There are many ways of managing your symptoms and support wellbeing that do not involve adding hormones. Few complementary and alternative treatment options have proven evidence of effectiveness, but although many options do not stand up to scrutiny from a robust and evidence-based perspective, there will be individual women who will benefit from some of these treatments.
Healthy lifestyle choices
See our lifestyle FAQ for helpful information about the lifestyle pillars
Cognitive behavioural therapy
CBT can help to improve anxiety, depression, sleep and hot flushes, this can be done in 1-1 therapy, in a group session or by using an online or book to support you
- Women’s health concern fact sheet CBT
- British menopause society CBT information
- Book: Managing hot flushes and night sweats by Myra Hunter
Non-hormonal prescribable medications
Women’s Health concern fact sheet Complementary and alternative therapies
British Menopause Society: Prescribable alternatives to HRT
Neurokinin 3 receptor antagonists are available privately at the moment and are effective in the relief of hot flushes. This link takes you to the BMS statement.
Complementary treatments
It is important to see a qualified specialist who has undertaken the training to advise you safely
Hypnotherapy
A type of psychological therapy using hypnosis help treat some mental and physical health conditions and to change habits. Reduces vasomotor symptoms and self hypnosis can improve sleep.
Acupuncture:
There is conflicting evidence for benefit but some women report finding this helpful.
The British Medical Acupuncture Society
Yoga:
Yoga may have a broad impact on coping with menopausal changes and improving well-being rather than specifically controlling hot flushes.
Herbal medicine
We always recommend you see a specialist to ensure you are taking products that are safe for you.
Treatments they provide can include liquid extracts and tinctures, requiring small, individualised doses.
Examples of herbs they may consider include sage, black cohosh and wild yam for night sweats; chaste tree berry for PMS symptoms; shatavari for hot flushes and vaginal dryness; blue skull cap for anxiety, valerian and passionflower for insomnia, St John’s wort and rose for anxiety, rage and mood swings.
Example of adaptogens (help the body adapt to stress) they may consider include ashwagandha to calm and promote healthy sleep and rhodiola, to improve energy, mood and cognitive function.
Some herbs may interact with medications and need to be taken with guidance if you have medical conditions such as high blood pressure, diabetes, a thyroid condition or a history of hormone sensitive cancer, for example.
Black cohosh may relieve vasomotor symptoms associated with menopause but it can interact with medications, multiple preparations are available, and safety is uncertain
St John’s Wort can relieve anxiety and low mood associated with menopause, but there is uncertainty about variation in nature and potency of preparations. It can interact with other drugs such as anticonvulsants, anticoagulants and tamoxifen. St John’s Wort interacts with HRT and should not be used alongside HRT for this reason.
Download a free guide to herbal medicine
Other sources of information
- The British complementary medicine association
- British Menopause Society short video: Complementary and alternative therapies
- International menopause society – non hormonal treatments
- European Menopause and Andropause Society article
This information is for general guidance and for you to discuss with us at your appointment or your Dr to see if these might be suitable for you. Please do not start to take any of these medications until you have checked they are suitable for you.
Updated December 2024 Dr Carys Sonnenberg