Only a small percentage of women use hormone therapy during perimenopause and menopause. Some cannot take it, some do not want it, and others simply want additional support alongside it. But when someone says she wants to manage menopause "naturally," what does that actually mean, and which options are genuinely worth considering?

For this episode of Hello Hormones, I searched through thousands of women's comments, messages, and conversations to find the strategies they repeatedly said made a difference. I am breaking down nine categories, including dietary changes, herbs, nutrients, acupuncture, resistance training, cooling tools, and something women mentioned far more often than I expected: setting boundaries and protecting their time.

We will talk about which options may be most useful for hot flashes, sleep, anxiety, mood, breast tenderness, and early perimenopause, along with important cautions around dosing, supplement quality, and choosing the right approach for your stage. You do not have to try everything, and you certainly do not have to suffer your way through this transition without support.

What's Discussed

0:26 What "natural menopause support" can actually mean.
2:38 The dietary changes women said helped the most.
6:14 Ashwagandha, Estrovera®, black cohosh, and vitex.
12:20 Omega-3s, evening primrose oil, magnesium, and vitamin D.
16:34 Acupuncture, cooling tools, and resistance training.
19:03 Why boundaries and time alone may reduce symptoms.
21:49 Why women do not have to suffer through menopause untreated.

✍️ FREE GUIDES:

• Top 7 Perimenopause Myths You Need to Stop Believing ASAP: drcarriejones.com/myths

• Hormones 101 Cheat Sheet: drcarriejones.com/hormones101  

• The Perimenopause & Menopause Labs Test Checklist: drcarriejones.com/labs

• The 101 on Stress, Cortisol And Your Nervous System Ebook: drcarriejones.com/stressfreebie  

• Which Stage of Perimenopause Am I In? Ebook: drcarriejones.com/stages

 

Find more from Dr. Carrie Jones: 

Website: drcarriejones.com

Newsletter: drcarriejones.kit.com/newsletter

Instagram: @dr.carriejones

Facebook: @drcarriejones

TikTok: @drcarriejones

YouTube: @drcarriejones

Pinterest: @drcarriejones

 

Disclaimer: Information provided on this channel is for informational purposes only. This information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product. Do not use the information provided on this channel for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or other supplement, or using any treatment for a health problem. Information provided on this channel and the use of any products or services related to this podcast by you does not create a doctor-patient relationship between you and Dr. Carrie Jones. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent ANY disease.