Discover Holistic Therapies as an Urgent Alternative to HRT for Menopausal Women

For many women who cannot take HRT or decide not to take it, exploring holistic therapies can offer valuable help.

Menopause is a natural phase of life that marks the end of our reproductive years. 

While for some of us, this transition is smooth sailing, for others, it can be accompanied by a myriad of uncomfortable symptoms ranging from hot flashes and mood swings to insomnia and reduced libido. 

For women who cannot take Hormone Replacement Therapy (HRT) due to medical reasons or as they decide not to take it because of personal preferences, exploring holistic therapies can offer valuable help and support.

Different Approach 

Holistic therapy takes a comprehensive approach to health and well-being, considering the interconnectedness of the body, mind, and spirit. 

Instead of just targeting symptoms, it focuses on addressing the underlying imbalances that contribute to Menopausal discomfort. 

Here’s a closer look at some holistic approaches that can benefit you if you can’t or don’t want to take HRT:

1/  Acupuncture

— this ancient Chinese practice can be a viable option for Menopause relief. It has shown promising results in reducing hot flashes, insomnia, and mood swings. 

A small 2019 study found that 5 weeks of acupuncture reduced hot flashes, night sweats, mood swings, and sleep disruptions in women dealing with Menopause symptoms.

While acupuncture isn’t a magic bullet to relieve all your Menopause symptoms, the practice can give you another tool to address the changes in your body.

2/ Herbal Remedies 

— have been used for centuries to support women through Menopause. Plants like Black Cohosh, Dong Quai, and Red Clover are known for their hormone-balancing properties and can help alleviate symptoms such as hot flashes and vaginal dryness.

My personal experience is that there are herbs for every Menopause symptom. You just need to find those that work for you.

If you’re unsure about which herbal supplements would suit you best, don’t hesitate to reach out. I’m here to assist you. I run a private group dedicated to helping Menopausal women with their symptoms and transition, and it’s completely free to join. You can become a member by clicking here.

3/ Mindfulness and Meditation

— Practicing mindfulness and meditation can be also very helpful.

Since the beginning of my Perimenopause journey, I’ve embraced practices like meditation, conscious breathing, and mindful eating. These techniques have been incredibly beneficial to me in achieving emotional stability. 

Full heartedly I recommend them to you. These practices promote relaxation, reduce stress levels, and improve overall well-being, making it easier to cope with symptoms like anxiety and irritability.

Staying consistent and patient is crucial for seeing progress. I understand it’s challenging to maintain consistency and patience when Menopause brings challenges into your life, but it’s truly worth the effort. The potential outcomes are invaluable.

4/ Diet and Nutrition

— A balanced diet rich in whole foods, fruits, vegetables, and lean proteins can provide essential nutrients that support hormonal balance and overall health during Menopause. Additionally, certain foods like soy products (edamame, soy milk, tofu, miso), also flaxseeds, fish (rich in Omega 3) have been shown to help alleviate Menopausal symptoms.

5/ Dietary Supplements 

— Consider taking dietary supplements to help fill any nutritional gaps your body needs. Quality multivitamins are essential. You might also need additional vitamins and minerals like -> Calcium, Vitamin D, Vitamin A, Magnesium.

I recommend you to consult with your healthcare provider before starting any new supplements.

6/ Exercise 

— Regular physical activity and exercise not only help maintain a healthy weight and strengthen bones but also help with Menopause symptoms.

• Strength training can help you fight osteoporosis and reverse muscle loss. Examples: squats, planks, push ups, lifting weights, and yoga or pilates. 
• Cardio exercises help protect your heart. Think of walking, cycling, swimming, or aerobic dance. 
• For Balance and mobility yoga, pilates, and tai chi are the best.
• High-impact exercise builds up bones as they work against gravity. Examples: tennis, aerobic dance, or hiking. 
• Pelvic floor exercises, known as Kegel exercises can also help with issues such as pelvic pain and incontinence
• Relaxation exercises can help you manage stress

7/ Massage Therapy

— Massage therapy can help you relieve muscle tension, improve circulation, and promote relaxation, easing symptoms such as headaches, joint pain, and insomnia… all pretty common during Menopause.

8/ Biofeedback 

— teaches how to control certain body functions like heart rate and muscle tension. This can help to manage stress and reduce the intensity of Menopause symptoms.

Read more about Biofeedback here

It’s essential to remember that holistic therapies work best when tailored to your individual needs and preferences. 

Conclusion 

While Hormone Replacement Therapy (HRT) is a common treatment option often suggested to us for Menopause symptoms, it’s not suitable for everyone. 

For those of us unable or unwilling to take HRT, exploring holistic therapies can offer effective alternatives that support our overall health and well-being during this transformative phase of life. 

By taking a holistic approach to Menopause, we can embrace this transition with grace and vitality, empowering ourselves to thrive through midlife and beyond.

With all my ❤️

Anna Toth

PS: you might also want to read The Top 10 Menopause Questions I Get Frequently Asked