Top Home Treatments for Menopause

Introduction

Menopause is a natural end to the menstrual period and fertility, beginning in a woman’s mid-to-late 40s. 1,2 During this time, women experience a range of symptoms, such as hot flashes, night sweats, mood changes, and vaginal dryness, which can significantly affect their quality of life. 2,5 This article aims to provide a comprehensive guide to managing menopausal symptoms at home, offering insights into the biological process, common symptoms, treatment options, and support strategies.

What Is Menopause?

Menopause is a biological process that happens when a woman's ovaries slowly produce less of the hormones estrogen and progesterone, causing menstrual periods and fertility to end.3,14 This transition typically begins in a woman's mid-to-late 40s, known as perimenopause, and can last for several years before reaching menopause, which is defined as 12 consecutive months without a menstrual period. 1,4

The timing of menopause varies among women, with genetics, lifestyle, and certain medical conditions influencing the onset. 6 On average, women in the United States reach menopause around the age of 51. 1,6

A Menopause Symptom Tracking App or Journal

For women dealing with the hormonal changes of menopause, keeping track of symptoms can be very helpful for communicating well with healthcare providers. You can use a dedicated menopause symptom tracking app or journal to easily record details like hot flashes, mood changes, sleep disturbances, and more on a daily basis.

Many of these apps and journals provide charts and graphs to help you visualize symptom patterns over time. They also often have space to take notes about potential triggers or remedies that you’ve tried. You can share this with your healthcare provider to get personalized treatment recommendations based on your specific symptoms and their severity.

There are several menopause tracking options. Look for one with an intuitive, user-friendly interface that makes daily logging quick and straightforward. Privacy and data security are also important to consider. The right app or journal is the one that fits into your lifestyle and helps you collect the data you need to feel empowered throughout this transitional time.

Common Menopausal Symptoms

During the menopausal transition, women experience a wide range of symptoms because of changing hormone levels. The most common symptoms are:

• Hot flashes: Sudden feelings of intense heat, flushing, and sweating. About 75% of women get hot flashes.
• Night sweats: Hot flashes that happen while asleep, sometimes disrupting sleep.
• Vaginal dryness and discomfort during sex: Decreased estrogen can lead to vaginal dryness and irritation.
• Sleep disturbances: Difficulty falling or staying asleep is common during menopause.
• Mood changes: You may experience increased irritability, anxiety, or depression. 7,8,9,10,11

The severity and duration of symptoms looks different from woman to woman, with factors like race, ethnicity, and family history playing a role. 7,8 Some women have just a few minor symptoms, while others may struggle with severe and long-lasting symptoms that disrupt daily life, work, and relationships. 7,8

Cooling Pillows and Mattress Toppers for Night Sweats

One of the most disruptive symptoms of menopause is night sweats, which can affect sleep quality and overall well-being. There are specialized cooling pillows and mattress toppers designed to help this issue. These products are designed to wick away moisture and help create a cooler, more comfortable sleeping environment. The cooling properties of these pillows and toppers can also help reduce hot flashes during the night, which leads to better rest.

While it may feel like a big investment to get a cooling pillow or mattress topper, countless people have found them to be well worth the cost for the improved sleep. For women struggling with night sweats during menopause, these specialized cooling products can help you get the sleep you need.

Vaginal Moisturizers and Lubricants

For women with vaginal dryness and discomfort during menopause, vaginal moisturizers and lubricants can provide much-needed relief. These help with symptoms like itching, burning, and painful intercourse.

Hormone Therapy for Menopause

Hormone therapy (HT), also known as hormone replacement therapy (HRT), is the most effective treatment for relieving menopausal symptoms, particularly hot flashes and vaginal dryness. 12,13 HT involves taking medications that contain estrogen, sometimes combined with progesterone, to replace the hormones the body is no longer making. 14,15

HT can also help prevent bone loss and reduce the risk of fractures. 12,13 However, HT carries some risks, and your healthcare provider will help you decide if it is right for you. They will take into account your age, time since menopause, medical history, and personal preferences. 12,13

There are different types of HT, including oral pills, transdermal patches, vaginal rings, gels, and sprays. 15 Women who have had a hysterectomy may be prescribed estrogen-only therapy, while those with a uterus typically need a combination of estrogen and progestin to lower the risk of endometrial cancer. 15,16

While HT can be highly effective, it has some risks, particularly with long-term use. 12,13 These risks include an increased risk of breast cancer, stroke, blood clots, and heart disease. The risks may be lower for women who start HT within 10 years of menopause or before the age of 60. 12,13

Natural Remedies for Menopausal Symptoms

For women who cannot or choose not to use hormone therapy, natural remedies are an alternative way to manage menopausal symptoms. Herbal supplements, dietary changes, and lifestyle changes can provide relief.

Black Cohosh Supplements for Menopausal Relief

Black cohosh is a popular herbal supplement that has been studied for alleviating menopausal symptoms like hot flashes and mood swings. While the evidence is mixed, some studies suggest it may be as effective as estrogen in reducing these symptoms. 20

One highly-rated black cohosh supplement is Pausitivi-T - Menopause Support Supplement. This formula combines black cohosh with other natural ingredients like sage, chasteberry, and soy isoflavones. Many people using this formula see improvements in hot flashes, night sweats, and hormone balance after using Pausitivi-T daily.

Another popular option is MenoSlim Advanced Menopause Weight Loss for Women, which contains black cohosh along with other natural ingredients like berberine, ashwagandha, and actiponin. In addition to helping with menopausal symptoms, this supplement supports weight management during menopause. People who use this supplement have seen improvements in sleep quality, fewer cravings, higher energy levels, and successful weight loss or stabilization.

Soy Isoflavone Supplements for Menopause Relief

Soy isoflavones, naturally occurring plant compounds that mimic estrogen, may help with menopausal symptoms like hot flashes and night sweats. Many women find relief from two popular soy isoflavone supplements:

• Estroven Stress Relief & Energy Boost is a clinically-proven, drug-free option with soy isoflavones along with other ingredients. Reviewers praise its effectiveness in reducing hot flashes, night sweats, mood swings, and fatigue. However, a few experienced increased bleeding.
• Amberen is another clinically-tested supplement created to address up to 12 different menopause symptoms, including hot flashes, night sweats, low energy, and mood changes. Many reviewers reported significant relief, with one stating their symptoms were "90% gone" after a month. The easy-to-take capsules are generally well-tolerated.

For women looking for a natural approach to menopause symptom management, soy isoflavone supplements could provide welcome relief. As with any supplement, consult a healthcare provider before use.

Dietary changes, such as getting phytoestrogens from foods like soy, flaxseeds, and berries, may help balance hormone levels and provide symptom relief. 18,19 A balanced diet rich in fruits, vegetables, whole grains, and healthy fats may help lower symptom severity. 22

Ground Flaxseed or Flaxseed Supplement

Ground flaxseed or a flaxseed supplement could be a helpful, natural addition to your routine. Flaxseeds are a rich source of lignans, which are plant compounds with phytoestrogen that may help balance hormone levels during menopause.

Many people see improvements in hot flashes, night sweats, and other menopausal symptoms after incorporating ground flaxseed or a high-quality flaxseed supplement into their diet. These products are generally well-tolerated and are a gentle, plant-based way to manage hormonal fluctuations.

Some popular flaxseed supplement options include:

• Organic Ground Flaxseed by Viva Naturals: This product is certified organic and non-GMO, making it a great choice for those seeking a high-quality flaxseed supplement.
• Nature Made Flaxseed Oil Supplement: These softgels are a convenient way to incorporate flaxseed oil into your routine, offering a concentrated source of omega-3 fatty acids and lignans.

Yoga Mat or Meditation Cushion: Enhancing Your Practice

For those looking for a better yoga or meditation practice, investing in a high-quality yoga mat or meditation cushion can make a difference. These products not only provide comfort and support but also contribute to a more focused and enjoyable experience.

• A well-designed yoga mat should have good traction, cushioning, and durability, providing a stable and comfortable surface for your practice. Many yoga enthusiasts have found that a mat with good grip and a slightly textured surface can prevent slipping and improve stability during challenging poses. A thicker mat can provide extra cushioning for sensitive joints.
• Meditation cushions are designed to align your spine and help with discomfort during prolonged sitting sessions. These cushions often have a raised or contoured design that encourages an upright posture, which helps improve breathing and concentration. Many people have reduced back pain and improved circulation after incorporating a meditation cushion into their routine.

When you’re choosing a yoga mat or meditation cushion, it's important to consider material, thickness, and portability. Some mats and cushions come with carrying straps or cases, making them convenient for on-the-go practice.

Menopause Management and Support

Menopause is a transition that can have a big impact on a woman's physical, emotional, and social well-being. Historically, menopausal symptoms have been under-treated and under-reported. This had led to many women struggling to manage intrusive, bothersome symptoms. 26,27

One challenge in menopause management is the lack of awareness and education among both healthcare providers and the general public. 29 Many women are unaware of the available treatment options or feel their symptoms are dismissed by healthcare providers. These providers may have gaps in their knowledge about menopause. 29,32

Conclusion

Menopause is a natural and transformative stage in a woman's life, causing hormonal changes that can lead to a range of physical and emotional symptoms. By understanding the common symptoms, available treatment options, and support strategies, women can navigate this transition with greater confidence and ease.

Hormone therapy is the most effective treatment for relieving menopausal symptoms, but it is not without risks. Natural remedies, such as herbal supplements, dietary changes, and lifestyle changes, offer alternative approaches for women who cannot or choose not to use hormone therapy.

Open communication with healthcare providers, access to specialized care, and support from employers and loved ones are important in helping women manage menopausal symptoms. By addressing the challenges surrounding menopause management and support, we can empower women to advocate for their health.

Citations:

<1>Mayo Clinic. (n.d.). Menopause - Symptoms and causes. Retrieved from https://www.mayoclinic.org/diseases-conditions/menopause/symptoms-causes/syc-20353397</1>

<2>Cleveland Clinic. (n.d.). Menopause: What It Is, Age, Stages, Signs & Side Effects. Retrieved from https://my.clevelandclinic.org/health/diseases/21841-menopause</2>

<3>WebMD. (n.d.). Menopause: Definition, Symptoms, Causes, Treatment, and Complications. Retrieved from https://www.webmd.com/menopause/menopause-basics</3>

<4>Healthline. (n.d.). What Is the Difference Between Premenopause, Perimenopause, and Menopause? Retrieved from https://www.healthline.com/health/menopause/difference-perimenopause</4>

<5>The North American Menopause Society. (n.d.). Perimenopause, Early Menopause Symptoms | The North American Menopause Society, NAMS. Retrieved from https://www.menopause.org/for-women/menopauseflashes/menopause-symptoms-and-treatments/menopause-101-a-primer-for-the-perimenopausal</5>

<6>Mount Sinai. (n.d.). Menopause Information | Mount Sinai - New York. Retrieved from https://www.mountsinai.org/health-library/report/menopause</6>

<7>Cleveland Clinic. (n.d.). Menopause: What It Is, Age, Stages, Signs & Side Effects. https://my.clevelandclinic.org/health/diseases/21841-menopause</7>

<8>WebMD. (n.d.). Common Menopause Symptoms: Signs & Physical Changes to Expect. https://www.webmd.com/menopause/understanding-menopause-symptoms</8>

<9>National Institute on Aging. (n.d.). What Is Menopause? https://www.nia.nih.gov/health/menopause/what-menopause</9>

<10>Office on Women's Health. (n.d.). Menopause symptoms and relief. https://www.womenshealth.gov/menopause/menopause-symptoms-and-relief</10>

<11>Polo-Kantola, P. (2008). Dealing with menopausal sleep disturbances. Sleep Medicine Clinics, 3(1), 121-131.</11>

<12>Mayo Clinic. (n.d.). Hormone therapy: Is it right for you? Retrieved from https://www.mayoclinic.org/diseases-conditions/menopause/in-depth/hormone-therapy/art-20046372</12>

<13>The North American Menopause Society. (n.d.). Menopause Hormone Therapy (HT) Benefits & Risks, Menopause Relief. Retrieved from https://www.menopause.org/for-women/menopauseflashes/menopause-symptoms-and-treatments/hormone-therapy-benefits-risks</13>

<14>Cleveland Clinic. (n.d.). Hormone Replacement Therapy (HRT) for Menopause. Retrieved from https://my.clevelandclinic.org/health/treatments/15245-hormone-therapy-for-menopause-symptoms</14>

<15>WebMD. (n.d.). Menopause and HRT: Hormone Replacement Therapy Types and Side Effects. Retrieved from https://www.webmd.com/menopause/menopause-hormone-therapy</15>

<16>Johns Hopkins Medicine. (n.d.). Menopausal Hormone Therapy. Retrieved from https://www.hopkinsmedicine.org/health/treatment-tests-and-therapies/menopausal-hormone-therapy</16>

<17>Jacobs, A., Wegewitz, U., Sommerfeld, C., Grossklaus, R., & Lampen, A. (2009). Efficacy of isoflavones in relieving vasomotor menopausal symptoms - a systematic review. Molecular Nutrition & Food Research, 53(9), 1084-1097. https://doi.org/10.1002/mnfr.200800207</17>

<18>Lagari, V. S., & Levis, S. (2014). Phytoestrogens for menopausal bone loss and climacteric symptoms. The Journal of Steroid Biochemistry and Molecular Biology, 139, 294-301. https://doi.org/10.1016/j.jsbmb.2012.12.002</18>

<19>Miller, E. R., Ullrey, D. E., & Zutaut, C. L. (2017). Soy Isoflavones: Estrogenic Effects and Potential Benefits. The Journal of Nutrition, 147(7), 1333-1340. https://doi.org/10.1093/jn/nxx001</19>

<20>Hullar, M. A., Burnett-Hartman, A. N., & Lampe, J. W. (2014). Gut microbes, diet, and cancer. Cancer Treatment and Research, 159, 377-399. https://doi.org/10.1007/978-3-642-38007-5_22</20>

<21>Peters, B. A., Lin, J., Qi, Q., Zeng, B. S., Zeng, B. Y., Wang, H. Y., ... & Tseng, P. T. (2022). Menopause Is Associated with an Altered Gut Microbiome and Estrobolome, with Implications for Adverse Cardiometabolic Risk in the Hispanic Community Health Study/Study of Latinos. mSystems, 7(3), e00164-22. https://doi.org/10.1128/msystems.00164-22</21>

<22>Lucas, R. A. (2016). Exercise training reduces the frequency of menopausal hot flushes by improving thermoregulatory control. Menopause, 23(7), 708-718. https://doi.org/10.1097/gme.0000000000000625</22>

<23>Witkowski, S., White, Q., Shreyer, S., Brown, D. E., & Sievert, L. L. (2024). The influence of habitual physical activity and sedentary behavior on objective and subjective hot flashes at midlife. Menopause, 31(5), 381-389. https://doi.org/10.1097/gme.0000000000002341</23>

<24>Mahady GB, Parrot J, Lee C, Yun GS, Dan A. Botanical dietary supplement use in peri-and postmenopausal women. Menopause. 2003;10:65–72. [PubMed] [Google Scholar]</24>

<25>Miller LG. Herbal medicinals: selected clinical considerations focusing on known or potential drug-herb interactions. Arch Intern Med. 1998;158:2200–2211. [PubMed] [Google Scholar]</25>

<26>Historically, menopausal symptoms have been hugely under-treated and under-reported, with many women struggling to manage intrusive, bothersome symptoms which can significantly affect quality of life. In the past couple of years, awareness of the impact of the menopause has risen in the public health agenda but many women are still not receiving adequate information and support.</26>

<27>The findings from this study confirm previous research around women's experiences of menopause; the symptoms they experience and the impact these can have on their quality of life.6–9 What this study adds is an understanding that the barriers to accessing effective support for these symptoms are still prevalent, are fuelled by misperceptions and lack of knowledge, and operate at all levels of the healthcare system. The Women's Health Strategy for England published in August 2022, which drew on survey responses from almost 100,000 women and over 400 written submissions from organisations and experts in healthcare, also found that accessing appropriate services for menopause care is difficult.4</27>

<28>In some areas, the NHS is proactively addressing the increase in demand for support and treatment through provision of dedicated menopause clinics and primary care women's health "hubs", whilst other practices have devolved elements of responsibility to practice nurses.19 Gynaecologists reported using "Advice and Guidance" to consult on more generic cases. This service allows GPs to seek advice on cases as part of a shared management approach, without making a full referral to secondary care.</28>

<29>Almost half of women have not approached their GP for help or advice about the menopause.2 Of those who have, 30% experienced delays in diagnosis and 40% were offered hormone replacement therapy (HRT).2 This is despite 2015 guidance from the National Institute for Health and Care Excellence (NICE) being clear that HRT, with discussion of risks and benefits, is considered a first-line management option for those without any contraindications.3 · A UK government survey of almost 100,000 women in 2021 found that 91% did not feel they had enough information about the menopause and 36% did not fee</29>

<30>A striking gap exists between the workplace measures desired by women, such as formal menopause policies and managerial training (65.4%-68%), and their actual implementation (2%-6.3%). Conclusions: This study reveals an exigent need for increased awareness and structural changes to support working women going through menopause.</30>

<31>A qualitative investigation into women's perspectives on employer and line manager support. Hardy C, Griffiths A, Hunter MS. Hardy C, et al. Maturitas. 2017 Jul;101:37-41. doi: 10.1016/j.maturitas.2017.04.011. Maturitas. 2017. PMID: 28539167 · Menopause in the workplace: What employers should be doing. Jack G, Riach K, Bariola E, Pitts M, Schapper J, Sarrel P. Jack G, et al. Maturitas. 2016 Mar;85:88-95. doi: 10.1016/j.maturitas.2015.12.006. Epub 2015 Dec 29. Maturitas. 2016. PMID: 26857886 Review. Menopause and work: an electronic survey of employees' attitudes in the UK.</31>

<32>Kling JM, Kapoor E, Faubion SS, Shufelt CL, Saadedine M, Safwan N, Chaudhry R. Menopause management knowledge in post-graduate family medicine, internal medicine, and obstetrics and gynecology: a cross-sectional survey. Menopause. 2021 Aug 1;28(8):915-921. doi: 10.1097/GME.0000000000001775. PMID: 33847298; PMCID: PMC6597249.</32>

<33>Jones EK, Jurgenson JR, Katzenellenbogen JM, Thompson SC. Menopause and the influence of culture: another gap for Indigenous Australian women? BMC Womens Health. 2012 Dec 12;12:43. doi: 10.1186/1472-6874-12-43. PMID: 23234340; PMCID: PMC3554544.</33>

<34>Rapaport L. Culture may influence how women experience menopause. Reuters. 2015 Jun 5. https://www.reuters.com/article/us-health-menopause-perceptions/culture-may-influence-how-women-experience-menopause-idUSKBN0OL1XH20150605</34>