What are the Alternatives for HRT

If you think HRT is not for you, you can opt for many HRT alternatives to alleviate your menopausal symptoms!

In our blog, you will explore how you can restore hormonal imbalance without HRT by using the following alternative HRT options:

Table of Contents

Hormone replacement therapy has been well-liked to treat menopausal symptoms since long ago. But due to its potential risks and individual preferences, people are now seeking alternatives to HRT to treat their hormonal fluctuations.

Whether you want treatment through lifestyle changes, herbal medicine, body-mind practices, or seeking to have BHRT, this blog gives valuable insight to get one according to your preferences.

Lifestyle Changes

Do you know some modifications in your lifestyle can help you manage your fluctuating hormone levels?

Here are some lifestyle adjustments you can make:

A Healthy Diet

Your meals should contain nutrient-dense foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. Pick foods rich in vitamins and minerals like vitamin D, vitamin B, and omega-3 fatty acids. Moreover, reducing the intake of processed foods and sugary snacks can also restore hormone levels.

Regular Exercise

Doing exercise can do wonders for your hormone levels. For instance, a 150-minute aerobic exercise with moderate intensity or a 75-minute vigorous workout can maintain muscle mass and regulate hormone levels.

Adequate Sleep

Taking enough sleep can affect benefit restoring your hormonal levels. You can aim to sleep for 7-9 hours by making a bedtime routine and limiting the use of electronic devices before sleeping. 

Natural and Herbal Remedies

Some natural remedies for menopause can replace HRT and regulate your declining hormones, such as oestrogen and progesterone. Let’s have a look at some:


This compound is derived from plants and possesses oestrogen-like properties. So, if you incorporate phytoestrogens in your diet, it can act as natural HRT to maintain your oestrogen levels. This compound can be found in berries, soy products, flaxseeds, lentils, chickpeas, and lentil products.

Black Cohosh

With a minimal oestrogenic effect, the herb black cohosh can treat menopause symptoms like hot flashes, night sweats, and mood swings. Although some studies have suggested potential benefits, more research is needed to comprehend its effectiveness and safety.

Oil of Evening Primrose

Evening primrose oil is frequently used by women to treat menopause symptoms. Although the oil does not reverse menopause, it does help them manage its typical side effects, such as mood swings and breast pain, by mimicking oestrogen effects in the body. 

Maca Root

Maca root can help with menopause symptoms such as hot flashes and reduced energy levels. If you cannot take oestrogen therapy, maca root can act as the best HRT alternative. It is usually added to smoothies or baked goods or may be used as a dietary supplement.

Acupuncture and Traditional Chinese Medicine 

Acupuncture comes from Chinese traditional medicine and is considered one of the effective HRT alternatives. This process involves inserting tiny needles into specified body locations to promote balance and restore vital energy or Qi.

Process of Acupuncture and Considerations

Acupuncture treatment involves the initial consultation with a specialist to examine the patient’s medical history, signs, and TCM diagnosis. Then a personalised treatment plan is given based on the findings of tests. During the treatment, the patient may feel sensations like tingling or warmth because of the inserted tiny needles in the body. Regarding benefits, acupuncture can alleviate menopausal symptoms and reduce stress-related hormone fluctuations.

Traditional Chinese Herbs

In Chinese medicine, herbs are typically used to restore hormonal balance. These are prescribed after the examination of the patient’s hormone pattern. Chinese herbs, including dong quai, ginseng, and liquorice root, can be used in treatment for perimenopause or menopause to supplement the body’s natural hormone production.

Bioidentical Hormone Replacement Therapy (BHRT)

 BHRT is considered one of the popular menopause treatments which use hormones chemically similar to what your body naturally produces. The hormones, such as oestrogen, progesterone, and testosterone, are synthesised to mimic the body’s natural hormones to ensure hormonal imbalance. 

BHRT is becoming popular among the masses as an HRT alternative because it involves personalised hormone treatment based on the results of individuals’ blood tests. By supplementing the synthesised oestrogen, progesterone and other hormones, BHRT is a game changer in maintaining hormones during menopause and alleviating its bothersome symptoms. 

BHRT has long-term benefits, but there are also risks, such as a higher chance of blood clots, stroke, and some cancers. However, before taking BHRT, it is essential to talk with your general physician to ensure the safety and effectiveness of the treatment.

Mind-Body Approaches

Dealing with menopause without HRT is possible if you use the following mind-body approaches to maintain declining hormone levels:

Mindfulness and Meditation

By practising mindfulness, you can become more conscious of your thoughts, feelings, and bodily sensations, which can help you manage stress and have a direct impact on the balance of your hormones. Moreover, if you do it regularly, it can enhance your overall well-being.

Tai Chi and Yoga

Yoga and Tai Chi are examples of mind-body exercises that combine physical movement, breathing exercises, and meditation. These techniques promote unwinding, reducing stress, and strengthening the mind-body connection. Some yoga poses, such as supported inversion, can benefit hormonal health directly.


You can control some of your body’s functions with biofeedback. Electronic sensors are used in this mind-body practise to keep an eye on things like muscle tension, blood pressure, and heart rate. Practising this technique can reduce stress levels and positively contribute to your treatment of menopause.

Cognitive-Behavioural Therapy

This therapy focuses on recognising and changing negative thought patterns and actions. This strategy can help manage stress by addressing underlying emotional factors. So, CBT can impact your hormonal health by restoring their levels in the body.

Final Remarks

Individuals can also manage their hormonal health by looking into HRT alternatives. There are many alternatives to achieve hormonal balance and treat related symptoms, including dietary changes, herbal remedies, acupuncture, bioidentical hormone therapy (BHT), and mind-body techniques.

As everybody’s journey is different, so it’s important to remember that what works for one person might not work for another. Therefore, consulting with your healthcare provider is advised before taking any alternative to HRT to avoid risks and adverse effects.

Wondering about Using Alternatives to HRT? Contact Bioid Professionals Now and Get Your Queries Answered!


What is a good alternative to HRT?

Bioidentical hormone therapy (BHT) or lifestyle changes such as exercise and dietary adjustments can be considered as alternatives to traditional hormone replacement therapy (HRT).

Is there a safe natural alternative to HRT?

There is limited scientific evidence to support the safety and efficacy of natural alternatives, but some individuals may find relief from menopausal symptoms through lifestyle changes, herbal supplements, or acupuncture.

How do I cope with menopause without HRT?

Coping with menopause without HRT can involve managing symptoms through lifestyle changes such as regular exercise, a healthy diet, stress reduction techniques, and seeking support from healthcare providers or support groups.

What is the best HRT with the least side effects?

The choice of HRT with the fewest side effects is individual-specific. Bioidentical hormone therapy (BHT) could be an option, as it utilises hormones identical to those naturally produced, but it’s crucial to consult with a healthcare professional to explore the best options.

Dr. Charlotte
Dr. Charlotte

As an experienced medical professional, Dr. Norton has amassed a wealth of knowledge, culminating in her role as Chief Medical Officer at BioID Health. Her comprehensive grasp of evidence-based treatments and her unwavering commitment to patient well-being position her as an invaluable asset within the healthcare landscape.
With a proven history of compassionate care and a legacy of collaboration with multidisciplinary teams, Dr. Charlotte Norton embodies the principles of excellence, empathy, and expertise. Her journey, fuelled by a passion for guiding patients towards optimal health, continues to have a positive impact on lives at every juncture.

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