8 Natural Menopause Remedies

What if the very advice that was meant to help you through menopause is the reason you feel stuck?

You’ve tried the basics — now it’s time for something smarter.

Everywhere you turn, there’s a recycled list of natural menopause tips… 

Drink more water.

Take a walk.

Cut out caffeine.

If those were enough, you wouldn’t still be searching for answers. 

Menopause demands more than generic advice — it calls for strategies that are for women who already know the basics and are ready to go deeper.

Midlife is a powerful (and often chaotic) hormonal change that touches everything: your sleep, skin, energy, digestion, memory, libido and confidence. 

Left unsupported, these symptoms don’t just fizzle out — they can quietly reshape your identity, disrupt your work and relationships and chip away at your quality of life.

This article is for you if you’re done with surface-level advice and want trusted, targeted natural menopause tips that actually do something — because you don’t have time to waste on trial and error.

I’ll be sharing real-world, natural menopause remedies backed by both science and experience — the kind of remedies I offer in private coaching and see women benefit from every day. 

These aren’t “nice-to-know” tips — they’re “why-didn’t-anyone-tell-me-this-sooner?” insights that can help you reclaim energy, comfort and clarity as you move through this transition.

(This post does contain affiliate links, meaning if you click on a product or service, and decide to purchase it, I may receive a small commission at no extra cost to you...but the recommended products and services are only based on my positive experience!)

Why Natural Menopause Remedies Deserve Your Attention Now

When menopause hits, it doesn’t just knock on the door — it can bulldoze right through it. 

For many women, even those who have spent years prioritising their health and wellness, menopause brings a level of unpredictability and discomfort that no “green smoothie” can fix. 

That’s because menopause isn’t just about hormone decline — it’s about how your entire system responds to that change.

Natural menopause tips have never been more important, not because the medical options are wrong (they’re often vital), but because so many women are still being failed by the systems around them.

Limited access to specialists, rushed GP appointments, confusing guidance and endless online noise. 

The longer you wait to take ownership of your health, the more costly it becomes — not just financially, but in lost vitality, missed opportunities, career disruption and strained relationships.

The cost of doing nothing is high: burnout, decision fatigue, emotional dysregulation and lost time you’ll never get back.

So let’s get specific. 

These natural menopause tips go beyond “take magnesium” or “walk daily” — we’re going deeper. 

The kind of insight that not only relieves symptoms, but reclaims your agency.

And one last note: as we go, the tips will gradually become more advanced. 

If you’re already familiar with the basics, don’t skip ahead — because even the “entry” tips here go beyond what most women are being told.

Tip 1: Upgrade Your Evening Routine Using Thermoregulation and Circadian Syncing

Sleep disruption is one of the most common and distressing menopause symptoms — but the usual advice (limit screen time, take a bath, avoid caffeine) isn’t always enough. 

Instead, focus on manipulating your internal temperature and circadian rhythm together for a double-impact remedy.

How to do it:

• Lower bedroom temperature to 16–18°C (60–65°F) and use a dual-zone or cooling mattress topper.

  
  

• Time your meals to support melatonin production — a small snack of sleep-inducing food but no sugars or alcohol.

  
  

• Use red spectrum light in the evening to avoid disrupting your body’s production of melatonin.

  
  

• Take magnesium glycinate 90 minutes before bed — it assists thermoregulation and supports sleep.

  
  

• Step outside within 30 minutes of waking in the morning, even on cloudy days, to anchor your circadian rhythm for the next 24 hours.

  
  

Many natural menopause tips overlook the deep link between temperature regulation, circadian health, and hormone balance — but syncing these systems can be the game-changer your sleep has been waiting for.

Read more on my blog 'How to Sleep in Menopause'

Tip 2: Support Oestrogen Metabolism Through Bitter Plant Compounds

The issue for many women isn’t that their oestrogen levels have dropped — it’s that their detox and clearance pathways aren’t working optimally, leaving them bloated, irritable and inflamed. 

If you’re already using adaptogens or seed cycling, but still feel sluggish or reactive, look at how well your body is metabolising and clearing hormones — particularly oestrogen.

How to do it:

• Add bitter foods daily: think dandelion greens, rocket, endive, chicory, radicchio. These stimulate bile flow and liver activity, essential for oestrogen clearance.

  
  

• Consider a bitters tincture before meals to support liver detox such as Napiers Best British Bitters.

• Support detox with sulphur-rich foods like garlic, onions, and cruciferous vegetables — and ensure you're getting enough protein for methylation pathways.

  
  

• Check your gut motility: if you’re not having regular bowel movements, your cleared oestrogen may be reabsorbed, worsening symptoms. Consider magnesium citrate or prebiotic-rich foods as gentle tools to support movement.

  
  

This is one of the natural menopause tips that doesn’t get nearly enough airtime — supporting oestrogen metabolism through strategic food compounds can be a breakthrough for energy, mood, and inflammation.

Tip 3: Stabilise Blood Sugar with Protein-Forward Mornings (Before the Cravings Begin)

Blood sugar instability is a major driver behind mood swings, hot flushes, energy crashes, and sleep disruption in menopause. Yet most women — even the health-savvy ones — are still starting the day with cereal or toast. 

During menopause, your body becomes more insulin-resistant due to hormonal shifts, so a protein-forward breakfast isn’t just helpful — it’s essential.

How to do it:

• Aim for 30g+ of protein within an hour of waking. Think eggs with smoked salmon, chia protein smoothies with collagen or organic tempeh on avocado toast with added hemp seeds.

  
  

Read more at my blog 'Protein Breakfast Ideas for Menopause'

• Avoid naked carbs (carbohydrates without protein, fat, or fibre). Pair all starchy items with a protein or fat source to blunt glucose spikes.

  
  

• Plan your snacks with blood sugar in mind: boiled eggs, sardines, nut butter with flaxseed crackers — not just fruit or granola bars.

  
  

• Use a CGM (continuous glucose monitor) short-term if you want to track patterns — many women are shocked by how their “healthy” meals cause a crash.

You can find out more about the Lingo CGM on my blog (with a special discount too)

Many natural menopause tips mention “eating well,” but few highlight how critical glucose regulation becomes. 

Prioritising protein in the morning is a foundational — and often overlooked — shift that supports hormone harmony.

Tip 4: Rewire Your Stress Response with Tonic Herbs and Somatic Exercises

Your nervous system is one of the most hormone-sensitive systems in your body. 

As oestrogen drops, so does its calming influence on the brain. This can lead to an exaggerated stress response — even in previously resilient women. 

Addressing this before it turns into chronic anxiety, sleep disruption, or burnout is vital.

How to do it:

• Incorporate herbs like lemon balm, passionflower, and holy basil (available from Napiers the Herbalists). These herbs modulate the stress response without sedating you. They can be used as teas, tinctures, or capsules.

• Layer in somatic exercises — tiny, consistent actions that soothe the nervous system. Try box breathing, butterfly tapping (self-havening), or vagus nerve stimulation through humming or gargling.

  
  

• Reduce your allostatic load, the ‘wear and tear’ of your body when exposed to long term or repeated stress. This includes sensory overload, blood sugar spikes, EMF exposure, and even caffeine tolerance.

  
  

• Create micro-rituals between work and home life — 3–5 minute resets (e.g., cold water face splashes, walking barefoot on grass, slow neck rolls) to shift your body out of high alert mode.

  
  

Of all the natural menopause tips I offer in private coaching, nervous system support is the one that creates the most “I didn’t realise I needed this” moments — especially for women who’ve spent decades in a high-achieving mode.

Tip 5: Address Histamine Build-Up to Tame Unexplained Flushes and Anxiety

Many midlife women experiencing frequent flushes, skin issues, bloating, and “surges” of anxiety assume it's all just hormones — and while that's partly true, histamine is the silent player most don’t see coming. 

Oestrogen naturally inhibits the breakdown of histamine. As levels fluctuate wildly during perimenopause, histamine can spike and wreak havoc, especially if there’s a backlog.

How to do it:

• Reduce high-histamine foods for a few weeks to assess impact: foods such as fermented foods, wine, aged cheeses and smoked meats.

• Support DAO enzyme activity (which helps to breakdown excess histamine in the body) with nutrients like vitamin C, B6, and magnesium. Quercetin (found in apples, onions, or as a supplement) is a potent mast cell stabiliser.

  
  

• Check for gut dysbiosis (an imbalance of your gut microbiome) — particularly if there’s a history of IBS or food intolerance. A stool test might reveal an imbalance driving histamine issues.

  
  

• Explore histamine-lowering herbs like nettle, chamomile (if tolerated), and ginger. These support inflammatory balance while gently calming the system.

  
  

Among the lesser-known natural menopause tips, addressing histamine intolerance can unlock symptom relief in women who feel like they're “doing everything right” but still struggling.

Tip 6: Upgrade Your Movement to Match Your Hormonal Landscape

The ‘cardio bunny’ approach many of us leaned on in our 20s and 30s simply doesn’t work the same way in midlife. 

With lower oestrogen, your ability to recover declines. 

Excessive cardio can increase cortisol, promote muscle loss and worsen sleep. 

To maintain metabolic health and muscle tone, exercise needs to shift — strategically.

How to do it:

• Focus on resistance training 2–3 times per week. Try compound lifts (squats, deadlifts, rows) with progressive overload. Muscle is your menopause medicine.

  
  

• Incorporate mobility work to reduce joint stiffness — think stretches, foam rolling or short yoga flows.

  
  

• Swap long cardio sessions for shorter HIIT-style sessions or zone 2 training (e.g., brisk walks, cycling where you can still talk but feel challenged).

  
  

• Build in active rest like tai chi, walking in nature, or rebounding — which stimulate lymphatic drainage and reduce inflammation.

  
  

Joe Wicks has some simple menopause workouts on his YouTube channel.

If you’re collecting effective natural menopause tips that move beyond supplements, rethinking your exercise routine in line with hormonal changes is one of the smartest places to start.

Advanced Tip 1: Personalise Your Micronutrient Strategy Through Functional Testing

By midlife, years of stress, digestive wear-and-tear, and hormonal shifts often result in suboptimal nutrient absorption — especially for key nutrients like B vitamins, magnesium, omega-3s, and vitamin D. 

While general supplementation can help, some symptoms (like fatigue, low mood, poor detox, and joint pain) won’t shift without targeted micronutrient correction.

How to do it:

• Use a functional test like NutrEval or DUTCH test to assess real-time nutrient deficiencies — not just serum levels.

  
  

• You'll need to work with a practitioner to interpret results and build a repletion plan — this may include high-dose, short-term protocols.

  
  

• Cycle nutrients seasonally — what worked last year may not be optimal now. Menopause is dynamic, and your supplement stack should be too.

  
  

• Avoid over-supplementing blindly — more isn’t always better. For example, excess iron or calcium can worsen inflammation or oxidative stress if not indicated.

  
  

One of the most precise natural menopause tips for stubborn symptoms is personalised micronutrient therapy — it shifts women from guessing to knowing.

Advanced Tip 2: Recalibrate the Gut-Brain-Hormone Axis via Microbiome Mapping

Your gut is not just a digestive organ — it’s your second brain and a hormone processor. 

Oestrogen is metabolised in the gut via the estrobolome (a specific group of bacteria). 

If this system is sluggish, women may experience worsening PMS, anxiety, insomnia, or even oestrogen dominance — despite their best efforts.

How to do it:

• Run a microbiome test (through a Zoe membership or a test such as myBioma) to examine your microbial balance, estrobolome function, and inflammatory markers.

  
  

• Use targeted pre- and probiotics — not just any generic formula. For example, Akkermansia and Lactobacillus have specific benefits in menopause.

  
  

• Support oestrogen clearance through foods like flaxseed, broccoli sprouts, and dandelion root.

  
  

• Reduce environmental oestrogen loads (BPA, phthalates, xenoestrogens) which place further pressure on gut-hormone detox pathways.

  
  

Among the more advanced natural menopause tips, microbiome testing opens the door to root-cause healing — especially when HRT and lifestyle changes fall short.

Introducing a ‘one-stop’ shop for Natural Menopause Remedies

Napiers the Herbalists stands out as a brand committed to purity, tradition, and science-backed formulations. 

Their carefully crafted herbal blends, tinctures and supplements are designed to support hormone balance, reduce stress, and promote overall wellbeing during menopause.

By choosing a reputable herbalist like Napiers, you avoid the pitfalls of random supplements and ensure your body receives the best nature has to offer. 

Explore their collection to support your menopause journey today.

What Even the Smartest Women Get Wrong About Natural Menopause Remedies

Mistake 1: Treating Natural Remedies Like a Pick ’n’ Mix

With the wellness world offering everything from maca to magnesium baths, it’s tempting to grab bits from everywhere and hope something sticks. 

Even the most clued-up women can fall into the trap of layering supplements, teas, and routines without a clear framework.

Instead of the buffet approach, step back and identify your core symptom clusters — sleep, mood, metabolism, etc. 

Then build your toolkit around those areas, layering only what’s been shown to work for you. Precision matters more than volume.

Mistake 2: Expecting Overnight Results

 We're used to the immediacy of medicine and painkillers — so natural approaches can feel “slow” or ineffective by comparison. This can lead to abandoning helpful practices too soon.

Track changes across at least one full cycle. Many natural remedies take 4–6 weeks to show real change. 

Think of them as recalibrating your system — not just masking symptoms. Progress is often subtle but cumulative.

Mistake 3: Ignoring the Nervous System

Some women do “everything right” — eat well, move daily, supplement smart — but still feel frazzled or disconnected. 

Often, they’ve overlooked the role of the nervous system in regulating hormones, digestion, and sleep.

Build nervous system support into your routine, not as an afterthought. 

Breathwork, EFT tapping, cold exposure, vagus nerve stimulation — even 5 minutes daily can create a massive shift. 

Natural remedies work better when your body isn't stuck in fight-or-flight.

Final Thoughts: Natural Doesn’t Mean ‘Weak’

Navigating menopause naturally isn’t about “waiting it out” or sprinkling in a few supplements and hoping for the best. 

It’s about reclaiming agency, understanding your body’s changing needs, and using targeted, effective strategies that genuinely move the needle.

We’ve explored practical, non-generic natural menopause tips — from rewiring your stress response and adapting your workouts, to digging into advanced tools like micronutrient testing and microbiome mapping. 

Each of these is a piece of the puzzle. You don’t need to implement everything at once. 

Start with the tip that most resonated with your symptoms or lifestyle — and build from there.

This isn’t about striving for perfection. It’s about tuning into what’s right for you, one informed step at a time.

Next steps:

Curious about gut health during menopause?

Read: Good Gut Health and Menopause

Want help simplifying your routine?

Download my Easy Menopause Toolkit 

Need tailored guidance?

Explore my 1:1 Menopause Coaching 

If something here clicked with you — or if you're trying one of these approaches already — I’d love to hear your experience. Drop a comment below!

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You've got this. And you don’t have to do it alone.

DISCLAIMER: This page does not provide medical advice; it is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Always seek professional medical advice on any of the topics covered on this page.