11 Natural Remedies for Menopause Relief

Eat foods rich in calcium and vitamin D

Estrogen is needed to support your bones. But hormonal changes during menopause may weaken them, increasing the risk of osteoporosis.

Calcium and vitamin D are bone-strengthening and supporting nutrients, so it’s important to get enough of them in your diet.

A research review from 2020 links vitamin D intake during postmenopause to a lower risk of hip fractures from weak bones.

Your skin also produces some vitamin D upon sun exposureTrusted Source. However, as you get older, your skin becomes less efficient at making it.

If you’re not out in the sun much or if you cover up your skin, either taking a supplement or increasing food sources of vitamin D may be important.

Maintain a moderate weight

Some people may experience weight gain during menopause. This can be due to a combination of:

• changing hormones
• getting older
• lifestyle
• genetics

Excess body fat, especially around your waist or abdomen, which may develop into a condition called central obesity, may increase the riskTrusted Source of developing diseases such as heart disease and diabetes.

Your body weight may also affect menopause symptoms.

A 2020 study of 2,533 women between the ages of 42 and 52 years (menopause typicallyTrusted Source begins around ages 45 to 55 years) looked at the link between lean body mass and vasomotor symptoms.

Over 10 years, researchers found that lean body mass is negatively associatedTrusted Source with incident vasomotor symptoms of menopause, which include hot flashes and night sweats.

This means that lean body mass may be protective against the development of vasomotor symptoms. The more lean body mass you have, the fewer vasomotor symptoms you may experience.

Weight maintenance looks different for everyone

Speak with your doctor or a registered dietitian about what a healthy weight looks like for you. They can help you develop an exercise plan and recommend a balanced diet.

Snack on lots of fruit and veggies

A diet rich in fruits and veggies may help prevent menopause symptoms and a number of other health conditions, such as heart disease.

This is important since heart disease risk tends to increase after menopause. The risk could be due to factors such as:

• age
• weight gain
• reduced estrogen levels

A 2019 research review suggests an association between increasing the intake of at least one serving of fruits and vegetables daily and a decrease in the risk of bone fracture.

Fruits and veggies are nutrient-dense, low in calories, and can help you feel full. This makes them great for weight loss and weight maintenance.

Avoid trigger foods

Certain foods may trigger some of your symptoms of menopause. This is especially true for

• caffeine
• alcohol
• spicy foods
• sugary foods

These may cause you to flush, increase your body temperature, or increase your blood sugar, potentially worsening hot flashes or night sweats.

The effect may be even more bothersome if you consume these foods or large meals close to bedtime, which can worsen menopause-related insomnia.

As a general rule, try to avoid eating at least 2 hours before you go to bed.

Keep a symptom diary. If you feel that particular foods or behaviors trigger your menopause symptoms, try to reduce your consumption or avoid them completely.

Exercise regularly

Observational studies indicate that aerobic and resistance exercise may lead to a self-reported reduction in hot flashes. But depending on the intensity of the exercise, it may also worsen them.

More research is necessary to further distinguish exercise as either a trigger or treatment for symptoms of menopause. Much of the existing studies are anecdotal or observation-based.

A 2019 randomized controlled trial supports other benefits of Pilates-based exercise programs for postmenopausal women. These benefits may include:

• improved sleep quality
• reduced fatigue
• improved mental well-being (related to anxiety and depression)

As stated before, the risk for heart disease increases in menopause, but regular exercise may help reduce this riskTrusted Source, according to a 2020 statement from the American Heart Association (AHA).

Focus on foods high in phytoestrogens

Phytoestrogens are plant compounds that mimic the effects of estrogen in your body. Since your body produces less estrogen during menopause, they may help balance your hormones.

The high intake of phytoestrogens in Asian countries such as Japan may explain why people in menopause in these places rarely experience hot flashes.

Foods rich in phytoestrogens include:

• soybeans and soy products
• tofu
• tempeh
• flaxseed
• linseed
• sesame seeds
• beans

A 2021 study assessed a plant-based diet and soybeans on the frequency and severity of hot flashes in postmenopausal women.

Results found that total hot flashes decreased by 79% in the diet group and 49% in the group without any changes to their diets (control group).

However, because the women in the study also followed a plant-based diet, it’s difficult to say if the reduction in hot flashes was due to soybeans alone.

Speak with a health professional

Before changing your diet, speak with your doctor or a registered dietitian. Increasing your consumption of soy products may not be suitable for people with a history of breast cancer.

Drink enough water

During menopause, you may experience dry skin or vaginal dryness. A decreased production of estrogen is likely one cause.

Ideally, you should try to drink 33 milliliters per kg daily, evenly distributed throughout the day.

While claims that drinking water before a meal helps moderate your weight, a 2024 study found no such correlationTrusted Source.

Instead, researchers suggest drinking water before bed to help with weight loss. Note, however, that drinking water around bedtime may increase the frequency that you need to get up to use the bathroom during the night.

Drinking water may also reduce the bloating that sometimes occurs with hormonal changes. You might’ve seen this in the past just before your period started.

Reduce refined sugar and ultra-processed foods

A diet high in refined carbs and sugar may cause sharp rises and dips in blood sugar, making you tired and irritable. This may worsen the physical and mental symptoms of menopause.

Specifically, higher-quality carb intake, such as those from whole grains, fruits, and veggies, may be associated with improved physical and mental symptoms of menopause in postmenopausal women.

Diets high in ultra-processed foods, like white bread, packaged desserts, and fast foods, may also affect bone health, especially if these foods replace the essential nutrients of a balanced diet.

A large study using data from the National Health and Nutrition Examination Survey found that higher intake of ultra-processed foods was associated withTrusted Source osteoporosis and decreased bone mineral density.

Eat regular meals (no skipping)

Some people may experienceTrusted Source an increased risk for or worsened disordered eating behaviors around menopause, such as skipping meals.

However, eating irregular meals may make symptoms of menopause worse and make weight management more difficult.

You might also not get enough of the nutrients you need to support your heart and bone health, which are important to care for during this time.

You can use MyPlate to help calculate and personalize a balanced meal based on your individual health factors.

Eat protein-rich foods

Regularly eating protein at each meal may help prevent the loss of lean muscle mass that occurs with age.

High protein foods may also help with weight loss because they enhance feelings of fullness (satiety) and increase the number of calories burned.

Take supplements

Many people may consider taking natural products and remedies to relieve their menopause symptoms. But the evidence behind many of them is weak.

Some of the most common supplements for reducing symptoms of menopause may include:

• Phytoestrogens: Also found in certain plant foods, there’s not enough sound evidenceTrusted Source to recommend supplemental phytoestrogens for alleviating menopause symptoms.
• Black cohosh: Although a 2019 observational study found that black cohosh may alleviate hot flashes since it has phytoestrogens, the evidence is mixed. Data on the long-term safety of this supplement is lacking.
• Red clover: A 2021 research review found that red clover isoflavone supplements may help reduce the daily frequency of hot flashes from a baseline of 3 per day. However, researchers noted that more research is needed to confirm the effects of red clover on relieving flushing episodes and other menopause symptoms.
• Other supplements: More research is needed on the effectiveness of other commonly used supplements such as probiotics, prebiotics, cranberry extract, kava, DHEA-S, dong quai, and evening primrose oil to help alleviate menopause symptoms such as hot flashes and night sweats.

Before you try supplements for menopause symptoms

Speak with your doctor about safety and dosage of supplements. Some may interact with medications you take, if any.

Supplements don’t need to be approved by the FDA, so if you do buy them, only buy from trusted sources.

Frequently asked questions

Takeaway

Menopause is a natural part of life.

Though its symptoms can be sometimes difficult to cope with, eating the right diet and exercising regularly may help alleviate and prevent them. Some may find relief in supplements, but speak with your doctor before going this route.

Experiment with the tips above to make your time during menopause and beyond easier and more enjoyable.