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Navigating Menopause Naturally: Holistic Approaches for a More Comfortable Journey

Maintain a Healthy Diet:

  • Focus on a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Avoid inflammatory foods and aim to increase foods rich in antioxidants (the darker the natural colour, the better)

  • Include foods high in calcium and vitamin D to support bone health, such as dark leafy greens.

Stay Hydrated:

  • Staying hydrated is important at all stages in life, but it’s still on the list as a friendly reminder to take care of yourself as well as everyone else, and get some water down you.

Regular Exercise:

  • Easier said than done with the symptoms some women experience, but a gentle walk with the dog, some yoga or stretching or swimming, any of these can naturally release your endorphins, boost your mood, manage weight, and support cardiovascular health.

Mind-Body Practices:

  • Practice stress-reducing techniques like meditation, deep breathing, or mindfulness to manage emotional symptoms and promote relaxation. There’s plenty of videos on YouTube and many of them you can do in bed, which can help with your sleep.

Acupuncture and Chinese Herbal Medicine:

  • Consider acupuncture and Chinese herbal medicine, which have been shown to alleviate menopausal symptoms, including hot flushes, mood swings, and sleep disturbances. (More details below)

Herbal Teas:

  • Enjoy herbal teas like chamomile, black cohosh, or red clover, which are believed to have calming and hormone-balancing properties.

Quality Sleep:

  • Establish a regular sleep routine and create a comfortable sleep environment to improve sleep quality. Consider using natural remedies like lavender essential oil or a warm bath before bedtime.

Supportive Supplements:

  • Consult with a healthcare professional about the potential benefits of supplements such as omega-3 fatty acids, vitamin E, and evening primrose oil, which may offer relief from certain menopausal symptoms. High-quality B12 and D3 is recommended to most.

Wear Breathable Fabrics:

  • Choose breathable fabrics like cotton to minimise discomfort associated with hot flushes and night sweats.

Connect with Others:

  • You are absolutely not alone in your menopause. It is true that everyone experiences it differently, but that brings us together and encourages mutual respect between ‘those of a certain age’. Seek support from friends, family, or support groups to share experiences and coping strategies. Knowing that others are going through similar challenges can be comforting.

Stay Informed:

  • Educate yourself about the changes happening in your body during menopause. Understanding the process can help alleviate anxiety and empower you to make informed decisions about your health.

Limit Caffeine and Alcohol:

  • Reduce consumption of caffeine and alcohol, as they can irritate symptoms like hot flushes and interfere with sleep. See if you can ignite a love of herbal teas instead, they hydrate you and won’t exacerbate your symptoms.

Regular Health Check-ups:

  • Schedule regular check-ups with your healthcare provider to monitor and manage any potential health issues associated with menopause, such as bone density or cardiovascular health.

Maintain a Positive Outlook:

  • Again, this is easier said than done but if you’re able to implement some of the life improvements from this list, you should begin to feel a sense of positive aspects of life and embrace this new phase. A positive mindset can significantly impact your overall well-being.

It's important for women going through menopause to recognise that each person’s experience is unique. What works for one person may not work for another, so it's advisable to explore various strategies and consult with healthcare professionals to create a personalised plan that suits individual needs and preferences.


Laura The Acupuncturist studied for 7 years at university specialising in Acupuncture and Herbal Medicine and treats many women going through this stage of life. Let’s take a deeper look at how this natural form of medicine may be able to help you.


Acupuncture and Herbal Medicine on: Menopause

Menopause is a natural phase in a woman's life, signalling the end of her reproductive years. However, the accompanying symptoms can be challenging, impacting both physical and emotional well-being.

Acupuncture and Chinese herbal medicine have gained popularity in the West in recent years for its holistic approaches to alleviating menopausal symptoms. How can they offer comprehensive relief to women navigating through this transitional phase?

Hormonal Balance:

  • Acupuncture regulates hormonal imbalances commonly experienced during menopause. By stimulating specific acupuncture points, the body releases endorphins and serotonin, promoting a sense of balance and potentially mitigating hormonal fluctuations.

  • Chinese herbal medicine, when prescribed by a qualified practitioner, may include herbs known for their hormonal balancing properties, enhancing the overall effectiveness of the treatment.

Hot Flushes and Night Sweats:

  • Acupuncture reduces the frequency and intensity of hot flushes and night sweats. Needling certain points can influence the hypothalamus, the body's temperature regulator, helping to manage these disruptive symptoms.

  • Chinese herbal formulations may include ingredients known for their cooling properties, providing additional support in managing these symptoms.

Improved Sleep Quality:

  • Acupuncture enhances sleep quality by addressing insomnia and promoting relaxation, improving the sensation of feeling refreshed upon waking.

  • Chinese herbal medicine may include herbs which have calming effects, contributing to a more restful night's sleep.

Mood Swings and Emotional Well-being:

  • Acupuncture regulates the nervous system, alleviating mood swings, anxiety, and depression.

  • Chinese herbal medicine may incorporate adaptogenic herbs helping the body adapt to stress and supporting emotional well-being.

Bone Health:

  • Reduced oestrogen levels during menopause can impact bone density, increasing the risk of osteoporosis. Acupuncture may contribute to bone health by supporting the body's natural healing mechanisms and improving blood circulation to the bones.

  • Chinese herbal medicine might include herbs to enhance bone density and promote overall skeletal health.

Enhanced Energy and Vitality:

  • Acupuncture boosts energy levels by addressing underlying issues such as poor sleep, hormonal imbalances, and stress.

  • Some herbs are known for their energy-boosting properties, providing additional support for vitality.

Improved Cognitive Function:

  • Acupuncture enhances cognitive abilities by promoting better blood flow to the brain and reducing stress-related cognitive decline.

  • Chinese herbal medicine may include herbs renowned for their cognitive benefits, contributing to improved mental clarity.

Stress Reduction:

  • Acupuncture has a calming effect on the nervous system, reducing stress hormones and promoting a more relaxed state of mind.

  • Chinese herbal medicine may include adaptogenic herbs which further supporting the body's resilience to stress.

Tailored treatments, guided by experienced practitioners, can provide women with valuable tools to navigate through menopause with greater ease, addressing both the physical and emotional aspects of this transformative phase in their lives.

While individual responses may vary, many women find relief and improved well-being through regular acupuncture sessions, making it a invaluable part of your journey through menopause.


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