Is it better to go through menopause naturally?
In the past, there has been a lot of negativity around hormone replacement therapy (HRT) in particular around its long-term effects. While updated medical guidance shows that HRT has an important place in treating severe menopausal symptoms, it is clear that HRT is not the only answer for every woman.
In fact, treating menopause naturally is the first choice for many women. But does this mean it’s the better choice?
This is a complicated question with an equally complicated answer. In this post we’ll explore the realities of menopause without HRT, answering some commonly asked questions to help you decide if it’s better for you to go through the menopause transition naturally.
What exactly is HRT?
Hormone replacement therapy (HRT) uses synthetic hormones to replace the ones that your body produces less of during perimenopause and menopause. By boosting your levels of oestrogen and progestogen, you can help alleviate the symptoms you suffer from night sweats and mood changes to weight gain.
HRT can also help lower the risks associated with menopause by protecting bone density and lowering the risk of heart disease as they are also caused by the lower hormone levels during menopause.
Can everyone use HRT?
Not everyone is able to take HRT - there are some illnesses and treatments where HRT is contraindicated.
The most common reasons that make HRT unsuitable are allergies to progesterone or oestrogen, and being at high risk of breast cancer or any cancer that is sensitive to oestrogens. A history of blood clots can also leave you unable to use HRT.
Why do some people not need to take HRT?
As well as being unable to use HRT, some people simply don't need to. Every woman experiences menopause differently and for some people, their menopausal symptoms are mild enough to make the potential side effects of HRT an unnecessary risk.
For menopausal women with mild symptoms, herbal supplements and natural remedies can be an equally effective option to manage menopause without suffering side effects.
However, there are other health benefits to HRT too, including protecting against bone loss and heart disease. If you choose not to use HRT to restore your hormonal balance, it is even more important to make changes to your diet and lifestyle that will support your body as you age
Is it okay to stay on HRT for life?
The longer you take HRT the more the associated health risks will increase. So while it is possible to stay on HRT longer term and, in some cases may even be necessary, it is rarely the best answer for everyone.
When your menopause symptoms start to subside, it is a good idea to stop using HRT. You can then protect against the longer term risks caused by menopausal hormonal changes (like bone health and heart disease) with an improved diet and other lifestyle changes.
For postmenopausal women past the age of 60, the risks of HRT may likely outweigh any benefit you see so at this point speak to your doctor.
What are the alternatives to HRT?
If you are experiencing menopausal symptoms but don't want to take HRT there are steps you can take to manage your symptoms without it.
These aren’t always easy. But they do remove the possibility of any side-effects and will have plenty of positive health benefits that you won’t necessarily see with HRT too. Here’s a breakdown of the changes you can make to tackle your menopause symptoms without medication.
Diet Changes
If you choose to manage your menopause naturally, one thing you should always aim to do is eat a healthy and balanced diet.
Of course, this is something everyone should aim to do all the time. But during menopause it becomes even more important. Eating right will help alleviate menopausal symptoms plus protect against the increased risk of other health concerns when you're postmenopausal too.
Prioritise fruit and vegetables to make sure you're getting extra vitamins and minerals to combat any deficiencies caused by dropping oestrogen levels. It's always good to aim for a 'rainbow' of different fruit and veg but also look out for dark berries which may be able to lower the heart disease risk that can come with menopause.
The standard advice of avoiding ultra processed food, picking healthy fats in foods like fish, nuts and seeds plus not indulging in too much caffeine or alcohol also apply. As well as helping to control menopausal weight gain, this will help support your brain health and may even lower brain fog and related mental symptoms.
One consideration as you transition through menopause is phytoestrogens. Research seems to suggest that these plant-sourced chemicals may mimic your natural oestrogen, helping balance your hormone levels and ease symptoms. Chickpeas, soybeans, peanuts, flaxseed, grapes, berries, plums and green tea are great sources of phytoestrogens. They are also sources of fibre, protein and vitamins respectively so they will have plenty of other benefits to your health too.
Phytoestrogens may be more effective when your gut biome is balanced, so it's wise to pair them with fermented foods or a probiotic supplement.
Finally, focus on getting more calcium and vitamin D. Hormonal changes can affect bone health, so support your bones with diet instead. Studies have shown getting plenty of dairy and leafy green vegetables can help protect bone density in postmenopausal women.
Lifestyle Changes
Something else that becomes even more important as a menopausal woman is exercising regularly.
This is partly because it can help alleviate symptoms such as weight gain or low mood. Research has even suggested that resistance training could reduce vasomotor symptoms such as hot flushes and night sweats. Regular weight-bearing exercises will help keep your bones healthy too.
Even taking time out to relax matters more during menopause - studies show it can help with low mood, anxiety or mood swings. Yoga, meditation and mindfulness can all help with mental health issues, but if they do not provide enough support then CBT and other therapy interventions are also an option.
Alternative Medicine
Beyond these supportive changes, natural remedies can help address specific symptoms you might still struggle with. For example, red clover and dong quai can help balance your hormones, reducing vasomotor symptoms like hot flashes and night sweats.
Herbs such as ashwagandha and sage leaf as well as the mineral magnesium can also help with mood swings and stress symptoms.
As these can’t all be built into your diet, natural supplements are necessary if you want to explore their benefits. A multi-ingredient menopause supplement can bring you all these benefits and more, making it a convenient option when you feel like lifestyle changes are unachievable or not enough.
Is it better to go through menopause without medication?
Menopause is a highly personal change - it has different symptoms and experiences for everyone. For people with certain existing conditions and risk factors, it will definitely be better to go through menopause naturally. Others may choose to. And, for some, HRT is the only suitable option.
Importantly, picking natural menopause management doesn't have to mean suffering unbearable menopause symptoms. Our Multi Meno supplement can help reduce many of the symptoms including hot flushes, night sweats, and mood swings while our Fem-biotic supplement can help with menopausal weight gain and other digestive issues.