Menopause advice is everywhere. Some of it is useful. Some of it sounds impressive but falls apart when you look at the research.

If you’re over 50, you deserve more than a list of “natural remedies” with no explanation of whether they actually work.

So let’s look at some of the most commonly recommended natural approaches to menopause symptoms — including exercise, cooling strategies, soy foods, yoga, meditation and supplements.

Some have reasonable evidence behind them. Some may provide modest benefits. Others have much weaker or inconsistent evidence than their marketing suggests.

Natural doesn’t automatically mean effective, and natural doesn’t automatically mean safe.

1. Keep Your Body Moving

Regular exercise is one of the simplest things to put in your menopause toolbox.

Walking, strength training, cycling, swimming, dancing or other activities you actually enjoy can support overall health during and after menopause. Yoga may also be useful for some women.

Exercise isn’t a magic cure for hot flashes, but it can be part of a healthy routine.

And let’s be honest: finding an exercise routine you don’t hate is already a pretty good victory after 50.

2. Try Cooling Strategies for Hot Flashes

Sometimes the simplest solution is the most practical.

• Dressing in lightweight layers
• Keeping the bedroom cool
• Using a fan at night
• Drinking cool water
• Paying attention to your personal triggers
• Choosing breathable bedding and sleepwear

You may eventually discover that your personal hot-flash trigger is something completely different from your friend’s. Menopause apparently enjoys keeping things interesting.

3. Don’t Ignore Sleep

A bad night’s sleep can make everything feel worse the next day.

A consistent bedtime, a cool bedroom, regular physical activity and relaxation practices may help create better conditions for sleep.

Mindfulness and other mind-body practices have also been studied for menopause symptoms. Research is still developing, but some studies suggest meditation-based approaches may help with symptoms such as sleep problems, stress and mood disturbances.

4. Consider Yoga, Tai Chi or Meditation

These aren’t menopause “cures,” but they may be useful additions to a daily routine.

Yoga, tai chi and meditation-based practices have been studied for symptoms including hot flashes, sleep disturbances, stress and mood changes.

The biggest advantage may be that they can become part of your regular lifestyle rather than another bottle sitting in the bathroom cabinet.

5. Get Some Soy From Food

Soy is one of the more interesting natural options because it has actually been studied for menopausal hot flashes.

Research suggests soy foods and soy isoflavones may modestly reduce the frequency or severity of hot flashes, although results haven’t been completely consistent.

• Tofu
• Edamame
• Tempeh
• Miso
• Soy milk

Food is different from taking concentrated soy supplements, so don’t automatically assume that a higher-dose supplement is better.

6. What About Menopause Supplements?

This is where I’d pump the brakes.

Black cohosh, red clover, dong quai, evening primrose oil and other herbal products are heavily marketed for menopause. But the evidence isn’t nearly as impressive as the advertising can make it sound.

That doesn’t mean every menopause supplement is useless. It means we should look at the specific ingredient and the research behind it, rather than assuming that “natural” tells us everything we need to know.

Estroven Complete Multi-Symptom Menopause Relief

One example is Estroven Complete Multi-Symptom Menopause Relief, which contains a standardized extract of rhapontic rhubarb root called ERr 731.

This particular extract has been studied in women experiencing menopause symptoms, including hot flashes and night sweats. Research has found potential benefits for overall menopause symptoms, although the evidence has limitations and more research is needed.

That doesn’t make Estroven a miracle cure.

But it does make the ingredient more interesting than a supplement whose only selling point is that it is “natural.”

Estroven’s Complete Multi-Symptom formula is marketed as hormone-free and drug-free and is taken once daily. Individual results can vary, and anyone taking prescription medications or managing a medical condition should check with a healthcare professional before adding a supplement.

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7. What About Flaxseed and Red Clover?

You’ll see both mentioned frequently in articles about natural menopause relief.

The research on flaxseed has been mixed, and studies haven’t consistently shown that it reduces hot flashes. Red clover research has also produced inconsistent results.

That doesn’t mean these foods have no place in a healthy diet. It simply means we shouldn’t promise that eating them will fix menopause symptoms.

A Note About Your Health

This article is for general educational and informational purposes only. It is not medical advice and is not intended to diagnose, treat, cure or prevent any medical condition.

Menopause symptoms can have different causes, and symptoms that are new, severe, unusual or concerning should be discussed with a qualified healthcare professional.

Talk with your doctor or pharmacist before starting a new supplement, particularly if you take prescription or over-the-counter medications, have a medical condition, or have a history of hormone-sensitive cancer.

“Natural” does not automatically mean safe. Supplements can have side effects or interact with medications. Read the product label carefully and follow the recommended dosage.

If you experience a concerning reaction, stop using the product and seek appropriate medical advice.

Do not use this article as a substitute for individualized medical care.

The Bottom Line After 50

There isn’t one natural remedy that works for every woman.

For many women, the most practical starting point is surprisingly unglamorous: regular exercise, good sleep habits, staying cool, eating a nutritious diet and finding ways to manage stress.

Soy foods may provide modest help with hot flashes for some women, while mind-body practices such as meditation, yoga and tai chi may be useful parts of a healthy routine.

And if you’re considering a supplement, don’t stop at the word “natural.” Look at the actual ingredients and ask whether those ingredients have been studied.

Before buying an expensive bottle promising to “balance your hormones naturally,” take a minute to check what the research actually says.

Your body may be changing after 50. That doesn’t mean your common sense has to retire with it.

Sources & Further Reading

• National Center for Complementary and Integrative Health — Menopausal Symptoms and Complementary Health Practices
• NCCIH — Black Cohosh
• NCCIH — Soy
• Systematic review and meta-analysis of ERr 731

Estroven Complete Multi-Symptom Menopause Supplement for Women, 28 Count

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