Hormone replacement therapy is great if it works for you. But some of us going through menopause decide not to take that route, and the good news is that many holistic methods are available now to help support and combat the mind-body sensations and changes during menopause. I opted out of hormone replacement and I’m grateful I did. As a yoga and meditation teacher who follows a clean and green lifestyle, I was able to integrate stress-relieving activities like yoga on top of supplements and adaptogens like maca. I swear maca saved my life.
Adaptogens, plant-originated metabolic regulators that restore or regenerate, like maca, are great non-hormonal, plant alternatives for pharmaceutical hormone therapy. Many, like black cohosh, contain phytoestrogens, a plant chemical with effects similar to estrogen. Then there’s stress-reducing, hormone-balancing and serotonin-increasing activities and healing modalities like yoga, meditation, acupressure, acupuncture, reiki, cupping, journaling, sound therapy—the list is long and lovely. Add to this self-care regime vitamins, supplements and just plain old healthy eating habits, and the power to perhaps alleviate many menopause symptoms is in your healing hands.
Check out our take on the top 10 menopause symptoms and how to handle them holistically. Speak with your healthcare provider before taking any supplement or adaptogen to manage menopause. But ultimately, do what feels right for you.
Read More: Why Did Evolution Give Us Menopause? The Answer Could Make You Feel Better
Hot Flashes
Nutrition:
- Decrease/stop any caffeine
Adaptogens & Supplements:
- Turmeric
- Maca
- Rhodiola combined with black cohosh
- Licorice root
- Magnesium glycinate
- Acclimate supplements with black cohosh from Gennev
Stress Reducers:
- Yoga
- Meditation (calms Central Nervous System)
- Acupressure on Kidney 3 Point
Mood Swings
Adaptogens & Supplements:
- Ashwaganda
- Maca
- Black cohosh
- Flax seeds
- Vitamin D and DHEA, St. John’s Wort
Stress Reducers:
- Nature immersions
- Journaling
- Exercise like yoga
- Acupressure on Heart and Pericardium points
- Meditation
Hormonal Changes in the Brain
Nutrition:
- Low-glycemic index foods, like greens, with a focus on enough protein
- No processed foods
- Amp up leafy green veggies, berries, nuts, fatty fish
Adaptogens & Supplements:
- Astragalus root
- Holy basil, or Tulsi
- Schisandra
- Ginkgo biloba
Stress Reducers:
- Reiki, to promote hormonal balance
- Mantra chanting
Insomnia, Fatigue or Night Sweats
Adaptogens & Supplements:
- Magnesium
- Maca
- Rhodiola, with black cohosh
- Schisandra
- Valerian root
- Passionflower
Stress Reducers:
- Meditation
- Acupressure on Spleen 6
Brain Fog
Nutrition:
- Amp up fatty fish intake, like salmon
Adaptogens & Supplements:
- Ashwagandha, aka Indian ginseng
- Holy basil or Tulsi
- Omega 3s
Stress Reducers:
- Meditation
- Acupressure on Stomach Pathway points
- Chanting mantra
Weight Gain, Slower Metabolism or Bloating
Nutrition:
- Diuretic foods like parsley, asparagus, watermelon
Adaptogens & Supplements:
- Panax ginseng
- Vitamin B6
Stress Reducers:
- Exercise like yoga, walking
- Acupressure
- Meditation
Vaginal Itching, Dryness or Painful Sex
Nutrition:
- Hydrate
- Salmon, mackerel, oysters, walnuts, flax seeds
Adaptogens & Supplements:
- Oral probiotics (balance the vaginal “ecosystem”)
- Rhodiola/black cohosh
- Vitamin E and vitamin D suppositories
- Omega-3 fatty acids
- EPA and DHA
- Hyaluronic Acid
Stress Reducers:
- Increase blood flow by staying sexually active with partner or self
- Exercise like walking, yoga, dancing
- Meditation
- Yoga
Thinning or Loss of Hair
Nutrition:
- Protein, including nuts, seeds and eggs
Adaptogens & Supplements:
- Ashwagandha
- Zinc and biotin
- Saw palmetto
- Vitamins C, A, B6, B12, K, B5
- Calcium, Vitamin D
- Niacin
- Omega 3s
- Women’s Balance hair growth supplements from Nutrafol
Dry Skin, Acne or Sagging Skin
Nutrition:
- Hydration
- Bone broth, oranges, tofu, kale, almonds, edamame, sweet potatoes
- Cocoa flavanols
Adaptogens & Supplements:
- Collagen supplements
- Tulsi aka holy basil
- Hyaluronic acid
- Sunscreen
Skincare:
- Pause Well-Aging skincare line made for women going through menopause
- Kat Burki products specifically to moisturize and lock water into mature skin
Osteoporosis or Joint & Muscle Pain
Adaptogens & Supplements:
- Shatavari
- Vitamin C, D, K
- Calcium (with vitamin D)
- Magnesium glycinate
- Turmeric
- Maca, Peruvian ginseng (increases bone density markers)
Stress Reducers:
- Therapeutic Meridian Yin Yoga
- Acupressure
Read More: Menopause and Beauty: The Dry, The Gray, and the Gorgeous
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