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Natural Practices for Managing Menopause

As a woman enters her “second spring” of life, she’ll begin a transitional phase where her body will no longer produce reproductive hormones and her monthly period will cease for 12 months. This period of life is referred to as “perimenopause” or “menopausal transition,” and the final transformative stage is known as menopause.


Menopause is a natural part of a woman’s life. A Traditional Chinese Medicine proverb suggests that female bodies follow seven-year cycles concluding with the menopausal transition. According to the study of numerology, the number “7” symbolizes both completeness and perfection, almost confirming that menopause should be seen as a positive renewal in a woman’s life. You can read more about what menopause is and the symptoms associated with it in our blog “Explaining Menopause and Perimenopause.”


As a physician, it’s important to recognize that perimenopause and menopause occur differently within every woman, so the steps taken to manage these symptoms will vary between women.


  1. Get enough sleep: The amount of sleep your body needs varies between people, but sleep can help regulate hormones and promote a healthy circadian rhythm. This can help to decrease stress and manage mood swings.

  2. Managing adrenal hormones: Learning how adrenal hormones affect menopause symptoms can help identify triggers and decrease hot flashes. Practicing stress management and implementing a low-sugar and low-GI diet can help decrease adrenal hormone levels and reduce hot flashes.

  3. Eat a balanced diet: In order for hormones to produce and process properly, our bodies need an array of nutrients. Eating hormone-supporting foods high in nutrients such as vitamins B or D, zinc, protein, magnesium, omega-3s, and selenium can also help manage hot flashes and chills.

  4. Physical activity + other healthy practices: Quitting unhealthy habits such as smoking, drinking, or over-eating, and implementing a healthy exercise routine can help fight against uncomfortable perimenopause symptoms. These exercises can include walking, dancing, aerobics, yoga, or other physical activities that can reduce depression, weight gain, and hot flashes.

  5. Supplements: These will depend on individual needs. However, as hormone levels increase, so does the risk of osteoporosis and cardiovascular disease. With the right supplements, these risks, along with symptoms of perimenopause, may be reduced.

When it comes to menopause, the most important thing to remember is that every individual experience is different. At Soul of Medicine, we address needs according to the individual and curate a healing plan by focusing on what is causing the most discomfort. If you are struggling to manage your menopausal transition, contact us today by visiting our website or giving us a call at (270) 398-8898.


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