Natural Remedies for Menopause: An Integrative Guide to Your Skin, Weight and Energy

Natural remedies for menopause work best as a plan, not a single pill. The approaches with the strongest evidence are strength training, a fiber and protein rich diet with plant foods like soy, better sleep habits, cutting back on alcohol, and cognitive behavioral therapy for hot flashes and sleep. Some menopause supplements may help a little, but many popular herbs have weak or mixed evidence and a few carry real risks. This guide explains what is happening in your body, which natural options are worth your time for your skin, weight and energy, and when it makes sense to see a menopause doctor for more support.

By Blair Blanchette | Medically reviewed by Dr. Hannah Buffie, ND, Naturopathic Doctor at Be Your Kind

Table of contents

What Natural Menopause Care Really Means
What Changes in Your Body During Perimenopause and Menopause
Natural Remedies for Menopause: What the Evidence Says
Menopause Supplements: What Helps and What to Watch
Menopause Fatigue: Why You Feel So Tired and What Helps
Menopause Weight Gain: Working With Your Metabolism
Menopause Skin: Natural Support Inside and Out
When Natural Remedies Are Not Enough
Menopause Doctor or Menopause Clinic: Who Should You See?
Integrative Menopause Care at Be Your Kind in Edina
Finding the Right Menopause Plan for You
Frequently Asked Questions About Natural Menopause Care

What Natural Menopause Care Really Means

Natural menopause care means using food, movement, sleep, stress management and carefully chosen supplements to ease symptoms, often alongside medical care rather than instead of it. An integrative approach looks at the whole picture. Your hot flashes, broken sleep, low energy, changing waistline and drier skin are not separate problems. They are connected through the same hormonal shift, and they also interact with your thyroid, blood sugar, iron levels, gut health and stress load.

That is where a lot of online advice falls short. Most articles list a handful of herbs and leave it there. A better approach starts with testing and a proper health history, then builds a plan around what is actually driving your symptoms. For some women that plan is entirely natural. For others it combines lifestyle changes with prescription options. Both are valid, and the right mix depends on your symptoms, your health history and your preferences.

What Changes in Your Body During Perimenopause and Menopause

Perimenopause is the transition before your final period. It usually starts in your 40s and can last several years. Estrogen and progesterone rise and fall unpredictably during this time, which is why symptoms can come and go. Menopause itself is confirmed once you have gone 12 months without a period, and most women reach it in their late 40s to early 50s.

Estrogen does far more than regulate your cycle. It helps control body temperature, supports deep sleep, protects bone and muscle, influences where your body stores fat, and keeps skin thick and hydrated. When it drops, the effects show up everywhere. Hot flashes and night sweats are the best known symptoms, and a major study of more than 1,400 women found they last an average of 7.4 years. Fatigue, brain fog, weight gain around the middle, joint aches, vaginal dryness and thinner, duller skin are also common.

Natural Remedies for Menopause: What the Evidence Says

In 2023, The Menopause Society reviewed the research on non-hormone treatments for hot flashes. It found good evidence for cognitive behavioral therapy, clinical hypnosis and weight loss, and it did not recommend most herbal supplements, soy products or cooling techniques specifically for hot flashes because the evidence was not strong enough. That does not mean lifestyle changes are useless. They have clear benefits for sleep, mood, heart health, bone strength and weight, which are often the symptoms that bother women most.

Food and Phytoestrogens

Plant foods such as soy, edamame, tofu, lentils and ground flaxseed contain phytoestrogens, natural compounds that act like a weak form of estrogen. Some women notice fewer hot flashes when they eat more of them, although results in studies are mixed. A diet built around protein at every meal, plenty of fiber, vegetables, healthy fats and calcium-rich foods also supports steady energy, muscle and bone. Common triggers for hot flashes include alcohol, caffeine, spicy food and large late meals, so it is worth tracking your own patterns for a few weeks.

Strength Training and Movement

If you only change one thing, make it strength training. Muscle and bone loss speed up after menopause, and lifting weights or doing resistance work at least twice a week helps protect both, while also improving blood sugar control and sleep. The CDC recommends at least 150 minutes of moderate activity each week plus two days of muscle strengthening for adults. Walking, cycling and yoga add cardio, flexibility and stress relief on top.

Sleep and Cooling Strategies

Night sweats and early waking are a big reason women feel run down. A cool, dark bedroom, breathable bedding, a consistent bedtime, less alcohol in the evening and keeping screens out of bed all help. Cooling tricks such as a fan by the bed or a cold drink will not stop hot flashes, but they can make them easier to sleep through.

Stress, CBT and Mind-Body Practices

Cognitive behavioral therapy designed for menopause has some of the best evidence of any non-drug option. It does not make hot flashes disappear, but it reduces how much they disrupt your day and your sleep, and it helps with low mood and anxiety. Clinical hypnosis has similar support. Breathing exercises, meditation and yoga have weaker evidence for hot flashes specifically, but many women find they help with stress and sleep.

Menopause Supplements: What Helps and What to Watch

Menopause supplements are a huge market, and the shelves are full of blends that promise to fix everything from hot flashes to belly fat. The research behind most of them is more limited. Here is a summary of the most common options.

Black cohosh: The most studied herb for hot flashes, with mixed results overall. There have been rare reports of liver injury, so it is not a good choice if you have liver problems.
Soy isoflavones and red clover: May reduce hot flashes slightly for some women. Food sources are generally a better starting point than high-dose extracts.
Magnesium: Often used for sleep and muscle tension. Evidence in menopause is limited, but it is low risk for most people.
Vitamin D and calcium: Support bone health after menopause, especially if your levels are low or your diet is light on dairy.
Omega-3 fatty acids: Good for heart health and inflammation, but not proven to reduce hot flashes.
St. John’s wort and ginseng: Sometimes used for mood. St. John’s wort interacts with many medications, so check with a provider first.

Supplements are not regulated like medications, so strength and purity can vary between brands. Some also interact with blood thinners, antidepressants and other prescriptions. The safest approach is to test before you take anything, choose third-party tested products, and add one supplement at a time so you can tell what is actually working.

Get a Personalized Menopause Plan in Edina

Not sure which supplements are right for you? Our naturopathic doctors use lab testing, including comprehensive hormone mapping, to build a plan around your symptoms and health history rather than a one-size-fits-all bundle. Book a complimentary consultation to see if naturopathic care is right for you.

Menopause Fatigue: Why You Feel So Tired and What Helps

Menopause fatigue is one of the most common complaints, and one of the most overlooked. It is usually caused by several things at once: night sweats breaking up your sleep, lower estrogen and progesterone affecting sleep quality, stress, and other issues that tend to show up in midlife, such as low iron, an underactive thyroid, low vitamin D or blood sugar swings. That is why simply drinking more coffee or pushing through rarely works.

The fix starts with finding out what is behind your tiredness. Basic labs can check iron, thyroid, vitamin D and blood sugar. From there, protecting your sleep, eating enough protein earlier in the day, building in strength training, and managing stress tend to make the biggest difference. If fatigue is severe, sudden or comes with other symptoms such as unexplained weight loss or shortness of breath, see a doctor promptly.

Menopause Weight Gain: Working With Your Metabolism

Many women notice they gain weight around the middle during menopause, even when their habits have not changed. Lower estrogen shifts fat storage toward the belly, muscle mass declines, and poor sleep and stress raise appetite and cravings. The answer is not eating less and less. It is protecting muscle with strength training, eating enough protein, keeping blood sugar steady with fiber-rich meals, and limiting alcohol.

For some women, lifestyle changes are not enough to shift weight that is affecting their health. In that case, a medically supervised program can help. At Be Your Kind, our GLP-1 weight loss program combines medication where appropriate with lab testing, nutrition support and ongoing provider check-ins.

Menopause Skin: Natural Support Inside and Out

Estrogen helps keep skin thick, plump and hydrated, so it is no surprise that skin changes quickly during menopause. Women lose about 30% of their skin’s collagen in the first five years of menopause, according to the American Academy of Dermatology. Skin often becomes drier, thinner and slower to heal, while some women also get breakouts along the jaw and chin. We explain these changes in more detail in our guide to hormones and skin.

Natural support starts on the inside: enough protein, healthy fats, good sleep and steady blood sugar all affect how your skin looks. A gentle routine with a rich moisturizer, daily sunscreen and a retinoid if your skin tolerates it helps on the outside. Our 30-minute Internal Wellness Appointment for Skin and Aging looks at hormones, gut health, nutrients and inflammation to find what is behind your skin changes. If you also want to rebuild collagen, in-clinic treatments such as Morpheus8 and Sculptra work alongside an internal plan.

When Natural Remedies Are Not Enough

Natural remedies for menopause help many women, but they do not work for everyone. If hot flashes, sleep loss or mood changes are affecting your work, relationships or quality of life, it is worth talking to a provider about other options. Hormone therapy is the most effective treatment for hot flashes and also protects bone. For many healthy women under 60, or within 10 years of their last period, the benefits tend to outweigh the risks, but it is not right for everyone. There are also non-hormonal prescription options for women who cannot or prefer not to use hormones.

Choosing hormone therapy does not mean giving up on a natural approach. Food, movement, sleep and stress management still matter, and many women do best with a combination. An integrative provider can work alongside your doctor or gynecologist so your care fits together. You should also see a doctor promptly for any bleeding after menopause, chest pain, or symptoms that suddenly get worse.

Menopause Doctor or Menopause Clinic: Who Should You See?

A menopause doctor can be a gynecologist, a family doctor, a nurse practitioner or a naturopathic doctor with a focus on hormone health. Some providers also hold a menopause certification from The Menopause Society. What matters most is that they take the time to listen, look at your full health history, and talk through all your options, natural and medical, rather than offering one answer for everyone.

A menopause clinic usually brings more of that under one roof. Look for a clinic that offers longer appointments, lab testing beyond the basics, nutrition and lifestyle support, and the ability to coordinate with your other doctors. If your goals also include your skin or weight, an integrative clinic that covers wellness and aesthetics means you do not need to piece your care together across several places.

Integrative Menopause Care at Be Your Kind in Edina

Be Your Kind is an integrative wellness and aesthetics clinic at 3918 Sunnyside Road in Edina, near 44th and France. Our naturopathic doctors hold four-year doctoral degrees from accredited naturopathic medical schools, and Dr. Hannah Buffie, ND, has a special focus on women’s health and hormones. We take a root-cause approach to menopause, which means we look at why you feel the way you do before recommending anything. The clinic is open from 9am through the week, with evening hours until 8pm on Mondays and Wednesdays.

Initial consultation: A 60-minute naturopathic new patient appointment with a full health history and review of symptoms ($299).
Advanced lab testing: Hormone mapping, thyroid, nutrients, inflammation and gut health panels where needed.
A personal plan: Nutrition, lifestyle, botanical medicine and supplements matched to your results.
Joined-up care: We coordinate with your doctor, and with our weight loss, pelvic health and skin providers, so everything works together.

Whether you are just starting to notice changes or have been struggling for a while, we will build a plan around where you are now and adjust it as things change.

Finding the Right Menopause Plan for You

Natural remedies for menopause work best as part of a plan rather than a single fix. Food, strength training, sleep, stress management and carefully chosen supplements can all ease symptoms, and they can sit alongside medical options when you need more support. Working with a provider who looks at your symptoms, labs and goals together is the most reliable way to find what is right for your body and your stage of menopause. You can book a complimentary consultation with one of our naturopathic doctors to get started.

Book Your Complimentary Consultation

If you are ready to feel more like yourself again, start with a complimentary consultation with one of our naturopathic doctors in Edina. We will talk through your symptoms and goals and explain how an integrative menopause plan could help.

Frequently Asked Questions About Natural Menopause Care

What is the best natural remedy for menopause?

There is no single best remedy. The strongest evidence supports strength training, a protein and fiber rich diet, better sleep habits, less alcohol and cognitive behavioral therapy. Supplements such as black cohosh or soy isoflavones help some women a little, but results are mixed.

Can you balance your hormones naturally during menopause?

You cannot stop estrogen from falling, because that is a normal part of menopause. You can ease the symptoms by supporting sleep, blood sugar, stress, muscle and nutrient levels, which often makes the transition feel much smoother.

How long do menopause symptoms last?

It varies a lot. Hot flashes last an average of 7.4 years, and some women have them for more than a decade. Other changes, such as drier skin and bone loss, continue after menopause, which is why long-term habits matter.

Are menopause supplements safe?

Many are safe for most people, but not all. Some herbs, such as black cohosh and St. John’s wort, can cause side effects or interact with medications. Check with a provider before you start, especially if you take prescriptions or have liver problems.

Can a naturopathic doctor help with menopause?

Yes. A naturopathic doctor can test your hormones and other labs, build a nutrition, lifestyle and supplement plan, and work alongside your medical doctor if you also want prescription treatment.