How to prepare for menopause naturally?

Menopause is coming. And let’s face it, no one is ever fully prepared when all the hot flashes and sleepless nights begin. In fact, you might even feel like a teenager again with all the mood swings that come with this life transition.

But fear not! There are plenty of ways to prepare for menopause naturally so you can ride this hormonal rollercoaster like the badass woman you are meant to be.

Brace Yourself: The Symptoms

Before we dive into remedies, know what symptoms you might face during menopause, because believe us – forewarned is forearmed!

  • Hot Flashes: That sudden rise in body temperature causing facial flushing and excessive sweating.
  • Night Sweats: Hot flashes’ night-time counterpart—caused by significant drops in estrogen levels.
  • Mood Swings: Changes in hormones equal changes in emotions!
  • Irregular Periods: Expect some upheaval before those periods finally end.
  • Vaginal Dryness: Yes ladies, it’s dry down there (and don’t worry -it’s totally normal).

Those were just some of the most common signs; more inclusive lists exist if anyone wants nightmares about their impending change

Load up on Phytoestrogens

Phyto…WHAT? Don’t stress; phytoestrogens merely refer to compounds found mainly in plants that have similar hormonal effects as estrogens produced within our bodies but without any risks associated with them. Eating food rich in phytoestrogen help alleviate symptoms such as hot flushes while providing many essential nutrients for overall health.

Top 5 Foods Rich In Phytoestrogens

  1. Soy products such as tofu or edamame
  2. Flaxseeds
  3. Sesame seeds
  4. Chickpeas/Hummus
  5. Dried Fruits: Apricots, Dates, and Prunes

Pro-tip: Increase your daily intake of phytoestrogen by including any or all of these foods in your diet regularly.

Exercise as If Your Life Depends on It

Regular exercise alone can help reduce hot flashes and other symptoms associated with menopause. It also lowers resting heart rate, relieves anxiety & depression and even aids weight loss.

Try certain high-intensity interval training (HIIT) to lose extra fat gained around the abdominal area before menopause for a better chance at limiting deep belly-fat stores during this time.

The best workouts to combat Menopausal Symptoms include:

  • Jogging
  • Aerobic Dancing
  • Resistance Training
  • Brisk Walks

Keep the blood flowing!

Stress Management is Key

Menopause usually includes mood swings reducing mental health stability. That’s probably why there’s no escaping stress during this transition period: work-life stresses along with many hormonal changes.

While it may not be possible to get rid of stress altogether, management strategies could help keep symptoms such as hot flashes under control. Yoga classes or some good vibes music paired with deep breathing exercises (insert calming “Om’s”) are just what doctor ordered—raising feel-good endorphins while keeping those nasty hormones away from triggering mood swings that cause anxiety attacks!

The point is…don’t let your mind turn against you think positively about things always look on sunny side rather than being pessimistic (unless it’s aa total disaster; then embrace the negativity!)

Get Enough Sleep Beforehand

Hot flashes are commonly exacerbated by lack of sleep! To avoid spending nights staring at ceilings because bloody hormone fluctuations makes feeling infernal – try different relaxation techniques before bed.

1) Soft music – something soothing like Jazz!
2) A warm bath– nothing too fancy unless you want a candlelight bubble bath moment…
3) Dark mode—turn of all lights from screens or windows if possible
4) Breathing techniques- rhythmic inhales and exhales–time to meditate ladies!

All worth trying, so your brain can shut off positively.


It wasn’t just for comfort in the last decade; belief in acupuncture is quite high. It’s widely believed that this ancient Chinese needle technique reduces menopausal symptoms such as hot flashes, night sweats, anxiety and mood swings!

Scientific evidence suggests that acupuncture helps regulate hormones – sounds like a win-win situation! Next time you are feeling lost imagining everything as pins on an acupressure mat (No don’t literally do that step)

Menopause Support Groups (MSGS)

Going through this phase alone might be challenging mentally. That’s why finding individuals experiencing similar challenges can help ease out the stress levels.

MS groups give personal satisfaction along with making strong bonds with those who understand what craziness comes during these times!

Also recall… funerals are where people surrounded by friends & family think…why did we not meet more often? MS support groups will feel better than attending one (trust us)


In conclusion -to prepare yourself naturally for menopause should: Try eating phytoestrogen-rich foods regularly along with regular workouts comprising jogging or other related aerobic exercise; manage mental stressors through mindfulness strategies such as yoga classes plus breathing exercises which eradicate panic attacks turning into anxious ones. Lastly, consider seeking assistance from MSGs providing social support when needed during transitional periods making it easier to deal with things before they get outta hand entirely… (Wink Wink)