Managing Menopause with Natural Approaches

Kerri Bailey, BS CH
1 day ago
4 min read

This is an Ask the Herbalist Blog Question- July 14th Part 1 of 3

How Can I Manage My Menopause Symptoms Using an Herbal Approach? Robyn L. Belfair, WA. 7.12.26

Managing menopause involves a multi-faceted approach involving lifestyle adjustments and treatments to alleviate symptoms associated with it.

Answer Part 1 of 3- Managing Menopausal Symptoms:

Unfortunately, there is no “cure” for menopause and each person experiencing this mid-life menace has a different range and intensity of symptoms. Managing menopause involves a multi-faceted approach involving lifestyle adjustments and treatments to alleviate symptoms associated with it.

Let’s Talk first about Lifestyle Changes to combat symptoms like hot flashes, weight gain, brain fog / memory issues, decreased libido & vaginal discomfort, and sleep issues.

Be mindful of what you do during the day to self-regulate and reduce symptoms when they happen.

Hot Flashes – are quick, intense flashes of heat that can happen several times a day lasting for seconds up to several minutes. Try Employing Cooling Strategies.

Dress in Layers, wear light comfortable clothing with soft feeling fabrics.

Drink it Cool- drink plenty of iced teas and other cooling liquids.

Take Cooler Showers, or baths with Epsom salt and baking soda try adding lavender flowers and Rose petals for an added relaxing and refreshing scent.

Utilize Cooling Herbs or those that are used to reduce fevers (antipyretics- Boneset, Chickweed, Elderflower, Yarrow ) can be very useful. Other Herbs like Evening Primrose Oil (as a capsule supplement), Red Clover flower, Black Cohosh, Sage and Peppermint can also reduce flashes when drank as a tea or in tincture form.

Avoid Triggers- limit or avoid foods and drinks that may make you feel warm or hot. Typical triggers are spicy foods, caffeine, alcohol and excess stress.

Explore the outdoors- walk in the woods, stroll along the beach, work in your backyard or where ever you are lead to wander.

Weight Gain – a multi-faceted approach, herbs that act hormonally can help balance stress- Chaste tree berry, Dong Quai, Shatavari and Red Clover. Bitter herbs can help with digestion and fat absorption- Gentian, Dandelion, Oregon Grape or Burdock root.

Get Moving- exercise regularly, doing a variety of activities daily 20-40 minutes a day and more if you are able. Employ low impact exercises like walking, swimming, yoga, stretching, tai-chi, cleaning, and gardening, etc.

Eat a Balanced Diet- remember to eat regularly, to keep your blood sugar steady and metabolism balanced. Consume light meals full of cooling whole foods- “superfoods” nuts, seeds, fruits, veggies, lean meats & fish. Avoid processed, sugary and fried foods.

Stay Hydrated- drink plenty of liquids to help keep kidneys flushed & remove excess heat.

Utilize cooling herbs and those especially for intended for womens reproductive health

Brain Fog / Memory Issues. Keep up with daily tasks-cleaning, organizing and planning to help your mind busy and feeling good for your accomplishments. Keep Your Mind Active- Read daily, play memory enhancing games and puzzles varying between written, board games or on your phone.

Utilize Memory Beneficial Herbs- Ginkgo, Lion’s Mane, Brahmi and Gotu kola, are herbs that enhance memory and cognitive function. Take them in a formula as a tea, tincture or supplement- by capsule or powder mix added in smoothie or yogurt, other food.

Vaginal Changes. Dryness, discomfort having sex and decreased libido are common symptoms during menopause. There are many herbs that act as hormone balancers, namely estrogen and progesterone levels such as Chaste tree berry (Vitex ), Dong Quai, Red Clover

Increasing Libido- libido is usually very low or may vary greatly during menopause. Taking Flaxseed, Maca, Muira Puama or Saw Palmetto berry may help taken by tea, tincture or supplement form.

Pelvic Health- Practice Kegel Exercises for urinary strength, stay hydrated for kidney health. Use water-based lubricants for vaginal dryness

Lifestyle adjustments for the evening, to ensure a good night’s sleep.

Sleep Hygiene- establish a regular sleep routine- consistent times to go to sleep and when to wake up and keep your bedroom cool and dark. Fans can provide white noise to help with sleep as well as helping keep the room cool.

Herbs to help you go to sleep- herbs should be taken for a short period of time that are sleep inducing- Valerian and California poppy as teas or tinctures can be taken 30-60 minutes before bedtime. Ashwagandha can be taken for a longer period of time for sleep problems.

Night Sweats- Black Cohosh, Evening Primrose oil, Sage, and antipyretic herbs taken before bedtime can help reduce night sweats.

We hope these remedies may help you discover the routine that works best for you! If you have additional questions, please contact by Email: AsktheherbalistKerri@gmail.com

Please Note: The Following Information is intended for Educational Purposes and not intended for self-diagnosis or treatment. Please consult with your physician or pharmacist before taking herbs, especially for the first time and if you are taking medications, pregnant or lactating. Those with hormone sensitive conditions, some cancers, and those taking certain medications may not be able to take certain herbs. Not all herbs are intended for everyone, every age group, in excess or taken for excessive periods of time.

If you are interested in a consultation with an herbalist- try your local herbalist- or contact us at www.herbalelements.net/consultations

Herbal products to try: Try your local herb shop and there are many online. Many herbalists buy herbs from www.mountainroseherbs.com and we have products for menopause- teas, tincture and supplements at our online shop: www.herbalelements.net/shop