Home remedies for menopause: feel and help your body

Menopause as both challenge and opportunity

For many women, menopause is a time of transformation in which the body and psyche act differently to normal. Some women are affected earlier, others later; some notice few symptoms, others many more. It typically begins around age 40.

Self-care is important

Thankfully, about a third of women experience no symptoms, and another third only mild ones. However, one-third struggle with significant discomfort, sometimes even impacting those around them. Whatever the case, self-care is essential during this phase. After all, these women are in the thick of life and want to enjoy – and not simply endure – this valuable time.

What happens to the body during menopause?

Menopause is a natural stage in every woman’s life. The ovaries begin to produce less of the female hormones oestrogen and progesterone, signalling the beginning of menopause and the end of the fertile years. Menopause unfolds in stages: The perimenopause is when the first menstrual irregularities occur, followed by the menopause, which marks the time of the last menstruation. In the postmenopause, hormone levels slowly stabilise and many women find a new balance.

“It suddenly felt like my mind had hit a wall”

Many women report surprising symptoms – both physical and mental – that are difficult to understand. Like Rita, for example: “Sleep disturbances and mood swings really affected my quality of life. My knees ached, and sometimes I struggled to concentrate – it was like my mind had hit a wall. It was incredibly frustrating.”

Symptoms like these, while unexpected, are typical during this phase. Besides hot flushes, night sweats and various aches, the hormonal shift also induces depressive moods, low libido and “brain fog”.

Why do menopause symptoms occur?

Hormonal changes affect multiple areas of the body. Lower oestrogen levels disrupt temperature regulation, for example – hello hot flushes! Hormonal fluctuations can also disturb sleep cycles, while sleep deprivation and low hormone levels may impact emotional balance, resulting in mood swings like irritability and low libido, or even depressive states.

What to do about menopause symptoms?

The first thing to do is recognise and understand the symptoms. Menopause-related symptoms are often subtle and emerge gradually. It takes many women some time to realise that their fatigue, mood changes or vague aches are connected to hormonal shifts – and that this is all “normal”. “I sometimes thought there was something wrong with me,” Rita says. "When I saw a list of typical menopausal symptoms, it was a huge relief. I finally knew that there was nothing wrong with me.” Realisations like this help women to stop questioning themselves and deal with the symptoms more confidently.

Seek professional guidance and find clarity

It's therefore advisable to seek professional support at an early stage. Consulting a healthcare provider can rule out other causes for the symptoms and clarify the next steps. Hormone therapy is one possibility, though not a must. “Many women say: no, hormones are out of the question for me,” says gynaecologist Anja Wüest. “And that’s completely valid. There are also alternative and herbal remedies that can provide support.”

Individualised therapy

Ultimately, the choice to use hormones or opt for natural approaches lies with each woman. The important thing is that she knows her options and finds the method that suits her best. “It doesn’t have to be just one or the other – a combination of different approaches often works best,” the gynaecologist explains.

Home remedies and tips for menopause symptoms

There are many home remedies and approaches to alleviate typical menopause symptoms the natural way. Always consult your gynaecologist first before trying a new treatment. Each woman responds differently and it's often a case of trial and error until you discover which combination and dose work best.

Here are some tips on alleviating the most common symptoms:

Hot flushes and night sweats

Sage tea is a tried and trusted home remedy that can help reduce sweating. Wearing lightweight, breathable fabrics can also help. Black cohosh (available as drops or tablets) has also proven to provide relief from hot flushes and other symptoms.

Disturbed sleep

Lavender oil, a warm bath or relaxation exercises before going to bed are natural ways to promote restful sleep. Meditation and breathing exercises can also help you fall asleep and improve overall sleep quality.

Mood swings

St John’s wort is known for its mood-lifting effect and may ease mild mood changes. Yoga, mindfulness exercises and short breaks to cultivate self-care can help restore emotional balance.

Concentration difficulties

Physical activity tops the list of effective remedies. A short brisk walk is enough to improve circulation in the brain which leads to better brain function.

Low libido and vaginal dryness

Phytoestrogens, like flaxseed (in muesli, for example) and red clover (as a tea, tincture or dietary supplement) contain natural oestrogens that can gently balance hormone levels and therefore mood swings. Water-based lubricants also help moisturise the vaginal area and enhance comfort during sexual intercourse.

Conclusion: a time for self-care and new possibilities

Menopause is more than a transitional phase – it’s an opportunity to discover new ways to practise self-care and develop a deeper awareness of your body. This often leads to newfound freedom and a conscious feel for your own well-being. And you don't have to change everything at once – small steps are often enough.

Making the most of midlife

With self-compassion, the right remedies and professional support, menopause can be more than a phase well managed. Rather, you can turn it into a valuable stage of your life. “The menopause can be one of the most precious times in our life if we take good care of ourselves and discover its positive aspects,” says gynaecologist Anja Wüest.