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By Dr. Marguerite Weston |

How To Treat Menopause Naturally

A Guide To Navigating This Period With Grace (& Without Prescriptions) 

How To Treat Menopause Naturally

Menopause typically begins between ages 45 and 55, though its early stages (known as perimenopause) can start years earlier. Preparing proactively during the first signs of perimenopause can help reduce symptom severity and give you more control over your comfort. And while hot flashes get most of the spotlight, symptoms can also include insomnia, mood swings, brain fog, ADHD-like symptoms and disruptive shifts in libido.

When life starts to feel unfamiliar, the little things can have a big impact — and you don’t have to figure it all out alone. You’re looking for ways to treat menopause naturally. We’re here to support you in creating a lifestyle that honors your body and helps you feel like you again.

Is Hormone Therapy Considered “Natural?”

Hormone therapy isn’t inherently natural because it involves synthesized compounds designed to address hormonal imbalances. That said, many patients who prefer natural remedies still choose bioidentical hormone replacement therapy (BHRT) because it’s molecularly identical to what your body produces. BHRT can be a highly effective and safe tool in a natural wellness strategy.

Dr. Weston discussing hormone therapy with a functional medicine patient in Columbus, Ohio office

For this article, we’ll focus on non-hormonal strategies and methods that do not require medication, but our experts strongly recommend exploring BHRT with a qualified provider if you’re experiencing disruptive symptoms that are not addressed by natural remedies.

How To Get Rid Of Hot Flashes

Believe it or not, lowering the average temperature in your home makes a profound difference. Layering breathable fabrics and keeping a cool compress nearby for sudden surges can also be effective.

Avoid spicy foods, alcohol (especially red wine) and caffeine — all of which can trigger hot flashes or worsen them. Regular exercise and relaxation techniques like deep breathing can also help regulate your internal temperature more effectively over time.

Patient undergoing acupuncture treatment for menopause

Acupuncture For Menopause

Acupuncture has been shown to reduce the frequency and severity of hot flashes while also supporting mood balance and sleep. It works by stimulating specific points in the body to regulate hormonal function and improve energy flow. For many women, it becomes a valuable part of a comprehensive, natural menopause care plan.

Nutrition & Diet Support

  • Fiber: Supports gut health, hormone detoxification and satiety.
  • Magnesium: Eases insomnia, anxiety and muscle tension.
  • Vitamin D: Promotes bone strength and boosts mood.
  • Calcium: Essential for maintaining strong bones post-estrogen decline.
  • Healthy Fats: Omega-3s and other unsaturated fats support brain function and hormone production.
  • Increased Fluids – A renewed emphasis on hydration can reduce bloating, headaches and fatigue.

“Supplements are just one of the tools in our toolbox. I urge patients to get the nutrients they need through food. But I know that’s not always possible! If you’re struggling to get what you need, high quality supplements can bridge the gap.”

Dr. Weston | Functional Medicine Doctor

Menopause Supplements: Are They Worth It? 

  • St. John’s Wort: Supports mood stability and reduces anxiety.
  • Black Cohosh: Eases hot flashes and night sweats for some patients.
  • Rheum Rhaponticum (ERr 731): Targets both physical and emotional menopause symptoms.
Best time to take Omega-3 supplements

Which Supplements Do Not Work For Menopause?

Some options that pop up on social media feeds have little to no evidence of efficacy — or they may already be abundant in your daily intake:

  • Dong Quai
  • Red Clover
  • Wild Yam Cream
  • Soy Isoflavones (in supplement form; dietary soy is better tolerated)

Mind-Body Therapy: Reducing Symptoms While Improving Feelings Of Alertness & Control

Functional Medicine patient doing yoga in her living room

Relaxation & Mindfulness

Yoga, guided meditation and deep breathing exercises help reduce cortisol levels, improve sleep quality and stabilize mood.

Cognitive Behavioral Therapy (CBT)

CBT empowers you to reframe negative thought patterns, which can significantly reduce anxiety, insomnia and stress associated with menopause.

Routine Exercise & Movement

Consistent movement helps regulate weight, stabilize mood and improve cardiovascular health.

  • Cardio: 30 minutes of moderate to vigorous movement five days a week (walking, swimming, jogging, biking).
  • Strength: 2–3 sessions of resistance training to support bone density and strength.

Hypnosis Intervention: A Novel Intervention With Research Support

Hypnosis has shown significant results in managing hot flashes and emotional symptoms during menopause. In a clinical study by Baylor University:

187 postmenopausal women experiencing 7+ hot flashes per day engaged in five weekly hypnosis sessions, including mental imagery of cooling sensations and relaxation techniques.

  • Hot flash frequency decreased by 74% in the hypnosis group compared to 17% in the control.
  • Hot flash scores dropped by 80% compared to 15% in the control group.
  • Participants also experienced notable improvements in anxiety, depression and sleep quality.
  • A 2024 study demonstrates hypnosis’s positive effect beyond hot flashes, extending to improved sleep and mental health resilience.

This mind-body technique is still gaining traction and could benefit from additional research, but for those looking for non-pharmacological interventions, it could offer real and lasting relief.

“Menopause is a natural chapter in your life — not a disorder. It’s not a rosy walk in the park, but with the right tools and support systems, you can navigate this season with comfort & clarity!”

Dr. Weston | Functional Medicine Doctor

About The Author

Marguerite Weston, MD, IFMCP, is a functional medicine expert in Columbus, Ohio, specializing in hormone therapy and holistic care. She routinely treats patients for menopause-related symptoms, with a strong emphasis on addressing the root cause of these symptoms instead of masking them. Dr. Weston believes that every lifestyle adjustment has the potential to help you feel more like you again — whether it’s refining your diet, integrating mindfulness techniques or even exploring the benefits of acupuncture.

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