Navigating Menopause Naturally: Symptoms, Phases & Herbal Remedies That Work
Menopause is a natural part of every woman’s life, but that doesn’t make it easy. From hot flushes to brain fog, this transition can be physically and emotionally draining. But here’s the good news: there are natural menopause supplements and herbal remedies that can help ease the symptoms – and they’re right here in South Africa.
Whether you’re starting to notice changes during perimenopause, already in menopause, or navigating the postmenopausal years, this guide offers insight into the symptoms and the best natural ways to manage them.
🌿 What Is Menopause, Really?
Menopause marks the end of a woman’s reproductive years and typically occurs between the ages of 45 and 55. You’re officially in menopause when you haven’t had a period for 12 consecutive months. For some, menopause may arrive early due to surgery, chemotherapy or other medical interventions.
Before this, many women go through perimenopause – a transitional phase when hormone levels start fluctuating, periods become irregular, and early symptoms begin. After menopause, postmenopause follows, when hormone levels stabilise at a lower level. While some symptoms ease, health concerns like osteoporosis and heart disease may become more of a focus.
🔥 Common Menopause Symptoms
If you’re wondering, “Is this menopause?” — these are some of the most common signs:
- Hot flushes and night sweats
- Mood swings, irritability and anxiety
- Sleep disturbances and chronic fatigue
- Brain fog and forgetfulness
- Vaginal dryness and low libido
- Weight gain, especially around the middle
- Joint pain and muscle aches
- Hair thinning, palpitations and headaches
These symptoms are largely caused by a drop in oestrogen and progesterone, but factors like diet, stress, and lifestyle also play a role.
🌱 Herbal Remedies and Natural Menopause Supplements
More and more women are looking for natural menopause support in South Africa, turning to herbal solutions that work with the body, not against it. At Sfera Bio Nutrition, we offer a selection of targeted herbal remedies to help you feel balanced, energised, and supported during this time.
1. Sfera Agnus Castus
A powerful herb for hormone balance, Agnus Castus works on the pituitary gland to regulate oestrogen and progesterone. It helps reduce hot flushes, stabilise cycles, ease breast tenderness, and lift your mood.
2. Sfera Maca Extract
Maca is one of the best natural remedies for menopause. It supports energy levels, improves concentration, reduces night sweats, and eases mood changes like anxiety and low mood. Ideal for emotional and mental wellbeing.
3. Shatavari
This traditional Ayurvedic herb is rich in phytoestrogens, making it helpful for hot flushes, bone health, and vaginal dryness. Shatavari also supports libido, urinary health, and muscle strength in midlife.
4. Sfera Ashwagandha
Known for its adaptogenic properties, Ashwagandha helps the body manage stress. It can reduce fatigue, improve sleep quality, ease joint pain, and support mental clarity and mood—a must-have for natural menopause care.
5. Sfera Magnesium Citrate
If sleep problems and muscle tension are keeping you up at night, magnesium may help. It supports relaxation, reduces headaches, eases heart palpitations linked to hormone changes, and helps maintain bone health.
6. Sfera Tongkat Ali
Tongkat Ali is great for tackling low libido, mood swings, and energy slumps. It also supports muscle tone, may assist with fat loss, and contributes to stronger bones and hormones as you age.
7. Sfera Milk Thistle Complex
The liver is your body’s hormone-processing powerhouse. If it’s sluggish, you might feel more bloated, foggy, or fatigued. Milk Thistle helps detox the liver, aiding hormone balance and easing menopause symptoms naturally.
💡 Lifestyle Tips for Natural Menopause Support
Along with supplements, a few healthy habits can go a long way:
- Eat a balanced diet rich in whole foods and calcium
- Move your body daily – walking, yoga, strength training
- Get enough rest and reduce screen time at night
- Stay socially connected and talk about how you feel
- Avoid processed sugar, alcohol and smoking where possible
💬 Final Thoughts
Menopause may bring challenges, but it’s also a time of transformation. With herbal remedies, natural supplements, and simple lifestyle changes, you can manage symptoms and feel like yourself again – or even better.
Explore Sfera Bio Nutrition’s range of natural menopause supplements to support your journey the natural way – because your midlife can be your best life yet.
REFERENCES
- https://www.sciencedirect.com/science/article/pii/S2352364621000079
- https://health.clevelandclinic.org/chasteberry-benefits-and-risks
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4491951/
- https://www.mayoclinic.org/diseases-conditions/menopause/symptoms-causes/syc-20353397
- https://www.verywellhealth.com/ashwagandha-benefits-for-women-8776598
- Ulloa Del Carpio N, Alvarado-Corella D, Quiñones-Laveriano DM, Araya-Sibaja A, Vega-Baudrit J, Monagas-Juan M, Navarro-Hoyos M, Villar-López M. Exploring the chemical and pharmacological variability of Lepidium meyenii: a comprehensive review of the effects of maca. Front Pharmacol. 2024 Feb 19;15:1360422. doi: 10.3389/fphar.2024.1360422. PMID: 38440178; PMCID: PMC10910417.
- Gudise VS, Dasari MP, Kuricheti SSK. Efficacy and Safety of Shatavari Root Extract for the Management of Menopausal Symptoms: A Double-Blind, Multicenter, Randomized Controlled Trial. Cureus. 2024 Apr 8;16(4):e57879. doi: 10.7759/cureus.57879. PMID: 38725785; PMCID: PMC11079574.
- Muniandy S, Yahya HM, Shahar S, Kamisan Atan I, Mahdy ZA, Rajab NF, George A, Chinnappan SM. Effects of Eurycoma longifolia Jack standardised water extract (Physta) on well-being of perimenopausal and postmenopausal women: protocol for a randomised, double-blinded, placebo-controlled, parallel group study. BMJ Open. 2023 Nov 1;13(11):e073323. doi: 10.1136/bmjopen-2023-073323. PMID: 37914304; PMCID: PMC10626840.
Written by Sjarn Mansoor: Sfera Bio Nutrition Technical Advisor