What if you do not want to take traditional hormone replacement therapy. There are diet changes such as decreasing caffeine and alcohol that can help. Studies have shown that women who exercise regularly have fewer menopausal symptoms and feel better.


Phytoestrogens are plant estrogens and are currently being studied. While they can be considered natural they may not be safer than traditional hormone replacement for women with estrogen dependent uterus or breast cancers. They probable are lower in equivalent dose. Foods that are high in phytoestrogens include flax seed and bread , soy beans and milk, tofu, yogurt, sesame seeds, multigrain bread, hummus, garlic, bean and alpha sprouts, sunflower, olive oil, almonds, green beans, onion, and blueberries.


Besides phytoestrogens Black Cohosh and Ginkgo bilobo have been shown to be effective. The problem with over the counter supplements is there is a lack of standardization so it is hard for a consumer to know the exact dose, quantity and purity. Herbal remedies can have potential side effects especially in combinations. It is a good policy to try supplements one at a time and at small doses at first. This way you can tell what is working and what gives you a side effects.


Other medications that have been found to help relieve hot flashes are a class of antidepressant medications known as selective-serotonin re-uptake inhibitors, or SSRIs (Prozac, Paxil, Effexor). Sleep disturbances may be helped with sleep aids such as Ambien or Lunesta.



In conclusion, women must work with their doctor to access their personal risk and benefits of taking hormone replacement therapy, natural remedies or other medications.