Hormone Therapy Alternatives
Lifestyle Changes Relief
Hormone therapy can be helpful, but it often brings side effects that many prefer to avoid. Making lifestyle changes to handle menopause is a natural way to take charge of your health. By tackling symptoms holistically, you’re supporting your whole body instead of just one area.
These changes can lift your energy, improve your daily life, and even help prevent future issues like osteoporosis, heart disease, and weight gain. And if you’re on hormone therapy (HT), these tips can give your treatment an extra boost for better results and overall well-being.
The Take-Charge Twelve
Exercise
Exercise is key when hormones are all over the place—just moving your body for thirty minutes a day can boost circulation, support your bones, and help balance things out. Even a simple walk can make a difference.
Nourish Your Gut Microbiome
Your gut is like your body’s motherboard, affecting everything from weight to brain fog. Boost your gut health with fiber-rich foods such as berries, vegetables, nuts, and beans, and add probiotics from kefir, sauerkraut, and tempeh.
Yoga and Meditation
Yoga and meditation are great for calming the mind, balancing stress hormones, and boosting mental clarity. They help you feel grounded and relaxed, reducing stress and improving focus.
Essential Oils
Essential oils like lavender, sandalwood, peppermint, and frankincense create a calming atmosphere. Lavender is especially helpful for soothing the headaches many people experience during menopause. Try inhaling peppermint on a tissue for quick relief.
Lubricate with Coconut Oil
Menopause can cause vaginal dryness and make having sex uncomfortable, while traditional lubricants often feel sticky and unnatural. Good sex is important; great sex is better. Organic fractionated coconut oil offers a natural, gentle, and long-lasting moisture solution for a more comfortable experience.
Herbal Teas
Herbal tea is a great way to lift your mood and unwind. Teas such as passionflower, chamomile, and peppermint are particularly effective for easing anxiety and improving sleep.
Restful Sleep
Good sleep is key to handling menopause symptoms, but it’s not always easy to get. Try sticking to a regular bedtime, shutting off screens a couple of hours before bed, and skipping caffeine after 2 p.m.
Acupuncture
Acupuncture is a popular choice for handling menopause symptoms, and a lot of insurance plans even cover it. It can help balance your energy, calm hot flashes, and make this phase a little easier.
Adaptogens
Adaptogens like maca, Rhodiola rosea, and ashwagandha can help your body handle stress naturally. Some of these herbs also ease anxiety and calm hot flashes, giving you steady energy and making menopause feel a bit smoother.
Flaxseeds
Flaxseed is rich in omega-3s, supporting hormone balance and reducing inflammation. Adding it to your diet can ease menopause symptoms and even help relieve joint pain. Omega-3s also help stabilize mood and improve overall heart health during menopause.
Kegels
A strong pelvic floor is crucial as we age, helping to prevent bladder leaks. To do a Kegel, tighten the muscles used to stop urine flow, hold for 3-5 seconds, then release. Aim to repeat this exercise multiple times a day—best of all, you can do them anywhere, and no one will know!
Attitude
Your outlook on menopause makes a difference. Embrace this phase with a positive outlook—it’s a chance to start fresh and leave past worries behind. With the right mindset, menopause can really be a time of growth and renewal.
Managing menopause through lifestyle changes is about self-care and empowerment. Hormone therapy can help, but these natural practices can make a real difference by supporting your whole body.
When you add in regular exercise, good nutrition, quality sleep, and a positive outlook, you’re setting yourself up for a healthier, happier experience. Menopause can be a time to grow, renew, and build resilience. Make these habits part of your routine, and you’ll likely feel more balanced, energized, and ready to thrive through this new chapter.
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*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.
Excellent article and great info, thanks!
You are welcome! Thank you for reading my blog. I hope to help women seek relief going back to basics.