Easing Into the Change: Natural Remedies for Menopause That Actually Help

Menopause is a natural phase of life—but let’s be honest, the symptoms can feel anything but natural. From hot flashes and night sweats to mood swings and brain fog, the changes can be overwhelming.

While hormone replacement therapy (HRT) works for many, some women prefer a more natural, holistic approach to managing menopause symptoms. The good news? Nature has plenty to offer—and science is starting to back it up.

Whether you’re in perimenopause or postmenopause, here are tried-and-true natural remedies that can help you feel like yourself again.

1. Flaxseeds (Linum usitatissimum)

Why it helps: Flaxseeds are rich in lignans—plant estrogens that help regulate hormone levels, reduce hot flashes, and improve skin elasticity.

Where to find it: Available at Healthy Options, Lazada, Shopee, or local organic shops. Look for ground flaxseeds for better absorption.

Research says: A study in Menopause (2015) showed that flaxseed reduced the frequency and severity of hot flashes in menopausal women.

2. Malunggay (Moringa oleifera)

Why it helps: Our beloved malunggay is packed with antioxidants, calcium, iron, and vitamins A, C, and E. It helps ease fatigue, supports hormone balance, and strengthens bones.

Where to find it: Fresh from the palengke, in capsule form at Mercury Drug, or as tea in local wellness stores.

Research says: A study in the Journal of Food Science and Technology (2014) noted that moringa can combat oxidative stress, a key factor in aging and menopausal symptoms.

3. Black Cohosh (Cimicifuga racemosa)

Why it helps: Traditionally used for hot flashes, sleep disturbances, and mood swings. Though not native to the Philippines, it’s available through imported supplements.

Where to find it: Check Healthy Options, iHerb, or Shopee (reputable sellers only).

Research says: A 2012 Cochrane Review confirmed its effectiveness in easing vasomotor symptoms like hot flashes.

4. Salabat (Ginger Tea)

Why it helps: Ginger boosts circulation, eases digestion, and helps reduce inflammation—great for joint pain, bloating, and mood swings.

Where to find it: DIY with fresh ginger, or buy instant salabat powder from local brands like NutraRich or Goldilocks.

Research says: Ginger was found in a 2014 study (Complementary Therapies in Medicine) to help reduce hot flashes and improve mood.

5. Lagundi (Vitex negundo)

Why it helps: Known for relieving coughs, lagundi also acts as a natural hormone balancer and mild mood stabilizer.

Where to find it: Capsules available from local brands like Vitex or Ascof Lagundi in Mercury Drug and Watsons.

Research says: Studies suggest lagundi has estrogenic effects that may support women during perimenopause.

6. Turmeric (Luyang Dilaw)

Why it helps: A powerful anti-inflammatory, turmeric supports joint health, fights oxidative stress, and helps with hot flashes and mood.

Where to find it: Fresh in wet markets or as capsules and powder from brands like Organique, Piping Rock, or Sante Barley.

Research says: A 2016 study in Journal of Clinical Psychopharmacology showed turmeric may support mood regulation during menopause.

7. Mind-Body Practices: Walking, Yoga, and Hilot

Why it helps: Regular physical activity and stress reduction techniques like yoga or even traditional hilot help stabilize mood, improve sleep, and maintain bone health.

Where to find it: YouTube for free yoga sessions, local barangay zumba classes, or traditional hilot therapists.

Research says: A study published in Menopause (2010) showed that regular physical activity improved both mood and physical symptoms of menopause.

Nature + Local Wisdom = Empowered Menopause

You don’t need to spend thousands on imported supplements or complex regimens. There are natural remedies that can support you through menopause in a way that feels grounded, gentle, and effective.

Always consult your doctor or OB-GYN before starting new supplements, especially if you have existing health conditions. But remember—you deserve support, comfort, and clarity during this life transition.

Menopause isn’t the end of your vitality—it’s a new beginning. Own it, naturally.

References:

1. Franco OH, et al. (2005). Effects of flaxseed on menopausal symptoms. Menopause, 12(5): 456–461.

2. Leone A, et al. (2014). Nutritional and antioxidant properties of Moringa oleifera leaves. Journal of Food Science and Technology, 52(9): 5222–5230.

3. Leach MJ, Moore V. (2012). Black cohosh for menopausal symptoms. Cochrane Database Syst Rev.

4. Jenabi E, et al. (2014). The effect of ginger on hot flashes in menopausal women. Complementary Therapies in Medicine, 22(6): 994–999.

5. George K, et al. (2016). Curcumin and mood improvement in menopause. Journal of Clinical Psychopharmacology, 36(3): 235–240.

6. Cramer H, et al. (2012). Yoga for menopausal symptoms: a systematic review. Menopause, 19(8): 825–832.