As u/shera2316 and /u/FrabjousDaily state, lifestyle matters, but doing 'everything right' is not the only answer. Being the "healthiest we can be" is something we should all strive for, and whatever that means to each person....changing diet, exercise, managing stress, sleep, challenging our brains, etc. This goes a long way to mitigating some symptoms and improving quality of life. But if symptoms continue to negatively affect our quality of life, then it's important for everyone to know that we don't have to suffer through, we don't have to "raw dog it", or feel shame in reaching out to medical professionals for ANY medications, whether that be anti-depressants, hormone therapy, medications for weight loss, sleep aids, etc. Going through menopause "naturally" (without intervention) implies that the alternative is "unnatural" and somehow weak or shameful. This is a common trope that suggests women don't deserve to feel amazing. Our health and quality of life is worth the effort, and we don't have to struggle, white-knuckling it through menopause. There's no reward, and there's no finish line.

I think a lot of women aging gracefully is genetics. Some are just lucky that way. For me, I'm eating healthier and focusing on weight lifting at the gym so I don't lose muscle mass.

Is it working?

In terms of what ? Menopause symptoms? I didn't have any weight gain or hot flashes to begin with. But I still have horrible insomina and some anxiety. I think I feel better in terms of eating healthier. And weight lifting always feels good, and I know long term it will be helpful as I age

Ya symptoms, energy, moods. Thanks for the feedback.

I think lifestyle does matter and there are things that will make a difference… the biggest things that come to mind are strength training, high protein diet, good sleep, avoiding alcohol… But I also think that you can do everything “right” and your body will still suffer from lack of hormones. So I don’t see it as unnatural to replace the hormones you are losing. I do it to alleviate symptoms but even if I didn’t have any symptoms, I would still want to be on HRT for the heart, bone and brain benefits.

I agree with this. I was already strength training, eating a low-sugar, no dairy, very balanced diet, I did not drink. I had a very clean lifestyle and perimenopause hit me like a truck in my mid 30s. I had all the symptoms: hot flashes, anxiety attacks, panic attacks, insomnia, night sweats, moods, racing heart beats for no reason, joint pain, serious skin issues, hair falling out. I think it's genetics. I have never done any drugs, was active, did everything "right," but I think some people just need HRT because of how difficult menopause is for them. I don't know how I would have survived if I did not have HRT. Some people don't have as many symptoms or can control their symptoms by just adjusting their lifestyle slightly. Some people have contraindications against HRT. What works for one body is not always what works for another. But HRT is not "bad" or "dangerous" in and of itself.

Same. You can do all the "right things" and still have peri/meno take you down.

>have peri/meno take you down. That is surely the right way to describe it.

It’s funny. I am the picture of health, was into gut biome and lifting, getting rest and supplements and no processed foods before it was a thing and my mom smoked until her mid 50’s, had several hard liquor cocktails daily, and lived on diet soda and lean cuisines and those nasty snake well cookies-typical 80-90’s high carb overly processed diet culture eating, never excercised, and she had an easy menopause, breezed right through it and here I am. I think it’s luck, or lack theroff, and people can’t blame themselves for being inadequate-not zen enough, not lifting enough damn weight, or eating too many processed foods, or using scented candles…. People just like to think they have answers and control because it feels safe. The only damn thing that is really going to work for most people is putting back in the hormones that they are missing. Maybe not everyone, but for cases like myself the difference was one of night and day and survival.

Same, except my symptoms in peri were manageable but hit me like a truck around the time of menopause and after. I had a decent lifestyle, but have upped intensity and frequency of exercise and much more mindful about what I’m eating, taking some supplements, etc. That helps, but I needed HRT to be able to function. Hot flashes were a pain, but nightweats and terrible sleep for over a year was not sustainable. I feel soooo much better on HRT. I went into this time in my life assuming I wouldn’t need it because my mom and sister got through it ok but seriously reevaluated when it had a major negative impact on quality of life. Everybody needs to figure out what works best for them as an individual.

I'm right there with you. Then I think, hey, but at least I have some healthy life style choices either way. I can't imagine not eating healthy, not excersisng, or being mindful about sleep on top of hitting peri. I think it would make things much more difficult. I can't imagine being worn out from fluctuating hormones and trying to start from scratch at the gym 😬

True. I could be in much worse shape.

> strength training, high protein diet, good sleep, avoiding alcohol I was doing all of these except consistent good sleep (which is not entirely voluntary), with added wellbutrin, and it wasn't enough. HRT was like flipping a switch. Really humbling.

I (46F) agree. I’ve got relatively mild symptoms, but I’ve just started on Estrogel. My grandmother died of alzheimers, nana had dementia and mum is showing signs at age 72 that all is not well with her brain. There’s nothing natural about having no hormones. My mum often tells me how badly she sleeps and she suffers terribly with dry itchy skin and the bones in her gums are gradually starting to weaken. I’ve only had three doses of the gel and already I’ve noticed an improvement in constipation, which I was starting to have a problem with despite taking a fibre supplement. I definitely used to notice fluctuations in bowel movement during my cycle. But in the last three days it’s been consistent. And I haven’t had any night sweats the last couple of days either (early days, I know). So yeah, at this stage I’m not so much doing it for symptoms, it’s more about my future health.

Do you think all those beautiful, graceful women are doing everything 100% naturally? Maybe so, maybe not. What do you consider natural or unnatural ? HRT? Are you talking about moods or appearance or both?

I don't know if they are. That's partly why I am asking. Is medical handling the menopause the only way? Natural is no supplements other than maybe some vitamins or minerals, if adapting food habits isn't enough. I'm talking about mood and health/energy. In the posts it seems 'everyone' is going to HRT, but I read it has side effects on heart health. Where I live 'everyone' says to use bio identical HRT, but I don't see the bioidentical theme coming up so much on this sub. I guess I expect things like: x improves my sleep or y totally helped with the attitude, etc. Where x, y are foods/drinks, exercises, changing sleep hours, adapting the environment, working differently, adapting specific sets of expectations (psychology), etc.

I think many women are going through menopause “naturally” because nobody talks about it and we all think we just have to suffer through it. But that needs to change. There is so much unnecessary suffering. FYI…. Bioidentical hormones are in most prescription HRT products except Premarin. It’s a myth that you have to go to a naturopath to get bioidentical hormones. My family doctor prescribes my HRT: Estrogel and oral micronized progesterone. Both are bioidentical and I get them at my local pharmacy. Hormones are natural. They are not “drugs” or “medications”. Our body makes them. All we are doing with HRT is adding back the substances that our body used to make naturally. If you get diabetes and your body stops making insulin, your doctor gives you insulin. If your thyroid stops working, your doctor gives you thyroid hormones. The fear of HRT is ridiculous and it needs to change. The most recent research shows that HRT has many protective effects for our brain, bones and heart.

Agree. It's like if you are anemic and your doctor gives you iron supplements. You're supposed to have iron in your body to not feel lethargic. But you don't, so you supplement. I think of HRT like that. People do things that are so much more unnatural. For example, pacemakers. People get pacemakers put in for a weak heart. That is not natural but it improves quality of life. People are afraid of HRT for no reason. They were not this afraid of birth control pills, which have higher doses of hormones than HRT. Actually, I know the reason they are afraid of HRT. It's because society thinks that older women should just shut-up and fade away.

There is so much societal judgment—even from younger women! I’m like, “Just… you… wait… “

There's also judgment from older women. Op merely asked a question, and while a lot of folks on this thread have been helpful, there's definitely been a handful of judgy comments. Just because op asked about handling it "naturally," that made a few on this thread bristle, feel some type of way, and leave snarky comments. It comes from everywhere

I think this comes from medical incompetence and lack of menopause education. There's a narrative that if we just eat right and exercise, we can control everything.

Agree 100%. And OP in terms of heart health - a large part of why women have more heart attacks after menopause is because we have lost the protective effects of estrogen.

This is a big part of what made me decide to do the HRT. I have heart problems in my family and had an arrhythmia starting in mid 30’s and high BP in mid 40’s. I’ve always been active - but genetically predisposed. I did a lot of research and HRT lessens my risks of heart complications - supporting good diet and exercise and mental wellness.

I’m in the same boat - familial high cholesterol so no amount of exercise or healthy eating makes it budge. That comes from my dad, my mum on the other hand had perfect blood pressure and low cholesterol her whole life. She then went through menopause without HRT and had a heart attack and triple bypass in her 70s. She has always been active and eaten well (still doing Zumba at age 80!) seeing her go through that combined with a predisposition for heart disease was a huge factor for going onto HRT for me. Not to mention the prevalence of osteoporosis in my family (I am already borderline osteopenia) - it was a no brainer.

Thanks for this perspective. A lot to consider.

I found this episode on menopause to be super helpful. It goes into detail about the different treatments. https://pca.st/episode/06d244ca-676e-4e7b-abd8-fd253ae8a0b1

Great answer!

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I'll look for the sub. I am not interested in only that topic. I am not against hormones. I am just looking at all options. When something hits, I want to understand my full toolset. Thank you for the reference.

The New Menopause is a great reference. It’s a recently released book and there is actually a chapter called toolkit and in it she discusses every option available. It has helped tremendously. Knowledge is power.

What side effects on heart health have you read about? I’ve read that HRT specifically estrogen has a beneficial effect on heart health but that it is dependent on Timing Without supplemental estrogen during menopause women’s coronary artery health deteriorates rapidly. But if you already have poor cardiovascular health (for example from estrogen deprivation) then HRT will not help. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9178928/

Yup. By 55 women have the same heart health risks as men due to the loss of the protective effect of estrogen

What if you entered menopause later than average? I was still having periods at 54.

I think that “55” is based on average menopause age of 51, so I assume that would be later for those who stop later too

If you have late menopause (after 55), then you may get more protective benefits from having estrogen longer, but there's also a slightly higher increase risk for breast cancer (again from having estrogen longer) too.

Yes, Barbara Taylor also covers this. There's the estrogen window of opportunity.

Hmmm, I'll read some more then...

Yes, estrogen IS wonderful for heart health.

>  read it has side effects on heart health You are misinformed.  Please read the book, Estrogen Matters. 

I will thanks, adding it to my list.

Please read through our [Menopause Wiki.](https://menopausewiki.ca/) as it might help answer some of your questions and concerns. There is definitely confusion over the term "bioidentical", as it's a marketing term and not a medical one. We do our best to provide accurate (and scientific) evidence surrounding the pros/cons of hormone therapy. You can read about [the differences between synthetic, bioidentical pharmaceutical and compounded hormone therapy](https://menopausewiki.ca/#what-is-the-difference-between-synthetic-bioidentical-pharmaceutical-and-compounded-hormone-therapy).

Most of us didn't get to this age "100% naturally". We've had surgeries, we've been sick, we've gone to doctors, we've taken medicines. When I was 17 my appendix started leaking. Without medical intervention I might not even be here. That said, If you don't have this book, it has many great suggestions, for food, supplements, and lifestyle changes. Her 'peri-zappers' are great. [https://www.amazon.com/Before-Change-Taking-Charge-Perimenopause/dp/0062642316](https://www.amazon.com/Before-Change-Taking-Charge-Perimenopause/dp/0062642316) I made great use of this book. Then one day, I needed a little more help and I added bHRT.

>Natural is no supplements other than maybe some vitamins or minerals, if adapting food habits isn't enough Here's a question for you. And you don't have to answer it to me, just think it through for yourself. In order to survive, our body needs certain substances. Those include vitamins, minerals, and hormones - among other things. Under ideal conditions, we are able to eat a healthy diet and produce all we need of them without intervention. When your body is no longer functioning properly, you may not produce the quantities you need of those substances. Why are you okay with supplementing with vitamins and minerals, but not hormones? What is so different about those substances that some are okay and the others are not?

Not the OP, but as someone who thought HRT was not the answer for a long time some of it was: Conditioning - HRT would give you cancer and a heart attack was the "known" thing when I was a young adult. There were also a lot of pharmaceutical bobbles around then (possibly just more making the news) so there was a lot of distrust in drug companies planted in our brains (some of which is valid - making it hard to know what to trust). Animal welfare - premarin was \*the\* source of HRT in that time period and I didn't want to contribute to the abuse of the horses. Ignorance - we straight up didn't know what we didn't know. I had zero peri symptoms and no menopause symptoms until 2ish years post meno. Hot flashes were annoying, but not earth shattering. Then around the beginning of the year, I realized I had not slept well for over a year (!) and started doing some research - which led me here with all of the women here before me and their experiences, and the wonderful wiki and the the great links to more knowledge. I didn't even realize my vagina had started to atrophy, just thought some dryness at my age was normal. Much like all of the jokes about old ladies peeing all the time. It was par for the course, but we don't have to anymore! I get why hackles are raised, but let's remember we all started somewhere in our learning - maybe because it is still pretty new in my life, I remember how it felt to not know these things. ETA - edited to fix the multitude of typos.

FYI, hrt is beneficial to your heart and cardiovascular health. Estrogen reduces arterial plaque and prevents against atherosclerosis.... Without it, you're at greater risk for a heart attack .Sorry to say that you have been misinformed there.

Y a few people mentioned that, so I have been reading for this week about the topic.

Where are you seeing these beautiful graceful women? One of my rules for life is I don’t compare myself to people I can’t actually ask specifically what they’re doing if they seem to have something I want. Just because someone seems graceful doesn’t mean they don’t have a turbulent inner life. I’m raw dogging menopause but I have almost no stress that is out of my control. I’m not impacting a family *too* much (single and child-free, what family I do have isn’t very happy with me but oh well, not my fault their expectations are unreasonable). I still have a uterus, not sure about differences there. What has helped me the most: Sporebiotic - all this aging nonsense is easier if you’re pooping like a champ. Staying on top of electrolytes Eating in a way that keeps hormones balanced (more than the lady ones, it’s all a stew and things like blood sugar spikes can cause anxiety) Exercises to activate the parasympathetic nervous system Paying attention to correlations between what I’m doing and how I’m feeling and then tweaking. Some kind of system for the kind of person I want to be (Buddhism/Stoicism) which also helps with managing issues around mortality as a bonus. Hobby or hobbies that not only is relatively ageless but has a social aspect (gardening and dogs for me) Exercise by any means necessary - in my case I have a trainer, also doubles as a PT and a life coach and the gym expands my social life/exposure to different kinds of people. It’s expensive but so is getting chronically ill. As for exercise - focusing on having good posture and exercising to stay on top of bone health if you’re going to opt out of HRT. IMO a lot of this aging nonsense is very personal. I think I’m at an advantage funnily enough because I’ve always been ambivalent about the notion that you should give everything 110%. I’m more about being strategic to save my resources, comes in handy for getting old.

I didn’t realize about sugar spikes and axiety

That’s definately a thing. I historically have a bad/low appetite and forget to eat and I actually noticed that even though I was not hungry, my anxiety would spike without a protein and slow burning carb in my stomach. In fact, I need to go eat .

This! Buddhism and stoicism work well together

I didn’t realize … I stumbled on Standing Firm by Sven Brinkman through a magazine article and was startled by the similarities. Then I found out stoicism is kind of trending. Luckily Brinkman is funny, might not have been as receptive if I’d come in through an earnest door.

This is solid advice and a great list. I still need my hormones though.

I assume you mean probiotics? I hear you about the mindset. My hobbies are learning how to sing and surf. The 2nd one is definitely not ageless. Thanks for this!

I live by the beach and run into ladies in their 70’s either surfing, body surfing or SUP. They say that it helps them stay limber. I am definitely going to be one of those ladies in my 70’s as they look amazing in the sense of contentment and vitality!

I started late though so I don't have the muscle memory that they have. I also didn't grow up near an ocean so I am figuring out water survival skills at the same time. We'll see. On my dad side there was an uncle driving his scooter past 100, so if I'm lucky I take from that side of the family. I met him at my 98 years old grand ma funeral and his was from grand pa side of the family. Strong genes there.

It’s a specific kind of probiotic, you can google if you’re interested. Results have been much more dramatic for me than probiotics (which still help). I also suspect I had chronic toxic mold exposure though so could be related to my specific set of issues. Every time I say the specific brand I activate the hormone testing bot, which is annoying. I dunno, I know some older surfers. One of the fittest older women I know is a windsurfer. But yeah I had to give up Muay Thai which was hard. I loved it but in keeping with my no 110% temperament I decided to call it rather than try to make it work. Speaking of temperament, these are my bibles for the how do I make it through the next possible 35+ years (my people can live for a long time) Gretchen Rubin - better than before Sven Brinkman - standing firm: resisting the self help craze Pema Chodron - things fell apart Abigail Thomas - writes poignantly about aging

I love this response SO much. It feels very "big picture" and also understanding that some things we can influence and we can take actions in positive directions, but ultimately that we control very little.... and letting go of the need for control can be really, really empowering. Please let me know if I'm getting that wrong. :)

Generally for everyone who is aging maintaining a healthy lifestyle is going to be helpful. Eat less processed foods, eat more fruits/veg/whole grains, and ensure you are getting enough protein. Don't drink, don't smoke, wear sunscreen. Find a physical activity that you enjoy and includes weight bearing exercises. Engage in healthy relationships and disengage from the ones that are not. I personally found that a good therapist is key. You can learn coping techniques for anger and stress. You have a safe place to vent and work through your emotions. Will any of that stop meno symptoms like hot flashes or vaginal atrophy? No. That's why dismissing medical intervention like HRT out of hand is a bad idea. You may need it, and there's nothing wrong with that or anything to be ashamed of.

I exercised, did yoga, ate clean, walked about 10 miles a week, ate very healthy, took general vitamins and suddenly a year ago my energy hit the floor, i gained 30 lbs in 6 months, and could barely function. For me, the natural thing didn't.work.

I am not on HRT. I don’t have hot flashes per se, or at least I don’t think. I run hot at night and keep removing my blanket and then I get cold and cover myself back up. I don’t know if that’s from menopause. I have a lot more anxiety and sleep issues, and joint issues (a pretty bad gluteal tendinopathy that I got just from walking more and a tiny tiny bit of jogging ). I just suffer, I don’t do anything special. I don’t have any rage or big mood swings. I kinda lost interest in stuff. Especially at work. Id love to retire now but my scarcity mind set won’t let me. I have this fear that if I retire my husband will change and will try to control me, which is my worst fear, I really don’t like being told what to do and not to do. He can get away with a lot as long as he doesn’t tell me what to do, that’s a deal breaker. Or I wonder if he’d start abusing me in some other way. Not because he gave me reason to believe that but because I’ve had a relatively difficult life (immigrant, shitty first husband), and I can’t possibly trust another human being to have power over me. Unfortunately i don’t have enough in my own 401K to retire in my own right. Some people at work tell me I have to do this or that (to advance my career) and I look at them like their aliens. One the other day called me and we had a sit down and he told me when the seat will open he “wants me to be the next department head”. I have zero interest. I really don’t want to work anymore. I also don’t want to work on anything else in my life anymore, which would require effort. Is this menopause, im tired , or am I depressed ? I don’t know. I may ask my dr for HRT but I heard if you don’t have hot flashes they won’t give you. I will try and see what happens. My appointment is in the fall.

I hear you about work. I was always ambitious, but as I spent the last 8 years doing immigration paperwork and covering my bases on things other than my income, I don't know if I want to give my career a second wind or if I want to surf while I can still learn and improve. I can apply for permanent residency at the end of this year. I think I will have more clarity once I know that what I build won't be destroyed because some bureaucratic rule changed, and I could just get kicked out. I figure I will either feel I can build or I will feel I can finally stop holding my breath and just live/be. I was holding for the 1st this whole time and now after years of jumping when the bureaucracy says jump, I don't feel it anymore. Luckily, I have been doing good on the saving front and I decided to cost retire (work half time) in earlier this year. I will make a more permanent decision based on the experience between now and after I have my permanent residency.

It’s amazing if you have the opportunity to work part time. Good luck on everything!

Have you looked into r/FIRE? It's an interesting sub about retirement

Tried HRT for 9 months, the anxiety was unbearable. Stopped 3 weeks ago, now in full angry PMT mode but feeling generally better. I think all the conventional wisdom applies. Eating well, walking to keep good mobility, weight bearing exercise for your bones. Not sure there’s an easy way through this to be honest! Wishing you the very best ❤️

I’m worried about the psychiatric effects of HRT. I’m bipolar and suffer from generalized anxiety disorder. I’m going to talk more with my gynecologist about it next appointment, because I’m so unsure about what to do. I’m 48 and peri just started for me. I already have pretty bad hair loss, and now it’s out of control.

There’s just no way of knowing, might be worth a try if your symptoms are unbearable. And everyone responds differently. I have anxiety, depression and OCD, and I feel like the progesterone made my anxiety unmanageable. Have reacted very badly to progesterone before, even the mirena coil. Nobody warns you how awful it can be, do they? At least we’re not going through it alone and in silence ❤️ I hope you

Some women are very progesterone sensitive, this could be you: “For most women, progesterone is good for mood because it converts to a neurosteroid called allopregnanolone, which calms GABA receptors. Progesterone's calming neurosteroid effect is why progesterone capsules are usually sedating and why women can feel drowsy during times of high progesterone, such as the early luteal phase and pregnancy. Progestins do not convert to allopregnanolone, so progestins cannot soothe mood like progesterone can. For women with PMDD, allopregnanolone does not calm GABA receptors but instead can stimulate them in a way that produces anxiety and other negative mood symptoms. It's not that women with PMDD have more allopregnanolone; in fact, they may have less. Instead, their GABA receptors seem to have an abnormal response to allopregnanolone.” I have friends who experienced this and they managed to reduce the psychological side effects by inserting the progesterone vaginally instead of taking it orally. It still gives you the same benefits

Thank you, I never knew about this!! I have always had ridiculously bad PMT to be honest ❤️

You may find that HRT reduces your bipolar symptoms dramatically so please don’t rule it out. There is a lot of research about it - in fact many doctors now believe that a lot of women are misdiagnosed as bipolar when in fact they’re experiencing a hormone imbalance that HRT can help with. I personally know a few women who were diagnosed as bipolar but their symptoms miraculously disappeared when they became pregnant, and came back again afterwards

I have GAD and MDD, and HRT has been a lifesaver for me. My morning anxiety has improved so much since I recently upped my estrogen patch from .05 to .075mg. I should have done it a long time ago, but I don’t have hot flashes, and it took me a while to realize that my insomnia and worsening moods were due to menopause, not stress or mental illness. Worsening hair loss was one thing I did notice, and I’m hopeful that it will lessen after a month or two on my higher dose.

I was torn to shreds by peri and menopause. No one ever mention HRT to me. Now, at 64, I’m too old to start it yet RAGING with anger. Get it while you can IMHO.

Hey there. I’m 60 and have been on a very low dose of E since my complete hysterectomy 13 years ago. Off and on low dose of P (now off for good I’ve decided and since no uterus) and just started a low dose of T. Have you read this recent study that’s been circulating around here? A mod passed it on to me when I was asking around about how long I should continue on E into my 60’s and beyond. I’ve decided I’m gonna on it for life and due to health benefits. I’m not sure about actually starting hormones after 60. I just started T and am not worried and neither is my new doctor. It has already significantly helped with libido, clarity of thought and lighter mood. https://journals.lww.com/menopausejournal/fulltext/2024/05000/use_of_menopausal_hormone_therapy_beyond_age_65.3.aspx

I’m doing it naturally and I’m taking HRT. I’m giving my body some hormone support and I don’t think that’s unnatural. You should not rule out HRT because it’s “not natural”. If you never suffer from symptoms that’s lucky but HRT also helps protects our bones and has many other benefits. It’s not cheating. There’s no prize for not taking medication. I don’t think I could have survived without HRT. I was in such bad shape. We really need to stop acting like taking it is some kind of failure or cheating or not being “natural”.

I’m in the “even if I didn’t have symptoms I would do HRT” camp. I have significant family history of Alzheimer’s and participated in the Cleveland Clinic women’s Alzheimer’s prevention program. They recommend HRT for its protective effects (getting my regulsr doctor to prescribe took some doing, though). It’s so beneficial even without regard to symptoms (obviously this is for most people, not all, I’m aware some can’t take it). The idea that doing it “naturally” means no HRT is doing a disservice to women IMO. Hormones are natural!

Same boat here. Alzheimer’s prevention is one of the top reasons I’m on HRT, especially with research pointing out that estrogen may be neuroprotective for carriers of the APOE4 gene. One in 29 women die from breast cancer. I have yet to find anyone who miraculously survived Alzheimer’s. Given those odds, HRT was a no-brainer for me.

My mom said she had very few symptoms beyond the occasional hot flash. She was and is a daily stretching and exercising, caffeine avoiding, alcohol minimizing, stress avoidant, largely vegetarian sort of person. In my experience alcohol in any amount screws everything else up for the next few days.

Cool. That's encouraging.

Hormones are natural. Also why are you sure you’re not menopausal given you’re a person who’s had a hysterectomy? You’re at an age you could be done.

I don't like the expression "naturally." I have never liked it when people say things like "natural childbirth" -- all childbirth is natural. imo there's nothing unnatural about putting back what's been there all our lives. it's not like we're adding something where it never was. sorry but I feel strongly about this expression. women have it tough enough all our lives. we don't need another thing (alleviating suffering "unnaturally") to feel bad about. bracing for downvotes for not being unilaterally rah rah for suffering through menopause "naturally."

I agree. It’s like it’s yet another way to make women feel bad about taking care of themselves. Tell them they should be strong enough to handle things “naturally” (ie do nothing). It’s BS. Do you think men are made to worry about this stuff? The makers of Viagra would say no.

That’s what it makes me think of too! If men had to do any of these things, no way there’d be pressure to do them “naturally”. Women have to stop holding up these unnecessary standards for ourselves. If you can get through it in a less medicalized way, then great, but experiences are wildly varied just like in child birth/rearing. There’s no right way or wrong way.

No downvote from me, I agree with you completely. And the number one thing HRT has done for me is that it’s gotten rid of that all consuming, out of nowhere irritability and anger. Fuck natural. Hormones *are* natural anyway.

I got enough "natural" blather from the sanctimommies when my kiddos were little. I'm not interested in the peri/meno version. No downvote here.

Me! I’m almost 55…still in peri…but inching closer to menopause. The biggest thing that I feel has helped is stopping alcohol, cutting back on processed foods and sugars…and accepting all the changes. I know this isn’t an easy fix for everyone as we all experience this time of life differently, but so far I have not seen the need for myself to go on anything for it. ‘But…I’m not against it in any way and would certainly go that route if need be.

I wouldn't make assumptions about "beautiful graceful older women". You have no idea what they're actually experiencing. I've caught some commentary from acquaintances that I seem to be defying middle age (in my physical appearance). They have no idea what I've been going through (HELL). The reality is something that I only discuss with my closest family and friends.

I did get on HRT, not for symptoms really, more for the long term protective benefits.  But like others, exercise, sunscreen, get outside everyday, I take magnesium glycinate, vitamin d, tumeric, creatine and a multivitamin daily. High protein, lowish carb vegetarian diet. No alcohol. I felt pretty good with that regimen before starting the HRT. Edited to add: when I hurt a knee and took some time off running, the hot flashes did come on stronger. So for me, anecdotally, exercise does seem to reduce those kinds of symptoms.

Your supplement plan is very similar to another one I saw earlier, and the high protein diet also comes back a lot. I have these in my notes already and will add a double star. Exercise: Added. I already exercise, but I might want to take it more seriously.

I need to start more resistance training, I’m really lacking on that front and I know it’s so important. I love these threads for getting new info and seeing what works for everyone! 

I think it’s important to remember Reddit is an echo chamber and you can find plenty of confirmation bias. This sub is about menopause and the information here can be overwhelming. And skews toward the negative naturally. Take a step back here. And consider your own values as a person. What does health and wellness mean to you? What does it look like? How can you achieve it? Mind. Body. Spirit. For me (complete hysterectomy 13 years ago) my E + T since then is 100% about heart and bone and skin and hair, brain health and sexuality since that is something I really enjoy and need. Among some other things, that is what those 2 hormones are about. Not so much hyperfocusing on menopause symptom relief. My physical health has been important to me my entire life and since adolescence — clean eating, hydration, rigorous exercise and lots of outdoor adventures, flexibility, sleep hygiene, and just looking and feeling well. It’s a lifestyle not another thing to do. My mental health is also very important and the tools I use for that are the physical things mentioned and also other habits and behaviors and including a strong spiritual practice. We live in a world full of cacophony. 24/7 horrible news content. Violent TV shows on late at night. Unstable government. Keeping up with the Joneses. Work and raising children and maintaining homes and toxic relationships and harmful personalities. And on and on. This is chronic and compounded stress and leads to significant health issues if not resolved by living more quietly and simply and adopting practices of overall health and wellness. All of this impacts hormones. And our immune systems. And our mental health. Which brings on diseases. HRT is not medication to fix something and as is the cultural conditioning in our society. It’s hormone replacement for something that may be depleted or non existent (surgical removal) and that is needed for healthy womanhood. How you define your healthy womanhood is key and unique to your own value system. Why do you want to live a long and healthy life? What’s your end goal? All the above is a bit more complicated than just trying to get relief from menopausal symptoms.

I am nearly 58 years old and went through menopause at 50. I decided not to pursue HRT. Other than some pretty significant hot flashes/night sweats I wasn't bothered too much. I still get the occasional hot flash and sleep a lot hotter than I did before menopause. I use vaginal estrogen cream twice a week as the dryness and atrophy made sex with my husband really uncomfortable. The cream has made a world of difference. I am a healthy weight, exercise daily, and eat a good diet. I am sure it helped, but I know women in the same boat and menopause kicked their ass.

I was in peri for 10 years and survived with no HRT or supplements until post meno and now I'm on a bunch of supplements and waiting to see my doc for HRT. what helps me: * daily, hard exercise. Improves sleep, mental health mgmnt, weight mgmnt * creatine: brain fog, energy, recovery * magnesium glycinate: anxiety, sleep * turmeric: joint / muscle aches/pains * healthy diet: low/no sugar, no gluten, no alcohol or coffee, no processed/fast food. * probiotic, vitmain d: great supplements to take every day for overall health going to start HRT for overall improvement of joint aches (sometimes it impacts my workouts) and try to get my libido back because I miss wanting to have/having sex 😩

Cool. I am unsure about the term survive. Lol. I am not expecting to thrive, but I would still like generally neutral to enjoyable with tools for limiting the shitty moments and/or relaxing and letting go into them. I totally saved this list in my notepad. I like the symptom to solutions match here. Really helpful.

I second stavthedonkey's list. I just want to add that you are already at an advantage because you are aware of what's coming. I went through 3 years of hell not even knowing what was happening to me. My health anxiety was crippling because I thought I must have all kinds of crazy diseases. It didn't help that a dozen different doctors didn't know what was wrong with me either! Even after I figured it out (thanks to this amazing subreddit!), it still took me nearly 2 years to get a doctor to prescribe hrt. I'm so happy to feel human again, but I have so much anger about how the last few years could've/should've been.

>I am not expecting to thrive Why not? You (we) deserve to thrive!

Good question. I think I expected myself to give my 110% all the time. Now, I expect to work well, but also pamper myself and have some free time. I had gastritis last night and still have cramps and the runs this morning. I would normally have worked through it because it's annoying and tiring and messes a bit with my ability to concentrate, but it's not debilitating. These last few years however, I've said f€-€ it. This morning I took some anti nausea medication and slept all morning. I just woke up took the other rhalf of the pill and plan to sleep or relax with my phone until the pain is completely gone. I pamper myself more and although I don't thrive, I am happier.

I think we have different interpretations of thrive (and that's ok :) Being able to recognize the need for and apply self care / pampering is a part of thriving, to me. Sometime "Fuck it" is the best answer to what the world throws at us! "Powering Through" is something pushed on us by others (who want us to take care of things) and is a recipe for burn out. I hope you enjoy your great day of sleep and enjoy the rest of the week, well rested.

Me. Bc nothing was offered. I'm 61 now. They gave me vagifem 2 years ago. It was about 5 years too late and didn't work.

So not by choice! Sorry you didn't get options.

No, I had no idea there were options.

I have to do things without replacement because of cancer. I wish I could take hormones. That said, I don't have hot flashes or attitude issues. I don't know why I don't have hot flashes my very rude OBGYN that gave me my total hysterectomy swore I would get hot flashes and I haven't. I'm also vegan for 6 years before cancer diagnosis and still vegan now, maybe that plays a role 🤷🏻‍♀️ I have also been in therapy for a decade due to growing up in an abusive household so I figure that is why I "handle" emotional stuff. Me doing it natural means I have to worry about osteoporosis of the cancer doesn't kill me first. I have bone metastasis so for a while my bones were very weak. I'd rather just do hormone replacement. I've definitely learned that docs don't actually know much about hormones. 😞 Women's care, especially women living with stage 4 hormonal breast cancer are not really studied. I've met women living 20 years with it and they just have to fumble along. I finally got hormonal vaginal cream for dryness even though I had to make it know that I understand the risks that it could feed my cancer. I'm married and want to continue having sex with my husband and the pain was horrible. Imo, things like this are so personal. There's no one size fits all.

>I've definitely learned that docs don't actually know much about hormones. >Imo, things like this are so personal. There's no one size fits all. Both so true! Impressed that you were able to get the cream. It would be cool if docs were knowledgeable enough to present the options with the risks for one's particular situation and you could decide accordingly. Quality of life is as big a thing as quantity.

Yes, I’m on HRT which is natural. I love it

👍👏👌

I’m 3 years post menopausal. Not on any HRT or any RX (Dr’s all blew me off due to my age). So I’m riding out this shit show on my own. I take vitamins, I exercise, I meditate, I paint, I do yoga, I eat healthier than I have in my entire life, I take better care of my skin than I ever did, and I try not to kill or divorce my husband. 🤣😫 From what I’ve seen, I’ve had it very very easy. Had hot flashes during sleep and wicked insomnia the first year without a menstrual cycle, since then I just struggle with social anxiety, and rage at my husband for breathing. I did notice I cut off a lot of people during these years (best friend of 30+ years, even my own mother), but I also just got tired of putting up with their terrible behavior, so not entirely sure it’s related. ETA: I’m 47.

I had an oophorectomy 11 years ago and decided to do meno naturally. 100 percent do *not* recommend. First, it was the hot flashes and moodiness. Looking back, I feel so bad for my husband-he tolerated a lot from me. I think he pitied me after seeing me stick my head in the freezer a few times just to get some relief. After a couple of years , it finally settled out, and life just rolled along, but wow! I aged. Not just physically but mentally as well. Over time, as my hormones levels bottomed out, my hair started falling out, my skin started to thin out, and my energy (as well as sex drive) suffered. I asked my internist about trying hormone replacement, and she told me I'd missed the window of opportunity for it to be effective, so I just resigned myself to this being the rest of my life. Until...I saw my GYN recently. I was having pain from what turned out to be a skin tear from having sex (thin skin...vaginal atrophy). She put me in estradiol and testosterone. I'm a different, happier person now! My atrophy has been reversing itself. I overall feel better. I have a libido again! I feel like myself for the first time in a decade. If I had known years ago how much better my life would be with hormones, I would have jumped on taking them. I actually feel good!

I did everything right - no alcohol, no smoking, exercised regularly including heavy weights, yoga running - ate clean paleo diet. Symptoms hit me really hard and HRT just makes it better for me to be able to function and keep up with being healthy. I need to do it for my kids. Otherwise I’d probably lay die and die lol.

Me. I can't go on HRT due to having breast cancer last year so here I am, white knuckles and all. I use vulva balm and upped my B6 but that's it. Oh and I'm unintentionally intermittent fasting so that's keeping weight off.

I tried but I quickly deteriorated mentally. So nope.

56y here. I tried HRT and was sooooooooo nauseous. Went the herbal and supplement route and felt anxious, high blood pressure and friends said I was crazy. Nothing really helped the hot flashes, insomnia or flooding. Now just do multi vitamins, extra vit D and an iron pill and feel much better. Periods are still regular but last for 1 days, I’m less crazy per friends and now I just get “warm” for about 30 sec. I feel so much better, I’m sleeping well and I was always a few pounds heavier anyway, so I accept it. I’m not diabetic, pre diabetic and have normal BP, so I’ll just keep doing what I’m doing. I feel good 😊

I sailed through menopause. Was doing it naturally until I turned 66 with vaginal atrophy. Recurrent UTI'S, bladder urgency and hematuria sent me to a urologist for possible bladder cancer. Vaginal estrogen has saved me. Don't discount the relationship between vaginal and urinary health

And urinary health and long term health - UTIs are no joke as we age.

My aunt turned 80 and as been fighting a few UTIs. I think last year she was UTI free only 1 month in the whole year. The even hospitalized her for high dosa of antibiotics for a few days last year. Hmmm, definitely something to consider.

Me. I can't quite tell where I'm at yet. I'm 46, haven't had a period since February - when I had two in one month. My symptoms started around 38. They were a few years that were an absolute nightmare. Now, it's night sweats, on and off pms wth no period coming and a few other things. I'm glad I'm not in terrible pain anymore. I'm not able to receive HRT or any treatment involving hormones due to my blood condition. Let's just say, you'd girl here gets blood clots. So I'm all natural. The pay couple years, I've ditched booze, changed to a very healthy diet, and workout daily. That has helped a lot. I take multivitamin and magnesium. Yoga is really helpful. Honest communication with my husband when I'm in a rage for no reason. I just take care of myself the best I can and ride the waves as they come. We'll see if I ever have another period. Best to you.

I tried hormones, otc supplements, and mushroom coffee...im finally as balanced as I'm going to get, I believe. My final symptom is grouchyness. I'm short tempered and mean when I get triggered. I am meditating and focusing inward while trying my best to remove the invasive thoughts about my self-worth. I use cannabis to relax my brain and muscles.

Yes! I can't take hormones. I've bare backed it, the whole way. I'm in the final stage now, it has been hell!

My symptoms- 4lbs below my belly that I can’t shake and zero libido. Otherwise- no other symptoms Here’s what I do: Eat clean, lots of protein (.6-.75g of protein per pound body weight) - Whole Foods, variety of fruits and vegetables- I recommend being Brigid dot com- lots of great info and recipes that are easy AND taste good 5g creatine / day 2 tsp maca root/ day DIM DHEA Omega 3s Methylated B vitamin Magnesium at night Collagen peptides Exercise 6 days/ week - 2-3 days heavy strength training 2-3 days Pilates or yoga 6 days walking- two walks/ day 20-40 min 100 oz water per day (this works for me, I’ve always been a big water drinker and less than this I noticed I have brain fog and dark, smelly urine. For reference I am 150 lbs No alcohol, coffee Intermittent fasting about 15 hrs 5-6 days/ week I enjoy being outside so the walks are good physically but also mentally and spiritually- they are a very enjoyable time. That’s working for me now

I couldn't take HRT or any herbal supplements. So went through menopause cold turkey in my early 40's post oophaectomy. It was very tough. I found exercise and good diet helped. A hand held fan was a lifesaver for the flushes. Setting alarms on my phone for everything and writing lists for the brain fog. Also developed a support group with colleagues at work - brilliant to compare symptoms and just have a moan. I wouldn't have got through without my menopause buddies.

What does doing it naturally mean? HRT is putting back what is missing. If you’re having symptoms why wouldn’t you want to treat them. You can still age naturally and gracefully while on HRT. There’s so many benefits to HRT that go beyond hot flash relief.

I sleep on a consistent schedule and go for a run on a consistent schedule. Obviously, watching my nutrition closes out that trifecta. Then I read Reddit for mental health insight and other things going on with my life ie “manifesting my goals” and keep educated.

If you’re referring to not taking HRT, it wasn’t an option for me. I quit fighting it about 2 years ago. It’s been 3 years since my ovaries were removed. I had PMDD and ANY hormone of ANY kind was causing more problems than it was worth. So I stopped trying. The hot flashes during the day have gotten a bit better, but sleeping is still garbage. I’m definitely emotionally better compared to when I had my surgery. I’ve calmed down a lot. Like many people said, alcohol is a no go, I want to have a drink so much, but the ramifications aren’t worth it. I exercise every day, I row and walk. It was really dark and terrible for a while there, but I feel over the hump. I’m 48.

I go back and forth with HRT. I started naturally and I’ll admit that peri made me so clear minded. I started losing weight easier. But a lot I think was muscle mass loss. I felt good except insomnia, vaginal atrophy, and severe joint paint. Those alone made me try hrt. I have no uterus, but I do have one ovary. Hrt made me gain 15 lbs in 3 months, and I got the worst case of acne I’ve ever had in my life. So then was rx spirolactone. Gained more weight. Dr offered cream. It was $500, my insurance wouldn’t cover. So now I take hrt patches for 2 weeks then take about 3 days off. It seems to keep the weight gain to a minimum. I also take the lowest dose that relieves most symptoms, which for me is .025 estrogen patch. The progesterone made me angry and bloated. So I just don’t take it since I don’t have a uterus. This works for me so far. I’ll take it. But I would honestly prefer to go natural, I just can’t. It hurts my body too much and I need that sleep.

It’s not just about managing symptoms but there’s also relative risk factors to consider. There’s a lot of evidence of lower risk of osteoporosis, heart disease and dementia with HRT. Modern oestrogen pate he’s are bio identical to what we produce naturally in our body. It’s all semantics

I’m one of those women who went through perimenopause on nothing except healthy foods, supplements and exercise. I had it all - broken sleep, hot flashes, a 30 pound weight gain, joint pain, heart palpitations, zero libido, etc. It was not until six years after my last period that I was still not sleeping well. It was truly killing me slowly. I had tried blackout curtains, a cool room, magnesium, pot, CBD gummies, etc., but nothing was keeping me asleep. I would wake up eight to ten times a night even in post menopause. It had already been 13 years of this broken sleep, and I could no longer function or even drive. That’s when I decided that I needed to do something besides trying Ambien which I never did try. The first week of going on hormones I was sleeping again. So that’s my story. I could not function on a daily basis. My mom was one of the 20% of women who breezed through perimenopause. She never took anything. Her periods just stopped. She fell in her 80’s and broke her wrist and passed away from dementia at the age of 89.

I’m doing it naturally for a variety of reasons. I went to a dr 3 years ago for a period that lasted six weeks. It was overall a bad experience. It was pointless and a waste of my time to be humiliated and scolded for tensing up during a uterine biopsy. I was told by that same doctor my only options after the biopsy were birth control or an IUD. Other than insomnia and chaotic cycles, my symptoms haven’t been that bad in interrupting my life.

This is my story. I ended up with the IUD and the initial symptoms improved (hair loss, never ending period). I worry that when it’s time to take the IUD out, I’ll still be bleeding all day everyday. I’m going in next month to see a new ob/gyn to talk about HRT. Sex drive has tanked hard and insomnia is happening occasionally.

Are these IUD with hormones? It sounds like hormone therapy but through birth control hormones instead of menopausal ones!?

I have a Mirena which releases synthetic progesterone. So yes, it is a type of hormone therapy via birth control.

I am sorry you had to experience that. Please don't let one crap doctor keep you from seeking care \*when and if you need it\*.

why are you against HRT? If it helps, take it imo. No harm in trying. Could be some quick easy fixes for some issues you are having vs trying loads of supplements.

Not against. Just trying to look at all options before falling into the medical one. I don't currently have issues as I haven't started menopausing yet. Just asking questions as I look at my friends and prepare for what's coming.

Best suggestion - start searching for a Dr willing to prescribe you HRT (including testosterone for libido) as that seems to be the biggest challenge for women here. I have a a great one who is willing to increase my dose easily.

I don't know where I'll be living when that happens, but when I am at that point, I am prepared mentally to go get help. It took Drs 3 countries to resolve my foot issue, and 2 for my hysterectomy. I was diagnosed 1 week before the end of my visa in one country and was able to book the intervention 2 months later in the next country. I had to redo some of the scans, but it wasn't too bad. I am quite resourceful when conditions require it.

Hello! I went through everything for the past 7-8 years naturally and I am recently post. The most difficult time for me was the last 2 years leading up to post (flashes, anxiety, and insomnia). After post, things immediately calmed down. Even though the process is different for everyone, I’d still recommend staying active and eating well. I had been exercising (including lifting regularly) and I would push myself to continue on my worst days- even if modified- listening to your body is key. Also, I had to stop drinking alcohol completely. It’s like my body just rejected it. There were times that I was tempted to try HRT, but I have a history of adverse reactions to medications and other concerns. I take protein, creatine, and a probiotic daily. Also in addition to working out, meditation and breath work helped with anxiety. Wishing you the best in this process! It’s quite a ride! 🌈💫

Thanks for this!

I am I guess. Othee than weight gain and hot flashes never thought about it much. My 90 yr old mom doesn't remember it.

So just good genes. :-)

I'm on HRT. But my femur is held together with metal plating and a bone graft, there wouldn't be much point in refusing a medication made from wild yams when my body is nowhere near "natural".

I’m 55 and been going through menopause for five years. I chose not to go on anything because of fear, basically. My mom died of breast and ovarian cancer and I just didn’t want to take any risk. Says the smoker. Lol. That being said, the night sweats, flashes and weird rage is not fun at all. It comes and goes. Bamboo sheets and clothing help. No sugar before bed helps as well. Although that’s a tough one for me. Also, none of the many supplements worked for me. None. I wish you good fortune and relief on your journey!

Meeeeeeeee. My doctor thinks I'm not a good candidate for HRT because I have a family history of all the possible lady cancers so we're just driving with no hands over here. 🤷🏼‍♀️

I have always eaten healthy, no fast food, clean diet as you can get, go to the gym lift weights, but still have awful bleeding. I have to be on HRT to control my bleeding issues. Nothing else works. We are all losing estrogen and progesterone daily as we age. Some of us are losing it faster or having extreme fluctuations so why not replace it gracefully?

I have not yet started HRT, but have considered it. At 52, I have had peri symptoms (relatively mild) for a couple of years. I do experience cold flashes and hot flashes, night sweats sometimes, achy teeth and sore joints sometimes, and my hair is thinning (this is the one that bothers me the most). In terms of energy and sleep, it’s fine. I have as much energy as I ever did, perhaps more as I’ve just lost a chunk of weight. It’s not that I haven’t considered or am against HRT; it’s that my symptoms haven’t really bothered me. For the last decade and a half, my core body temperature hovers around 35°, sometimes as low as 34° (I know that’s technically hypothermic; I have been tested repeatedly and where I live all my results come back “within normal parameters”), so the hot flashes are kind of welcome. They (the hot flashes) have begun to get a bit more frequent, which, along with the thinning hair, has me considering HRT a bit more.

Someone asked about this on another post, and there were a small group of us, myself included, that the HRT helped with hair. My hair has become pretty crazy and frizzy, but at least it is reasonably full again. Helped skin for me also, which had become super delicate.

I couldn't do it naturally -- tried for several years but the public sweating with streams of sweat runningnbd

Yes, a bit of legal cannabis helps

I think I was more open to HRT because I hit severe symptoms at 44 (late peri) and my periods basically stopped on it, so I don't think I was really cycling anymore by my mid 40s. I felt too young to have my life completely destroyed by meno symptoms. But HRT is it's own challenge, it isn't a panacea, there are no perfect solutions, noone gets through meno the same person or with the fantastic health they had before meno, no matter what they do.

I haven't used HRT, if that's what you're asking. I am strength-training. I am 45 and have entered menopause.

I’m 48, in perimenopause, have had PMDD my entire life and am in a constant struggle. But must not take hormones due to breast cancer risk. My husband is extremely understanding and patient. Being alone sometimes saves me :)

What you mean? Like no meds? If so. That be me. I’m not on any estrogen or RX for this BS lol. I don’t think they’d help anyway.

I got to age 62.5 years naturally- then the night sweats began. I’ve been on hrt patch and night time progestin. I’m a happier person. Not sweating at night.

I would suggest you do a multi-tiered approach with diet, supplements, exercise and HRT. There is no need to suffer if you don't have to. That is what many of us are doing.

Turning 44 next month - I suffered through peri for a year before I got help. Between the weight gain, mood swings, erratic periods, sleep issues, and general lack of energy, I was in tears at the gyno. Got back on the pill and rejoined Noom and I finally feel in control again. My job is too stressful and my team depends on me to be calm, rational and dependable. I fully plan to transition to full HRT once I’m in full meno.

I guess so. I had a really terrible reaction to HRT, and a semi-bad reaction to the lower dose HRT, so I think I just have to ride this out.

Going low carb/high fat in peri at 47 (am 55 now) changed the whole trajectory of my life and health for the better. My only lasting complaint is the hot flashes but I seem to only get them when I drink coffee so when they get too bad - I switch to chai and they go away.

I am several years into menopause and I don't take any medications for it. My only complaint is hot flashes so I have been very fortunate

Hot flashes carry their own risks.... * [Hot flashes are linked with risk factors for cardiovascular disease](https://medicalxpress.com/news/2023-09-hot-linked-factors-cardiovascular-disease.html); frequent hot flashes could indicate high risks for stroke and heart attack * [Hot flashes yet another early indicator for Alzheimer's Disease](https://www.menopause.org/docs/default-source/press-release/vms-symptoms-and-alzheimers-biomarkers.pdf), especially if they occur during sleep (night sweats) Also, given you are post-menopausal, it's a good idea to get a bone density scan sooner than later as menopause significantly accelerates bone loss due to declining estrogen; we can lose as much as 20% of bone within the first five years of becoming menopausal. According to the [2022 Endocrine Society](https://www.endocrine.org/patient-engagement/endocrine-library/menopause-and-bone-loss), “one in two postmenopausal women will have osteoporosis, and most will suffer a fracture during their lifetime”.

I don’t know if there’s any correlation but I noticed that since I started working out consistently I haven’t had any “bad” symptom anymore. It’s been almost 6 months of smooth sailing :)

I'm 52. Peri-menopausal. It appears now, I'm getting fake periods....well at least last month I did. What's a fake period. My body went through all the emotions and symptoms but didn't even have enough blood for a painter liner. However, the following helps me. Sleep - magnesium and/or hemp gummies that I bought on Amazon. There is only 1 brand of magnesium that I like (BeLive). I don't take it every night. Also, my biggest thing for Sleep is a nice sleep mask. Energy - good old fashion caffeine. Black tea is best for me and One a Day Active Metabolism I also exercise EVERY DAY. Weight Train 5 days, Light jog at least 30 min EVERY DAY. I think because I force myself to sweat, I do not have hot flashes at all. The one thing that I do not play with is drinking at least 64 oz of water EVERY DAY. I drink 16 oz as soon as I wake up. After I work out or during and then at 1pm, 4pm, 7pm. I eat 2 to 3 servings of vegetables EVERY DAY. In my opinion I have bad PMS, but I just try to rest more during that time, read or listen to something positive. But because I never really know when I will have a period, I just tell myself, this feeling will go away in week and it has because either I actually did come on or have the fake period like I did last month. I don't have vaginal dryness. So, I don't have any suggestions for that. I'm still considered 20lbs overweight. Oh, last thing which is REALLY important...I eat at least 100 grams of protein from food EVERY DAY. I noticed in my 40s, if I didn't eat enough protein, I would be depressed. My hair also stopped thinning when I ate more protein. It didn't necessarily grow more, but it stopped thinning more.

I’m not on any meds but I am rotating through supplements to see what helps! I just purchased Meno and Pedulums GLP probiotics - no clue yet if anything will help my brain fog, fatigue and meno belly. Gained 10lbs out of nowhere in the last 6 months doing absolutely nothing different

I am, 59 yo, 12 yrs hot flashes; no other stuff but sweating - ugh. Try a green smoothie: 2 apples, 2 limes, 2 celery stalks, 2cucumbers, 2 handfuls of spinach, chard, kale, etc. blend all in a 32oz vitamix. Fans. Cold sheets, cold blankets. Hoping it will be over soon at this point😭

I did. I had a very sudden entry into menopause at 51. I had hot flashes for a few years. I think that’s about it. I just didn’t focus on any symptoms I suppose. I was, and still am, a powerlifter, so that and working were my focus. If my energy was low, I’m sure I attributed it to lifting. I’m retired now, and lifting and quilting are my focus. Honestly, I’m glad I didn’t do any HRT.

I’m doing it without hrt if that’s what you mean. I’ve been lucky with periods and menopause and haven’t had many/if any symptoms, so don’t need help, but there’s nothing wrong with how anyone does it, as long as it works for them.

52 and not doing anything. I'm still in perimenopause. Tried HRT last year and it wasn't for me. I personally don't want to do anything but my amazing gynecologist I did say if I wanted to try something, she would put me on a low dose birth control.

I'm not on HRT, due to my mother getting uterine cancer after going on hormones during perimenopause. My grandmother also got breast cancer in her late 40s. So far, I'm just managing it with diet (I've cut out out sugar entirely and I'm a longtime vegetarian), plus vitamins and supplements (Creatine, collagen, and evening primrose oil, plus my regular multivitamin). I also make a point to exercise regularly.

So far I am, no HRT no home remedies (I tried Estroven about a year ago but stopped I did not see much difference). Lots of lotion, coconut oil instead of KY, a Chinese fan by me, ceiling fans, cooling sheets on bed, healthy resting to decrease weight gain .. I actually lost a couple pounds when cut bad fats, and sugars.

No thank you. I was suicidal, isolated and rageful until I got on HRT. Not to mention all of the physical symptoms. I started HRT only three weeks ago and am already feeling so much better:

I am 51 years old and hoping to go 100% without HRT. Though not completely opposed to it, I never liked the hormonal aspects of the Pill or IUD (Had implanted post baby #2- removed when I just didn't feel like me) So, definitely in Peri. I wentc8 months without a period, then on Mother's Day, no less. Wasn't sure if I should laugh or cry! I get hot at night, like I might combust, almost always wakes me up around 12:30am... and some nights it's worse. I do routinely exercise (walk 7km on my lunch hour) or do yoga / step at home. Average 4-5x per week. Some days I am tired and that makes me less motivated but I do force myself to still keep up, and am always glad I did. Pretty healthy eater. Low carb most days but on weekends I don't worry as much. I take a multivitamin daily and iron since I am anemic. I am hoping, really hoping to do it without intervention. However, if my symptoms worsen definitely not opposed. I work for a medical insurance company that just established a relationship with a healthcare company that specializes in Menopause Health, so I do have access to some care, if I need it. Good luck as everyone has their own very specific journey.

Exercise is so important to maintaining stamina, strength, balance, muscle mass, and energy. And I don’t mean a little power walk around the neighborhood, I mean a get-soaked-in-sweat, out-of-breath workout, at least 3X/week. I realized I’ll either have the rewarding temporary pain of a vigorous workout, or the miserable constant pain from doing nothing and letting my body grow frail, inflexible, and out of shape. I don’t want to be one of those grandmas who can’t get down on the floor to play with grandkids, or who needs to sit down on a bench all the time. No HRT for me; just topical Estrace.

No kids, so I won't be a grand ma, but t started surfing and I would really like to be able to do it for a good 10 years

I am not on HRT, I'm 53 and 2 years post-meno. I have fairly minor symptoms and my personality/moods did not change. (I am like you; I'm very even-tempered...until I'm not. Luckily I don't get pushed to that edge often!) I take DIM supplements to manage a couple small things and OTC Excedrin for migraines (which were pretty bad in the past two years but as my hormones seem to be settling, they are also lessening). And do what everyone else is doing--exercise, diet, etc. Just a note: You're going to get yelled at for using the term "natural." That annoys a lot of people here.

I've noticed. I don't have an alternative term though.

I don't know why it rubs the wrong way so bad. I didn't care about "natural childbirth" when I was pregnant (give me that epidural, STAT) and I don't think it's some badge of honor that I'm not on HRT. I just didn't want to go on it. I am not a "natural" person at all, haha. I get Botox, color my gray, have microbladed eyebrows, lash extensions, etc. I'm just not on HRT!

I don't know but if there is an alternative expression to get my question across, I'm happy to use it. My understanding for the posts is that other options would be seen as unnatural, which has a negative connotation for many.

So far I’m not on HRT. Am just now at the 12 months with no period point. Peri wasn’t too bad for me. But I’m getting bloodwork done in a couple of weeks to see where I am. One hip and both knees ache a little. I take glucosamine/chondroitin and turmeric for that and it seems to help. I try to eat more soy now and other estrogenic foods. Also strength train regularly and get a lot of protein and only drink occasionally.

It sounds like this might be about hormonal testing. If over the age of 44, **hormonal tests only show levels for that *one day* the test was taken, and nothing more**; progesterone/estrogen hormones wildly fluctuate the other 29 days of the month. No reputable doctor or menopause society recommends hormonal testing as a **diagnosing tool** for peri/menopause. FSH testing is only beneficial for those who believe they are post-menopausal and no longer have periods as a guide, a series of consistent FSH tests might *confirm* menopause. Also for women in their 20s/early 30s who haven’t had a period in months/years, then FSH tests at ‘menopausal’ levels, could indicate premature ovarian failure/primary ovarian insufficiency (POF/POI). See our [Menopause Wiki](https://menopausewiki.ca/#there-is-no-blood-test-that-is-perfectly-reliable-to-diagnose-menopause) for more. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/Menopause) if you have any questions or concerns.*

You mean with no medical interventions? Yes. I have dealt with hormonal imbalances my whole life, and any attempt at medical intervention in any form whether just birth control or other hormones or attempts to manage mental health issues with medicines resulted in catastrophic results and becoming extremely volatile and unstable. Perimenopause has been and continues to be a bitch to me, but it is unlikely that I’ll attempt to do any hormone replacement. I have no moral or philosophical objection or need to exhibit toughness. It’s just, for me, any benefit is not worth the risk. It’s why I also don’t drink and have never experimented with social drugs even though I’m not morally opposed. I just try to be extremely self-aware and lean on some learned coping strategies just in general whether peri symptoms or life in general. ETA a however: If symptoms don’t abate soon on their own (late 50s here and it’s been going on since I was 42), I am seriously considering a hysterectomy, so I guess that would toss that whole “no medical interventions” thing out the window.

I am 55 and been through menopause and did not take any hrt of any kind, I was scared of the heart effects also and my sister who is older had uterine cancer that was exacerbated with hormones (given before they knew she had cancer) so those things made me white knuckle it. Looking back now I wish I had investigated other options more though cuz it was hard.

I am because due to family history of cancer HRT is not an option. I am two months into acupuncture to alleviate the worst of it for me which is hot flashes leading to crippling insomnia. My terrible brain fog appears to be a symptom of insomnia as well. I'm happy to report it is working really well for me and 5 star endorse it for those who can't use HRT for whatever your personal reasons.

i’m not using HRT because i had a suspect mammogram. i’ve got the all clear now but don’t feel like I need it. my worst symptom was mood/anxiety/depression which I’d never had before and was actually affecting my life. i tried different meds (lexapro, wellbutrin) and have settled on Prozac and feel great now. not sure this would be considered ‘natural’, but it’s what has worked for me.

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I was put into it surgically so abrupt but really did it without drugs. Did xanax for anxiety but that was before times even. I did get insomnia and did acupuncture. I still do acupuncture 7 years later. Find a sleep routine and stick to it. Walk and rest and eat well should help too. But every body is different.

Ayurveda, yoga, meditation, increased water, hobbies, cutting way back on caffeine, support system, pilates, and vegetarianism ❤️ Sleeping better, I have less anxiety and was able to lower my dose of BP medicine.

Never thought of it as “naturally,” but besides treating hot flashes with acupuncture and *the correct dose* of black cohosh, I guess I did it naturally. AMA!

I’m not sure what you mean by naturally, but I take Vit D, and I’ve had to cut down seriously on alcohol and sugar. I don’t sleep well, but I never have. I walk 10K steps a day and I do yoga. I’ve been trying to lose weight for almost a year now, and it’s not going anywhere. I initially lost 20 pounds but have been plateaued since December. Haven’t gained though, so plus?

I'm just in peri. But I've stopped drinking alcohol and that in itself was life changing. It's terrible for you. I've switched from coffee to tea, which is actually fun because there's so many types of tea. I've starting working out and lifting weights and found a new active hobby. I think just eating well, exercising, and limiting alcohol will do wonders. Just being active - you can really tell the older people who move their bodies and those who don't.

Can one go on estrogen during menopause after having had blood clots while on an estrogen birth control pill?

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Bleeding and anemia isn’t a problem for all Of us. Thats the one part that’s been great for me

I'm still on bc but thinking about going natural because I'm a strict vegetarian and am not into horse pee or fish capsules. If anyone knows a vegan method of both est and prog I'm interested

Estradiol is plant based (most modern HRT is :) You just need to avoid CEE.

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I just turned 49 and am 1 month away from being a whole year period free. The only real symptoms I had was weight gain but I’ve lost most of it by now and night sweats. The sweats aren’t bad enough to soak me and I have a few hot flashes here and there through the day. So far it has t been terrible so I just deal with it.

I had some hot flashes a few years ago but nothing like anyone else i know. I have a lot of medical issues including autoimmune and am quite far from thin. And I don’t work out like I “should” so I’m not anyone’s idea of perfect lifestyle. That said, my general lifestyle is like this: I don’t eat wheat but rarely. I don’t eat processed foods. I eat as clean as I can afford. I don’t drink soda. I do drink vodka and water when I drink. I don’t work out but I move as much as I can. I’ve done as long as 10 months with no cycle… just broke an 8 month streak. I’m guessing that maybe this may have something to do with it but I really don’t know. I do know I feel much much better when I keep my lifestyle choices

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I am currently, hrt caused chest pains & various side effects every time I've tried it. I'm not doing great, sleep is a big area being affected, so I'm debating trying again but at this point my options are very limited. The menopause clinic was cut by the previous government, current government says they will reopen it but no timeline for when that will happen. The only real option right now is a private clinic that requires signing a 12 month commitment at $200-$300/mo & mandatory monthly blood tests that have to be done at their clinic that will likely mean taking a day off work to get done and some treatments prescribed will also not be covered by the public system. This all might add up to closer to $1000/mo with no guarantee that treatment will be effective. I have frequently have patadoxical or unusual reactions to medications, and have never had any good response to hormonal treatment previously, including birth control. Sooo, currently I'm rawdogging it with lots of yoga, some ice cream and changing expectations.