Menopause is characterized by a gradual decline in estrogen production in women. Generally occurring between 45 and 55 years old, it marks the permanent end of menstrual cycles and monthly periods. This period can be difficult to live through.
Indeed, it is accompanied by many symptoms whose intensity varies from woman to woman.
Hot flashes, night sweats, sleep and mood disturbances… : the effects are both physical and psychological.
These symptoms are linked to hormonal changes and the loss of estrogen and progesterone.
Regular physical activity, good lifestyle habits, and a healthy diet can help you cope better with menopause. There are also natural solutions to relieve discomfort.
Here is our selection of the 5 best natural treatments for menopause.
Precaution: depending on your symptoms and before taking a dietary supplement, we recommend that you consult a doctor.
1. Maca
Maca is a plant native to the Andes, cultivated for its tuber. Its consumption can help boost libido, which often decreases during menopause.
It also contributes to hormonal balance and relieves certain symptoms such as hot flashes, insomnia, and irritability.
It contains beneficial nutrients such as vitamin B1 to counter mood swings, and zinc and copper to help with hot flashes.
This study shows the beneficial effects of maca on menopausal discomfort.
How to consume it : capsules make for an easy, quick and convenient way to take it. You can also use maca powder in cooking. Add it to your smoothies, porridges…
Also read | Our tips for buying maca
2. Ginseng
Ginseng is best known for improving sexual function and increasing desire. It is also useful for rekindling libido during menopause. But its benefits don’t stop there.
Indeed, it can stimulate estrogen production and thus reduce certain symptoms such as sudden fatigue and hot flashes. The red ginseng from Korea appears to be the most effective, as shown by this study.
In addition, ginseng is an adaptogenic plant. It increases vitality, restores energy and reduces mood disturbances during menopause.
During this study, it improved sexual function, reduced discomfort and promoted the well-being of postmenopausal women.
How to consume it : as powder, as a paste extract, in capsules or in ampoules. You can also prepare the rhizomes raw, sliced, or infused.
Also read | How to choose the best ginseng?
3. Phytoestrogens
Phytoestrogens are plant hormones whose action is similar to that of biological hormones. This is known as a hormone-mimicking ability.
The main phytoestrogens are:
- les isoflavones : présents dans de nombreuses plantes de la famille des Fabacées comme le soja, le kudzu, l’astragale, le fenugrec et le trèfle rouge
- les coumestanes : on les retrouve dans les jeunes légumineuses comme les pousses de soja, de trèfle ou de luzerne cultivée
- les lignanes : présents dans les graines de lin, de sésame et de seigle
As shown in this review, many researchers have examined phytoestrogens as a potential substitute for synthetic hormone therapy. They appear to relieve menopausal symptoms without causing the side effects of hormone replacement therapy (HRT).
In this study, intake of phytoestrogens reduced the frequency of hot flashes in postmenopausal women.
How to consume them : they are provided through the diet by eating foods rich in phytoestrogens, or taken in the form of dietary supplements.
Warning : they are not recommended for women with a history of or at risk for breast cancer.
4. Royal jelly
Royal jelly is a hive product. This natural substance is rich in minerals, trace elements, and vitamins. It is an interesting natural treatment for menopause.
It notably contains vitamin B9, or folic acid, which helps relieve menopausal symptoms.
In this study, researchers also discovered compounds with estrogenic activity, capable of interacting with the estrogen receptors. They could help relieve menopausal symptoms while maintaining a good hormonal balance in women.
How to take it: fresh, in capsules, tablets, or vials. It can be taken daily or as a 3-month course.
5. Omega-3s
Omega-3s are fatty acids known as « essential » because they are not synthesized by the body. Beneficial for the cardiovascular and brain systems, they also contribute to women’s well-being during menopause.
On the one hand, they have a beneficial effect on psychological symptoms: mood swings, irritability, depression… In this study, omega-3 supplementation helped reduce symptoms of depression.
On the other hand, they reduce the frequency of hot flashes and improve the quality of life of menopausal women, as shown by this study.
How to consume them : favor foods rich in omega-3 (seeds, nuts, flaxseed oil, fatty fish…). There are also dietary supplements based on plant- or marine-derived omega-3.
Also read | Choosing the right omega-3s
What is menopause?
The different phases of menopause
Menopause is caused by the cessation of ovarian function : the ovaries stop their hormonal secretion of estrogens and progesterone. It is a complex process comprising several phases :
- la « préménopause » : période de 2 à 7 ans qui intervient avant l’arrêt définitif des règles. Elle se traduit par une irrégularité dans le cycle et l’apparition de symptômes légers
- la « périménopause » : englobe la période de préménopause et la 1ère année sans règles
- la ménopause : lorsque les règles sont absentes pendant au moins 12 mois consécutifs
- la postménopause : débute environ 1 an après la fin des règles, une fois la ménopause installée
The main symptoms of menopause
Among the most common symptoms of menopause are :
- les bouffées de chaleur
- les sueurs nocturnes
- les troubles de l’humeur
- les troubles du sommeil
- la prise de poids
- la baisse de libido
- la sécheresse vaginale
- les infections urinaires
- la fatigue
- les maux de tête
These symptoms vary in intensity depending on the woman and the stages of menopause. Some may lessen or even disappear over the years.
