tools for stress management. These practices can help achieve a state of deep relaxation and provide a mental “vacation” from daily stressors. Closing one’s eyes and visualizing a joyful scene from memory for several minutes can be a quick and effective way to reduce stress levels.

Incorporating Lifestyle Changes

Incorporating these lifestyle changes into daily routines can significantly improve the quality of life during menopause. Here are some practical tips:

1. Establish a regular exercise routine that includes aerobic activities, strength training, and balance exercises.
2. Practice stress-reduction techniques daily, such as deep breathing exercises or meditation.
3. Maintain a healthy diet rich in whole grains, fruits, vegetables, and lean proteins to support overall health and manage weight.
4. Prioritize sleep by establishing a consistent sleep schedule and creating a cool, dark, and quiet sleeping environment.
5. Stay hydrated and limit caffeine and alcohol intake, as these can exacerbate menopausal symptoms.
6. Engage in activities that bring joy and relaxation, such as hobbies, socializing with friends, or pampering oneself with a massage or bath.

By implementing these lifestyle changes, women can better manage menopausal symptoms, improve their overall health, and enhance their quality of life during this transitional period. It’s important to remember that every woman’s experience with menopause is unique, and consulting with a healthcare provider can help tailor these strategies to individual needs and health conditions.

Conclusion

The journey through menopause can be challenging, but natural treatments offer promising solutions to ease the transition. From ashwagandha’s mood-balancing properties to CBD’s potential as a sleep aid, women have a range of options to explore. Time-restricted eating shows promise in tackling weight gain, while lifestyle changes such as regular exercise and stress management techniques have a significant impact on overall well-being during this phase.

By embracing these natural approaches, women can take control of their menopausal symptoms and improve their quality of life. It’s crucial to remember that every woman’s experience is unique, and what works for one may not work for another. To find the most effective combination of treatments, it’s always a good idea to consult with a healthcare provider and listen to your body’s needs.

FAQs

What are the most effective natural remedies for menopause?
Some commonly used herbal remedies for alleviating menopause symptoms include evening primrose oil, black cohosh, angelica, ginseng, St. John’s wort, and red clover.

Which herb is most beneficial for managing menopause symptoms?
Black cohosh stands out as the most thoroughly studied herb for menopause symptom relief. It is available in various formulations, which differ in quality and effectiveness.

What are the best vitamins to take during menopause?
The three most beneficial vitamins for menopause are vitamin D, B vitamins, and vitamin E. Vitamin D and B vitamins help support the nervous system, which is particularly stressed during menopause. Vitamin D is also crucial for maintaining bone health, while vitamin E is vital for heart health.

What is the ideal drink for menopause relief?
Teas can be very beneficial for menopause relief. Some of the most recommended include Chasteberry tree tea, Red raspberry leaf tea, Red clover tea, Dong quai tea, Valerian root tea, Licorice tea, Green tea, and Ginkgo biloba tea. Ginkgo biloba, in particular, is noted for its phytoestrogen content, which can help naturally balance hormone levels.