What are the Best Natural Solutions for Pre-Menopause Symptoms?

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Did you know that hot flashes can last more than eleven years in some women, or that women approaching menopause can be kept up at night because their brains are releasing “fight-or-flight” chemicals? Are you aware that certain foods and beverages, like caffeine-containing coffee, can aggravate menopausal symptoms such as headaches and migraines?

Despite estimates that nearly 50 million women in America have gone through menopause (with millions more approaching it), most people have a fairly limited understanding of this inevitable stage of aging that typically begins between the ages of 45 and 55.

I’d like to explain the biology behind menopause, dispel some myths, and share natural solutions that may help ease the transition. Whether you are approaching menopause, currently experiencing it, or supporting a loved one, knowledge makes the journey easier.

The Reproductive Period

A woman begins the reproductive stage of life at menarche (her first menstrual period), typically between ages 11 and 15. The menstrual cycle involves regular hormonal changes that prepare the body for pregnancy. The brain releases hormones (gonadotropins) that stimulate the ovaries to release an egg each month.

Estrogen helps build the uterine lining (endometrium) prior to ovulation. Progesterone then thickens the lining to prepare for potential pregnancy. If fertilization does not occur, the uterus sheds its lining (menstrual bleeding), and hormone levels reset for the next cycle.

As reproductive years come to an end, estrogen and progesterone levels decline. This hormonal shift leads to symptoms commonly associated with menopause, including hot flashes, mood swings, weight changes, and low libido. The transitional stage before menopause is called perimenopause.

Perimenopause and Menopause

Perimenopause refers to the years leading up to menopause, when estrogen production gradually declines. During the final one to two years, estrogen levels drop more rapidly. Many women experience hot flashes, sleep disturbances, fatigue, breast tenderness, headaches, or mood changes during this stage.

Menopause is officially defined as 12 consecutive months without a menstrual period. Because of this definition, menopause is confirmed retrospectively. While we understand the hormonal changes involved, researchers are still exploring why menopause occurs when it does.

Fact from Fiction

Myth: Menopause starts at age 50

While the average age is around 50, menopause can occur earlier or later depending on genetics, lifestyle, and medical history. Natural menopause may occur in the mid-30s to early 60s. Surgical menopause (such as after hysterectomy) can occur at any age.

Myth: Hot flashes are always the first sign

Hot flashes are common but not always the first symptom. Fatigue, anxiety, weight changes, irregular periods, night sweats, and cognitive changes may appear first. Being aware of body changes and consulting a healthcare provider when symptoms significantly affect quality of life is important.

Myth: Menopause only causes physical symptoms

Menopause affects emotional and cognitive health as well. Hormonal shifts can contribute to irritability, mood swings, depressive symptoms, and changes in concentration or memory.

Myth: Hormone replacement therapy (HRT) is the only effective solution

HRT can be helpful for some women but carries potential risks and should be discussed thoroughly with a healthcare provider. Many women explore lifestyle strategies and natural approaches to support symptom management.

Natural Support Options

Increasing soy intake may help some women. Soy contains isoflavones, plant compounds with mild estrogenic activity that may help reduce hot flash frequency. Food-based sources include tofu and unsweetened soymilk. Supplements containing standardized isoflavones are another option.

Flaxseed contains lignans, plant compounds that may help modulate hormone metabolism. Ground flaxseed (1–2 tablespoons daily) can be added to smoothies or yogurt. Standardized flax lignan supplements are also available.

Vitamin E has been studied for support of hot flashes in some women. Discuss appropriate dosage with your healthcare provider before supplementing.

Evening primrose oil (EPO) contains gamma-linolenic acid (GLA), which may support hormone balance and help with breast tenderness in some women.

Every woman’s experience is unique. Some may benefit from one intervention, while others may find a combination works best. Consulting with your healthcare provider can help guide personalized decisions.

Estrovera

Another natural option used for menopausal support is Estrovera®, which contains a standardized extract (ERr 731) derived from rhapontic rhubarb root. Clinical research has evaluated its effects on common menopausal symptoms.

Studies have reported improvements in hot flashes, sleep disturbances, irritability, and overall quality of life in perimenopausal women. As with any supplement, consult a healthcare professional before use to determine if it is appropriate for you.

Menopause can be a challenging transition, but informed lifestyle choices and supportive strategies can make the journey more manageable.

If you have questions about menopausal support or need assistance, our customer service team is available at (888) 460-3091 or via email at customerservice@oakwaynaturals.com.

Until next time, stay healthy!

Yours in health,

Dr. Gregg Gittins

Health Library

Popular Condition

Despite the North American Menopause Society‘s estimation that nearly 50 million women in America have gone through menopause (with millions more approaching it), most people have a fairly limited understanding of this inevitable part of aging that begins, for most women, between the ages of 45 and 55.

I’d like to explain the biology behind menopause, dispel some myths about it, and share some natural solutions that can help ease the transition.

Although we tend to use the term “menopause” to describe the changes a woman’s body goes through before she’s through her life’s reproductive period, this phase is actually called perimenopause.

Perimenopause refers to the period of time in which a woman’s body makes the natural transition toward permanent infertility and typically begins several years before menopause; in the last 1 to 2 years of perimenopause, the drop in estrogen quickens. At this stage, many women experience symptoms like hot flashes and sleep problems. Symptoms like fatigue, depression, breast pain, and headaches are also common at this stage.

Fact from fiction

Myth: Menopause starts at age 50

While the the average age of menopause is around 50, a study found that one’s exact age at menopause can vary based on race, lifestyle, and the regularity of one’s menstrual cycle when approaching menopause and can occur for women as early as their mid-30s or as late their early-60s.

Myth: Hot flashes are always the first way to tell when menopause is starting

While this is the best-known symptom, it is not always the first sign. Hot flashes will inevitably come with menopause, but fatigue, anxiety, weight gain, hair loss, fuzzy thinking, low libido, breast pain, night sweats, and irregular periods can just as easily be your sign that menopause is near.

Fact from fiction

Myth: Menopause only causes physical symptoms

Menopause and perimenopause can also be a period of heightened risk for depressive symptoms and disorders. Many women also notice changes in their memory and concentration due to sudden shifts in hormones, these shifts are also responsible for mood swings and irritability.

Myth: Hormone replacement therapy is the best way to get through menopause

Hormone replacement therapy (HRT) is a regimen of taking medications that contain female hormones to replace the ones the body does not produce anymore after menopause and used to be the standard treatment for reducing premenopausal symptoms, we now know it comes with some major health risks.

What are some natural remedies?

A comprehensive study found that 2 daily servings of soy can reduce the frequency and severity of hot flashes by up to 26 percent. The isoflavones in soy foods help balance hormone levels and have some estrogenic activity. You want to get close to 50 mg of these soy isoflavones daily, which can be done by drinking two glasses (16 oz) of soymilk and eating 7 ounces of tofu each day, or by simply taking a supplement like Isoflavone-250 w/Genistein by Douglas Laboratories.

Evening primrose oil (EPO) can also be an effective tool in managing menopause symptoms, especially breast pain or tenderness, according to Clinical Perspectives in Complementary Medicine.  EPO contains gamma-linolenic acid (GLA), which serves as a building block for prostaglandins (a substance that increases hormone production) and helps moderate menopausal symptoms. I like EPO by Pure Encapsulations as a reliable way to keep prostaglandin and hormone levels high enough to keep hot flashes and other symptoms at bay.

Flaxseed is also useful for combating menopause symptoms, it’s power lies within its lignans (chemicals compounds found in plants like flax), which are important modulators of hormone metabolism.

Making sure your Vitamin E levels are sufficient can also help, especially with hot flashes. A study recommended vitamin E for hot flashes because vitamin E may act as a substitute for estrogen.

The key here is that every woman has different symptoms at different times, and some experimentation in regards to what is right for you may be the best solution. It may be the case that just one of these can help, or it may take a combination of these supplements, your doctor can help with what to try first.

Another effective, natural approach to dealing with menopausal symptoms is a product by Metagenics called Estrovera. Estrovera uses the special extract ERr 731, from the roots of rhapontic rhubarb, to make a safe, natural menopausal hot flash relief supplement that is about as effective as low-dose hormone therapy.

Metagenics conducted a 12-week study on Estrovera’ s impact on perimenopausal women and found significant improvements in symptoms, including hot flashes and anxiety, within just 28 days. Researchers in a study from the journal Menopause conducted their own study and found Estrovera to be “effective and safe in the long-term treatment of menopausal symptoms in perimenopausal women.”

Menopause can be a difficult journey no matter what, but it’s much more manageable if you can use remedies from nature to help ease the transition. While there is no product or solution out there that will save you from all of the unpleasantness of menopause, these recommendations should help keep your spirits up and prevent menopausal symptoms from having a strong, adverse effect on your quality of life.

We hope this slide show was helpful and informative. Should you have questions, or suggestions, please feel free to fill out our Ask the Doctor form found at the Doctors Corner.

Yours in health,

Dr. Gregg Gittins

www.oakwaynaturals.com