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How to Manage Menopause Symptoms & Balance Hormones Naturally

The Dr. Josh Axe Show

Published: Mon May 19 2025

Dr. Josh Axe shares how to manage symptoms naturally, feel empowered, and reclaim your health through this life-changing transition.

Summary

Podcast Summary: Managing Menopause Symptoms & Balancing Hormones Naturally on The Dr. Josh Axe Show

Podcast Information:

  • Title: The Dr. Josh Axe Show
  • Host/Author: Dr. Josh Axe
  • Episode: How to Manage Menopause Symptoms & Balance Hormones Naturally
  • Release Date: May 19, 2025

Introduction & Understanding Menopause

In the episode titled "How to Manage Menopause Symptoms & Balance Hormones Naturally," Dr. Josh Axe delves into the often misunderstood and under-discussed phase of a woman's life—menopause. He emphasizes that menopause is a natural transition that should be honored rather than merely endured. Dr. Axe highlights alarming statistics, noting that "more than 90% of postmenopausal women were never taught about menopause at school, and over 60% only started looking for information about it once their symptoms started" (00:00).

Cultural Perspectives on Menopause

Dr. Axe explores how different cultures perceive and manage menopause. He points out that in Japan, less than 25% of women experience hot flashes, attributing this to healthier lifestyles and dietary habits. He contrasts this with the Western perspective, where menopause is often seen as a period of decline. Referencing a study from The Lancet, Dr. Axe advocates for an "empowerment model," suggesting that with proper support, menopause can be a time of growth and increased wisdom (00:03).

Notable Quote:

"Menopause is a time when a woman transforms from the fertile years into the wisdom years. The menopause transition is one of the most powerful experiences in a woman's life, a time for reverence and respect for her body, her fertility, and her intuition and wisdom." – Michelle Woolhouse, Integrative Medical Professional (00:05)

Common Menopausal Symptoms and Natural Remedies

Dr. Axe outlines the top ten symptoms women commonly experience during menopause, providing natural remedies and strategies for each.

  1. Hot Flashes (00:07)

    • Cause: Fluctuations in estrogen levels affecting the hypothalamus.
    • Remedy: Black cohosh herb to stabilize estrogen levels and dietary adjustments to cool the body.

  2. Night Sweats (00:15)

    • Cause: Similar to hot flashes, linked to estrogen fluctuations.
    • Remedy: Black cohosh and Vitex herb to balance hormones.

  3. Mood Swings (00:25)

    • Cause: Decrease in estrogen affecting serotonin levels.
    • Remedy: Omega-3 fatty acid supplements (1,000-2,000 mg/day) and consumption of wild-caught salmon and tuna.

  4. Sleep Disturbances (00:40)

    • Cause: Decreased progesterone impacting sleep quality.
    • Remedy: Magnesium supplements (e.g., magnesium glycinate) and herbal teas like Roman chamomile.

  5. Vaginal Dryness and Reduced Libido (01:05)

    • Cause: Lower estrogen levels leading to thinning of the vaginal lining.
    • Remedy: Vitamin E suppositories and a diet rich in moisture-enhancing foods like chickpeas and wild-caught fish.

  6. Weight Gain (01:30)

    • Cause: Hormonal changes slowing metabolism.
    • Remedy: Weight training and increased physical activity to boost metabolism.

  7. Bone Density Loss (01:50)

    • Cause: Reduced estrogen affecting calcium absorption.
    • Remedy: Consumption of celery, steamed green leafy vegetables, and food-based calcium supplements with vitamin D and K2.

  8. Cardiovascular Issues (02:10)

    • Cause: Lower estrogen levels increasing the risk of heart disease.
    • Remedy: Omega-3 rich foods and pomegranates to support heart health.

  9. Cognitive Decline (02:30)

    • Cause: Fluctuating hormones affecting brain function.
    • Remedy: Omega-3 supplements and herbs like lion's mane mushroom and ginkgo biloba.

  10. Joint Pain and Muscular Weakness (02:50)

    • Cause: Hormonal imbalances affecting muscle and joint health.
    • Remedy: Turmeric ginger tea to reduce inflammation and pain.

Root Causes of Menopausal Symptoms in the Western World

Dr. Axe identifies the primary factors exacerbating menopausal symptoms in Western societies:

  1. Unhealthy Diet (03:30)

    • High intake of processed foods, sugars, and unhealthy fats.

  2. Chronic Stress (03:35)

    • Elevated cortisol levels disrupting hormonal balance.

  3. Sedentary Lifestyle (03:40)

    • Lack of physical activity contributing to weight gain and poor health.

  4. Poor Gut Health (03:45)

    • Impaired nutrient absorption affecting overall health.

  5. Nutritional Deficiencies (03:50)

    • Deficiencies in magnesium, vitamin D, and B vitamins.

  6. Overconsumption of Alcohol (03:55)

    • Especially problematic when combined with poor diet and stress.

  7. Exposure to Hormone Disruptors (04:00)

    • Use of plastics and chemicals affecting hormone levels.

Natural Approaches to Managing Menopause

Herbs and Supplements (04:10)

Dr. Axe recommends several herbs and supplements to alleviate menopausal symptoms:

  1. Black Cohosh: Reduces hot flashes and night sweats.
  2. Wild Yam: Boosts progesterone and balances hormones.
  3. Red Clover: Contains isoflavones that mimic estrogen.
  4. Shatavari: An adaptogenic herb that lowers cortisol.
  5. Dong Quai: Enhances blood quality and energy levels.
  6. Magnesium: Supports relaxation and improves sleep.
  7. Omega-3 Fatty Acids: Enhances mood and cognitive function.
  8. Vitamin D: Essential for bone health and hormone balance.
  9. Probiotics: Supports gut health and nutrient absorption.

Dietary Recommendations (04:50)

A hormone-balancing diet includes:

  • Green Leafy Vegetables: Steamed spinach and kale to increase moisture in the body.
  • Berries and Pomegranates: Particularly goji berries for their antioxidant properties.
  • Fatty Fish: Wild-caught salmon, tuna, and sardines for omega-3s.
  • Nuts and Seeds: Flaxseeds, chia seeds, and walnuts to support hormone balance.
  • Organic Meats: Grass-fed beef and pasture-raised poultry for protein.
  • Herbs Spices: Turmeric, cinnamon, and rosemary to reduce inflammation.
  • Yogurt: Especially A2 dairy or plant-based varieties for gut health.

Dr. Axe suggests specific meal plans, including hormone-balancing smoothies rich in protein and antioxidants, and emphasizes the importance of avoiding processed foods and refined sugars (05:30).

Lifestyle Changes (06:00)

Key lifestyle modifications include:

  • Regular Exercise: Incorporating strength training and cardiovascular activities.
  • Prioritizing Sleep: Ensuring at least seven hours of quality sleep nightly.
  • Hydration: Drinking 8-10 glasses of water daily and consuming hydrating foods like celery and watermelon.
  • Stress Management: Engaging in meditation, yoga, and building strong community connections.
  • Natural Treatments: Considering acupuncture and massage therapy for additional relief.

Hormone Replacement Therapy: Pros and Cons (07:30)

Dr. Axe discusses the role of hormone replacement therapy (HRT) in managing menopause:

Benefits:

  • Reduces hot flashes and night sweats.
  • Supports bone density.
  • Improves mood and sleep quality.

Cautions:

  • Potential increased risk of certain cancers, such as breast and ovarian cancer.
  • HRT may lead to dependency by turning off the body's natural hormone production.

Dr. Axe advises that while HRT can be effective, it should not be the first line of treatment. Instead, women should focus on natural methods to encourage their bodies to produce hormones internally before considering HRT (07:50).

Myths and Cultural Insights (09:00)

Dispelling common myths, Dr. Axe emphasizes that severe menopausal symptoms are not inevitable. He points out that in cultures like Japan, the Mediterranean, and India, women experience fewer symptoms due to healthier diets, active lifestyles, and positive cultural attitudes towards menopause. He underscores the importance of:

  • Balanced Diets: Rich in phytoestrogens and omega-3s.
  • Active Lifestyles: Regular physical activity like walking, cycling, and yoga.
  • Stress Reduction: Practices such as meditation and maintaining strong social connections.

Conclusion & Final Thoughts (11:00)

Dr. Axe concludes the episode by reiterating that menopause can be a period of empowerment and rejuvenation when managed with the right strategies. He shares a personal anecdote about helping his mother reverse her biological age through diet and lifestyle changes, illustrating the profound impact these methods can have. Additionally, he highlights the long-term benefits of a hormone-balancing regimen, including improved skin health, increased vitality, and enhanced overall well-being.

Final Quote:

"If you can put together a protocol for yourself, walking through some of the things that I'm going to go through now, it's going to help you feel younger, look younger, balance those progesterone and estrogen symptoms, bringing your body back into balance naturally." – Dr. Josh Axe (10:30)

Dr. Axe encourages listeners to prioritize natural methods and lifestyle changes to manage menopausal symptoms effectively, reserving hormone replacement therapy as a secondary option when necessary.

Additional Resources Mentioned:

  • BeyondBloodwork.com: A platform for understanding cellular health beyond standard blood tests.
  • Oneskin.co Axe: A skincare company with scientifically backed products for reversing skin's biological age. Use code AXC for 15% off purchases.

Call to Action: Dr. Axe urges listeners to subscribe to his podcast for more insights and to share the episode to help women worldwide manage menopause naturally and effectively.

No transcript available.