The Natural Menopause Guide: Understanding Symptoms, Hormones, and What You Can Do
- deborahrandolphtal
- Aug 6
- 5 min read
Menopause Is a Natural Transition—But Not Always an Easy One
Menopause is not a disease. It's a natural biological shift, something every woman will go through—but that doesn’t mean it’s easy.
For many, the hormonal changes of perimenopause and menopause trigger a wave of unexpected symptoms. These can feel disruptive, confusing, and even frightening.
From mood swings and weight gain to hot flushes and digestive issues, menopause can affect nearly every system of the body.
But here’s the good news:There is so much you can do to support yourself through this transition—naturally and effectively.
At Nutriwellbeing.ch, my mission is to empower women through every season of life—especially this one.
As a certified nutritionist and naturopathy student specializing in hormone balance, digestion, and women’s health, I’m here to share the most effective, natural, and research-backed tools to support your menopause journey.
Hormonal Shifts During Menopause: What’s Really Going On?
Three hormones are at the heart of the menopause transition: estrogen, progesterone, and testosterone.Each one plays a vital role in your physical and emotional wellbeing.
What Each Hormone Does
Estrogen
Helps regulate mood, supports bone and cardiovascular health, keeps the skin elastic, and maintains vaginal tissue.
Progesterone
Has a calming effect on the nervous system, supports sleep, and regulates the menstrual cycle.
Testosterone
Even though present in lower levels in women, it’s key for libido, energy, and maintaining muscle tone.
The Transition: Perimenopause to Postmenopause
During perimenopause (which can begin in your 30s or 40s), estrogen and progesterone begin to fluctuate unpredictably.This is often when symptoms like mood swings, irregular periods, and hot flushes first appear.
Menopause is officially diagnosed when you’ve gone 12 consecutive months without a period.
After that, you enter postmenopause. While many acute symptoms may ease, persistently low hormone levels can continue to affect your:
Bone density
Cardiovascular health
Mental clarity and memory
The Most Common Menopause Symptoms and Natural Relief Strategies
Menopause can affect every part of your body and mind. Here are 10 of the most reported symptoms—and holistic, natural ways to find relief.
1. Hot Flushes & Night Sweats
These vasomotor symptoms affect over 90% of menopausal women.They are triggered by hormonal fluctuations disrupting the brain's temperature regulation center.
Natural Support:
Red clover and black cohosh teas
Flaxseeds, tofu, and omega-3-rich foods (like oily fish)
Clary sage essential oil
Reduce caffeine and alcohol
Add strength training for long-term relief
Weight Gain (Especially Around the Belly)
Often called “middle-age spread,” weight gain during menopause is linked to muscle loss (sarcopenia) and slowed metabolism.
Natural Support:
Sage or rosemary tea
Strength training to maintain muscle
Fiber-rich whole foods
Food journaling to identify patterns
Stress reduction techniques
3. Digestive Issues
Hormonal fluctuations impact gut motility, leading to bloating, constipation, and worsened IBS symptoms.
Natural Support:
Chamomile and fennel teas
Fermented foods (yogurt, kefir, sauerkraut)
Chia seeds and ginger
Abdominal massage (infused clary sage oil)
4. Fatigue & Insomnia
Sleep may be disrupted by night sweats, anxiety, or shifting circadian rhythms.
Natural Support:
Maca powder in the morning
Chamomile or lavender teas before bed
Iron-rich foods (lentils, spinach), protein
Lavender or bergamot oil for sleep
Body scan meditation, gentle evening yoga
5. Low Libido
Caused by fatigue, hormonal decline (especially testosterone), and vaginal dryness.
Natural Support:
Maca root
Ylang ylang and rose essential oils
Zinc-rich foods (pine nuts, oysters)
Cognitive Behaviour Therapy (CBT) or journaling
Open communication with your partner
6. Anxiety & Mood Swings
Dropping estrogen reduces serotonin, the “feel-good” brain chemical—leading to emotional sensitivity or panic.
Natural Support:
Lemon balm, lavender, and valerian root teas
Magnesium- and potassium-rich foods (avocados, bananas)
Daily movement to boost endorphins
Journaling at night
Limit caffeine and screens in the evening
7. Joint Pain & Muscle Stiffness
Lower estrogen = lower collagen and joint lubrication.
Natural Support:
Omega-3s (flaxseed, fish oil)
Turmeric and ginger in meals
Magnesium-rich foods (spinach, almonds)
Yoga and resistance training
Massage with rosemary or cypress oil
8. Skin & Hair Changes
Dry skin, wrinkles, and hair thinning are linked to reduced collagen and hydration.
Natural Support:
Hydration and omega-3 intake
Vitamin C- and E-rich foods (citrus, almonds, berries)
Herbal teas (red clover, marigold, rosemary)
Rose or geranium essential oils
Healthy fats from oily fish and seeds
9. Brain Fog
Estrogen affects memory, clarity, and focus. During menopause, many women feel mentally “foggy.”
Natural Support:
B12-rich foods (eggs, liver, salmon)
Rosemary tea and antioxidant-rich veggies
Omega-3s for brain health
Limit your to-do list to 3 priorities
Practice walking meditations
10. Urogenital Issues
Low estrogen affects vaginal tissue and bladder health, increasing risk of dryness and UTIs.
Natural Support:
Cranberry juice
Chamomile or red clover tea
Pelvic floor exercises
Drink plenty of water
Intimate oils (calendula, coconut, jojoba)
Avoid bladder irritants like caffeine
Can HRT Help?
Hormone Replacement Therapy (HRT) can relieve many of these symptoms by stabilizing hormone levels. Talk to your healthcare provider to weigh the pros and cons and determine if HRT could be right for you.
Nutrients & Supplements to Support You Through Menopause
These nutrients are among the most effective when navigating menopause.
The right dosage and combination depend on your personal needs, especially if you're already on HRT or managing other health conditions.
Key Nutrients to Support Hormonal Balance and Vitality
Vitamin D: Supports bones, mood, and hormone regulation
Vitamin E: Reduces hot flushes and relieves dryness
Magnesium: Aids in sleep, calms irritability, and supports muscles
Calcium: Essential for bone health and preventing osteoporosis
Zinc: Boosts immunity and supports bone structure
B Complex Vitamins: Increase energy and stabilize mood
Omega-3 Fatty Acids: Reduce inflammation; support joints, brain, and skin
Lactobacillus (probiotics): Balance gut flora and improve vaginal health
Herbal Allies for Menopause Relief
These medicinal plants may ease hormonal symptoms—if used appropriately.
Red clover, black cohosh, dong quai: Support estrogen balance and reduce hot flushes
Valerian and hops: Calm the nervous system and promote restful sleep
Soy and seaweed: Rich in phytoestrogens to help reduce hot flushes.
Important note:
Some herbs are not suitable for those with liver conditions, on blood thinners, or with a family history of estrogen-sensitive cancers.
Always consult a qualified practitioner to personalize your approach.
Final Thoughts: Menopause Is a New Beginning
You are not losing your vitality—you’re transitioning into a wiser, stronger phase of life.With the right support, menopause can become a gateway to balance, clarity, and a renewed connection with your body.
3 Things You Can Start Doing Today
1. Track Your Symptoms
Keep a daily log for one week.Understanding your personal patterns is the first step to targeted support.
2. Begin Strength Training Twice a Week
Resistance exercises help maintain muscle mass, support bone health, and boost mood.
3. Add One Omega-3-Rich Food to Your Week
Try sardines, walnuts, or flaxseeds. You can also explore my 7-day menopause meal plan, designed to increase calcium, magnesium, and plant-based phytoestrogens for hot flush relief and hormonal balance.
Let’s Stay Connected
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And in all you do, remember: Be kind to yourself.
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