Menopause written in block letters

5 Top Tips for Menopause Relief with Naturopathy


What is Menopause?

Menopause marks a time in a woman’s life of transition and change. Our bodies are coming out of the cycle of reproduction and entering into a stillness.

Biologically, there is a decline in hormone production.

Many women experience symptoms such as:

  • Hot flushes

  • Night sweats

  • Insomnia

  • Weight gain

  • Sore breasts

  • Mood changes

  • Vaginal dryness

  • Rapid heart rate

But Menopause doesn’t have to be all doom and gloom. With natural support menopause can be a time of grace, peace and freedom.

It can be a time to celebrate and take care of your changing self in a way that you never have before.

Here are 5 simple naturopathy strategies you can use today to get you on your way to a beautiful new chapter in your life.


Eat Phytoestrogens

Phytoestrogens are compounds that occur in plants and plant foods. These compounds mimic the effect of oestrogen in the body. In menopause natural production of oestrogen declines, creating many of the symptoms listed.

Phytoestrogen-rich foods can help to steady lowering oestrogen levels and reduce symptom severity.

 These foods include:

  • Organic, non-GMO tofu

  • Sesame seeds and tahini

  • Chickpeas and hummus

  • Alfalfa and mung bean sprouts

  • Flaxseeds (Linseeds) and flaxseed oil

  • Dried apricots and dates

  • Almonds and almond butter

  • Green beans

  • Parsley

  • Sweet potato

  • Fennel

Aim for a serve of at least one item on the list daily to give your body a natural boost.


Drink Chilled Sage Tea

Hot flushes and night sweats disrupting your sleep?

Drink sage ice tea!

Sage is naturally astringent and traditionally used for excessive sweating.

It has a strong affinity for women going through menopause.

Interestingly, a Sage is also the name for someone who has cultivated years of experience into invaluable wisdom. Food for thought 😉

I recommend making sage ice tea using an ice tea jug like this one and then pouring a glass to keep on your bedside table.

If you find yourself waking in the night hot and flustered, have a few sips to cool down and ease yourself back to sleep.

Remember not to drink too much otherwise you’ll be waking again for the toilet!

Loose leaf sage can be found at most health food stores. Or you could grow your own.


Practice Mindfulness Meditation

Did you know there is a part of your brain responsible for setting the thermostat in your body?

Its called the hypothalamus.

Did you know this part of your brain also responds to stress?

This means when you’re stressed you are more likely to experience hot flushes and night sweats.

Keep cool by practicing MINDFULNESS MEDITATION on a daily basis.

A meditation technique shown to decrease stress and improve wellbeing.

Try some of these guided meditation apps if you’re new to meditation.


Increase Calcium

Oestrogen is an important player in bone health.

It promotes the activity of a cell called an osteoblast. Osteoblasts are responsible for building bone. As oestrogen declines, so does our bone-building capacity.

This puts menopausal women at a higher risk of osteoporosis and bone fractures.

Being mindful of your CALCIUM intake is important for women in menopause. It is the main component of our bones. If we’re not getting enough in our diet, our bones will start to degenerate.

This again puts us at high risk of osteoporosis, bone fractures and falls.

Picture your ageing journey, are you seeing yourself strong, active and independent?

Better up that calcium!

Calcium rich foods include:

Dairy, (did you know cheese has more calcium than milk)?




Dark green leafy vegetables such as kale, spinach and bok-choy


Butternut pumpkin

Sea Vegetables



Black Strap Molasses



Assess your Sleep Hygiene

The hormonal changes that occur in menopause often lead to some sleepless nights. Mood changes, night sweats, sore breasts and joint pain equal less restful sleep.

As a naturopath, I often prescribe herbal and nutritional sleep aids. Yet, it is important to consider your sleep hygiene before using supplemental support.

I like to ask my patients these questions:

  • How much screen time are you getting before bed?

  • Do you sleep with your phone next to your bed?

  • How much caffeine containing drinks/foods are you consuming daily?

  • How much alcohol are you consuming?

  • Are you exercising?

  • What is your sleep environment like?

 The answers to these questions are an important determinant in your sleep hygiene.

 And they’re all things within our control to tweak and change.

 Maximising your sleep hygiene is the first step to a restful night.


 The changing, cyclical nature of our bodies is inherent to the experience of being a woman.

We are masters of change, think of your life stages, you’ve come through them all to this point now.

 What better time to put yourself and your health first.

 If given the natural support you need, this change can be the best one yet!