Menopause can feel like your body has totally changed overnight. One minute you’re doing fine, and the next you’re sweating through your clothes, crying at toothpaste commercials, and lying awake at 3 a.m. wondering what just happened. Sound familiar?
If so, you’re not alone—and you’re in the right place.
And maybe you’re interested in exploring more natural ways to go about it. Below you’ll find a few ways to help you feel better and stronger during menopause—without needing a medicine cabinet full of pills. So, let’s get into it.
What’s Really Going On?
When you’re in perimenopause or menopause, your body is going through a big hormonal shift. Estrogen and progesterone—the hormones that help regulate your mood, sleep, temperature, and more—start to drop. That’s why you might feel hot out of nowhere, wake up in the middle of the night, or get super emotional for no reason.
This isn’t just “in your head.” It’s your body adjusting, and it needs a little extra support.
5 Natural Remedies That Can Help You Feel Better
1. Flaxseeds and Chia Seeds
These tiny seeds are packed with lignans, which act a little like estrogen in your body. That’s super helpful when your real estrogen is going down. They’re also great for digestion and reducing inflammation.
Try this: Add a tablespoon of ground flaxseed or chia to your smoothie, oatmeal, or yogurt. Easy win!
2. Magnesium + Vitamin B6
Magnesium is called the “relaxation mineral” because it calms your nervous system, eases muscle tension, and helps you sleep. Vitamin B6 gives your brain and mood a boost too. Together, they’re a dream team for feeling more balanced.
Try this: Take a magnesium + B6 supplement in the evening to help wind down and sleep better.
3. Adaptogens: Ashwagandha and Maca Root
These natural herbs help your body handle stress—something we really need during menopause.
- Ashwagandha helps calm anxiety and improves sleep.
- Maca root can give you more energy and may even help with mood and low libido.
Try this: Start with a small dose—either in capsules or powder—and see how you feel.
4. Cut Back on Sugar + Add More Greens
Sugar makes your blood sugar spike and crash, which messes with your mood, energy, and hormones. Greens, especially leafy ones and broccoli-type veggies, help your body get rid of extra hormones and support your liver and gut.
Try this: Add spinach to your eggs or throw some broccoli in with dinner. Every little bit helps.
5. Move Your Body
You don’t need to hit the gym for hours. Actually, too much intense exercise can make menopause symptoms worse. What helps? Gentle, regular movement.
Try this: Take a walk, lift some light weights, stretch, or dance in your kitchen. Just move for 20 minutes a day. It really does help with mood, sleep, and energy.
How to Start: A 3-Step Action Plan
Feeling overwhelmed? Don’t worry. Here’s a super simple way to get started today.
Step 1: Upgrade Your Snacks
Skip the chips or cookies and grab a snack with protein and healthy fats—like almonds, a boiled egg, or veggies with hummus. These help keep your blood sugar and hormones steady.
Step 2: Make One Healthy Breakfast Swap
You don’t need to change everything overnight. Just make one healthy change at breakfast. Try flaxseed in your oatmeal or swap out cereal for eggs with greens and avocado.
Step 3: Move for 20 Minutes
Walk, stretch, dance, clean the kitchen while listening to music—whatever gets your body moving. Movement is medicine, and even a little helps.
You’ve Got This 💪
Menopause doesn’t mean you’re falling apart. It means your body is changing—and that’s okay. With a few smart habits, some natural support, and a lot of grace for yourself, you can feel better. You can feel strong, steady, and more like you again.
Want a little help getting started? Download my free Lifestyle Checklist for Thriving Through Menopause. It’s packed with simple tips and ideas to support your body naturally—and it’s totally free.
👉 Grab it here and start feeling better today!
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