Menopause symptom relief: Rediscovering comfort

Menopause might be natural, but that doesn’t make it easy. Whether it’s night sweats interrupting sleep or mood shifts affecting relationships, many women are all too familiar with the disruption this life phase can bring.

The good news is that there are decades of studies on menopause symptom relief, and you’ve never had more options at your disposal. Below, you’ll find the most effective symptom management techniques, including hormonal and non-hormonal treatments, so you can find a plan that fits your needs. 

What helps menopause symptoms? Hormonal options for relief

During menopause, your body produces less estrogen and progesterone—hormones that regulate the reproductive system and menstrual cycle. Hormone replacement therapy (HRT) replenishes one or both of them, depending on the medication. These treatments primarily focus on estrogen, but can include progesterone. 

According to the North American Menopause Society (NAMS) HRT is the most effective treatment available for hot flashes and night sweats. The FDA has approved it as a first-line option for moderate to severe symptoms. 

But there’s more than one type of HRT, and each targets different symptoms and risk profiles. Here are the two most common treatments:

• Combined HRT: This treatment pairs estrogen with progesterone. Without progesterone, estrogen can thicken the lining of your uterus, which can increase your risk of cancer.
• Estrogen-only HRT: The majority of women who’ve had surgery to remove their uterus don’t need to take progesterone, as there's no uterine lining to thicken. Instead, this method of HRT focuses solely on delivering estrogen.

There are also two main ways you can take HRT:

• Systemic HRT: This delivery method distributes estrogen, and sometimes progesterone, throughout the bloodstream. It treats whole-body symptoms, including hot flashes, night sweats, and mood changes. Systemic HRT is available as a pill, patch, spray, or gel.
• Low-dose vaginal estrogen: Vaginal estrogen can come in a few different forms, including a cream, ring, or insert used locally to relieve vaginal dryness and discomfort during sex. According to the American Urological Association, it can also reduce the risk of recurrent urinary tract infections (UTIs) in women who experience them regularly.

Non-hormonal prescriptions and medical care

HRT isn’t the right choice for everyone. Some women might not like the idea of hormone treatment, and others might not be suitable. For instance, if they’ve beaten certain kinds of breast cancer, especially hormone sensitive illnesses, HRT can increase their chance that it’ll come back. Thankfully, there are many more non-hormonal, evidence-backed remedies for menopause symptoms. Here are a couple of of the most common, as recommended by NAMS:

• Selective serotonin reuptake inhibitors (SSRIs) and serotonin and norepinephrine reuptake inhibitors (SNRIs): SSRIs and SNRIs are antidepressant medications for treating depression and anxiety. Doctors often prescribe them to address the mood shifts many women experience during menopause. One kind of SSRI, Paroxetine, can also treat hot flashes and night sweats.
• Gabapentin: While medical providers typically prescribe this drug for nerve pain and seizures, researchers have also found it effective in treating hot flashes. Gabapentin can cause drowsiness, making it especially effective for nighttime episodes.

Holistic approaches to mental and physical health

Try building psychological and nutritional techniques into your daily routine. These holistic healthcare methods may keep you feeling physically and mentally strong during the menopause transition. Here’s a few to consider:

• Cognitive behavioral therapy (CBT): This short-term, talk-based therapy works by changing how you think about and respond to stress. According to NAMS, it’s the most evidence-backed non-pharmacological option for dealing with menopause symptoms. 
• Sleep support: Poor-quality sleep is one of the most distressing aspects of the menopause transition. CBT for insomnia (CBT-I) can help by working through the thought patterns and habits that keep you awake. When you meet these symptoms head-on, you’re better equipped to fall back asleep after a hot flash or other nighttime disruption.
• Nutritional adjustments: Many women experience a decline in bone density after menopause. Calcium is essential for strong bones, and vitamin D helps the body absorb it. This is why getting enough of both is incredibly important throughout and after the transition. Research has also found that Mediterranean-style diets rich in vegetables, whole grains, and healthy fats can lower the likelihood of hot flashes.

Lifestyle changes to manage daily comfort

While lifestyle changes rarely eliminate symptoms on their own, they can improve how you’re feeling day-to-day—especially when layered into a broader care plan. Here are a few worth considering:

• Regular exercise: The Office of Disease Prevention and Health Promotion’s Physical Activity Guidelines for Americans recommends 150 minutes of moderate aerobic activity per week to boost mood and cardiovascular health. Adding two or more days of strength training will also preserve muscle mass and bone density, both of which decline more rapidly after menopause.
• Watch your triggers: Many women notice that caffeine, alcohol, and spicy food make hot flashes worse. Taking note of your triggers and adjusting your diet to avoid them is a low-risk, natural way to help menopause symptoms feel more manageable.
• Keep your environment on your side: Breathable layers during the day and moisture-wicking sheets and a bedside fan at night will make hot flashes easier to cope with.
• Manage stress actively: The unpredictability and the sense that your body is working against you can be just as tough as menopause’s physical symptoms. Self-care practices like mindful movement and breath work can help you manage this stress. Being more generally at ease will also make it easier to take mood shifts and hot flashes in stride.

Personalized care with Maven Clinic

Treating the symptoms of menopause is an ongoing process. It requires you to understand what your body needs and adjust as those needs change. But you don’t need to go through it alone—Maven Clinic’s Hormone Care Program connects you with specialists who’ll build a care plan tailored to you. They’ll factor in your entire health history and long-term goals, while answering your questions with empathy. 

The right clinical partner makes menopause care effective and less isolating. Book a virtual appointment with Maven Clinic to discover what that means for you.

FAQ

How long do menopause symptoms typically last?

The length of menopause symptoms varies, but most women experience them over several years. Research from the Study of Women's Health Across the Nation (SWAN) shows that the median duration for symptoms like hot flashes is 7.4 years. But for some women, especially those who start experiencing symptoms earlier in life, these can last for a decade or longer.

Can certain foods trigger hot flashes?

While what you eat and drink won’t trigger hot flashes directly, many women report that caffeine, alcohol, and spicy foods affect the frequency and intensity of their hot flashes. Tracking your meals in a journal can help you identify which specific items cause your symptoms to feel worse.

Are herbal remedies effective for menopause relief?

Studies on herbal treatments like black cohosh and soy show mixed results for symptom relief. The American College of Obstetricians and Gynecologists (ACOG) notes that while some women find mild relief, these supplements are not consistently more effective than a placebo. Before starting an herbal supplement, speak with your health provider.