Menopause and perimenopause are natural stages in a woman’s life, yet the symptoms can feel anything but easy. From hot flashes and night sweats to mood swings, fatigue, and sleep disturbances — hormonal changes can affect both physical and emotional well-being. Perimenopause can start in your 40s (sometimes earlier) and menopause usually sets in around the age of 50. Millions of women experience these shifts, and while they’re completely natural, the discomforts are very real.
Home Remedies to Ease Menopause & Perimenopause Symptoms
1. Flaxseeds
Rich in lignans (plant estrogens), flaxseeds can help balance estrogen levels naturally. They may ease hot flashes, night sweats, and even improve mood swings. Add ground flaxseeds to smoothies, oatmeal, or yogurt daily.
2. Black Cohosh
This traditional herb is often used to reduce hot flashes and hormonal discomfort. It’s thought to work by supporting estrogen receptors. Available in capsules or teas, but best taken under supervision for long-term use.
3. Red Clover
Red clover contains isoflavones, which act like weak estrogens and may help with hot flashes, bone health, and cardiovascular support during menopause. Try it as a tea or supplement.
4. Ashwagandha
A powerful adaptogen, ashwagandha supports the adrenal glands, reduces anxiety, and helps regulate mood and sleep patterns. Take it as a powder in warm milk or a capsule before bedtime.
5. Sage Tea
Sage has been traditionally used to help reduce excessive sweating and night sweats. Brew fresh or dried sage leaves and sip throughout the day.
6. Evening Primrose Oil
Rich in gamma-linolenic acid (GLA), this oil may help reduce breast tenderness, hot flashes, and inflammation. Use as a supplement or add the oil to your daily routine.
7. Maca Root Powder
Maca is a Peruvian root known to boost energy, balance mood, and support libido. Mix the powder into smoothies or warm drinks daily for gentle hormonal support.
8. Chia Seeds
Packed with omega-3s and fiber, chia seeds support digestive health, regulate blood sugar, and provide a feeling of fullness that helps manage weight during menopause.
9. Soy Products
Soybeans, tofu, tempeh, and edamame are high in phytoestrogens — compounds that mimic estrogen in the body and help reduce hot flashes and bone loss.
10. Licorice Root
It may help balance estrogen levels and reduce the frequency of hot flashes, though it should be used cautiously and not by women with high blood pressure.
Wellness Tips to Improve Life Quality During Menopause
- Prioritize Sleep Hygiene
Set a calming evening routine with herbal teas (like chamomile or ashwagandha), limit blue light exposure, and keep your room cool to reduce night sweats. - Incorporate Gentle Exercise
Try walking, yoga, or light strength training to improve mood, support bone health, and reduce anxiety. - Practice Mindfulness & Breathing
Deep breathing and guided meditation can help regulate emotions, reduce stress, and improve focus during hormonal fluctuations. - Stay Hydrated
Hormonal shifts can lead to dry skin and fatigue — drink plenty of water and herbal teas daily. - Eat Hormone-Balancing Foods
Focus on whole foods: leafy greens, lean protein, seeds, and healthy fats. Cut back on caffeine, alcohol, and processed sugar, which can worsen symptoms. - Use Cooling Techniques
Keep a cooling spray, portable fan, or a cold compress nearby for sudden hot flashes. Natural linen and breathable fabrics can also help with temperature control. - Talk About It
Whether it’s a support group, close friend, or therapist, don’t underestimate the power of sharing your journey. You’re not alone — and support is part of healing.