Essential oils for menopause
Menopause brings a wide range of symptoms, and every person experiences it differently. With over 40 potential symptoms, it’s understandable that so many people seek natural ways to manage their health and wellbeing. A holistic approach, combining lifestyle changes, nutrition, and essential oils can provide effective relief.
I recently had the pleasure of speaking with Helen Wray, a wellness advocate for doTerra, about how essential oils can support menopause symptoms. Helen shared her expertise on how these natural remedies can alleviate discomfort and promote overall well-being.
natural support for common symptoms
Hot flushes
One of the most common symptoms, hot flushes affect around 75% of menopausal women. The brain’s hypothalamus, which regulates body temperature, becomes more sensitive, causing sudden waves of heat, sweating, and redness. Common triggers include spicy foods, stress, alcohol, and caffeine. Limiting these triggers, wearing breathable clothing, and incorporating phytoestrogen-rich foods like soy, lentils, and flaxseeds can help.
Helen advises that the following essential oils can also be beneficial:
Peppermint oil – provides a cooling effect. Apply a couple of drops to the back of the neck or wrists.
Clary sage oil – supports hormonal balance. Diffuse it, apply it to pulse points, or mix with a carrier oil for an abdominal massage.
Joint aches and pains
As oestrogen levels decline, joint stiffness and inflammation can become more common. Low-impact exercises like yoga and Pilates, along with an anti-inflammatory diet, can support joint health.
Helen suggests that these essential oils can also help:
Magnolia oil – has anti-inflammatory and calming properties. It can be mixed with Epsom salts for use in the bath or added to a carrier oil and massaged into affected sore muscles or joints.
Eucalyptus oil – has anti-inflammatory and pain-relieving properties. Mix with a carrier oil and massage into sore joints.
Ginger oil – known for reducing inflammation, ginger oil can be applied topically or inhaled for relief.
Cognitive symptoms: anxiety, brain fog, and mood swings
Many people experience mood swings, brain fog, and anxiety due to fluctuating hormone levels. Lifestyle changes such as mindfulness, breathing techniques, walking in nature, and whole food nutrition including fermented foods can help stabilise mood.
These essential oils are recommended:
Peppermint – can help with brain fog and concentration. Put a couple of drops on wrists or mix with other oils to create your own blend for a diffuser.
Lavender oil – Helps promote relaxation and calm the nervous system. Diffuse before bed or apply a drop to your wrists and soles of the feet.
Rosemary oil – Enhances focus and mental clarity. Add a few drops to a diffuser while working or studying.
Geranium oil – Helps with emotional balance. Mix into a body lotion for a calming daily ritual.
Clary sage oil – Supports hormonal balance. Diffuse it or apply it the back of neck and pulse points.
Stress management
The stress hormone cortisol can exacerbate menopause symptoms, making stress management essential. Introducing essential oils can help you to relax.
Lavender oil – helps to calm the body and mind. Can be combined with frankincense for a relaxing blend.
Frankincense oil – grounding and calming, this oil can be used in meditation or diffused to promote relaxation.
Bergamot oil – known for reducing stress and uplifting mood. Diffuse or add a few drops to a warm bath.
Sleep disturbances
Sleep problems are common during menopause, often due to anxiety and night sweats. A good bedtime routine incorporating oils can make a difference.
Chamomile oil – calming and sleep-inducing, chamomile can be diffused or added to a warm bath with Epsom salts.
Lavender oil – is known for its relaxation properties. Apply to the soles of your feet before bed.
Wild orange & Rose oils – applied to the top of the head on the scalp before bed is beneficial to sleep.
Headaches and migraines
Fluctuating hormones can trigger headaches. Staying hydrated and maintaining stable blood sugar levels can help prevent them. These oils are recommended:
Frankincense or Peppermint oil – can relieve tension headaches when applied to the temples.
Copiba oil – a couple of drops underneath the tongue or applied to the temples can ease headaches with a natural solution.
Lavender oil – helps ease migraine symptoms when inhaled or massaged into the skin with a carrier oil.
Libido changes
Hormonal shifts and stress can impact libido during this phase of life. Open communication with your partner and self-care are key to maintaining intimacy. Enjoy incorporating these oils:
Ylang ylang oil – can help enhance mood and relaxation. Apply to pulse points or mix with a carrier oil for massage.
Sandalwood oil – supports emotional connection and intimacy. Diffuse in the bedroom for a warming atmosphere or combine with a carrier oil and massage into the stomach or base of feet.
PMT and stomach cramps
Even as periods become irregular, some people still experience PMT symptoms like bloating and cramps. Staying active and moving the body throughout the day can help to ease symptoms. It doesn’t have to be strenuous, a gentle walk, yoga or pilates are beneficial. Staying hydrated and eating fibre rich foods can help.
Try these essential oils when needed:
Frankincense & Rose oils - helps with digestion and bloating. Rub onto the abdomen with a carrier oil.
Geranium – helps to ease menstrual cramps and supports hormone balance. Apply a drop to pulse points.
Marjoram oil – relieves muscle tension and cramps. Add a few drops to a warm compress and place on the lower abdomen.
Using essential oils safely
To get the most benefit from essential oils, follow these safety guidelines:
Always dilute essential oils with a carrier oil before applying them to the skin.
Perform a patch test to check for sensitivities.
Use a diffuser to inhale the benefits throughout the day.
Add a few drops to a warm bath or combine with Epsom salts and add to the bath for full-body relaxation.
Avoid applying citrus oils before sun exposure, as they can increase sensitivity to UV rays.
Ensure to use a good quality oil. I use doTerra oils because each doTERRA essential oil is carefully and thoroughly tested using the strict CPTG Certified Pure Tested Grade™ quality protocol.
Both Helen and I have been using doTerra oils for several years to support our health and well-being with a natural solution and have seen excellent results.
Getting support
Menopause is a journey that affects everyone differently, but with the right tools, it can be managed in a way that supports your overall well-being. A combination of lifestyle adjustments, mindful nutrition, and essential oils can provide relief from many symptoms.
You are not alone on this journey. If you’d like support to improve symptoms with hormone balancing nutrition and creating healthy lifestyle habits that stick, contact me at sally@rebalancebysally.com or learn more about our personalised Health Coaching programmes.
For more information or to purchase high quality doTerra essential oils, contact Helen Wray helen@helenwray.co.uk and learn more about doTerra Essential oils on Helen’s Instagram page
