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What type of menopause non-hormonal treatments can help my symptoms?

If you're going through menopause there is a strong chance that you have experienced some menopausal symptoms. This is due to the erratic rollercoaster effects of estrogen going up and down during the years between having babies and menopause, when estrogen begins to gradually decline.

Perimenopause can last for years. Some of the symptoms include:

Hot flashes

Night sweats

Heart palpitations

Mood swings

Changes in menstrual cycle

Bone loss

Weight gain

Vaginal dryness

and more....

There is no reason to suffer. At Follaine Health we offer both hormonal and non-hormonal treatment options for menopausal symptoms.

Non-hormonal management of menopause-associated vasomotor symptoms (VMS) refers to approaches that do not involve the use of hormonal therapies, such as estrogen and progesterone. These non-hormonal strategies have gained attention as alternatives for women who either cannot or choose not to use hormonal therapies for various reasons.

Vasomotor symptoms refer to a group of symptoms commonly experienced by women during menopause. Menopause is a natural biological process that marks the end of a woman's reproductive years, typically occurring in her late 40s or early 50s. During this time, the ovaries gradually produce fewer reproductive hormones, particularly estrogen and progesterone.

One of the most well-known vasomotor symptoms associated with menopause is hot flashes. Hot flashes are sudden sensations of heat that spread over the body, usually accompanied by flushing of the skin, sweating, and a rapid heartbeat. They can be quite intense and often cause discomfort, but their severity and frequency vary from woman to woman.

In addition to hot flashes, other vasomotor symptoms may include night sweats, which are similar to hot flashes but occur during sleep and can disrupt a woman's rest; and cold flashes, which involve sudden sensations of coldness. These symptoms are thought to be caused by changes in the hypothalamus, a part of the brain that regulates body temperature.

It's important to note that not all women experience vasomotor symptoms during menopause, and for those who do, the duration and intensity can vary. Hormone replacement therapy (HRT) and certain lifestyle changes can be effective in managing these symptoms. However, HRT is not for everyone. Several scientific research studies have provided evidence supporting the efficacy of non-hormonal approaches for managing menopause-associated VMS. Let's delve into some of these studies and explore the non-hormonal management options available.


Cognitive-Behavioral Therapy (CBT)

CBT has shown promise in reducing the frequency and severity of VMS. A study published in JAMA Internal Medicine in 2015 found that CBT reduced hot flash frequency by approximately 50% and improved overall quality of life. CBT involves identifying and modifying negative thought patterns and behaviors, helping women better cope with VMS.

Mind-Body Techniques

Techniques such as pilates, mindfulness meditation, and deep breathing have demonstrated effectiveness in reducing the severity and frequency of VMS. A randomized controlled trial published in Menopause in 2013 reported that yoga significantly reduced the frequency and intensity of hot flashes and improved sleep quality in menopausal women.

Gabapentin (Neurontin)

Used to treat nerve pain and seizures, Gabapentin has also been shown to help reduce hot flashes. A study of women with breast cancer showed gabapentin reduced their hot flashes by around 50 percent.


Several studies have explored the effects of acupuncture on menopausal symptoms, including VMS. A meta-analysis published in Climacteric in 2017 reviewed 22 randomized controlled trials and found that acupuncture significantly reduced the frequency and severity of hot flashes compared to sham acupuncture or no treatment.

Eat well and exercise regularly

Regular exercise increases blood flow and helps to regulate your insulin levels and blood sugar to mitigate menopausal weight gain. Weight-bearing exercise has been scientifically proven to help prevent bone loss, which starts to happen in menopause because a decline in estrogen. Eating smaller portions, eating protein and vegetables with every meal, and cutting back on carbs can help too. Avoid triggers, like alcohol and caffeine.

Get more sleep

Poor sleep quality is a common symptom of menopause. Night sweats, anxiety, and an increased risk of sleep apnea, can wreak havoc on your sleep. To improve sleep, keep your room dark and at a cool temperature, and leave your electronics in another room to decrease the blue light a few hours prior to bedtime. Aim to get between 7-8 hours of sleep every night (sleep deprivation also causes weight gain).

Herbal remedies

Herbal remedies, like black cohosh, red clover, ashwagandha, and gaba can be helpful with menopausal symptoms, however they are not approved by the FDA so speak to your health care professional before you take them.

Follaine Health will help you find your personal menopause treatment plan

Going through menopause can be debilitating and very confusing when it comes to the right solution for you. It's good to know that Follaine Health has your back.

You can book a free 20 minute consultation call to meet with our Menopause specialist to learn more information. We look forward to hearing from you!



Follaine Health (Gaelic for Wellness) was born out of a desire to help real women with real health issues. 


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