Menopause is a reality all women must face typically in their 40s. Perimenopause occurs first. During perimenopause, the ovaries gradually reduce the amount of estrogen your ovaries produce up until you reach menopause. A woman has reached menopause when her ovaries stop releasing eggs and she ceases her period for a duration of 12 months. Many of the symptoms of perimenopause are the same as menopause, including hot flashes, difficulty sleeping, fatigue, irregular periods and painful intercourse.

Menopause affects every woman differently, although many describe it as a very difficult transition to endure. Below are some of the natural home remedies that may help soothe perimenopause and menopause symptoms:

1. Ginseng

One element you might want to consider adding to your menopause diet is ginseng. Ginseng can be added to tea in a powdered form, sipped as tea, or taken as a supplement. This will help you if getting enough sleep is your main concern. Ginseng is known to act as a sedative so it will help you to fall asleep faster and sleep longer.

2. Wild yam

Wild yam is another supplement you can try to alleviate the symptoms of both perimenopause and menopause. Studies have shown that this supplement helps with lower estrogen levels by acting like the estrogen that is no longer being produced. It can be taken in the form of a pill or it can also be applied to the skin through a cream or lotion.

3. Pine bark extract

Pine bark extract can be taken to reduce the effects of hot flashes during perimenopause and menopause. This extract, also called Pycnogenol, is a hormone that is plant based and made of naturally produced chemicals known as flavonoids. It can be found in stores and online.

4. Dong quai

Dong quai is a Chinese based herb that comes from the root of the plant. It can be purchased as a supplement or in a tea bag. While there is no scientific proof to support the effects this herb has on perimenopausal/menopausal symptoms, it has helped some women. However, the effects vary widely from person to person.

5. Vitamin D

Taking a Vitamin D supplement during menopause may not help with your symptoms, but it will make your bones stronger. One of the issues that menopause can cause is osteoporosis, or brittle bones. A Vitamin D supplement is recommended to keep your bones strong. Additionally, Vitamin D may help if you have mood swings or depression.

6. Black cohosh

Black cohosh is the most popular supplement used by menopausal women. Although there has been no scientific proof that this supplement helps with symptoms, many women swear it has. This supplement, taken in pill form, is made from the smashed roots of a plant that is native to North America.

7. Soy

Another recommendation for women is to add more soy products to their menopause diet.

The addition of soy can help with hot flashes, painful intercourse and excessive sweating at night. Soy can be added to your diet in a number of ways. You can use soy milk, eat or cook with soybeans, edamame and tofu. You can also up your soy intake by using soy extract in supplement form. Soy helps with menopause symptoms because it has estrogen that is made from plants. This helps the body’s estrogen levels to increase and soothe symptoms.

These are just some of the natural ways that a woman can help her body make it through perimenopause/menopause. There are many other natural supplements available to help as well, along with exercise such as yoga. Experiment and find what works best for you to help ease the symptoms because every woman is different.