Holistic Treatments for Menopause & Peri-menopause: Embracing Natural Approaches to Support Your Transition
Menopause and Perimenopause are significant life transitions, typically occurring between the ages of 38 and 55, marking the end of menstruation and the reproductive years. For some, they begin earlier or can be induced by other conditions, surgeries, and more. While this phase is a natural part of aging, the physical and emotional changes that come with it can feel overwhelming. From hot flashes and night sweats to mood swings and sleep disturbances, the symptoms of menopause can affect every aspect of a person’s life.
Did you know that there are many more symptoms associated with the hormonal changes leading to menopause? Frequent headaches, low energy, brain fog, itchy ears, dental issues, breast sensitivity, tissue changes, digestive upset, increased or decreased menstrual bleeding, thinning of vaginal tissue, changes in muscle and adipose throughout the body, weight changes, skin changes, and more. We share this not to overwhelm you but to validate that your symptoms, no matter which system you are experiencing them in, might be related to Perimenopause or menopause and shouldn’t be discounted.
At The Healing Order, we believe that menopause can be approached with holistic care—treating the whole person and supporting physical, emotional, and mental well-being. Rather than relying solely on conventional treatments or medications, holistic therapies offer natural, restorative options that promote balance and ease during this life transition.
In this blog, we’ll explore several holistic treatments that can help manage menopause symptoms and enhance your overall health during this important phase of life.
What is Holistic Medicine?
Holistic medicine focuses on treating the whole person—body, mind, and spirit—rather than just addressing individual symptoms or conditions. The goal is to restore balance and harmony in the body, helping it heal naturally and maintain optimal health. For those going through menopause, this means recognizing the interconnectedness of physical symptoms (like hot flashes or fatigue), emotional well-being (such as mood swings or irritability), and mental clarity (like brain fog or memory issues).
1. Acupuncture: Minimize Hot Flashes & More
Acupuncture, a key element of Classical Chinese Medicine, is widely recognized for its ability to treat a variety of menopausal symptoms. Acupuncturists insert very fine needles into specific points on the body to restore balance to the body.
For menopause, acupuncture can help:
Reduce hot flashes and night sweats: Acupuncture has been shown to help regulate the body's temperature control system and ease the frequency and intensity of hot flashes.
Improve sleep quality: By balancing energy and calming the nervous system, acupuncture can help promote more restful sleep, alleviating the insomnia that many menopausal women face.
Reduce anxiety and mood swings: Acupuncture can help regulate hormones and improve mood by stimulating the release of endorphins, the body's natural feel-good chemicals.
Regular acupuncture sessions can also support overall health and vitality, making it a wonderful addition to any menopause management plan.
2. Herbal Medicine: Natural Support for Hormonal Balance
Herbal remedies have been used for centuries to support the body through hormonal changes. Specific herbs can be used to balance hormones, alleviate symptoms like hot flashes, and improve overall vitality.
A few of the most commonly used herbs for menopause include:
Black Cohosh: Known for its ability to reduce hot flashes, night sweats, and mood swings. Black cohosh acts on the body’s estrogen receptors and can provide significant relief from common menopause symptoms.
Red Clover: A natural source of phytoestrogens, red clover can help regulate hormonal fluctuations and alleviate hot flashes and night sweats.
Chaste Tree (Vitex): This herb helps balance the production of estrogen and progesterone, making it beneficial for relieving symptoms such as mood swings, irritability, and breast tenderness.
Dong Quai: Often referred to as "female ginseng," this herb is used in Traditional Chinese Medicine to regulate menstrual cycles and ease symptoms like vaginal dryness and mood swings.
Herbal medicine can be a powerful tool to address menopause symptoms while supporting overall wellness. It's important to work with a qualified herbalist or practitioner to ensure that the right herbs are chosen and dosed appropriately for your individual needs.
3. Naturopathic Medicine: Whole-Body Wellness
Naturopathy takes a whole-body approach to wellness, combining natural therapies, lifestyle modifications, and prevention techniques to treat the root causes of illness rather than just the symptoms. Naturopathic doctors (NDs) focus on strengthening the body’s own healing abilities through:
Dietary adjustments: A diet rich in whole foods, healthy fats, and plant-based proteins can support hormone regulation and reduce inflammation. Specific nutrients like vitamin D, magnesium, and omega-3 fatty acids are vital for supporting bone health and reducing menopausal symptoms like mood swings, sleep disturbances, and fatigue.
Detoxification: NDs often recommend detoxifying protocols to support liver health, as the liver plays a crucial role in detoxifying excess hormones from the body. Proper liver function can help alleviate symptoms like bloating, irritability, and weight gain.
Supplementation: Natural supplements like black cohosh, vitex, ashwagandha, and vitamin E may be recommended to support hormonal balance, improve mood, and boost energy levels.
By addressing the whole body—body, mind, and spirit—naturopathic medicine can offer personalized care that helps you navigate menopause with ease and grace.
4. Mind-Body Practices: Yoga, Meditation, and Breathwork
During menopause, many individuals experience heightened stress, anxiety, and emotional turbulence. Mind-body practices like yoga, meditation, and breathwork can be incredibly effective in managing these emotional and physical changes.
Yoga: Many yoga poses (asanas) focus on calming the nervous system, increasing circulation, and balancing hormones. Poses like Child's Pose, Reclining Bound Angle Pose, and Legs Up the Wall can help reduce stress, ease tension, and promote relaxation. Yoga also encourages mindfulness, which can help you better manage emotional fluctuations during menopause.
Meditation: Regular meditation helps center the mind and reduces the stress response. It encourages relaxation and emotional clarity, which can ease anxiety, depression, and mood swings that often accompany menopause.
Breathwork: Breath-focused exercises help activate the parasympathetic nervous system (the “rest and digest” system), which reduces stress and supports overall health. Techniques like deep belly breathing or alternate nostril breathing can quickly calm the mind, ease hot flashes, and improve sleep quality.
Qigong: supports improved circulation and energy flow, stress relief and relaxation, strengthens immunity, enhances flexibility and balance, and supports mental clarity and emotional stability. Join our mailing list at the bottom of this page to learn about live and pre-recorded Qigong courses at The Healing Order.
These practices can support emotional and mental health, helping you maintain balance, reduce anxiety, and promote a sense of well-being.
5. Lifestyle Modifications: Embracing Healthy Habits
In addition to specific treatments, adopting healthy lifestyle habits can help support the body through menopause. Here are a few important modifications to consider:
Exercise regularly: Physical activity improves circulation, boosts energy, reduces stress, and supports heart and bone health. Activities like resistance exercises, walking, swimming, strength training, and yoga can be especially beneficial during menopause. Also, consider a weighted vest, at 10% of your body weight, these can be worn for an hour or so throughout your day as a way to support your bones and overall health.
Get enough sleep: Hormonal fluctuations can disrupt sleep patterns. Establishing a calming bedtime routine, limiting caffeine and alcohol, and reducing screen time before bed can help promote better sleep.
Stay hydrated: Drinking plenty of water helps prevent dehydration, which can worsen symptoms like dryness, fatigue, and headaches. Consider herbal teas like chamomile, peppermint, or lemon balm, which can also help calm the nervous system.
Practice stress management: Chronic stress can exacerbate menopausal symptoms. Incorporating daily stress-management practices like mindfulness, time in nature, or journaling can help you maintain emotional equilibrium.
By incorporating these habits into your daily life, you can create a foundation of wellness that will help you manage menopause more effectively.
The Healing Order: Supporting Your Journey Through Menopause
Menopause is a natural part of life, but that doesn’t mean you have to navigate it alone or in discomfort. At The Healing Order, we are committed to helping you find natural, holistic ways to manage your menopause symptoms. Whether through acupuncture, herbal remedies, naturopathic care, or mind-body practices, our team of practitioners is here to support you every step of the way.
If you’re looking for a personalized plan to support your body, mind, and spirit through menopause, contact us today. We are here to help you live your best life, no matter what stage of life you're in.