Menopause is a natural biological process. Although it ends fertility, you can stay healthy, vital and sexual.There is generally a hormonal shift that occurs with menopause that may lead to mood swings, hot flashes, or insomnia.

In order to reduce the symptoms associated with menopause, there are natural remedies for menopause relief including diet and supplements.

Foods for Menopause Diet

When trying to balance hormones and reduce menopause symptoms your diet must include more minerals and healthy fats.  Consume plenty of the following hormone balancing foods below:

Organic fruits and vegetables – These contain phytosterols that can help balance hormones.
Natto – Fermented soy like natto contains a phytoestrogen that can help balance hormones, avoid this if you have had estrogen-positive breast cancer.
Omega-3 fats – The omega-3 fats from fish and flaxseed can protect the heart, promote smooth skin and balance hormones.
Water – Aim for 8 glasses daily to help replace fluids lost from hot flashes.
Cold-pressed oils – These oils provide essential vitamin E that helps regulate estrogen production.  Look for coconut oil, palm oil, extra-virgin olive oil, and flaxseed oil.
Cruciferous vegetables – Vegetables in the cruciferous family like broccoli, cabbage and kale contain indole-3-carbinol which naturally balances estrogen levels.

Foods that Cause Menopause and Hot Flashes

Conventional meat – Conventional raised meat or poultry may contain added hormones that can cause problems for the body’s own natural hormones. Make sure to choose hormone free, grass-fed protein whenever possible.
Sugar – Can cause hormone imbalance and candida increasing hot flashes.
Carbonated drinks – These beverages deplete the body of calcium and may lead to osteoporosis and hormone imbalance.
Alcohol – can aggravate hot flashes.
Packaged foods – These foods may contain toxins or additives.  Also these foods are typically high in carbohydrates that can cause hormone imbalance and may contain GMO ingredients that are toxic to the liver and will disrupt hormones.

Top 5 Natural Remedies for Menopause Relief

#1 Black cohosh (80 mg 1-2x daily)
Can help prevent menopausal symptoms.

#2 Natural progesterone cream- ¼ teaspoon (20 mg) to the skin and forearms 2-3x daily
Can help with menopausal symptoms and bone density.

#3 Vitex (Chasteberry 160-240 mg)
Vitex has been clinically proven to relieve hot flashes.

#4 American Ginseng (600-1200 mg)
May help increase energy and relieve hot flashes.

#5 Maca (1000-2000mg daily)
Can level cortisol levels and reduce hot flashes.