10 Natural Remedies for Menopause – UK Women’s Guide

Menopause is a natural stage of life, but that doesn’t mean it’s always easy. Hot flushes, night sweats, fatigue, and mood changes can disrupt daily life and impact your confidence. While some women choose medical treatments, many are looking for natural remedies for menopause that are safe, effective, and easy to implement in everyday routines.

As a women’s health coach in the UK, I’ve supported many women through menopause using holistic approaches that focus on nutrition, lifestyle, and mindset. Here are my top 10 natural remedies to help you feel more balanced and in control.

1. Balance Your Diet with Hormone-Friendly Foods

Eating more whole, unprocessed foods can stabilise blood sugar and support hormone balance. Include:

• Leafy greens for magnesium and calcium

• Oily fish like salmon for omega-3s

• Flaxseeds and sesame seeds for plant-based phytoestrogens
  
  

2. Stay Hydrated

Menopause can make you more prone to dehydration, which worsens symptoms like headaches and fatigue. Aim for 1.5–2 litres of water daily, and reduce caffeine and alcohol where possible.

3. Exercise for Energy & Bone Health

Weight-bearing exercises such as walking, Pilates, or light resistance training strengthen bones and improve mood. Just 20–30 minutes a day can help manage weight and boost endorphins.

4. Reduce Stress with Mind-Body Practices

High stress can increase hot flushes and disrupt sleep. Try:

• Deep breathing exercises

• Meditation

• Gentle yoga or stretching before bed
  
  

5. Improve Sleep Hygiene

Set a regular bedtime, keep your bedroom cool, and avoid screens an hour before bed. Herbal teas such as chamomile or valerian can promote deeper rest.

6. Include Phytoestrogen-Rich Foods

Soy products, chickpeas, and lentils contain compounds that mimic estrogen and may ease symptoms like hot flushes and night sweats.

7. Support Gut Health

A healthy gut can improve hormone metabolism. Eat more fibre, fermented foods (like kefir, sauerkraut), and consider a probiotic supplement for women’s health.

8. Try Herbal Supplements (with Professional Guidance)

Black cohosh, red clover, and sage have been studied for menopause relief. Always check with a qualified health practitioner before starting supplements, especially if you take medication.

9. Limit Processed Sugar

Sugar spikes and crashes can make mood swings, anxiety, and fatigue worse. Opt for naturally sweet foods like berries, apples, or dark chocolate in moderation.

10. Work with a Women’s Health Professional

Personalised coaching can help you choose the remedies that work best for your body. As an NHS accredited health coach, I offer tailored support to guide you through diet changes, stress management, and lifestyle adjustments for a smoother menopause journey.

Final Thoughts

Every woman’s menopause experience is unique. The key is to combine a nutrient-rich diet, regular movement, stress management, and professional guidance to find what works for you.

If you’re ready to take control of your symptoms, book a free online consultation and let’s create a menopause wellness plan that fits your lifestyle.