Menopause is a natural process that all women face eventually, and while it can be uncomfortable and frustrating, there are many natural strategies to help ease through this period of transition. 

From dietary changes to supplements, there are a variety of ways to manage common menopausal symptoms such as hot flashes and night sweats. 

This article will explore the best natural methods of easing into menopause and providing relief from the associated side effects.

What is Menopause?

Menopause is the biological process in which a woman’s menstrual cycle ceases and she becomes unable to reproduce. 

It’s a natural part of aging, usually occurring between ages 45-55. 

Menopause marks the end of the fertile period of a woman’s life and is an important transition in her life. 

This change can bring about physical, psychological and social changes that can have an impact on her overall wellbeing. 

What are Menopause Symptoms and Signs?

The most common symptom associated with menopause is hot flashes, which are sudden feelings of warmth that may last from seconds to minutes or even hours and occur at night as well as during the day. 

Other symptoms include night sweats, headaches, joint pain, breast tenderness, fatigue and changes in mood such as irritability or depression.

5 Best Natural Ways to Ease Through Menopause

1. Taking An Estrogen Supplement with Di-Indole Methane and Bioperine.

Estrogen supplements are a great way to help balance out and regulate hormones.

Di-Indole Methane (DIM) in particular, is one of the best ingredients for hormone regulation in estrogen supplements.

DIM is typically found in tiny amounts in cruciferous vegetables like broccoli. Instead of having to eat hundreds of grams of broccoli to get the same effects, you can supplement with DIM.

I recommend pHresh’s new DIM capsules. These capsules contain about 300mg of Di-Indole Methane per capsule, which is great with aiding in hormonal balance.

With a powerful dose of DIM and Bioperine, expect the active ingredients to be absorbed more effectively.

This estrogen support supplement not only supports menopause, but it can be used for perimenopause and PMS as well.

2. Eating More Nutritiously.

Eating a healthy diet is one way to ease through menopause naturally. 

Making sure your diet includes plenty of vitamins and minerals can help in managing physical and emotional symptoms during this time. 

Good sources of essential nutrients such as calcium, magnesium and B-vitamins include green vegetables, legumes, nuts and seeds.

A balanced diet should also include lean proteins like fish and poultry, as well as monounsaturated fats from foods like olive oil or avocados. 

These types of foods may reduce hot flashes associated with menopause. 

Eating low-glycemic carbohydrates such as fruits, vegetables or whole grains can help keep mood swings in check by providing consistent energy levels throughout the day.

3. Strengthening Your Sleep Routine.

Menopause is a natural stage of life that can come with a unique set of challenges, including irregular sleep. 

Many women find it difficult to get the restful night’s sleep they need during this time.

One way to help improve your menopausal sleep routine is by avoiding caffeine late in the day.

Caffeine is an energy booster, which can make it harder for you to relax and drift off into a deep slumber at night. 

Additionally, be sure to establish a consistent bedtime that you adhere to every night. 

Going to bed and waking up around the same time will help your body develop healthy circadian rhythms which in turn makes it easier for you to fall asleep when needed.

4. Managing Your Stress.

Yoga and meditation have been practiced for centuries for their healing powers and calming effects on the body and mind. 

Regular practice of both yoga and meditation can help reduce anxiety levels caused by menopausal symptoms like hot flashes, night sweats, insomnia, mood swings, and fatigue.

Through gentle stretches and mindful awareness of breath, these activities can lead to relaxation in both body and spirit.

5. Exercising Frequently.

One of the most effective ways to combat these uncomfortable symptoms is through exercise.

Exercise provides numerous physical and mental benefits that can help make menopause more manageable. 

Regular activity helps reduce stress hormone levels which can help reduce hot flashes, night sweats and other unpleasant side effects associated with menopause.

Incorporating a regular exercise routine into your daily activities will not only improve your physical health but also provide psychological relief from menopausal symptoms. 

A combination of aerobic exercises and strength training are great options for easing through this transition period. 


In conclusion, the best natural ways to ease through menopause can be numerous and varied. 

Eating a healthy, nutrient-rich diet with plenty of fruits and vegetables is an important starting point. 

Exercise, relaxation techniques and herbal remedies are also powerful ways to help manage symptoms. 

Regular doctor visits to monitor hormone levels and discuss other treatments also play a role in helping to manage menopausal symptoms. 

It is important to remember that while some of these natural methods may be beneficial, they are not replacements for professional medical advice.

Please reach out to a professional if you need more aid on this transition period of life.

We hope that these 5 tips can help you ease through this time. 

Thank you for reading!

Dr. Tee

Dr. Tee

January 17, 2023