Natural Ways to Relieve Menopause Symptoms from Low Estrogen

In short: Some menopause symptoms can be eased naturally: soya products and pulses such as chickpeas and lentils, black cohosh for night sweats, maca root, evening primrose oil, and magnesium, calcium and vitamin D supplements, together with exercise and yoga. Ask your doctor before taking any supplement or herb, especially if you take other medicines.

As women approach menopause, declining estrogen levels can bring on a range of symptoms that affect daily life, mood, and relationships. The good news is that many women find relief through natural, non-hormonal approaches — and understanding your options is the first step toward feeling more like yourself again.

What are the symptoms of estrogen depletion during menopause?

• Hot flashes
• Vaginal dryness
• Decreased libido
• Chronic anxiety and stress
• Difficulty sleeping and insomnia
• High blood lipids
• Osteoporosis
• Depression

Many women are looking for natural ways to reduce the risks associated with menopause without resorting to hormonal treatments. This is often due to fears about cancer. In fact, HRT does not increase the risk of cervical cancer, and when estrogen is combined with a progestogen in women who have a uterus, it does not increase the risk of endometrial cancer; combined HRT is linked to a small increase in breast cancer risk that depends on the type and duration of treatment, which your doctor can discuss with you.

What natural remedies can be used to alleviate the symptoms of estrogen deficiency during menopause?

• Use some herbs and foods that mimic the way estrogen works in the body:

Soy products

Chickpeas

Lentils

Red clover

Legumes

Some women find these help mild hot flashes, but studies show inconsistent and at best modest benefit, and they do not treat vaginal dryness. Women with a history of breast cancer should talk to their doctor before taking concentrated soy or red clover supplements.

Black cohosh, which some women use for night sweats; studies have not shown a consistent benefit, product quality varies, and it has rarely been linked to liver problems, so check with your doctor first and stop it if you develop jaundice or abdominal pain.

Maca root, which some women use for mood and libido, although good-quality studies are lacking.

Evening primrose oil, which is popular, although studies have not shown it works better than placebo for hot flashes.

• Regular exercise
• Use magnesium, vitamin D, calcium, and B12 supplements
• Practice calming exercises such as yoga

• If natural measures are not enough, there are proven non-hormonal medical treatments: cognitive behavioural therapy (CBT), certain prescribed medicines for hot flashes (such as some antidepressants in low dose, gabapentin, or the newer non-hormonal medicine fezolinetant), and vaginal moisturisers or low-dose vaginal estrogen for dryness.

If your menopause symptoms are affecting your quality of life, it may help to speak with a specialist who can guide you toward the safest options for your individual situation, whether natural or medical. Dr. Najeeb Layyous and his team welcome the opportunity to discuss your concerns and support you through this stage of life.

Dr Najeeb Layyous F.R.C.O.G

Consultant Obstetrician, Gynecologist and Infertility Specialist