Menopause is a natural stage in a woman’s life, marked by declining estrogen and progesterone levels. Common symptoms include hot flushes, night sweats, insomnia, weight gain, hair loss, and low sexual drive.
While Hormone Replacement Therapy (HRT) can bring quick relief, it comes with risks. Many women now explore natural remedies, including diet, supplements, lifestyle changes, and Traditional Chinese Medicine (TCM).
What Is Hormone Replacement Therapy (HRT)?
HRT was introduced in the 1940s and widely adopted in the 1960s. It replaces declining hormones with estrogen (sometimes combined with progesterone) to reduce menopause symptoms.
Benefits of HRT:
- Relieves hot flushes and night sweats
- Improves mood and sleep
- Protects bone density and lowers osteoporosis risk
Risks of HRT:
- Increased risk of breast cancer (with combined estrogen-progesterone therapy)
- Higher chance of blood clots and stroke
- Possible cardiovascular complications
For these reasons, most doctors recommend using the lowest effective dose for the shortest possible time.
Natural Remedies for Menopause
For women who prefer alternatives to HRT, natural approaches can be effective:
Dietary adjustments: Include phytoestrogen-rich foods such as soy, flaxseed, chia, tofu, black sesame, and legumes.
Supplements: Vitamin D, iron, biotin, collagen, digestive enzymes, glutamine.
Lifestyle support: Meditation, yoga, acupuncture, walking in nature, grounding, and sauna therapy.
Chinese Medicine: Herbal formulas and acupuncture to restore Yin–Yang balance, nourish Blood, strengthen Kidney Qi, and calm the mind.
Hot Flushes and Night Sweats
Western Medicine View
Hot flushes happen because lower estrogen disrupts the hypothalamus–pituitary axis that regulates body temperature. The brain misreads body temperature, causing sudden heat, sweating, and nighttime waking.
Tips to manage hot flushes naturally:
- Eat dinner at least 3 hours before bedtime (late meals raise body temperature).
- Avoid alcohol, caffeine, spicy food, and late-night exercise.
- Keep the bedroom cool (62–65°F), dark, and well-ventilated.
- Use cotton bedding and mattress pads to allow heat release.
- Include phytoestrogen foods such as flax, chia, soy milk, tofu, black sesame, and avocado.
- Reduce stress through meditation, hugging, walking barefoot, or spending time in the woods.
Chinese Medicine View
In TCM, hot flushes are linked to Kidney Yin deficiency. When Yin (cooling energy) weakens, Yang (warming energy) becomes dominant, leading to internal heat and sweating.
Treatment: nourish Kidney Yin, calm the Heart, and harmonize the Liver to reduce flushing and improve sleep.
Weight Gain in Menopause
Western Medicine View
Weight gain during menopause is often due to hormonal decline, but other functional issues also contribute:
Thyroid imbalance: Even “normal” results outside the optimal range (2.0–2.5) may slow metabolism.
Vitamin D deficiency: Low levels affect thyroid function, sleep, and fat metabolism.
Digestive issues: Low stomach acid, enzyme deficiency, and leaky gut lead to constipation and poor detoxification.
- Support: Digestive enzymes, HCl, glutamine for gut repair.
- Aim for 1–2 daily bowel movements. After menopause, women lose detox via menstruation, so bowel, urine, and sweat elimination become more important.
Chinese Medicine View
Weight gain often comes from Spleen Qi deficiency and Kidney Yang deficiency.
Symptoms: fatigue, cold intolerance, ankle swelling, puffiness, sluggish digestion.
Lifestyle contributors: too many raw/cooling foods, lack of sunlight, staying indoors, and constant exposure to cold air (fans, AC vents).
Solutions:
Warming foods: ginger, turmeric, cinnamon, garlic.
Sauna therapy: 30 minutes daily, 3 days a week.
Outdoor activities: gardening, walking, sun exposure.
Home remedies: ginger foot soaks, ginger–orange peel tea.
Chinese medicine: individualized formulas and acupuncture to strengthen Qi and metabolism. Moxibustion to raise Yang and temperature.
Hair Loss During Menopause
Western Medicine View
Hair thinning or loss may be linked to:
- Thyroid imbalance
- Iron deficiency, vitamin D deficiency, zinc deficiency
- Low biotin and collagen
Dietary support:
- Seaweed (iodine for thyroid)
- Brazil nuts (selenium)
- Red meat (iron + zinc)
- Supplements: vitamin D, biotin, collagen peptides
Chinese Medicine View
Hair is seen as the “extension of blood.” Loss is due to Liver Blood deficiency and Kidney Qi deficiency.
Patterns:
- Liver Blood deficiency → brittle, dry, sparse hair
- Kidney Qi deficiency → thinning, greying, weak knees, low back pain
Treatments:
- Herbal formulas: Si Wu Tang (nourish Liver Blood), Liu Wei Di Huang Tang (tonify Kidney Yin)
- Tonic foods: goji berries, red dates, black sesame seeds, walnuts
- Acupuncture: improves scalp circulation and restores balance
Low Libido and Sexual Drive
Western Medicine View
Declining estrogen and progesterone lower sexual desire by causing vaginal dryness, thinning tissues, and mood changes.
Solutions: vaginal estrogen creams, lubricants, sometimes low-dose testosterone, plus counseling for emotional support.
Chinese Medicine View
Low libido often results from Kidney Yang deficiency, sometimes combined with Liver Blood and Spleen Qi deficiency.
Symptoms: fatigue, cold womb, dryness, low vitality.
Herbal support:
- Yin Yang Huo (Horny Goat Weed)
- Tu Si Zi (Cuscuta seed)
- Gou Qi Zi (Goji berry)
- Fu Zi (Aconite)
- Sheng Jiang (fresh ginger)
Goal: warm the womb, nourish the Liver, restore lubrication, and increase sexual vitality.
Conclusion
Menopause is a life transition that impacts hormones, metabolism, mood, and overall health. While HRT provides fast relief, it carries risks. Natural remedies and Chinese Medicine offer safe, holistic solutions that address root causes and long-term wellness.
Combining Western medical insights (hormones, thyroid, nutrition, gut health) with Chinese Medicine wisdom (Yin–Yang balance, Qi, Liver Blood, Kidney health) provides women with a complete toolkit for thriving during menopause.