World Menopause Day on 18 October puts a spotlight on something half the population goes through and far too few people talk about openly. Hot flushes, disrupted sleep, mood changes and brain fog can show up years before periods actually stop, and many women feel caught off guard.
If you're looking for natural ways to feel more like yourself, here's a practical place to start. This is general information, not medical advice, and your GP should always be part of the conversation.
Know the Stages
Perimenopause is the lead-up, often starting in the 40s, when hormones begin to fluctuate. Menopause is confirmed after 12 months without a period, and the years after are post-menopause. Symptoms and timing vary hugely between women.
Herbal Formulas
Many women explore traditional herbal formulas alongside lifestyle changes. Options in our range include Herbs of Gold Menopause Relief, Martin & Pleasance Harmony Menopause Relief, Hey Sister Life Menopause and Hey Sister Life Peri-Menopause. Nature's Sunshine Black Cohosh is a single-herb option, and Ora Health Hormonal Balance Powder offers a food-style format. Herbal products can interact with medications and aren't suitable for everyone, so please check with your GP or pharmacist first, particularly if you have a personal or family history of hormone-sensitive conditions.
Sleep and Night Sweats
Poor sleep is one of the most common complaints. A cool bedroom, lighter bedding and a consistent routine all help, and a caffeine-free evening tea is a lovely ritual. See our Herbal Tea collection for bedtime blends, and the Magnesium collection for evening options.
Skin and Body Comfort
Changing hormones can affect skin dryness. Antipodes' Jasmine Flower Menopause Facial Cream is formulated with this life stage in mind, and Anna's Wild Yam Cream is a traditional favourite for topical use.
Protect Your Bones and Heart
Oestrogen declines after menopause, so bone and heart health deserve extra attention. Weight-bearing exercise, adequate calcium and vitamin D, and regular check-ups with your GP are the foundations. Explore the Vitamins & Minerals collection and Collagen collection, and keep your eye out for our upcoming bone health guide.
Eat for Steady Energy
A wholefood diet rich in fibre, healthy fats and plant foods supports energy and mood. Our Pantry collection is a good place to start, and why organic matters explains why many women choose organic.
Don't Go It Alone
Talk to your GP about your symptoms. Menopausal hormone therapy and other treatments are options worth discussing, and natural approaches can sit alongside them. Support from friends, family and women's health services makes a real difference.
Frequently Asked Questions
At what age does perimenopause start?
Perimenopause often begins in the 40s, though it can start earlier or later. Menopause itself is confirmed after 12 consecutive months without a period.
Do herbal supplements help with menopause symptoms?
Some women find herbs such as black cohosh helpful for symptoms like hot flushes, though results vary and evidence is mixed. Check with your GP or pharmacist before use.
Can I take herbal menopause supplements with medication?
Herbal products can interact with some medications, so always check with your GP or pharmacist first.
What lifestyle changes support menopause?
Regular weight-bearing exercise, good sleep habits, a balanced wholefood diet, stress management and reducing alcohol and caffeine can all help.