A new review found that women experiencing mild to moderate menopause symptoms may find relief through lifestyle changes, over-the-counter supplements, and behavioral therapy. Researchers suggest a three-step approach starting with exercise and diet improvements, then trying natural supplements, and finally considering prescription medications if needed. While the evidence for many natural remedies is limited, some supplements and cognitive behavioral therapy showed promising results in helping women manage hot flashes, mood changes, and other menopause symptoms without prescription hormones.

The Quick Take

  • What they studied: How well non-prescription treatments work for managing mild to moderate menopause symptoms
  • Who participated: Women experiencing menopause symptoms who prefer to avoid or cannot use hormone therapy
  • Key finding: A combination of lifestyle changes, natural supplements, and behavioral therapy may help reduce menopause symptoms
  • What it means for you: If you have mild menopause symptoms, you might find relief through exercise, diet changes, and certain supplements before needing prescription medications

The Research Details

This systematic review analyzed existing research on non-prescription treatments for menopause symptoms. The researchers looked at studies ranging from large-scale analyses to individual clinical trials to understand what works best for women who want to avoid hormone therapy. They examined evidence for lifestyle changes, dietary supplements, herbal remedies, and behavioral therapies.

This type of comprehensive review is valuable because it brings together findings from multiple studies to give a clearer picture of what treatments actually help. Rather than relying on single studies, it provides a broader view of the evidence.

The review included high-quality randomized controlled trials for some treatments, particularly behavioral therapy. However, much of the evidence for supplements and lifestyle changes comes from lower-quality observational studies, which means the results should be interpreted with some caution.

What the Results Show

The review found that behavioral therapy, especially cognitive behavioral therapy, had strong evidence for helping women manage menopause symptoms. This type of therapy helps women develop coping strategies and change thought patterns that may worsen symptoms. Lifestyle changes like regular exercise and improved diet also showed benefits, though the evidence was less robust. These changes not only may help with menopause symptoms but also improve overall health and well-being.

Some over-the-counter supplements and herbal remedies showed promise in managing symptoms, but the evidence was mixed. The researchers noted significant problems with supplement studies, including inconsistent dosing, varying product quality, and different ingredients across products. This makes it difficult to know which specific supplements might be most helpful.

This review builds on existing knowledge by organizing treatments into a practical three-step approach. It acknowledges that while hormone therapy may be most effective, many women need or prefer alternatives, and there are evidence-based options available.

The main limitation is that evidence for many natural treatments is based on lower-quality studies. Additionally, supplement quality and dosing vary widely between products, making it hard to give specific recommendations. The review also notes that some supplements may interact with medications or be inappropriate for women with certain health conditions like breast cancer.

The Bottom Line

Start with lifestyle changes like regular exercise and a healthy diet, which have the added benefit of improving overall health. Consider cognitive behavioral therapy, which has strong evidence for symptom relief. If you want to try supplements, consult with a healthcare provider first, especially if you take other medications or have health conditions.

Women experiencing mild to moderate menopause symptoms who prefer natural approaches or cannot use hormone therapy. Women with severe symptoms or certain health conditions should work closely with healthcare providers.

Lifestyle changes may take several weeks to months to show benefits. Behavioral therapy effects may be noticed within a few weeks of starting treatment. Supplement effects, when they occur, typically develop over several weeks.

Want to Apply This Research?

  • Track daily exercise minutes, hot flash frequency and intensity, sleep quality, and mood changes to identify patterns and measure improvement
  • Set daily exercise goals, log dietary changes, and record supplement use to monitor which combinations work best for your symptoms
  • Create weekly symptom severity ratings and track lifestyle factors to identify what helps most over time, sharing this data with healthcare providers

This information is for educational purposes only and should not replace professional medical advice. Consult with your healthcare provider before starting any new supplements or treatments, especially if you have underlying health conditions or take medications.