A Happy Menopause: A Comprehensive Guide to Natural Solutions

Understanding Menopause to Cope Better

Menopause refers to the permanent cessation of ovulation, which typically occurs between the ages of 45 and 55. It is considered confirmed after 12 consecutive months without a period. Perimenopause, on the other hand, begins 2 to 4 years earlier, often around age 47, with irregular cycles and the first signs of menopause. Behind these symptoms lies a simple mechanism: the gradual decline in estrogen and progesterone. These hormones regulate much more than just the menstrual cycle. They influence sleep, body temperature, mucosal hydration, bone density, and even mood. When their production drops sharply, the body seeks a new balance. Hence the hot flashes (affecting 7 out of 10 women), sleep disturbances, vaginal dryness, weight fluctuations, and irritability. According to the Vidal, 87% of women aged 50–65 experience at least one symptom. For a quarter of them, these symptoms significantly impair their quality of life. Suffice it to say, menopause is no small matter.

Diet: The First Line of Defense Against Menopausal Symptoms

Among these conditions, vaginal dryness is one of the most common and bothersome in daily life. It affects up to 80% of women at some point in their lives, with a marked increase after menopause. Natural solutions exist to treat menopausal vaginal dryness, particularly thanks to omega-7 fatty acids derived from sea buckthorn, which nourish the mucous membranes from within.

Before looking for a miracle cure, there’s one fundamental factor to consider: what you put on your plate. The content of your meals forms the foundation of any approach to managing menopausal symptoms.

Foods to prioritize during menopause

• Omega-3: fatty fish (salmon, sardines), walnuts, and flaxseeds. They protect the heart, reduce inflammation, and help stabilize mood.
• Calcium and vitamin D: dairy products, leafy green vegetables, and fatty fish. Essential for preventing osteoporosis, a condition that becomes more common after menopause.
• Phytoestrogens: soy, tofu, lentils, flaxseeds. Tofu, for example, reduces the frequency and intensity of hot flashes in menopausal women.
• Protein: at least 1 gram per kilogram of body weight per day to maintain muscle mass and metabolism.
• Fiber: fruits, vegetables, and whole grains to help regulate blood sugar levels and support cardiovascular health.

What you should limit

Alcohol, excessive caffeine, simple sugars, saturated fats, and ultra-processed foods worsen symptoms. Alcohol triggers hot flashes. Caffeine disrupts sleep. Simple sugars contribute to weight fluctuations. Let’s not demonize these foods: the key is moderation.

Physical Activity and Lifestyle Habits: Tangible Effects

The scientific literature is clear: 30 minutes of daily physical activity, 5 days a week, significantly reduces cardiovascular risk factors, bone loss, and abdominal fat accumulation. Brisk walking, swimming, yoga, Pilates: choose whatever you enjoy. The ideal approach? Combine endurance training with strength training. When it comes to sleep, keep your bedroom below 20°C, wear light clothing, and turn off screens an hour before bedtime. These lifestyle habits are not trivial. They constitute a genuine form of support recognized by the Public Health Information Service (Health.fr). For stress and irritability, meditation, sophrology, or deep breathing provide measurable relief. Acupuncture, meanwhile, is known to alleviate hot flashes and mood swings associated with menopause.

Herbal Remedies: Which Ones Actually Work?

These daily adjustments form a cohesive whole. Physical activity, sleep, and stress management: each factor reinforces the others. To take this holistic approach a step further, discover how to navigate menopause successfully in your daily life by combining the five pillars that truly make a difference.

Medicinal plants attract many people looking for natural remedies. But not all of them are created equal. Here’s an honest overview.

Black cohosh: clinically proven efficacy

Black cohosh (Cimicifuga racemosa) is the most extensively studied plant. The WHO considers its use to be “clinically proven for the relief of hot flashes, excessive sweating, sleep disturbances, and irritability.” Recent studies suggest a mechanism of action that is psychological rather than hormonal. Its most recent effects are considered promising, particularly when combined with St. John’s wort (Uebelhack R. et al.).

Other Plants at a Glance

• Common sage: traditionally used to treat excessive sweating and night sweats. Its effectiveness is based primarily on traditional use (source: Vidal).
• Red clover (Trifolium pratense): contains lignans, a family of phytoestrogens. May help support hormonal balance.
• Flaxseeds: rich in lignans and omega-3 fatty acids. Two clinical studies (one in the United States and one in Quebec) have shown conflicting results regarding hot flashes. They should be incorporated into meals rather than taken in large doses.
• Maca: an adaptogenic plant sometimes recommended for libido and vitality. Clinical data remain limited.
• Chaste tree: effective for premenstrual syndrome, but studies on menopausal symptoms do not allow for a definitive conclusion. Contraindicated in cases of a history of breast cancer or hormone therapy.

Isoflavones and phytoestrogens: informed caution

Many dietary supplements for menopause contain isoflavones (soy, red clover, hops). These phytoestrogens partially mimic the action of female hormones. The result? According to the Vidal, they provide relief for only 30% of those affected, compared to 70% for hormone replacement therapy. ANSES recommends not exceeding 1 mg per kilogram of body weight per day. And since 2012, European health authorities have prohibited supplements containing isoflavones from claiming to relieve menopausal symptoms. As a precaution, taking isoflavones is not recommended for those with a history of hormone-dependent cancer. Do not combine multiple sources of phytoestrogens without medical advice.

Sea buckthorn: the omega-7 powerhouse for mucous membranes and hormonal balance

Among natural approaches, sea buckthorn (Hippophae rhamnoides) deserves special attention. This berry is the plant source with the highest concentration of omega-7 in the world: only four fruits contain it, and sea buckthorn has a concentration at least 20 times higher than the others. Why is this relevant during menopause? Omega-7s act specifically on the mucous membranes: vaginal, digestive, ocular, and respiratory. They help relieve vaginal dryness and hot flashes and support weight management. As A. Vernet points out in Herbal Medicine (Springer, 2006), sea buckthorn oil has been shown to be beneficial for protection and regeneration of the skin and mucous membranes. Certain compounds in sea buckthorn may have a beneficial effect on hormonal balance, particularly by regulating estrogen levels. Naturopath Myriam Lepetit-Brière recommends La Rayonnante from Maison de l’Argousier for women in perimenopause: “It helps improve skin firmness, as well as mucosal comfort, particularly in cases of vaginal dryness.” La Rayonnante combines organic sea buckthorn oil, coenzyme Q10, lutein, and vitamin E. Four ingredients, 100% natural, Clean Label. To boost immunity and combat fatigue, L’Invincible from Maison de l’Argousier rounds out the regimen: 96% sea buckthorn oil, natural vitamin D3, and vitamin E. Three ingredients—not a single one more.

Dietary supplements for menopause: how do you choose the right one?

The decline in estrogen isn’t limited to the body’s internal tissues. The skin also undergoes profound changes: loss of collagen, dehydration, and the appearance of wrinkles and age spots. To understand the effects of menopause on the skin and adopt the right habits, certain natural ingredients—such as omega-7, vitamin C, and vitamin E—are particularly helpful.

The drop in estrogen doesn’t just affect the internal mucous membranes. The skin loses elasticity, becomes dry, and grows more fragile as sebum production decreases. To nourish and protect the skin on a daily basis, plant-based oils formulated for mature skin offer a simple and effective solution. Sea buckthorn, argan, and rosehip oils provide fatty acids similar to those the skin no longer produces in sufficient quantities.

Hormonal fluctuations during perimenopause aren’t limited to dry skin or wrinkles. In some women, the imbalance between estrogen and androgens triggers excessive sebum production. The result: inflamed pimples on the chin and jawline—sometimes for the first time since adolescence. This phenomenon has a specific name:hormonal acne in adult women. Solutions exist, ranging from topical treatments to an anti-inflammatory diet.

The aisle for menopause supplements is full of promises. Here are a few tips to help you sort through them:

• Magnesium: reduces fatigue, muscle tension, and irritability. Choose bisglycinate or citrate forms, as they are better absorbed.
• Vitamin D3: essential for calcium absorption and bone strength. Many people over the age of 50 are deficient in it.
• Omega-3s: They protect the cardiovascular system and have anti-inflammatory properties. They also improve mood.
• Melatonin: For sleep disorders, it helps regulate the circadian rhythm without causing dependence.

However, be wary of DHEA (very limited effectiveness, potential side effects) and high-dose vitamin E supplementation on its own, which Santé.fr has deemed potentially dangerous. As for homeopathic remedies (Sepia, Lachesis, Sanguinaria), they have never been shown to be more effective than a placebo.

Hormone replacement therapy: when gentle approaches aren't enough

Hormone replacement therapy (HRT) is reserved for individuals whose symptoms severely impair their quality of life or who are at high risk of osteoporosis-related fractures. The French National Authority for Health recommends the lowest possible doses for a limited duration. The risk-benefit ratio should be reassessed regularly with your doctor. The bottom line? Every journey is different. A well-structured, gentle approach may be enough for many. For others, additional medical support will be necessary. Among ourselves, we support one another, and we don’t blame anyone.

FAQ

What is the best natural treatment for menopause?

There is no one-size-fits-all solution. The most effective approach combines lifestyle changes (diet, physical activity, stress management), targeted herbal remedies (black cohosh, sage), and appropriate dietary supplements such as sea buckthorn oil—rich in omega-7—to support mucosal health. The key is to consult a healthcare professional to tailor your approach.

Which foods should you avoid during menopause?

Instead of cutting them out entirely, it’s better to limit your intake of: alcohol (which worsens hot flashes and increases cardiovascular risk), excessive caffeine (which disrupts sleep), simple sugars (which contribute to weight fluctuations), and ultra-processed foods (which are high in salt, additives, and metabolic disruptors). Opt for meals rich in omega-3s, calcium, phytoestrogens, and fiber.

Which fruit is good for menopause?

Sea buckthorn berries are among the most beneficial fruits: they contain nine times more vitamin C than an orange, ten times more beta-carotene than a carrot, and, most importantly, are exceptionally rich in omega-7 fatty acids, which are beneficial for the mucous membranes. Blueberries, blackcurrants, apples, and citrus fruits also provide protective flavonoids and antioxidants.

Are natural treatments compatible with a history of hormone-dependent cancer?

Some are not. Isoflavones (soy, red clover), chasteberry, and DHEA are not recommended if you have a history of breast or gynecological cancer. However, approaches without estrogenic activity (diet, physical activity, sea buckthorn, magnesium, melatonin) may be considered. Always discuss this with your oncologist or gynecologist. Sources and references

• Vernet, A., “Sea Buckthorn (Hippophae rhamnoides L.),” Phytotherapy, vol. 4, pp. 125–129, Springer, 2006. Link
• Public Health Information Service (SPIS), “Are there natural treatments for menopausal symptoms?”, published on September 27, 2024. Link
• VIDAL, “Herbal Medicine in the Treatment of Menopause,” September 2023. Link

The information provided is for informational purposes only and does not constitute medical advice. Consult your doctor or pharmacist.