My experience as a Naturopath Menopause

Naturopath Menopause

Are you going through menopause and feeling overwhelmed?  

You are not alone!

As a natural health practitioner and over 50, I feel your pain. As I laid awake in the middle of the night covered in sweat I recalled the first paper I wrote on menopause.

All those years ago when I wrote it I thought, “Ah that will never happen to me. I will breeze through menopause and be able to use all my training and herbs to avoid any of the symptoms.”

                                No such luck. Menopause hit me like a freight train!

But it did make me revisit all my studies and success cases and think about what I need to do for myself and you.

Hopefully, some of the following suggestions are of assistance to you. Of course, I do recommend you see a health professional to rule out anything else and if symptoms persist we can help you.

So what is Menopause?

Menopause is a natural phenomenon that usually lasts about 1 week—the duration of the last menstrual period and is a retrospective clinical diagnosis a year after that last period. (Shangold & Mirki 1994). The average age is about 51 years of age and this is due to the cessation of function of the ovarian follicular. (Rakel, D. 2012).  

Speaking with many women everyone seems to be slightly different with symptoms and onset. Some seem to notice small changes for many years and others are like me and it all hits at once overnight. 

One day I had nothing, the next day waves of emotions, hot flushes, insomnia, brain fog and weight gain.

Menopause or perimenopause?

Perimenopause, the period leading up to menopause, can last several years and is marked by hormonal changes in the body. Most women call this time going through menopause. For all intents and purposes, it’s not worth being pedantic. 

Symptoms of menopause

But there are heaps of articles on the internet telling you what the symptoms are and if you are reading this article I guess you are already well and truly aware of what your symptoms are. The big question I am sure you have is what can you do to minimise some of the more annoying symptoms.

Main symptoms :

  • Hot flashes,
  • Night sweats,
  • Mood swings,
  • Irritability
  • Vaginal dryness.
  • Changes in the menstrual cycle, including heavier or lighter periods, or missed periods.
  • Insomnia
  • Fatigue
  • Decreases in sex drive
  • Weight gain
  • Bloated

What really annoys me though are those teas and supplements that cost a small fortune and have heaps of promises about solving your menopause symptoms overnight. The old saying” if it sounds too good to be true it probably isn’t true”. I have noticed even for myself, what works for a few months stops working, which is logical as our hormone levels change that a one-size-fits-all approach can’t work. What I do know for sure is the following

What can I do to help you?

Peri-menopause and menopause holistic approach

As a naturopath, my approach to alleviating menopausal symptoms is grounded in a personalised and holistic strategy.

I begin by thoroughly assessing your overall health, lifestyle, and specific symptoms to create a tailored treatment plan.

Incorporating natural remedies such as herbal supplements, dietary adjustments, and lifestyle modifications, I aim to address the underlying causes of menopausal discomfort.

My emphasis lies in achieving hormonal balance, supporting adrenal health, and optimizing nutrition to manage issues like hot flashes, mood swings, and sleep disturbances.

My goal is to empower you to take charge of your health naturally and collaboratively navigate the complexities of the menopausal transition, ensuring a holistic and supportive journey towards enhanced well-being.

Find out more about me.

Naturopathic treatment for hot flashes

AVOID -Alcohol, sugar, caffeine, spicy food.

I know! I hate myself for saying this. The good news is everyone is different.

Everyone is different. I have a client who can’t have caffeine, another alcohol is her trigger, for me it’s sugar.  

I recommend keeping a food diary for a week or two and seeing your health professional to help decipher, although you will have an idea pretty quickly.


Talk to your health professional before you start any exercise program.

Based on your fitness level exercising for 30-60 minutes a day, aiming for raised heart rate and sweat can not only help reduce hot flushes but also helps with those pesky extra kilos that menopause throws our way.

The theory behind it is sweating is one of the ways the body eliminates toxins and estrogen. So by forcing the body to sweat at a time that suits us we minimise those hot sweats when it doesn’t suit us .. like 2 am


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Naturopath, Nutritionist

Clinic North Gosford NSW Central Coast
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