Complementary & Alternative Medicine for Menopause Symptoms

A significant number of women experience symptoms during perimenopause and menopause, which can vary widely in intensity. While I advocate for Menopause Hormone Therapy (MHT) for those whose medical history permits, managing menopause often requires a multi-faceted approach. This blog explores complementary and alternative medicine (CAM) options to help ease the menopause transition.

1. Traditional alternative medicine
2. Mind-body practices
3. Natural products

This article will highlight a selection of these therapies.

While MHT is the gold standard for menopause management, a few CAM approaches have shown scientific promise. Cognitive Behavioral Therapy (CBT) and clinical hypnotherapy have been clinically demonstrated to alleviate vasomotor symptoms, such as hot flashes and night sweats. Mindfulness-based practices have been shown to reduce stress, anxiety, and improve sleep, enhancing overall well-being. Although many alternative therapies lack rigorous scientific validation, anecdotal evidence often highlights their mental health benefits, which should not be underestimated.

These time-honored therapies, practiced for centuries worldwide, include acupuncture, Ayurveda, homeopathy, naturopathy, and traditional Asian medicine.

Rooted in Chinese medicine, acupuncture focuses on energy flow through meridians in the body. Blockages caused by physical or emotional trauma can lead to health issues. By using needles to stimulate specific points, acupuncture aims to restore balance and promote healing. Many women report improvements in hot flashes and sleep disturbances following acupuncture treatment.

Based on the principle of “like cures like,” homeopathy posits that symptoms reveal the body’s healing needs. Homeopathic practitioners believe that treating symptoms can help combat underlying conditions. While some suggest homeopathy may help with perceptions of hot flashes and other menopause symptoms, clinical evidence remains inconclusive.

Naturopathic medicine employs natural remedies to support the body’s healing processes and aims to treat the whole person—mind, body, and spirit. This approach includes herbal medicine, acupuncture, lifestyle counseling, and dietary changes. Many women turn to naturopathy for issues like insomnia, low energy, and hot flashes.

Biofeedback and relaxation techniques, including progressive muscle relaxation and paced respiration, can positively impact vasomotor symptoms and stress. However, due to low-quality evidence, their effectiveness for menopause symptom reduction remains inconclusive.

CBT is a psychotherapy approach that examines how thoughts and beliefs influence feelings and behaviors. It teaches coping skills to address various challenges, including those related to menopause. Research indicates that CBT can be beneficial for vasomotor symptoms, sleep issues, depression, and sexual concerns.

Clinical hypnotherapy involves inducing a deeply relaxed state for focused attention and suggestion. Studies have shown its effectiveness in reducing menopause symptoms like hot flashes and fatigue, while also improving sleep quality. Recommended by The Menopause Society, hypnotherapy poses minimal risk and has a good deal of scientific evidence of efficacy.

Magnetic therapy utilizes magnets to influence the autonomic nervous system (ANS), which regulates bodily functions such as breathing and digestion. Some believe it can alleviate menopausal symptoms, particularly hot flashes.

Mindfulness-based stress reduction (MBSR) involves intentionally focusing on present-moment experiences without judgment. MBSR employs various exercises, including meditation and yoga, to foster awareness and acceptance. It is generally safe and may reduce stress and anxiety, enhancing sleep quality and overall life satisfaction.

NLP examines how verbal and nonverbal communication can shape beliefs and actions. Similar to CBT, NLP seeks to reframe perceptions and responses to challenges, empowering individuals to focus on positive aspects of health and life during menopause.

This ancient Chinese practice integrates gentle movements, controlled breathing, and meditation to balance energy. Qigong is often used to improve anxiety, depression, sleep, and muscle tone.

Reflexology is based on the principle that specific points on the feet, hands, and ears correspond to different body parts. By applying pressure to these areas, reflexology may promote relaxation and identify imbalances contributing to symptoms.

Reiki is a Japanese energy healing technique aimed at balancing the body’s energy pathways. Practitioners work to restore harmony, which may alleviate various menopause-related challenges, including hot flashes, mood swings, and sleep disturbances.

Somatic therapy combines psychotherapy with physical therapies, focusing on the mind-body connection. This approach can help release tension and emotions, supporting individuals in self-regulating and clarifying their thoughts.

Tai Chi is a low-impact martial art that integrates mind and body through controlled movements and breathing techniques. It promotes joint mobility, muscle strength, and a sense of calm, addressing anxiety and stress.

Yoga enhances physical and mental well-being through strength, flexibility, and breath regulation. Research suggests moderate evidence for yoga’s short-term effects on psychological symptoms and fatigue during menopause.

This category includes herbs, vitamins, minerals, and dietary supplements aimed at symptom relief. The effectiveness of natural products varies, and safety considerations are important.

• Phytoestrogens: These plant-based compounds, found in soy products, have shown mixed results in studies. They may help with hot flashes but are not recommended for sleep issues. Importantly, women who can’t take prescribed hormone therapy for safety reasons should avoid phytoestrogen products.
• Black Cohosh: Evidence for its effectiveness is inconsistent, and there are possible safety concerns.
• St. John’s Wort: This herb can improve mood and may help with mild depression. However, it interacts with many prescription medicines, so consult with a healthcare provider before use.
• Vitamin E: It may decrease the number of hot flashes.

In summary, managing menopause symptoms can be complex, but complementary and alternative medicine (CAM) offers a variety of options that may help ease the transition. While Menopause Hormone Therapy (MHT) is often the first line of defense, therapies such as Cognitive Behavioral Therapy (CBT), clinical hypnotherapy, and mindfulness practices have shown promise in alleviating symptoms like hot flashes and anxiety.

If you’re interested in exploring a tailored approach to managing your menopause symptoms, feel free to schedule a free consultation with Menowar for personalized support HERE.