Whole Person Health in Menopause

So you’re waking up drenched in sweat. More irritable than normal. Finding yourself stripping down to your camisole in the dead of winter, then bundling back into your sweater, then tossing it aside again. An uninterrupted night of sleep has become a distant memory. Your back and joints ache. Sex…well, not so much. And what the heck is going on with your periods? One month you’re like a gushing geyser; the next month it’s gone missing altogether; the next month you spend two weeks spotting.

Welcome to menopause. Actually, you’re probably in perimenopause, that time just before you actually hit menopause, which is defined as the day you’ve gone 12 months without a period. Perimenopause can last a year or more (up to 10 years in some women) and no, it’s not a fun time. Honestly, though, even the postmenopausal years can be fraught with hot flashes, sleepless nights, moodiness, and other menopausal symptoms . ¹

It all comes down to shifting hormones that, in the end, signals the end of your reproductive years. But even as one chapter ends, another begins, one many women view positively. In one study, researchers asked 393 women to share their thoughts about passing through menopause. More than half mentioned positives about the transition, including relief that their periods and menstrual-related symptoms were over and that they didn’t have to worry about pregnancy any longer. Many cited the personal growth and freedom to focus on themselves they felt. They talked about feeling stronger, having a greater connection with their inner feelings, experiencing fewer inhibitions, and feeling more confident in expressing themselves. ²

Most of what we hear about menopause has to do with life-disrupting symptoms. That’s because they’re real. The most prevalent are vasomotor symptoms – hot flashes and night sweats, which about 80 percent of women experience. A third classify them as frequent, severe, and having a “profound impact” on their quality of life. ³ Hot flashes often occur several times per day, with about 1 out of 11 perimenopausal and 1 out of 14 postmenopausal women experiencing more than seven a day.4 The good news is that they typically taper off within a few a years after menopause. ⁴, ⁵

Vaginal atrophy, defined as the thinning and drying of the vaginal lining, affects nearly half of all menopausal women. It also has a profound negative impact on quality of life and self-image, and can persist long after other menopause-related symptoms fade. ^6-9 In addition to making sex painful, it can also increase susceptibility to vaginal and urinary infections. ⁶

Other common symptoms include anxiety, tiredness, stiff or painful joints, back pain, urinary incontinence,
headaches, and heart palpitations, weight gain, and memory and other cognitive problems. ¹⁰

Menopause is a natural process, not a disease. Seeking relief by the medical route depends on how bothersome or severe your symptoms are. A common treatment for menopausal symptoms is menopausal hormone therapy (MHT). You may know it as HRT, an older name that’s a bit less specific. Today, MHT is available in patches, creams, gels, vaginal rings or creams, or oral tablets that replace estrogen, progesterone, or both. ³, ¹¹ It’s excellent at improving hot flashes and has an additional benefit in its ability to prevent bone loss, or osteoporosis. However, it may also increase the risk of breast cancer, endometrial cancer, and blood clots in some women. ³,¹²,¹³ That’s why women with a history of cancer or an increased risk of cancers like uterine or ovarian sometimes cannot use it.3 However, combination treatments, most notably Duavee (estrogens plus bazedoxefine) have been shown in large-scale trials to reduce menopausal symptoms, and are associated with reduced risk of invasive breast cancer compared to standard estrogen-progestin regimens. ¹⁴ It’s also possible to use MHT just for vaginal dryness, in the form of a topical cream, tablet, or ring that delivers hormones where you need them.

Here’s some genuinely exciting news in the non-hormonal world: fezolinetant, sold as Veozah, became the first FDA-approved neurokinin-3 (NK3) receptor antagonist for those moderate to severe hot flashes that have you peeling off layers like you’re doing some sort of reverse striptease. ¹⁵,¹⁶ Approved in May 2023, this medication works by targeting the brain circuits that control your internal thermostat—you know, the one that’s clearly gone haywire. Clinical trials show it can slash hot flash frequency by 50-80% within just one week. ¹⁵,¹⁶ That’s faster than it takes to get a doctor’s appointment! It’s particularly valuable if you’re one of those women who can’t use hormone therapy because of breast cancer history or other contraindications. Finally, a non-hormonal option that actually works as well as the hormonal ones. ¹⁷

In 2013, the Food and Drug Administration approved the antidepressant paroxetine (Paxil), sold under the brand name Brisdelle, for hot flashes. It is taken once daily before bed, but don’t use it if you’ve had breast cancer or are taking tamoxifen. Other non-hormonal medications that may have some benefits are gabapentin (Neurontin), venlafaxine (Effexor), desvenlafaxine (Pristiq), citalopram (Celexa), and escitalopram (Lexapro). None are FDA-approved for hot flashes.

These are not all your options. The growth in women’s search for alternatives to hormone therapy really gained momentum in the early 2000s, after the release of results from the Women’s Health Initiative, which involved 27,347 postmenopausal women. The study found higher risks of coronary heart disease, breast cancer, stroke, pulmonary embolism, dementia, gallbladder disease, and urinary incontinence in women using a particular oral form of estrogen/progesin. ¹¹

Although the study and its findings were controversial, millions of women immediately stopped taking their hormones, only to find their hot flashes return. In one study of 6,383 women who had used hormone therapy, 80 percent of whom had stopped using it, most said they turned to one or more types of complementary or alternative medicine (CAM) approaches for their symptoms.¹⁸

Subsequent studies did confirm that menopausal hormone therapy is safe and effective when therapy is individualized by patient profile and formulation. For example, if you have a relatively higher risk of stroke or breast cancer, you may take MHT in a different formulation than someone who has virtually no risk. Newly developed transdermal (through the skin) systems, such as gels or patches, and bioidentical hormone preparations, carry a lower risk of stroke and are generally safer than those earlier pills that were studied in the Women’s Health Initiative. The newer preparations are now recommended by consensus guide-lines. ¹⁹Multiple large studies published in 2024 and 2025 have further validated the benefits and safety profile of MHT for ap-propriate candidates.²⁰

However, the literature is rich with studies on alternative options to traditional medications for this most bothersome of menopausal symptoms. And many of these approaches also help with other menopausal symptoms. Not surprisingly, women who experience hot flashes are more likely to turn to whole person health treatments – sometimes called integrative therapies or CAM in medical literature – than women who don’t. ²¹

In this section, we provide you with an overview of whole person health approaches to safely manage your menopausal symptoms. If you go this route, you’re not alone. One study estimated that slightly more than half (53 percent) of menopausal women used at least one non-drug or -hormone treatment to help manage their symptoms.²² Another found a similar number of women used whole person health approaches and 60 percent said it helped their symptoms.²³

When it comes to whole person health for menopausal symptoms, there are three main categories: ²⁴

• Mind-body practices, including hypnosis, cognitive behavioral therapy (CBT), relaxation, biofeedback, meditation, and aromatherapy
• Natural products, such as herbs, vitamins, minerals, and dietary supplements.
• Whole system approaches, such as acupuncture, reflexology, homeopathy, and traditional Chinese medicine

Let’s take a quick look at some.

Hypnosis

No, we’re not talking about making you do silly things. Medical hypnosis puts you into a deep state of relaxation, making you more susceptible to suggestions – including your own. Two studies involving five sessions of hypnosis for hot flashes among breast cancer survivors found a significant reduction in their frequency and severity, about the same as with hormone therapy.²⁴ Other studies find hypnosis can also improve sleep quality and sexual function. Even the North American Menopause Society (NAMS) recommends hypnosis for menopausal symptoms.²⁵ You can find a medical hypnotist through the American Society of Clinical Hypnosis .

Cognitive behavioral therapy (CBT)

Cognitive behavioral therapy is short-term therapy in which you work with a therapist to reframe how you think about and react to your symptoms. One study found a 52 percent reduction in the impact of hot flashes on breast cancer survivors who received CBT compared to 25 percent in women who did not receive the intervention, even though the frequency of hot flashes felt about the same in both groups.²⁶

Cognitive behavioral therapy is another intervention that NAMS recommends for reducing the impact of hot flashes and night sweats on quality of life, even if it doesn’t reduce the frequency.²⁵ Recent evidence shows CBT reduces how bothersome women find hot flashes by 50-70%, and the benefits stick around for 3-6 months after treatment ends.²⁷,²⁸ Even better, you can now access digital CBT platforms, so you don’t have to worry about sweating through your drive to the therapist’s office during a hot flash attack.

Mindfulness training

This approach involves learning to recognize and discriminate more accurately between the thoughts, feelings, and sensations of an experience so you can be less reactive to them and observe them in a more dispassionate manner. A practice called mindfulness-based stress reduction, or MBSR, has been shown to help. You can think of it as learning to say “Oh, there goes my internal furnace again,” instead of “Oh no, I’m melting!” Studies show MBSR reduces women’s distress from hot flashes by 15-20% and significantly improves sleep quality, anxiety, and that feeling like you’re about to lose your mind.²⁹ The benefits last at least three months after the eight-week program—which is longer than most of our New Year’s resolutions.

In one randomized trial, 110 late perimenopausal and early post-menopausal women experiencing an average of five or more moderate or severe hot flashes (including night sweats) a day were randomized to attend eight weekly classes on biofeedback and relaxation, and one all-day class, or to no intervention.

After 20 weeks, women attending the classes saw the “bothersomeness” of their symptoms fall 22 percent compared to 10.5 percent for those who didn’t get the training. The women in the first group also demonstrated significant improvements in quality of life, sleep quality, anxiety, and perceived stress, all of which persisted at least three months (the time period they were followed) after the intervention.³⁰

Yoga

The emphasis on being in the moment as well as the movements and deep breathing inherent to yoga are likely behind the benefits that studies on yoga often find when it comes to the psychological symptoms of menopause, including quality of life, sexuality, and fatigue, although not hot flashes and other vasomotor symptoms.³¹

Aromatherapy

You may know that lavender can improve sleep (spray some on your pillow), but did you know it can also improve hot flashes. One 12-week study in 100 women, in which half received lavender essential oil and half a placebo for six weeks, after which they switched, found that the essential oil slashed the number of hot flashes in half compared to a less than 1 percent reduction with the placebo.³² A simple and safe procedure.

Black cohosh

Black cohosh, or cimicifuga racemosa, is possibly the most-studied herbal remedy for hot flashes. But here’s the thing; although most studies show significant improvements in menopausal symptoms, the improvements aren’t much different from that of placebo.

Nonetheless, the authors of a review of 16 studies concluded that while there wasn’t enough evidence to recommend the use of black cohosh for menopausal symptoms, there was enough evidence to suggest more studies should be conducted.³⁵ We should point out, however, that the findings in that review were considered somewhat controversial.³⁶ Plus, as the North American Menopause Society notes, black cohosh is “relatively low risk.”

Meanwhile, a study focused only on the effects of black cohosh on sleep in 42 women just after menopause found significant improvements in sleep in the women who received the herb versus those who received placebo. ³⁷ As with any herbal treatment, be sure to talk with your physician, nurse practitioner or pharmacist before trying it, especially if you are on other medications, to be sure it does not interact or interfere with those medications.

Phytoestrogens

Phytoestrogens are plant-based estrogens found in soy and red clover. They are often touted as “natural estrogens” and, indeed, they can contain large amounts of the isoflavones genistein and daidzein that may produce “estrogen-like” effects. While clinical trials are mixed, often showing no difference between placebo and the phytoestrogen on menopausal symptoms, recent evidence continues to give soy isoflavones and red clover the thumbs up for safety—no increased breast or endometrial cancer risk. ³⁸,³⁹ In fact, the large-scale studies published through 2025 suggest these plant-based compounds might actually reduce cancer risks while providing some relief from menopausal symptoms. So go ahead and enjoy that soy latte without guilt—it might be helping more than just your caffeine withdrawal. ⁴⁰

Acupuncture

Acupuncture is an ancient Chinese healing system used throughout the world. Practitioners insert hair-thin needles into specific points along the meridians or at the tender points in the body. A year-long, federally funded study found that acupuncture may significantly reduce hot flashes and other menopause-related symptoms, including memory, anxiety, and sleep quality, with the benefits lasting at least 6 months after the acupuncture treatments ended. ⁴¹ Numerous other studies also show benefits for hot flashes, sleep, and somatic symptoms such as pain and fatigue. ²⁴

Structured exercise

Now, before you roll your eyes and think “Here comes the exercise lecture,” hear us out. We’re not talking about becoming a gym rat or training for a marathon. Structured exercise programs—specifically 30-minute sessions five times a week combining some heart-pumping activity with resistance training—provide benefits that go way beyond the usual ‘exercise is good for you’ platitudes.⁴²,⁴³ Research shows this approach improves mood, sleep quality, and bone density while reducing joint pain and helping with healthy weight management.⁴⁴,⁴⁵

Mediterranean diet

The Mediterranean diet isn’t just for people who want to pretend they’re vacationing in Tuscany. This eating pattern—think fruits, vegetables, whole grains, fish, and olive oil (yes, you can be generous with the olive oil)—shows particular promise for menopausal health.⁴⁶ Studies demonstrate this way of eating reduces hot flash frequency while supporting your cardiovascular health and bone density.⁴⁷ Plus, it’s delicious, which is more than we can say for some of the other things we’re supposed to do for our health.

Other herbs with some potential benefits for various menopausal symptoms include St. John’s wort for hot flashes and sleep;⁴⁸,⁴⁹ ginseng for hot flashes and overall well-being, including depression and sexual dysfunction;⁴⁹ and flaxseed for hot flashes.⁴⁹

While this pocket guide primarily focused on the downsides of the menopausal transition and how to manage them, I don’t want you to focus only on the negatives. Definitely find the help you need to improve menopausal symptoms and restore your quality of life. But also look within yourself to identify and embrace the positives of this next phase of your life and the new opportunities now available to you.

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