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Coping with menopause in the most natural way
Most women experience hormonal changes around their 50s. This stage is called “menopause” – the cessation of menstruation. About six years before periods stop completely, the ovaries gradually reduce their production of estrogen until it ceases entirely. At the same time, progesterone production also declines. This phase, known as perimenopause, is accompanied by various symptoms resulting from the decrease in estrogen.
Common features of perimenopause include weight gain, fluid retention, and mood changes.
During menopause and afterward, women may experience hot flashes, night sweats, significant mood swings, and a reduced sex drive.
Up to around age 50, women are relatively protected from heart disease, likely due to higher estrogen levels. After menopause, however, the risk of cardiovascular disease increases significantly.
Vitamin E may help reduce the likelihood of heart disease, as it prevents the oxidation of fats. It is also associated with alleviating some menopausal symptoms and may help reduce damage to bone tissue in cases of osteoporosis.
Sources of vitamin E include unrefined oils, soy, corn, cottonseed, olive oil, sprouts, sunflower seeds, whole grains, almonds, peanuts, egg yolk, and liver.
Supplementation with B vitamins, particularly folic acid and vitamin B6, may help lower homocysteine levels and reduce cardiovascular risk.
Vitamin A is also important and can be found in foods such as liver, green vegetables, orange vegetables, fruits, butter, cabbage, and egg yolk.
Additional supplements to consider may include selenium, bioflavonoids, and phytoestrogens.
Hot flashes are a common symptom of menopause. In some cases, they are accompanied by a sensation of pressure in the head, palpitations, anxiety, nausea, or tingling. They are often followed by a drop in body temperature and a sensation of cold. Episodes may last from a few minutes up to an hour.
Common triggers include spicy foods, hot weather, hot or alcoholic beverages, smoking, and unexpressed anger.
Hot flashes can deplete the body’s stores of vitamins B and C, magnesium, and potassium.
Magnesium can be found in sprouts, almonds, sunflower seeds, nuts, peanuts, beans, and brown rice.
Potassium is found in avocados, tomatoes, beans, dates, apricots, and meat.
Many studies indicate a significant improvement in hot flashes among women who engage in regular physical activity. Benefits include reduced bone loss, improved cardiovascular function, lower blood pressure, reduced cholesterol levels, better stress management, improved oxygenation and nutrient absorption in cells, enhanced mood and self-image, and increased stamina and energy.
From around age 35, bone mass gradually declines. After menopause, this process accelerates significantly. Reduced bone density can make bones fragile, increasing the risk of fractures—even from minor stress. Common fracture sites include the spine, wrist, ankles, ribs, and later, the hip.
Osteoporosis is largely a lifestyle-related condition and can be influenced by nutrition. A varied, whole-food diet rich in fruits and vegetables is recommended.
It is advisable to limit red meat and excessively high-protein diets, as protein metabolism requires higher calcium levels. Some evidence suggests that excessive protein intake may contribute to osteoporosis.
Reducing salt and caffeine intake is also recommended, as both may negatively affect bone health. Leafy greens contain vitamin K, which plays an important role in maintaining osteocalcin, a protein essential for bone health.
While calcium supplementation is important for maintaining bone strength, research highlights the importance of additional nutrients such as vitamins B, C, and D, as well as magnesium and zinc.
Vitamin D can be found in fish, meat, dairy products, and egg yolks.
Zinc is found in wheat sprouts, lentils, sunflower seeds, beef, and liver.
It is also recommended to avoid cooking in aluminum cookware, as aluminum may interfere with parathyroid gland function and contribute to osteoporosis.
Smoking is another contributing factor; quitting smoking significantly reduces the risk of fractures.
There are solutions. Many menopausal symptoms—including osteoporosis, hot flashes, and an increased risk of heart disease—can be alleviated or even partially prevented through adjustments in nutrition, lifestyle, and the use of appropriate dietary supplements alongside a balanced diet.
It is recommended to consult with a naturopath, who can guide you on dietary changes and recommend supplements, including those that incorporate medicinal herbs.
Additional complementary approaches that may help manage menopausal symptoms include traditional Chinese medicine (such as acupuncture), homeopathy, and reflexology.
Recommended Complementary Approaches |
Found in the Following Foods |
Recommended Supplements |
Symptoms |
| Naturopathy, Chinese medicine, Reflexology, Homeopathy, Shiatsu | Corn oil, soybean oil, olive oil, sprouts, sunflower seeds, whole grain flour, almonds, peanuts, egg yolk, liver | Vitamin E | Hot flashes, vaginal dryness and irritation, cardiovascular issues |
| Naturopathy, Chinese medicine, Reflexology, Homeopathy | Most fruits – kiwi, guava, strawberries, oranges, tangerines, mango; vegetables such as parsley, turnip greens, broccoli, green pepper, cabbage, spinach, tomatoes | Vitamin C and bioflavonoids | Hot flashes, adrenal gland support (which partially replaces ovarian function after menopause) |
| Naturopathy, Chinese medicine, Reflexology, Homeopathy | Liver, beef, poultry, fish, eggs, brown rice, soybeans, almonds, broccoli, avocado, milk | Vitamin B5 (Pantothenic acid) | Adrenal gland imbalance |
| Naturopathy, Chinese medicine, Reflexology, Homeopathy, Shiatsu | Wheat, brown rice, almonds, walnuts, lentils, broccoli, potatoes, egg yolk, legumes, peas, liver, chicken, beef, cabbage, soybeans, avocado, milk, whole grains | Vitamin B complex | Nervous system imbalance, concentration and memory issues, mood changes and even depression, maintaining healthy skin and hair growth |
| Naturopathy, Shiatsu, Chinese medicine | Milk, yogurt, aged cheeses, liver, beef, poultry, egg yolk, fish | Vitamin B12 | Heart disease, atherosclerosis, calcium loss |
| Massage, Shiatsu, Reflexology, Naturopathy, Chinese medicine | Sunlight exposure, fish, meat, dairy products, egg yolk | Vitamin D | Poor calcium absorption, bone issues, muscle pain, irregular heartbeat, insomnia, irritability |
| Massage, Shiatsu, Reflexology, Naturopathy, Chinese medicine | Grape seeds, green tea, red wine | Pycnogenol and bioflavonoids | Reduced vascular elasticity and skin aging |
| Chinese medicine, Shiatsu, Naturopathy | Herbal source | Dong Quai (herbal remedy, often called “female ginseng”) | Cardiovascular issues, heavy and irregular menstrual bleeding |
| Massage, Shiatsu, Reflexology, Naturopathy, Chinese medicine | Alfalfa, almonds, figs, dried apricots, cabbage, yogurt, milk | Calcium | Bone loss (osteoporosis), blood clotting issues, insomnia, leg cramps |
| Feldenkrais, Naturopathy, Homeopathy, Chinese medicine | Wheat sprouts, sunflower seeds, lentils, beef, liver | Zinc | Fragile bones, cartilage wear, poor circulation, hair loss |
| Naturopathy, Chinese medicine, Feldenkrais, Reflexology | Sunflower seeds, green vegetables, whole grain flour, nuts | Manganese | Weak muscles, dizziness, blood clotting issues |
| Shiatsu, Reflexology, Naturopathy, Chinese medicine | Sprouts, almonds, sunflower seeds, nuts, peanuts, beans, brown rice | Magnesium | Nervousness, muscle tremors, vascular constriction, heart weakness |
There are solutions. Many menopausal symptoms—including osteoporosis, hot flashes, and an increased risk of heart disease—can be alleviated or even partially prevented through adjustments in nutrition, lifestyle, and the use of appropriate dietary supplements alongside a balanced diet. It is recommended to consult with a naturopath, who can guide you on dietary changes and recommend supplements, including those that incorporate medicinal herbs.
Additional complementary approaches that may help manage menopausal symptoms include traditional Chinese medicine (such as acupuncture), homeopathy, and reflexology.
This information does not constitute medical advice and is not a substitute for treatment within integrative medicine.
