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Managing menopausal symptoms without medication

9-minute read

Key facts

  • Changes in your hormone levels during menopause can cause symptoms such as hot flushes, night sweats, sleeping difficulties and mood swings.
  • You can manage symptoms with hormone therapy, non-hormone medicines and by making lifestyle changes.
  • Being a healthy body weight, exercising and controlling your environment may help you to cope better.
  • Some complementary medicines can help you manage, but many others have not been shown by research to treat menopausal symptoms.

What are menopausal symptoms?

As you go through menopause, you experience physical and emotional symptoms.

These symptoms are caused by changes in hormone levels in your body.

Your symptoms begin when you are perimenopausal — the time leading up to menopause — and can continue until you are postmenopausal.

Physical symptoms of menopause include:

As you enter perimenopause, your mental health may be affected. You may feel:

Menopause feels different for everyone. You may have very severe symptoms, mild symptoms or no symptoms at all. Most people experience symptoms for up to 8 years, but some have symptoms into their 60s and 70s.

How can I manage menopausal symptoms?

You can manage menopausal symptoms in different ways. You may need to try a few options before finding a treatment that works for you. Treatment options include:

Sometimes you may not be able to take MHT because of other medical conditions, or you may prefer not to.

Always talk to your doctor or pharmacist before starting a new medicine — including complementary medicines — to make sure they are right for you.

CHECK YOUR SYMPTOMS — Use the Symptom Checker and find out if you need to seek medical help.

Can lifestyle changes help manage menopausal symptoms?

Although there is not a lot of evidence that lifestyle and behavioural changes can treat menopausal symptoms, making changes can help you to cope better.

For example, maintaining a healthy weight, eating well, exercising and controlling your environment can help improve your wellbeing.

Maintaining a healthy weight

It may be more difficult to maintain a healthy weight when you are menopausal. This is caused by factors such as:

  • aging
  • lifestyle factors
  • hormonal changes

Sticking to a balanced diet at this time of life is important. Gaining weight or living with overweight can make menopausal symptoms worse. Fat stored around the belly (visceral fat) is linked to a higher risk for some types of cancer in postmenopausal females.

If you are trying to lose weight, get advice from your doctor or dietitian. They can guide you and make recommendations based on your needs.

FIND A HEALTH SERVICE — The Service Finder can help you find doctors, pharmacies, hospitals and other health services.

Regular exercise

Regular exercise can improve your quality of life as you go through menopause.

The physical and emotional benefits of exercising during menopause include:

You will get the most benefit from exercise if you include:

If you have a chronic condition or are with disability and have not exercised before, speak with your doctor first. You can talk with a qualified health professional, such as an exercise physiologist or personal trainer for advice on which activities are best for you.

Controlling your environment

For some people, any small increase in your body temperature can trigger hot flushes or night sweats.

Here are some environmental and lifestyle tips you can try to help lower your body temperature:

  • Adjust your clothing — dress in layers, wear sleeveless tops and wear clothes made of natural fibres.
  • Keep cooler at night — lower your room temperature, put a cold pack under your pillow and turn your pillow over to the cool side when it feels warm.
  • Use a hand or electric fan — keep a personal fan in your bag, so you can use it whenever you feel hot.
  • Drink cool liquids — keep an insulated water bottle with iced water handy.

Avoid triggers

Some people find certain things trigger their hot flushes and night sweats. Try to avoid specific triggers that affect your symptoms, for example:

Can complementary therapies help manage menopausal symptoms?

Some complementary therapies can help manage menopausal symptoms. These include:

  • Yoga — there is some evidence that yoga can improve menopausal symptoms such as sleep difficulties.
  • Cognitive behaviour therapy (CBT) — can reduce the impact of your menopausal symptoms and improve your emotional wellbeing and sleep.
  • Hypnotherapy — can improve your sleep and the impact of hot flushes. There is limited evidence that hypnotherapy works, but some people find it helpful.
  • Paced breathing — this technique may help some people manage anxiety that can occur with hot flushes.

There is not enough good evidence to show that other types of complementary therapies, such as acupuncture, magnetic therapy, reflexology or chiropractic interventions help menopausal symptoms.

Can complementary medicines help manage menopausal symptoms?

There is not enough evidence that complementary medicines, including supplements and herbal products (such as black cohosh and red clover) help lessen menopausal symptoms.

St John's Wort may help improve symptoms of depression, but it has not been proven to improve most other menopausal symptoms.

Complementary medicines can cause side effects and may not be safe for everyone. Speak with your pharmacist or other qualified health practitioner before you take herbal or complementary medicine.

When should I see my doctor?

You should see your doctor if you:

  • think you have started to go through menopause and want advice
  • have severe symptoms and are struggling to manage them
  • have abnormal bleeding or any vaginal bleeding after you have not had your period for a year

Your doctor will examine you and may order blood tests. Together, you can work out a plan that is right for you to manage your symptoms.

ASK YOUR DOCTOR — Preparing for an appointment? Use the Question Builder for general tips on what to ask your GP or specialist.

Are there complications of menopausal symptoms?

Not everyone who goes through menopause has symptoms or complications.

Physical complications may include an increase in your risk of heart disease and osteoporosis.

You may also experience mental health complications. You may feel irritable, have a low mood, feel depressed or lose interest in sex. This can affect your daily life and relationships.

Even if you have not had depression in the past, you are at a higher risk of experiencing depression during menopause.

It is important you look after your mental health. If you feel you are struggling, reach out to your healthcare provider or support network.

If you need to talk to someone about your mental health, call Beyond Blue on 1300 22 4636.

Resources and support

Support services are available and include:

Information for Aboriginal and/or Torres Strait Islander people

Jean Hailes for Women's Health has menopause information for First Nations communities.

The Institute for Urban Indigenous Health has further information about menopause and perimenopause.

Women NSW has a menopause symptom checklist for Aboriginal and/or Torres Strait Islander people.

Languages other than English

If you speak a language other than English, you can visit the Transcultural Mental Health Centre website.

If you think you have symptoms of perimenopause or menopause, the NSW Government has a checklist you can use in Arabic, Filipino and Vietnamese.

If you need an interpreter, call the Translating and Interpreting Service (TIS National) on 131 450.

Information for sexually and gender-diverse families

Transhub has information about menopause and oestrogen cessation.

LGBTIQ+ Health Australia has tailored menopause and perimenopause fact sheets for lesbian, bisexual and queer cisgender women.

Learn more here about the development and quality assurance of healthdirect content.

Last reviewed: March 2026


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