Menopause, often described as a time of physical and emotional transformation, is a natural phase in every woman’s life. It typically occurs between the ages of 45 and 55, though it can come sooner.
Symptoms such as hot flashes, mood swings, fatigue, and even sleep disturbances can make this time a daily challenge. Fortunately, there are numerous natural solutions to help make this transition smoother and even turn it into a time of growth and self-care.
Understanding menopause: A natural but sometimes difficult transition
In France and Belgium, nearly 80% of women experience bothersome menopausal symptoms, with around 60% citing hot flashes as their primary discomfort. These statistics highlight the importance of compassionate attention toward this stage of life, which can be approached proactively and positively.
Rather than enduring this transition, it’s possible to embrace it and gain benefits from the process. Here are some gentle, natural methods to ease this period.
1. Tailored nutrition: Eating for hormonal balance 🥗
Diet plays a key role in managing menopausal symptoms, directly impacting hormonal balance and quality of life during this time.
Incorporating foods rich in phytoestrogens, such as soy, flaxseed, and legumes, can help regulate hormones and reduce menopause symptoms. A study published in the Journal of Clinical Endocrinology & Metabolism confirms that phytoestrogens help reduce hot flashes and improve quality of life for menopausal women.
Omega-3s, found in foods like oily fish (mackerel, sardines, herring) and nuts, are also valuable for heart health and mood. Research shows that combining omega-3 with vitamin E can significantly reduce the intensity of menopausal symptoms.
Finally, a varied and colourful diet 🌈, rich in antioxidant fruits and vegetables, supports both physical and emotional well-being. Pumpkin seeds, almonds, leafy green vegetables, and avocados, in particular, provide essential nutrients and antioxidants during this transition.
💡 Recipe idea: Quinoa salad with seasonal veg
Ingredients: 1 cup quinoa, 1 diced red pepper, 1 diced cucumber, 1 diced avocado, 1/4 cup pumpkin seeds and walnuts, lemon juice, olive oil, salt, and pepper to taste
Preparation:
- Cook the quinoa according to package instructions.
- In a salad bowl, mix all ingredients together.
- Season with lemon juice, olive oil, salt, and pepper.
- Serve chilled and enjoy!
2. Phytotherapy: Plants as natural allies against menopause symptoms 🌿
Certain medicinal plants have been traditionally used to ease menopausal symptoms. Black cohosh, for example, is known for its serotonin-like effects, helping to reduce hot flashes and night sweats and stabilise mood (according to a study published in Menopause).
Among other beneficial plants, sage is recognised for its positive effects against night sweats, while ginseng offers an energy and vitality boost. Additionally, red clover helps reduce hot flashes and also plays a role in preventing certain metabolic conditions, such as osteoarthritis, atherosclerosis, and type II diabetes.
🌿 Tips for use
These plants can be consumed as infusions, tinctures, or dietary supplements. For optimal use, it’s recommended to consult a naturopath who can personalise the choice of plants and dosage to meet each individual’s needs.
💡 Recipe idea: Red clover tea
Ingredients: Dried red clover, boiling water.
Preparation: Steep the red clover in boiling water for 10 minutes, strain, and enjoy.
3. Gemmotherapy: A gentle approach to support transition 🌱
Gemmotherapy uses plant buds and young shoots, which uniquely support the body’s adaptation mechanisms. Bilberry shoots help to reduce menopausal symptoms, ease digestion, and reduce urinary issues. Raspberry buds regulate the hormonal system and can relieve spasms.
🌿 Tips for use
Gemmotherapy is usually taken in drops. It’s essential to follow the recommended dosages and consult a naturopath or healthcare professional before beginning, to tailor the approach to individual needs.
4. Bach flower remedies: Emotional support and balance 🌸
Hormonal changes associated with menopause often lead to emotional fluctuations. Bach Flower Remedies, known for their calming effects, can help manage anxiety and stabilise mood. For example, Wild Mustard is particularly useful for overcoming feelings of melancholy, while Scleranthus is recommended to manage mood swings and indecision.
🌿 Tips for use
Bach Flowers are taken in drops, diluted in a glass of water or directly on the tongue. Typically, 4–5 drops, 4 times a day, are enough, but the dosage may vary depending on emotional needs. For personalised guidance, it’s best to consult a naturopath specialising in Bach Flowers.
5. Reflexology: A moment of relaxation and rebalancing 🦶
Foot reflexology is a gentle technique that stimulates specific areas of the feet to promote deep relaxation and better energy flow. This practice helps relieve physical and emotional tension by working on reflex points related to reproductive organs and hormonal glands. It can be especially beneficial for reducing stress, improving blood circulation, and easing body aches.
🌿 Practical tips
To benefit from reflexology, it’s recommended to see a certified reflexologist. During a session, the reflexologist uses their fingers to apply pressure to specific areas of the feet, corresponding to different parts of the body. A session typically lasts between 30 and 60 minutes and is often deeply relaxing.
Awareness and sharing: Breaking the taboo around menopause 📢
Menopause deserves open discussion. Join our wellness workshops to share your experiences and discover solutions in a supportive environment. Follow us on social media (Facebook, LinkedIn or Instagram) for upcoming dates or contact us to organise a dedicated workshop.
Every woman deserves to feel supported during menopause. With natural approaches like nutrition therapy, phytotherapy, Bach Flowers, and reflexology, you can ease this transition and regain balance.
To learn more or book an appointment, contact us today 🌈💖.