Menopause: Navigating Symptoms with Natural Strategies
Menopause is a natural stage of life, but it can bring a variety of symptoms that impact daily life, including hot flashes, night sweats, mood swings and fatigue. While hormone therapy and medications are options for some, many prefer to manage these symptoms using natural, lifestyle-based strategies. The good news is that making simple changes to your routine can help you feel more balanced, energised and in control.
What Are Menopausal Symptoms?
Menopausal symptoms vary from person to person, but the most common include hot flashes, night sweats, sleep disturbance, mood swings, fatigue, weight gain and decreased libido.
These symptoms are triggered by changes in the levels of hormones like estrogen and progesterone, which can impact everything from mood to metabolism. While these hormonal shifts are a natural part of life, it’s important to take an active role in managing symptoms through lifestyle adjustments and holistic strategies.
How Can You Manage Menopausal Symptoms Naturally?
Here are a few natural, easy-to-implement lifestyle shifts to help manage the symptoms of menopause:
1. Eat a Balanced Diet
What you eat plays a significant role in how you feel during menopause. As estrogen levels fluctuate, the body's insulin response is affected, which influences metabolism, blood sugar regulation and energy levels. Nourishing your body with a variety of whole foods is one of the most effective ways to support hormonal balance and minimise symptoms.
Focus on phytoestrogens: Foods like soy, flaxseeds and legumes contain natural plant compounds that mimic estrogen in the body and may help reduce symptoms like hot flashes.
Incorporate healthy fats: Omega-3 fatty acids, found in wild-caught fish like salmon and sardines, as well as walnuts and chia seeds, help reduce inflammation, support heart health and improve mood (Kiecolt-Glaser et al., 2018).
Stay hydrated: Dehydration can exacerbate symptoms such as hot flashes and fatigue. Drink plenty of water throughout the day to stay hydrated.
Add fibre: A high-fibre diet, rich in fruits, vegetables and whole grains, helps regulate blood sugar, supports digestion and promotes hormone balance.
By focusing on these key dietary changes, you can better manage menopausal symptoms while supporting overall health.
2. Exercise Regularly
Exercise is a powerful tool for managing menopausal symptoms and maintaining overall health. Regular physical activity improves mood, boosts energy levels and helps reduce hot flashes, sleep disruptions and anxiety. A well-rounded exercise routine that includes:
Strength training: Research shows that strength training is vital for maintaining bone density and muscle mass, both of which can decline during menopause, increasing the risk of osteoporosis and muscle loss (Shen et al., 2018). Regular weight-bearing exercises can help offset these changes, though it’s important to tailor exercises to your individual needs.
Cardio: Cardiovascular exercise, such as walking, helps maintain a healthy weight, regulates blood sugar levels, and improves heart health. Studies suggest that regular aerobic exercise improves insulin sensitivity and reduces the risk of metabolic syndrome (Almeida et al., 2021).
Mind-body practices: Moving with intention can help reduce stress, ease anxiety and improve resiliency. Mindful movement lowers cortisol levels, promotes relaxation and supports better sleep, enhancing both physical and emotional well-being.
By integrating a mix of these exercise types into your routine, you can support hormonal balance, enhance mod and reduce the physical discomforts commonly experienced during menopause.
3. Prioritise Sleep
Menopause can disrupt sleep patterns, but quality rest is crucial for managing symptoms like mood swings and fatigue. To improve your sleep naturally, consider:
Creating a relaxing bedtime routine: Avoid screens and opt for calming activities like reading or listening to soothing music before bed.
Managing hot flashes at night: Keep your bedroom cool and use natural, breathable fabrics to reduce nighttime discomfort.
Limiting caffeine: Excessive caffeine can exacerbate sleep disturbances, so try to improve the quality of your coffee and limit intake, especially in the afternoon and evening.
4. Manage Stress
Stress is one of the biggest triggers for menopausal symptoms, so it's important to incorporate strategies to manage it effectively. Consider:
Taking regular breaks: Short, frequent breaks throughout the day can help you reset, improve focus and lower stress levels.
Practicing deep breathing: Taking a few minutes for deep breathing exercises can help calm the nervous system, reduce anxiety and enhance mental clarity.
Staying organised: Keep a to-do list or use a planner to reduce mental clutter and avoid feeling overwhelmed.
Staying active: Exercise, even a short walk or a dance in the kitchen, can reduce tension, improve mood and help you feel more relaxed.
These simple, accessible techniques can help manage stress without adding extra pressure or complexity to your routine.
5. Build a Supportive Network
Navigating menopause can feel isolating, but connecting with others going through similar experiences can make a huge difference. Join online forums, attend events like The Menopause Summit Brisbane 2025, or start conversations with friends and family members. Sharing tips, strategies and stories can help you feel empowered and less alone.
Taking Charge of Your Health
Menopause doesn’t have to be a time of struggle. By making small, intentional changes to your lifestyle, you can manage symptoms naturally and embrace this new phase of life with confidence.
Events like The Menopause Summit provide access to holistic practitioners, valuable education and resources to help you better understand your body and take charge of your health. Remember, menopause is a new chapter in your life, and with the right knowledge and strategies, you can thrive during this transition.
References:
Almeida, R. M., et al. (2021). Aerobic exercise and insulin sensitivity: A review of mechanisms. Journal of Clinical Endocrinology
Cramer, H., et al. (2016). Mind-body practices and menopausal symptoms: A systematic review. Complementary Therapies in Medicine
Kiecolt-Glaser, J. K., et al. (2018). Omega-3 fatty acids and inflammation: A review of evidence in health and disease. Clinical Nutrition
Shen, Z., et al. (2018). Impact of strength training on bone health and muscle mass in postmenopausal women. Journal of Osteoporosis
Written by
Nat Evans
from Menopause Health & Fitness
