The menopause can bring challenges ranging from hot flushes and sleep disturbances to mood swings and weight gain. Beyond conventional menopause hormone therapy (MHT) and other prescribed medicines, alternative and complementary medicines offer a holistic approach to support health and wellbeing.

This article was included in issue 102 (Autumn 2024) of The Menopause Exchange newsletter. 

Vitamins and minerals

Vitamins and minerals can not only help to ease menopause symptoms but also support overall health, particularly as the risk for conditions such as osteoporosis and cardiovascular disease increases.

Calcium and vitamin D

Bone density declines rapidly during the menopause. Calcium helps to maintain bone strength, while vitamin D enhances calcium absorption and supports bone health. Women over 50 should aim for 1,200 mg of calcium per day and at least 600 IU to 800 IU of vitamin D. Foods such as dairy products, leafy greens and fortified foods are excellent sources, but supplementation may be necessary for some women.

Magnesium

Magnesium plays a vital role in bone health, muscle function and the regulation of mood and sleep. It may also help to ease anxiety, insomnia and headaches. A daily intake of 320 mg of magnesium is recommended for menopausal women. Sources include nuts, seeds, wholegrains and leafy greens.

Vitamin B complex

B vitamins, particularly B6, B12 and folate, are essential for energy production, mood and cognitive function. They may help mood swings, fatigue and memory lapses. Taking a B-complex supplement or eating foods such as fish, poultry, eggs and leafy greens can ensure an adequate intake.

Vitamin E

Known for its antioxidant properties, vitamin E may help to reduce the severity of hot flushes and night sweats. It also supports skin health, which can decline at the menopause. A daily intake of 15 mg of vitamin E is suggested. Nuts, seeds and green leafy vegetables are good sources.

Omega-3 fatty acids

Omega-3s, found in fish oil and flaxseeds, have anti-inflammatory properties and can support heart health. They may also help with mood regulation. Aim for at least 1,000 mg of combined EPA and DHA (types of omega-3s) each day through diet or supplements.

Herbal remedies and supplements

Herbal supplements such as black cohosh, evening primrose oil and red clover are sought after by women seeking relief from hot flushes, night sweats and mood swings. However, the effectiveness of these supplements can vary, and consulting with a healthcare provider before use is crucial.

Complementary Therapies

Several complementary therapies offer significant benefits for menopause symptoms. These therapies focus on the mind-body connection and may relieve both physical and emotional challenges.

Mindfulness and meditation

Mindfulness involves paying attention to the present moment without judgment, which may help to reduce stress, anxiety and depression. Regular meditation may improve sleep quality and promote a sense of calm. Begin with 5 to 10 minutes of mindfulness meditation daily, gradually increasing as this becomes part of your daily routine.

Cognitive Behavioural Therapy (CBT)

CBT is a structured, time-limited therapy that helps you identify and change negative thought patterns. It’s particularly effective for managing menopause-related anxiety, depression and sleep disturbances.

Systemic psychotherapy

Systemic psychotherapy addresses how relationships and social systems affect mental health. This may help you navigate changes in family dynamics, relationships and social roles. Engaging in therapy sessions that involve family members or significant others may address and resolve relationship challenges.

Aromatherapy and massage

Aromatherapy uses essential oils to promote relaxation and wellbeing. When combined with massage, it may ease muscle tension, improve sleep and reduce anxiety. Lavender, geranium and clary sage oils are particularly beneficial during the menopause. Consider regular aromatherapy massage sessions or use essential oils in a diffuser or bath.

Magnetic therapy

Magnetic therapy involves placing magnets on the body to improve blood circulation and reduce pain. Although the research is limited, some women report relief from hot flushes, joint pain and fatigue.

Breathing exercises and yoga

Deep breathing exercises and yoga can reduce stress, improve mood and enhance overall wellbeing. Yoga combines physical movement with breath control and meditation. Incorporate breathing exercises into your daily routine and try a gentle yoga class designed for midlife women.

Reflexology

Reflexology involves applying pressure to specific points on your feet, hands or ears. It’s believed to promote relaxation and balance, and may help to ease stress, anxiety and insomnia.

Acupuncture

This involves inserting thin needles into specific points on your body to stimulate energy flow. Acupuncture has shown promise in reducing hot flushes and improving sleep quality in some women.

About the author

Dr Joanne Hobson is clinical lead director of The Menopause Consortium (TMC), where she focuses on providing evidence-based care and education for women in hormonal health from puberty to post-menopause.

Created Autumn 2024
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