Managing Menopause Symptoms Naturally (What You Should Know About HRT)
Ah, menopause! Hot flushes, night sweats, weight gain, mood swings, brain fog, thinning hair, headaches... and the list could go on forever, right?
But here’s the thing — it doesn’t have to be this way.
Let’s flip the script! I’ll kick things off by sharing exactly what worked wonders for me and what I still swear by to manage menopause symptoms naturally (with a little help from science, too). Ready? Let’s dive in! 🌸
Hormone Replacement Therapy (HRT): What Are Your Options?
If you’re wondering about how to balance hormones during menopause, HRT is one of the main strategies women explore. There are three main types of hormone replacement therapy to consider:
1. Traditional HRT (Premarin)
This is the old-school version made from the urine of pregnant mares — yep, you read that right. It’s called Premarin, and while it’s still prescribed, many women now seek gentler or more natural options.
2. Bioidentical Hormone Replacement Therapy (BHRT)
This is my personal favorite and the one I’ve been using for years. 💗
Bioidentical hormones are plant-based and chemically identical to the ones your body naturally makes (like estrogen, progesterone, and testosterone). They’re compounded to match your individual needs — think of it as a personalised menopause support plan.
Heads up: In the UK, BHRT is usually only available through private clinics.
Bonus: BHRT doesn’t just help with hot flushes or mood swings — it can support bone density, libido, energy levels, and even low testosterone in women (yes, that’s a thing, and it matters more than we’re told).
3. Body-Identical HRT (NHS Option)
This newer type is also plant-based and uses hormones molecularly identical to your body’s natural ones, like estradiol and progesterone. The NHS offers this option, but it’s not customised — it’s more of a one-size-fits-all approach.
The big difference? Bioidentical HRT is tailored to you, while body-identical HRT is standardised.
What I Personally Use for Menopause Symptom Relief
I’ve been using Bioidentical hormone cream (Option 2), and I’m sticking with it. It’s worked beautifully for me — no joint or muscle pain, even as the years roll on. It also helps prevent osteoporosis, which is a big win!
💡 If you’re in your 40s and just starting to notice subtle signs (hello, early perimenopause!), you might only need a micronised progesterone cream or drops to smooth things out.
Best Natural Menopause Supplements & Herbal Remedies
If you’re like me and natural remedies for menopause symptoms are your jam, here’s what really made a difference:
🌿 My Top Herbal Heroes for Menopause:
Black Cohosh – Amazing for hot flushes and night sweats
Sage – Calms excess heat and supports memory
Ashwagandha – The ultimate stress soother and adaptogen
Red Clover – Supports estrogen balance and reduces hot flashes
These were my go-to herbs, especially for managing night sweats — my biggest battle.
🌸 Supplements and herbs I Used (some occasionally and some I still use constantly):
Reishi Mushroom – Balances mood and supports sleep
Evening Primrose Oil – Eases breast tenderness & inflammation
Krill Oil – Great for brain health and hormonal balance
Gelatinized Red Maca – A real energy and libido booster
Holy Basil (Tulsi) – For emotional balance
Liposomal Vitamin D3 + K2 – Crucial for bone health and everything
Liposomal Vitamin C – For immunity and collagen
High-quality Vitamin B Complex – Vital for energy, mood, and hormone metabolism
Read here about adaptogenic herbs for midlife vitality, emotional balance and hormonal harmony!
Let’s talk night sweats and menopause sleep hacks, shall we?
How I Beat Night Sweats (Without AC!)
My bed? It’s a cool girl’s sanctuary. Here’s what worked (and still works):
Bamboo sheets & nightie: Way more breathable than cotton — they wick away moisture and stay cool all night.
Wool duvet: Yes, wool! It’s breathable, hypoallergenic, and temperature-regulating. Cosy in winter, cool in summer. Game. Changer.
Cool mat: A friend of mine swears by hers. Might be worth trying if heat is ruining your beauty sleep.
The Truth? Every Woman’s Menopause Journey Is Unique
Some women breeze through menopause with herbal tea and eight hours of sleep — I raise my hands to the goddesses of health and ask, what sacred pact did you make?!
Me? I had to go the whole hog. 🤷♀️ But it was worth it, because now I feel clear, balanced, and vibrant — even on the hormonal rollercoaster.
What’s Worked for You?
If you’ve found a natural menopause remedy, a hormone trick, or even a magical pair of cooling pyjamas, drop it in the comments! I love hearing what’s working for other women in this phase of life.
💬 Let’s keep this midlife glow-up conversation going — we’re better together.
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