Menopause herbal teas, dietary supplements, nutrition: natural tips for navigating this period well

If you approach Whether you are going through menopause or are already in the thick of it, you may have already started looking for a solution to soothe the symptoms .

In terms of medication, hormone replacement therapy (HRT) remains the first-line treatment. It is the only treatment that allows for a comprehensive approach: hot flashes, dry skin and mucous membranes, irritability, sleep disturbances, brain fog…

Some women, however, prefer a non-hormonal approach or want to optimize the effectiveness of HRT by combining it with a complementary natural solution. On the market, you'll find a whole host of options: menopause teas, miracle dietary supplements , intimate creams … It's difficult to make the right choices and find products that work the first time.

Here are all our tips to effectively relieve your menopause symptoms !

Essential reminder about menopause

Before getting to the heart of the matter, a brief but essential reminder about menopause is necessary.

Menopause is a period of hormonal transition during which estrogen and progesterone levels (sex hormones) decline. It is preceded by a premenopausal (or perimenopausal ) phase during which the amounts of these hormones gradually decrease.

You are officially considered menopausal when you have not had a period for 12 consecutive months , except in cases of hysterectomy or specific medical conditions. In France and most developed countries, the average age of menopause is 51 .

The hormonal drop is accompanied by a set of well-known symptoms: hot flashes, night sweats, vaginal dryness , exposure to cardiovascular diseases… In fact, most organs are equipped with hormone receptors: when your hormone levels drop, your whole body suffers!

Hormone replacement therapy (HRT) is composed of synthetic hormones that provide a comprehensive solution to hormonal deficiency. The problem is that there are no other drug alternatives , and not all women necessarily want to take hormones after age 50. In France, only 6% of women have adopted HRT, according to Inserm : not because it isn't effective, but because it is still too little known.

If you are looking for an alternative or complementary solution, you've come to the right place!

Our tips for naturally relieving menopause symptoms

Menopause herbal tea: how to choose the right one?

Can herbal tea really relieve menopausal symptoms? The answer is yes! Certain carefully chosen substances can support the body and make you feel better during this period of hormonal transition.

To create their menopause herbal teas , brands actually rely on recommendations from phytotherapy . Certain plants can indeed help combat anxiety, hot flashes, and even vaginal dryness.

This involves focusing on plants that contain phytoestrogens , small plant compounds that mimic the effects of estrogen. There are six families of phytoestrogens, including isoflavones , the best known for their therapeutic benefits. These are generally the ones found in menopause teas.

“Studies comparing dietary intake of soy, soy supplements or extracts, or red clover to no phytoestrogen intake show a modest but statistically significant reduction in the frequency of hot flashes in women taking these phytoestrogens. More modest but also significant results were obtained with these phytoestrogens regarding vaginal dryness. ” Use of Plant-based Therapies and Menopausal Symptoms , Oscar H. Franco, MD, PhD ; Rajiv Chowdhury, MD, PhD ; Jenna Troup, MSc1

JAMA

If you are looking for a menopause herbal tea , look for products that contain:

• flax seeds,

• red clover,

• soy or soy derivatives,

• alfalfa,

• black cohosh,

• licorice.

Studies are still ongoing regarding the long-term effects of these substances. For now, the benefits are noticeable, but not comparable to HRT. According to ANSES , this remains an interesting approach to explore, but it cannot be considered an alternative to synthetic hormone therapy .

If a menopause herbal tea catches your eye, be sure to read the ingredient list carefully. If you notice anything that seems off or have any doubts, don't hesitate to talk to a healthcare professional.

Do dietary supplements for menopause work?

Regarding dietary supplements for menopause , the situation is much the same. They are not really an alternative to HRT but a complementary solution to support the body during this phase of vulnerability.

The major advantage of dietary supplements is that they don't just aim to alleviate menopausal symptoms ; they provide all the vitamins, nutrients, and minerals your body needs. And that's a significant plus compared to menopause herbal teas.

Dietary supplements often contain:

• vitamins B6, B3, B9, A, B, C, D

• iron,

• zinc,

• calcium,

• amino acids and fatty acids,

• extracts of phytoestrogenic plants mentioned previously

Some products are marketed as "hormone-free," but in reality, none of the supplements contain any. This is a way of saying they do not contain phytoestrogens .

To see a positive and lasting effect on your symptoms, we recommend being extremely consistent in taking your supplements . They are often offered as a course of treatment lasting at least one month, and for good reason!

In her thesis on menopausal dietary supplements , Elodie Tronquoy emphasizes that to fully appreciate the results of supplementation, menopausal herbal tea, or any other natural solution, it is essential to adjust one's lifestyle . A dietary supplement is not a substitute for a balanced diet (even if we might wish it were).

What diet should I adopt to reduce the effects of menopause?

Speaking of which, a quick word about diet during menopause . Unsurprisingly, it's the same idea once again: the aim is to provide phytoestrogens , vitamins and minerals to compensate for hormonal deficiencies and limit weight fluctuations.

Here are some key recommendations:

• Consume enough protein , found in meat but also in nuts, eggs, and dairy products. Protein is essential for maintaining muscle mass, which tends to decrease during menopause.

• Omega -3 fatty acids are recommended for their anti-inflammatory effects. You can find them in dairy products or seeds, for example.

• Prebiotics and fiber help relieve digestive problems. They are found in most vegetables and whole grains.

Some foods to avoid:

• Save spicy foods for special occasions; they tend to trigger the vasomotor reflex and worsen hot flashes and night sweats. We're not suggesting you give up chili con carne forever, though—that would be too cruel!

• Alcohol and menopause don't mix well either . It causes sleep disturbances, increases irritability and mood swings.

And what about tobacco? Chronic use has harmful effects on bones, the heart, and joints. Some doctors even recommend complete smoking cessation during menopause.

According to a Canadian study , regular tobacco use (especially from a young age) advances the onset of menopause by a few years.

A closer look at vaginal dryness: how to soothe it without hormones?

Natural intimate care for vaginal dryness

Menopause tea, dietary supplements, and exercise are all good ways to relieve common menopausal symptoms. There are also other natural solutions to soothe discomforts associated with GS : Genitourinary Syndrome of Menopause.

This is a set of symptoms concentrated in the intimate area : vaginal dryness , irritation, burning, urinary problems, exposure to urinary tract infections… Pain can occur during sexual intercourse , but also at any time of day.

Your doctor will probably talk to you about topical estrogens : hormones to be applied locally, in the form of a cream, gel or suppository.

If you prefer not to use hormones, there are also intimate balms made from natural ingredients . They are perfect for moisturizing the vulva, anus, buttocks, and the entire intimate area. You can apply them whenever you feel the need.

Choosing the right lubricant during menopause

Another star product of menopause: lubricant! It is designed to facilitate sexual intercourse, making it smoother and more comfortable.

Just because you are menopausal does not mean you have to deprive yourself of intimacy , even if you suffer from vaginal dryness.

During this transition period, lubricant is your ally : applied to yourself or your partner, it helps you rediscover the sexuality you deserve.

Take the time to choose it carefully. We have a soft spot for water-based products , which are gentler on mucous membranes and skin, and are compatible with medical-grade silicone vibrators … Just saying.

Menopause teas, dietary supplements, and other natural products—now you know how to relieve your symptoms . We strongly encourage you to surround yourself with a team of healthcare professionals you trust. Seek advice from your gynecologist, but also from a nutritionist and a naturopath. With all this, you'll be well-prepared.