ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Treating Menopause Symptoms The Natural Way

Updated on June 3, 2013

Research has found that women in some countries suffer few or no symptoms during menopause. The reason? Diet.

Some foods encourage healthy hormone growth while others cause an imbalance giving you hot flashes and mood swings. There are natural hormone replacement therapy you can get from food and not have to take estrogen replacement therapy medications.

Menopause usually starts when a woman is in her 40’s or 50’s but can start earlier if she has had a hysterectomy. This tends to be hereditary so you’ll probably start about the same time as your mother, aunts and grandmothers did. Talk to them and you’ll get an idea of when to look for symptoms.

We all go through it, it’s not the end of the world and for some it’s actually wonderful. No more worries about contraceptives or menstrual discomforts.

Why use this diet?

Natural is always best. Hormone Replacement Therapy are not healthy for us and have side effects that can be serious, some increase your chances of getting breast cancer. Read the information on the sheet that comes with any drugs or go to a medical website and see what can happen after taking these medications.

Premarin comes from pregnant mares urine- (Pre)gnant, (ma)re, ur(in)e. Most women aren’t aware of this. They keep horses breeding all of the time in order to supply women with hormone replacement drugs. Some women opt for a natural diet just because of this reason.

Foods to avoid-

This is very important and if you can’t eliminate or greatly reduce these foods from your list this diet will not work. You can get natural estrogen from foods you eat and not depend on drugs but you have to be willing to take out the bad foods first.

Red meat-

Eliminate beef and pork. Buffalo, lamb and elk can be tolerated by some if you make sure to eat the good foods down below. Keep an eye on your symptoms and you’ll know what you can handle.


Eliminate cheese, ice cream and milk. There is more calcium in broccoli and spinach than dairy products so you can still get sufficient vitamins without dairy. Butter is fine in small amounts.

Peri-menopausal women (perimenopause is when you first start having symptoms) should start taking calcium supplements anyway. When our hormones start to change our bones are more brittle; calcium will help this. Talk to your doctor if you have any questions.


In moderation and occasionally you can have a drink or two; watch your symptoms and see how it affects you. It’s best if you can eliminate it all together.


Some can drink it but most can't without have those awful hot flashes and night sweats. I don’t drink coffee so I can’t really say. Some do fine with decaf coffee while others have to eliminate it altogether. Experiment and see what happens.

Good foods-

Consider these foods your medicine; you have to add these foods in as well as taking the above bad foods out. The combined results will keep you symptom free.


Soy is best absorbed in food. Taking supplements works for some women but most have better results when they eat soy foods. Some studies say supplements don’t work at all. I haven’t tried the pills so I can’t give a personal opinion.

Soy also helps reduce your chances of breast cancer.

You will have to experiment to see how much soy is right for you. You can’t eat too much. I drink twelve ounces of soymilk almost everyday and eat other helpful foods.

Soy milk-

This comes in flavors if you don’t care for the taste. Chocolate is my favorite. It has to be soy milk; almond milk or other kinds won't work.


There are many recipes calling for tofu, experiment with it and you might find one you like.

Soy beans-

You can eat them like a snack; they can be found at health food stores, usually called edamame beans. You can find them frozen, precooked and all you have to do is thaw them out and they are ready to eat.

Sweet potatoes-

This vegetable is not only very good for you it promotes natural female hormones. You can peel, slice and steam them or bake it and eat like you would a baked potato, just be careful with how much fat you add.


You can get tea or natural candy. Many licorice candies have imitation flavors and won’t work so read your labels. You can also find this in a supplement pill at your local health food store.

Black cohosh-

Black cohosh is an ancient Native American remedy used for many ailments one being menopausal symptoms. This can be taken in supplements or drank in a tea. Make sure it's black cohosh; there are also white and red cohosh supplements too and they don't work for this purpose.


Helps with hot flashes, vaginal dryness and low libido. Read the label and take as directed. I prefer the pill form. There is a powder you can add to food or drink if you don't mind the taste.


Ginseng is good for blood circulation and mental alertness. It also helps with libido if you are having issues with that. I switch out Korean ginseng tea one day and American ginseng the next. They are different and help with different things.


Even if you don’t use the menopause diet you should take calcium. Menopausal women can have problems with bone loss later on if we don’t get enough calcium.

Since we are eliminating dairy we need to add more calcium rich foods like broccoli and spinach, which are healthier for us anyway. Even if you eat a good diet of calcium rich foods I recommend you still take a calcium supplement. Many of our foods lose vitamins during transit.

Fish and seeds-

These are good for your overall health.

Dong Quai-

I take the pills. Yogi has a tea with this and a few other ingredients that help women during menopause.

The Chinese have used it for centuries. Some western scientists are skeptical of its benefits but I think it helps.


Overweight women experience more hot flashes than trim women. Fat is a heat insulator so if you have extra padding on your body you are going to be hotter.

Yoga, tai chi and walking are great ways to stay active, keep the blood flowing and your mind young.

Decrease in sex drive-

I have read that this happens to many women. I never had this symptom but there are a few things you can do to help. Kegal exercises, horny goat weed (tea or pill form), maca, ginseng and dong quai are a few things that help. Eating healthy, keeping fit and feeling attractive makes a big difference. We don’t have to be young to feel sexy.

Vaginal dryness

This can happen when hormones change and there is a reduction in estrogen. Kegel exercises will help as well as eating more fish and drinking plenty of water. Maca works great for this. Horny goat weed and don quai also help.

Use lubricant during intercourse even if you've never needed it before will help.

Kegal exercises-

All women should do these no matter what age. It strengthens the vaginal muscles helping blood flow to that area. Keeping our muscles toned helps with bladder control. Some women have a problem with losing urine when they sneeze, cough or laugh. Do pelvic floor exercises and this won’t happen.


This is a natural hormone booster derived from foods we eat. Just like we don't always get enough vitamins and nutrition from our diet we may still need a little help with hormones even after eating the above foods.

You can find these in most health food stores and some pharmacies on the supplements aisle. These are much safer than the artificial replacement drugs you get from a doctor.

Chinese have been using phytoestrogen for many years with great success.


    0 of 8192 characters used
    Post Comment

    • Pamela N Red profile imageAUTHOR

      Pamela N Red 

      5 years ago from Oklahoma

      I highly recommend maca, it really helps. You can find it online if your local health food stores don't carry it.

    • profile image


      5 years ago

      Great hub! Really enjoyed it. Lots of good info. I've been thinking about that maca supplement. Wanted to try I Cool but can't find it. It probably only cools off your eyeballs anyway, hahahaha. Take good care, rutley!

    • Pamela N Red profile imageAUTHOR

      Pamela N Red 

      7 years ago from Oklahoma

      Jfay, this diet isn't easy for all women but if you at least eat soy it will help. Decaf coffee might work.

    • jfay2011 profile image


      7 years ago

      interesting hub. I think I am starting peri-menopause. I have heard that it can last for eight years. Can't quit coffee and I do like cheese mixed in with plain rice. Yum.

    • CASE1WORKER profile image


      7 years ago from UNITED KINGDOM

      Great hub! My poor husband never understands why I sometimes have the windows wide open and he is hugging the fire!

    • randomcreative profile image

      Rose Clearfield 

      7 years ago from Milwaukee, Wisconsin

      Great topic for a hub! This is a wonderful resource for women. I love how you've broken everything down.

    • Pamela N Red profile imageAUTHOR

      Pamela N Red 

      7 years ago from Oklahoma

      Greatparenting, I've been going through it for a few years now. I didn't know you could go ten years, that seems a bit long. I have been able to keep my symptoms down with this diet and haven't had any problems.

    • greatparenting profile image


      7 years ago from philadelphia, pa and corolla, nc

      Good advice. I've been "meno-ing" for ten years and I've pretty much tried everything without a whole lot of success. But, I think it's important to try it all as I agree HRT isn't a great way to go. Although I have friends who swear by it and I totally understand every woman's need to do what's best for her. Still, you have some great information here. Thanks. Voted up and useful.

    • Pamela N Red profile imageAUTHOR

      Pamela N Red 

      7 years ago from Oklahoma

      Thanks for reading, Susan. I'm almost through with menopause and have been symptom free. I thought this information might be useful to some.

      Many American women aren't aware of this inforation, Cresentmoon. I hope it helps.

    • Cresentmoon2007 profile image


      7 years ago from Caledonia, MI

      Well written hub with information I am sure many woman will be grateful to know. Voted up.

    • Susan36 profile image


      7 years ago from India

      hi this is a gr8 hub... wonderful tips and symptoms explained so well!


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)