Menopause Symptoms Beyond Belly Weight: Natural Relief

Beyond your belly: 6 other menopause symptoms you can tackle naturally

Menopause isn’t just about belly weight – it can impact your sleep, mood, joints, and more. Here’s how to tackle six common symptoms naturally and feel like yourself again.

A woman gently stretching on a woven rug in morning light, symbolising self-care and natural wellness practices for menopause support.

When you think about menopause symptoms, weight gain around the belly often comes to mind first. And yes, hormonal changes during menopause can affect how our bodies store fat, particularly around the midsection. But menopause brings a constellation of other symptoms that can significantly impact your daily life and wellbeing.

If you're navigating menopause, you're not alone in experiencing changes that go far beyond what you see in the mirror. From disrupted sleep to brain fog, joint discomfort to mood fluctuations, menopause affects you as a whole person; your body and your mind.

There are natural, effective ways to address these symptoms and help you feel yourself again.

At Nourishing Apothecary, we take a holistic approach to menopause support, addressing the root causes of hormonal imbalance rather than simply masking symptoms. Here are six common menopause symptoms beyond belly weight gain, and how you can tackle them naturally.

1. Hot flashes: cooling the fire within

Hot flashes affect up to 80 per cent of women during menopause, causing sudden waves of heat, sweating, and discomfort. Hot flashes occur when your body isn’t able to regulate it’s temperature because of declining oestrogen levels affect.

Natural solutions for hot flashes

Naturopath-approved herbal support: Our practitioners often recommend naturopath-approved supplements from trusted brands like Herbs of Gold and Green Nutritionals. Vitex (chasteberry) helps regulate hormonal fluctuations, while red clover provides gentle plant oestrogens called isoflavones to support hormonal balance naturally.

Lifestyle adjustments: Keep your environment cool, dress in breathable layers, and identify personal triggers like spicy foods, caffeine, or stress. Deep breathing exercises during a hot flash can help reduce its intensity and duration.

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2. Sleep disruption: reclaiming restful nights

Falling oestrogen and progesterone levels can wreak havoc on your sleep patterns. You might find yourself waking frequently, struggling to fall asleep, or having disruptive night sweats.

Natural solutions for better sleep

Naturopath-curated herbal remedies: Our Wellness Apothecary features carefully selected sleep support supplements that work as gentle nervous system relaxants. Magnesium glycinate taken before bed supports muscle relaxation and deeper sleep phases.

Sleep hygiene: Create a cool, dark sleeping environment and establish a consistent bedtime routine. Limit screen time before bed, as blue light can interfere with your body's natural melatonin production.

Nutritional support: Avoid large meals, caffeine, and alcohol close to bedtime. Consider foods rich in tryptophan, like turkey, almonds, and tart cherries, which support natural melatonin production.

“Bare feet resting on a textured rug beside a bed, evoking calm mornings and grounding self-care rituals

3. Brain fog: clearing the mental haze

Many women describe feeling like they're thinking through cotton wool during menopause. This "brain fog" can include memory lapses, difficulty concentrating, and feeling mentally sluggish.

Natural solutions for mental clarity

Omega-3 and brain health supplements: Our Naturopath-approved range includes high-quality Nordic Naturals fish oils and other omega-3 supplements that support brain health and cognitive function. Include fatty fish, walnuts, and flaxseeds in your diet alongside targeted supplementation.

Adaptogenic support: Maca root, which we stock for hormonal balance, can also help your body adapt to stress while supporting mental clarity and focus. Our naturopaths often include adaptogens in custom herbal formulations for comprehensive menopausal support.

B-complex vitamins: These vitamins are crucial for nervous system health and energy production. Folate, B6, and B12 are particularly important for cognitive function and mood regulation.

Mindful practices: Regular meditation, puzzles, and learning new skills can help maintain cognitive flexibility and mental sharpness.

4. Joint pain: easing the aches

Declining oestrogen levels can increase inflammation throughout your body, leading to joint stiffness, aches, and reduced mobility. This is often one of the most overlooked symptoms of menopause.

Natural solutions for joint comfort

Anti-inflammatory foods: Include turmeric, ginger, leafy greens, and fatty fish in your diet. These foods contain natural compounds that help reduce inflammation throughout your body.

Herbal support: Boswellia and devil's claw have traditionally been used to support joint health and reduce inflammation. Our anti-inflammatory supplement range features naturopath-approved formulations that contain natural compounds to help reduce inflammation throughout your body.

Gentle movement: Regular, low-impact exercise like swimming, yoga, or walking helps maintain joint mobility and strength. Avoid high-impact activities that might aggravate joint discomfort.

Essential fatty acids: Omega-3 supplements can help reduce joint inflammation and stiffness when taken consistently over time.

woman doing a slow morning stretch on a natural fibre rug, reflecting calm, balance, and holistic self-care during menopause

5. Mood changes: stabilising emotional wellbeing

Hormonal fluctuations during menopause can trigger anxiety, irritability, mood swings, and even depression. These emotional changes are real and valid responses to the significant hormonal shifts occurring in your body.

Natural solutions for emotional balance

Adaptogenic herbs: Ashwagandha and rhodiola can help regulate cortisol levels and support your body's stress response. These herbs may help reduce anxiety and improve overall mood stability.

Nervous system support: Magnesium acts as a natural muscle and nervous system relaxant. B-complex vitamins, particularly B6, support neurotransmitter production for stable mood.

Lifestyle practices: Regular exercise releases mood-boosting endorphins, while mindfulness practices can help you navigate emotional fluctuations with greater ease.

Community support: Connect with other women going through similar experiences. Sometimes simply knowing you're not alone can provide tremendous emotional relief.

6. Changes to skin and hair: nurturing from within

Declining oestrogen affects collagen production, leading to drier skin, increased wrinkles, and changes in hair texture or thickness. Your skin may become more sensitive, and hair might feel brittle or thin.

Natural solutions for skin and hair health

Collagen support: Vitamin C is essential for collagen production, while silica from horsetail herb can support hair and nail strength. Bone broth provides natural collagen and amino acids.

Essential fatty acids: Omega-3s and omega-6s help maintain skin moisture and elasticity. Evening primrose oil can be particularly beneficial for dry, sensitive skin.

Antioxidant protection: Vitamins A, C, and E protect against free radical damage that accelerates aging. Green tea, berries, and colourful vegetables provide natural antioxidants.

Gentle skincare: Use natural, fragrance-free products and avoid harsh chemicals that can irritate increasingly sensitive skin.

A holistic approach to menopause wellness

While these natural solutions can provide significant relief, remember that menopause affects every woman differently. What works perfectly for one person might need adjustment for another. This is where personalised, expert guidance becomes invaluable.

At Nourishing Apothecary, our naturopaths specialise in supporting women through menopause with individualised treatment plans. We look beyond your symptoms to understand the underlying hormonal imbalances and create comprehensive support strategies that address your unique needs.

Our approach combines:

Detailed hormonal assessment
Personalised herbal medicine formulations
Nutritional guidance and supplementation
Lifestyle recommendations tailored to your circumstances
Ongoing support throughout your menopause journey

Your menopause, your way

Menopause isn't a disease to be endured; it's a natural life transition that can be navigated with grace, support, and the right natural tools. While belly weight gain might be the most visible change, addressing these six other common symptoms can dramatically improve your quality of life during this transition.

You don't have to face menopause alone or simply "put up with" uncomfortable symptoms. Natural medicine offers effective, gentle solutions that work with your body's wisdom to restore balance and help you feel yourself again.

If you're ready to take control of your menopause experience and discover how natural therapies can support your wellbeing, we're here to guide you every step of the way.

Ready to feel yourself again? Book a discovery call with one of our experienced naturopaths to explore how we can support your unique menopause journey with personalised, natural solutions.