What helps reduce menopause symptoms?

Dec 05 2025

Saying goodbye to your period isn’t easy.

You may have mixed feelings about entering a biological phase that marks the end of your fertility. Many women also experience physical discomfort as estrogen levels fall.

This guide explores lifestyle changes, supplements and medical treatments that ease common menopause symptoms like hot flashes, fatigue and weight gain. Keep reading to discover popular remedies, largely supported by science.

But first, let's learn more about menopause!

[TABLE OF CONTENTS]

Understanding menopause: what is menopause?
Understanding menopause side effects
What helps reduce menopause symptoms?
- Understanding menopause treatment (medical)
- Lifestyle changes and alternative therapies for menopause
Best menopause supplements in Australia

Understanding menopause: what is menopause?

Menopause is a journey that represents the end of natural reproduction for women. This transition typically begins in the mid-40s and can last for a while, sometimes ranging from seven to 14 years.

Three phases of menopause:

Perimenopause: The prequel to menopause usually begins in your 40s when the ovaries start slowly cutting back on estrogen production. Then, in the year or two before menopause, estrogen levels take a quick dive, leading to noticeable early symptoms like mood swings and irregular bleeding.

Menopause: Have you missed your period for 12 consecutive months? You're in the official menopause stage. Your ovaries have stopped releasing eggs, and estrogen production is much lower. The average age in Australia is 51.

Post-menopause: This is the rest of your life, starting the day after you hit that 12-month mark. While most of the difficult symptoms eventually fade, mild issues might persist for a few years. Although your clever body finds new ways to make estrogen (e.g. through fat tissue), these female sex hormones remain at their lowest point.

Understanding menopause side effects

First signs of menopause

Irregularity: Does your period now show up when you least expect it? You may notice the length of time between periods is suddenly shorter than 21 days, which commonly occurs when the ovaries reduce estrogen production.
Flow changes: Bleeding is either heavier or lighter than usual. If significantly heavier, this can drain your iron over time.
Worsening premenstrual syndrome: PMS symptoms like bloating, headaches, anxiety, sadness and breast tenderness may become more disruptive.
Vasomotor symptoms (VMS): You may begin to experience hot flashes of warmth covering your body while awake or sleeping (night sweats). This can compromise your sleep quality and wake you up at night.
Mood swings: Hormonal changes not only affect your body but also impact your mental state. There’s a reason why the query “menopause wife hates me” attracts 50 searches a month in Google! Mood disturbances often manifest as anger and irritability, according to the Australian Menopause Society.
On this note, does menopause cause mental health issues? Yes, hormonal changes and connected physical problems can worsen existing mental health problems or cause chronic tension, anxiety and depression. Some research suggests that menopause comes with a higher risk of depression, especially during the perimenopause stage (according to this study).
Menopause and low energy: While we all feel tired sometimes, menopausal fatigue can feel like unrelenting exhaustion that doesn't improve with rest. Severe fatigue impacts your motivation levels and may lower cognitive function too (brain fog).

Other effects of menopause on the body and mind

Weight gain: For many women, weight gain around the middle of their abdomen (central obesity) is associated with hormonal changes. There’s actually evidence that this extra padding worsens hot flashes and night sweats, which nobody wants!

Oral health problems: Did you know your mouth needs estrogen to produce saliva and function well? As estrogen levels drop, it becomes harder to maintain healthy bacteria, saliva production slows AND gums receive less blood – potentially leading to dry mouth, cavities, and bone density problems.

Menopause and low iron: Many women experience heavier bleeding during perimenopause, which leads to significant iron loss. To worsen matters? When estrogen drops, a hormone called hepcidin can rise, making it harder for your body to absorb iron from the food you eat. Common symptoms of low iron include fatigue, weakness, poor concentration and brain fog. If untreated, this can progress to anemia.

Thyroid troubles: Iron and thyroid function are partners; you need sufficient iron levels to produce thyroid hormones. An iron deficiency can disrupt your thyroid. Hypothyroidism (low thyroid hormones) causes symptoms like fatigue, heavy periods and muscle cramps, making it difficult to differentiate from perimenopause symptoms. Because the risk of thyroid issues increases as you age, it's something to watch out for during this transition.

General discomfort and pain: Other common symptoms include headaches, joint and muscle aches, vaginal dryness (which can make sex uncomfortable), urinary urgency (having to pee more often) and temporary lapses in memory.

When should you speak to your doctor?

Please consult your doctor if any of these symptoms interfere with your work, family interactions, or general well-being. Your doctor will rule out possible underlying conditions and provide treatment options or referrals to other specialists who can help you look after yourself.

FREE 24-hour health advice: Health Direct is funded by the Australian government. Call 1800 022 222 to speak with a medical professional.

What helps reduce menopause symptoms?

Understanding menopause TREATMENT (medical)

Your doctor will put you on a personalised treatment plan when your symptoms seriously impact your life. We’ll briefly discuss a few medical options below, but please consult your GP directly.

Hormone therapy:

Hormone Replacement Therapy (HRT) is an effective treatment for severe menopausal symptoms. Patients take medicine that contains hormones like estrogen and progesterone to replenish depleted levels. HRT improves symptoms like hot flashes, night sweats, vaginal dryness, insomnia, exhaustion and mood swings.

A word of warning: there’s some evidence that certain types of oral HRT may increase the risk of coronary heart disease, although this doesn’t apply to all treatments. Please ask your doctor about the risks!

The Pill (oral contraceptives):

Birth control pills may regulate erratic periods and balance hormones for women still in perimenopause – reducing extreme hot flashes, mood swings and other symptoms.

Non-hormonal drug options for hot flushes:

If you can’t tolerate estrogen or prefer another route, there are several effective non-hormonal medications. Certain low-dose antidepressants (SSRIs and SNRIs) can reduce hot flashes by around 40 to 60 per cent, which helps to improve both mood and sleep.

Lifestyle changes and alternative therapies for menopause

You may be surprised to learn that adjustments to your daily routine can improve your overall well-being and alleviate symptoms.

Foods that help with menopause naturally

Embrace Phytoestrogens: Plant compounds have mild estrogen-like effects that might help balance your hormones. Sources include soybeans, tofu, flaxseed, lentils, chickpeas and beans. One study noted that a plant-based diet high in soybeans DRASTICALLY lowered moderate to severe hot flushes by 84 per cent. Impressive!
Eat for your bones: Remember that low estrogen increases your risk of osteoporosis. Combat this by eating foods rich in calcium (e.g. milk, yogurt, kale) and vitamin D (e.g. eggs, fatty fish). Get safe sun exposure too!
Mind your blood sugar: Diets high in refined carbohydrates and sugar can cause steep dips in blood sugar, making you irritable and tired, which worsens symptoms. Try to avoid skipping meals.
Hydrate: Drinking enough water helps to alleviate dry mouth, dry skin and similar problems. Aim for six to eight glasses a day.

Practical ways to stay cool

Dress strategically: Wear layers and choose breathable, natural fibres like cotton or linen to help regulate your temperature.
Environmental control: Keep your bedroom cool by using a fan. You could even place a cold pack under your pillow, turning it often to the cool side when you feel warm.
Identify triggers: Try to avoid or limit known culprits that can set off a hot flash, such as alcohol, caffeine, spicy foods, and hot drinks. Quitting smoking may also help with mild symptoms.

Regular gentle exercise

Make an effort to maintain a healthy weight.

Remember that weight gain can worsen hot flashes and night sweats.

Physical activity helps improve mood, reduce fatigue, enhance sleep quality and strengthen bones. Make sure to include both aerobic activities (like brisk walking) and resistance exercises (like using weights or dancing) to protect against bone loss and improve insulin sensitivity. Aim for at least two and a half hours per week, spread over three or more sessions.

By the way, Yoga combines both strength and cardio, depending on the type of class you attend. Even better? Yoga and stretching also foster a body-mind connection that supports mental health.

The next point focuses more on grounding and relaxing activities and therapies.

Meditation and mindfulness

Tempted to dismiss meditation as hippie woo?

Please don't.

Research shows mediation can lift mood, alleviate menopausal symptoms and improve blood chemistry. For example, this controlled trial showed that Raja Yoga meditation helped participants significantly lower their bouts of insomnia.

Another study found that meditation practitioners experienced fewer menopausal symptoms, as well as positive changes in their glucose and HDL cholesterol levels.

The best part is that meditation is free! There’s no need to take a class to learn how to do it (although you have this option). This resource is helpful for new meditators.

Emotional therapy

A psychologist or counsellor shares practical tools for adjusting to this new stage in life.

You may be eligible for up to 10 subsidised mental health sessions a year, if your GP gives you a mental health treatment plan.. In other words, the Australian government covers part of the treatment costs, which certainly helps!

What about free therapy?

There are several options where you can speak to a therapist or health professional at no cost.

Free mental health support:

Lifeline 24/7 phone and online chat service: call 13 11 14, text 0477 131 114 or visit their website.

Beyond Blue phone and chat service: call 1300 224 636 or visit their website.

Mindspot: free online assessment and psychological care, funded by the Australian government.

Health Direct: visit their website or call 1800 022 222 for 24-hour health advice

Medicare Mental Health: free mental health support, no referral needed. Visit their website or call 1800 595 212.

Sane Australia: mental health support for people with persistent or recurring challenges. Call 1800 187 263 or chat online.

Helpful resources (not support services):

Australasian Menopause Society: Peak body for menopause in Australia and New Zealand. Find evidence-based, educational information on their website.

Jean Hailes website: resources, relatable stories and self-help tools that support women through menopause.

Black Dog Institute: This is not a crisis centre, but they provide helpful mental health information and resources.

Remember, you’re not alone, although you may feel that way at times!

Prioritise dental care

Since low estrogen impacts tissues in your mouth, visit your dentist at least once a year. Daily habits should include cleaning your teeth and gums morning and night, flossing, staying hydrated and chewing sugar-free gum to combat dry mouth.

Acupuncture

Does acupuncture help menopause? It’s worth considering! There isn’t much research on this, but some studies show that acupuncture alleviates moderate to severe menopausal symptoms, with no significant side effects.

What are the top 3 vitamins for menopause?

Vitamin B
Calcium
Vitamin C
Vitamin D
Magnesium
Vitamin E
Omega-3 Fatty Acids
Zinc
Iron

The above nutrients work in harmony to balance hormones and alleviate common menopausal symptoms. Ask your GP to test your blood levels, so you can address any deficiencies without causing excess levels.

Let’s focus on three common deficiencies: iron, calcium and vitamin D.

Iron: This mineral is crucial for blood production, energy and overall health. As we mentioned earlier, heavy bleeding often occurs during perimenopause, which depletes iron. It's common for perimenopausal women to need iron supplementation.

Calcium: As estrogen levels drop significantly during and after menopause, bone mass can weaken, increasing the risk of osteoporosis and fracture. Calcium supports bones! Good dietary sources: green vegetables and dairy products, such as milk, yogurt, and cheese. However, women's calcium requirements increase after menopause, so supplements may also be necessary.

Vitamin D: We love vitamin D for supporting muscle function, immunity, energy production, cardiovascular health and more. Not only does vitamin D boost calcium absorption, but it also strengthens bones on its own merit.

Taking supplements without understanding your nutritional needs can be harmful, so consult a medical professional first.

Best menopause supplements in Australia

Metagenics Adrenotone: This is good for when you're feeling tired and flat! The formula contains a combination of ingredients that support nervous system function, including Ashwagandha, Siberian Ginseng, Rhodiola, and Liquorice Root.

Metagenics Adaptan: The advanced blend of adaptogenic herbs, lavender, American Ginseng and Rehmannia helps to lower nervous restlessness and stress-related fatigue.

Metagenics Estrovera: The clinically proven plant extract ERr 731® alleviates common menopausal symptoms, including hot flashes, mood swings, fatigue, joint pain and low libido.

Metagenics O-Lift: This blend of powerful Chinese medicine herbs helps to ease night sweats, hot flashes, exhaustion and anxiety. In particular, the herb Rehmannia has a good reputation for regulating periods and supporting sleep.

Metagenics FemmeX Tropical Flavour Oral Powder: Not only is this formula delicious, but it also supports hormonal balance and lowers stress. The body easily absorbs Magnesium bisglycinate, which is effective for reducing premenstrual tension.

Metagenics Hemagenics Iron Advanced: A good way to restore depleted iron levels to boost energy levels. Iron bisglycinate is easily absorbed by the body and supported by vitamins B6 and activated B12.

Specialist Clinic Pharmacy can help you create a personalised plan

Book a consultation with our expert pharmacists for guidance on how to balance your hormones and alleviate menopause symptoms with targeted supplements. We provide a personalised service – taking the time to understand your lifestyle, specific health constitution and wellness goals.

Our pharmacists will carefully review your current medications and health history to recommend nutritional products, ensuring their safety and effectiveness.

Let us help you discover safe ways to feel better.

Call (02) 4737 3456 or complete this form to book your appointment.