Navigating Menopause and Finding Balance

Embracing natural remedies may offer comfort, symptom relief, and a sense of control during this transition.

Menopause is an opportunity to reflect on your overall health and reconnect with your body. By understanding the changes occurring physically and emotionally—and how natural solutions like herbs and acupuncture may help—you can take a proactive role in managing this phase of life.

Once referred to vaguely as “the change of life,” menopause is now more openly acknowledged and better understood. It officially begins after 12 consecutive months without a menstrual period, typically between the ages of 45 and 55, with the average being 51.

The years leading up to this—called perimenopause—can last around three years and involve hormonal shifts, including a decline in estrogen, progesterone, and testosterone.

During this time, cycles often become irregular—longer or shorter—with varying flow. While fertility declines, pregnancy is still possible, so it's wise to consult your healthcare provider about contraception.

Each woman’s experience of menopause is unique, but common symptoms include:

• Hot Flushes & Night Sweats – Sudden waves of heat, sometimes intense, often followed by chills and sweating. Night sweats may disrupt sleep and impact energy levels. Triggers include caffeine, alcohol, spicy foods, stress, tight clothing, and heat.

• Mood Changes – Anxiety, low mood, irritability, and low self-esteem are often responses to hormonal changes and the emotional impact of aging.

• Cognitive Changes – Forgetfulness, fatigue, headaches, and difficulty concentrating.

• Reduced Libido and Vaginal Discomfort – Lower estrogen levels may cause vaginal dryness, discomfort during sex, and more frequent urination.

Dress in Layers: Breathable, removable layers help manage sudden temperature changes.

• • Identify Triggers: Avoid hot drinks, spicy food, alcohol, and caffeine if they worsen symptoms.

  • Stay Hydrated: Cold water can help soothe a hot flush.

  • Manage Stress: Regular exercise—especially weight-bearing and aerobic activity—can reduce hot flushes, protect bones and heart health, and support mood. Techniques like meditation, deep breathing, and counselling may also help.

  • Acupuncture: Research from Sweden shows acupuncture may ease insomnia and reduce the severity of hot flushes. Find a practitioner at www.acupuncture.org.au.

• • Consider Herbal Support:
    - Sage (Salvia officinalis): Helps reduce hot flushes, night sweats, palpitations, and anxiety.
    - Ziziphus (Z. jujuba var. spinosa): Traditionally used in Chinese medicine to calm the spirit, improve sleep, and ease mild depression.
    - Vitex (Vitex agnus-castus): commonly known as Chaste tree berry, balances progesterone levels, improves sleep quality, sexual desire, concentration, and energy.
    - Bupleurum: Used in Traditional Chinese Medicine for hot flushes associated with Liver qi stagnation. It’s known for its cooling and calming properties.
    

  • Book a full check-up: This may include bone density testing, mammograms, blood work, and a mental health review—empowering you with the information needed to manage menopause with confidence.

  • Speak with a qualified health professional or naturopath to ensure these remedies suit your individual needs.

Australian Menopause Society
Jean Hailes for Women’s Health