73: Can You Manage Perimenopause and Menopause 100% Naturally?

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.

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