From periods during puberty to menopause in our older years, hormone changes can be daunting for all women. Going through menopause can also be a new experience for women and you might not know the available remedies ready to use. Your menopause experience can get better with these menopause management suggestions and recommendations.  

What is menopause? 

Menopause is the time that marks the end of your menstrual cycle. On average, females around the age of 51 are likely to experience it. You might be able to tell when menopause is coming, as the run-up to menopause can start as early as years back. 

Common menopause symptoms 

As you grow older, your egg supply also decreases. You would go through hormonal changes which can lead to changes in how your body feels. You might also feel symptoms ranging from hot flushes to anxiety and low moods. Depending on your own body, you may breeze through the process or you might get hit with all the symptoms at once. It can be frustrating and daunting, especially if you are dealing with family and have to also juggle work. Fortunately, there are proven ways that you can alleviate these symptoms. 

Leading a healthy lifestyle 

To cope with menopause symptoms better, experts recommend leading a healthy lifestyle, as this can help to regulate hormonal changes. A healthy, balanced diet — one with whole grains, fruit, and vegetables can help your body cope better. On top of dieting, you will also need to pair it with regular exercise. 

Best supplements for menopause 


A natural remedy for menopause for hundreds of years. It’s typically used as stuffing in Christmas recipes. Sage has been proven to relieve symptoms such as hot flushes and night sweats. In a study by Swiss researchers, results found that women who took sage regularly found a reduction in hot flushes by 50%, which continued the longer they consumed it. To consume sage, you could either boil it into tea or take tablets made from fresh sage leaves which are available readily over the counter. 

Vitamin E

Commonly known to support skin and eyes, its less known benefit is to also help alleviate symptoms of menopause. By ingesting it orally or applying it on the skin, vitamin E can also help with rashes women face. As an environmental antioxidant, it helps to protect your skin from the elements. Vitamin E can be found in many natural sources such as nuts, olive oil, and avocados as well as skincare products like serums, creams, and oils. 

Sea buckthorn

Sea buckthorn is a shrub native to China and areas of Europe. It is an effective way to relieve menopause dryness. High in fatty acids, it helps to maintain cell barriers and also promotes elasticity. In a study, women who took sea buckthorn recorded less vaginal dryness, itch, or burning. 

Coconut oil

Not only used to help with menopause symptoms but coconut oil has also been used in many cultures for different purposes. When it comes to menopause dryness, you might want to be extra careful when choosing products. In a natural way, coconut oil appeals to people as it can reduce the chances of irritation. However, if you have a coconut allergy, this is not recommended at all. To apply, rub together a teaspoon of coconut oil on the area. 

Ginkgo biloba

Originating from the leaves of the ancient maidenhair tree, this funny-sounding herb can help stimulate sexual desire in women experiencing menopause. It can also help to reduce anxiety from menopause and also help regulate emotions. 


Soy particularly targets hot flushes and night sweats. A study by experts found that soy can help to reduce hot flushes by 11%. However, when consuming soy the effects will not fully be visible so fast. It would take longer for you to see the effects, but you have to take them regularly. There are many food items that contain soy including tofu, soybean, etc. 

Black cohosh 

Typically, black cohosh is used as a diet supplement for those that suffer from hot flashes and other symptoms of menopause. But apart from that, it also has many other benefits and has also been promoted for other conditions. In a study conducted, results show that over a thousand menopausal women recorded a reduction in hot flushes and swearing by 25% after consuming black cohosh.

Agnus castus

Agnus Castus restores the hormonal balance and helps to alleviate the discomfort associated with menopause in women. The extracts from the berry have been shown to help PMS-like symptoms of perimenopause. This herb contains compounds that send signals to the brain to decrease the number of hormones produced stimulating follicle growth. When applied to the skin, it can help with night sweats and hot flushes. 

Red clover   

Just like the others, red clover might also help reduce symptoms of menopause, such as hot flushes and night sweats, because of their estrogen-like effects. Science has proven that red clover can largely improve and help symptoms that post-menopausal women experience. It can also help to lower the severity and frequency of some symptoms of menopause. It may also help lower levels of fats in the blood system because the risk of heart disease can rise after menopause.

 Evening primrose oil

Painted a yellow hue, the evening primrose oil is known to produce an oil that has been tied to female health forever. While it does not stop the process of menopause, some studies have shown that consuming evening primrose oil can lead to promising results for menopause symptoms including uncomfortable hot flushes.

St John’s Wort          

In recent years, new research has discovered that St John’s wort may also reduce a few menopausal symptoms, namely hot flushes and night sweats. St John’s wort can also improve symptoms of anxiety, which commonly arise during the menopausal transition. Apart from those symptoms, it also targets psychological health, known to control the anxiety that can also accompany the pre-menopause period. 

When consuming St John’s Wort, always check the label and follow the dosage carefully. Just like all other complementary and alternative medicine, do not rely on herbal remedies as a substitute for proper care by a GP or medical professional.


All in all, menopause is a process that all women will go through. Do not fret and follow these tips on alleviating symptoms and you can sit back and relax.