• Menopause symptoms can include hot flushes!

  • Aches/Pains/Sleeplessness!

  • Fatigue/Moodiness!

  • Nutrafem makes a positive difference!

Managing Menopause

Menopause is an important life stage that every woman will have to go through eventually. This experience varies for each woman; some find this period of time challenging while others find that it does not affect them as much. However, no matter how much it affects the lives of these women; there are ways for them to manage this time in life better.

Hormone Replacement Therapy

At the menopausal stage, a woman's body produces less estrogen and progesterone which can cause symptoms and discomfort. Hormone Replacement Therapy (HRT) replaces these hormones in the body and aims to counter these symptoms. The synthetic estrogen or combined estrogen and progesterone hormones found in HRT are usually prescribed in the form of tablets, skin patches, vaginal preparations, implants and nasal spray.

Although HRT is the most common medical treatment, it is not meant for everyone. Women who have a history of cancer, experienced vaginal bleeding or blood clotting problems are advised against HRT. Those who are susceptible may also experience some side-effects of the therapy, which include skin irritation, bloating, nausea and headaches.

HRT Benefits

HRT helps to relieve hot flushes and night sweats, allowing women in the menopausal stage to sleep better. Using HRT also promotes the growth of the vaginal lining; this in turn reduces vaginal dryness and relieves further discomfort such as itching.

These are the short-term benefits of HRT and many studies ended prematurely when the results illustrated that the risks of HRT outweighs the benefits.

HRT Risks

Even though HRT is able to relieve some of the symptoms of menopause, it may not be the right choice as it increases the likelihood of getting some potentially serious conditions.

A Women's Health Initiative Hormone Trial in 2002, designed to assess the risks and benefits of HRT in more than 27,000 women, has shown associations to significant increases in the risk of stroke (41%), heart attack (29%), cardiovascular disease (22%), thrombosis (20%) and breast cancer (26%).

Complimentary and Alternative Remedies 

Other than HRT, there are also other alternative options available to manage menopause. Botanical products from natural sources are popular in the field of relieving menopausal symptoms. They are normally made available in the form of pills and creams.

Nutrafem by Bionutra is a natural botanical supplement for menopausal women. Made from extracts of various botanical products, Nutrafem is designed to complement the female hormone estrogen action in your body. Know more about Nutrafem natural supplement for menopause.

Healthy Lifestyle

A healthy lifestyle can help women manage menopause better.


Try to stop the flow of urine the next time you visit the bathroom.

The muscles you contract are your pelvic muscles.

Not only is it simple, but this exercise can be done anywhere and at any time. It can be done in the bus, in the car, while waiting in line at the supermarket or even in the shower.


A variety of leisure activities will help women to keep active and alert. It also builds confidence and at the same time women can widen the circle of friends, giving themselves more options of social and emotional support enhancing their quality of life.

Dancing is one of the more popular activities that have been taken up by mature individuals in recent years. Perhaps because it is fun, easy and conveniently available and thus it has more benefits compared to traveling and other leisure activities. Therefore, it is not surprising to see more organisers for such activities like your local community centre; and if you are concerned that you are out of the league, not to worry as there is always be a beginners’ class. So get your heels or boots and boogie woogie!

Emotional Support

Not all will embrace menopause with a sense of freedom. With so many changes going on in the body of women in the menopausal stage, it is not surprising that these women are emotionally affected as well. Some women are more concerned about aging once they reach menopause, and some may develop a lower self-esteem as they begin to dwell on what they may have failed to achieve instead of focusing on what they have accomplished so far. This in turn makes them more vulnerable to depression, anxiety and increased health problems. Seeking emotional support from family and friends or joining support groups can also help the well-being of women in their menopausal years.

Support Groups

Joining support groups may help women who are going through this transition in life. Having experienced the physical, emotional, and relational effects of menopause, the support group has a better understanding of the situation. Thus, they not only would be able to provide more information on menopause and ways of coping with the changes they are experiencing, but it also gives these women a chance to interact with one another, reinforcing emotional support. They will then gain a better perspective of themselves, their feelings and to make sense of what is going on in their lives.

Family and Friends

Some women find this transition frustrating; and this may cause a strain in relationships. This may be a result of changing family relationships with their partners, children, parents and even friends. Therefore it is important for these women to talk to their family and friends regarding the transition in life they are going through. This helps the people around her to understand more about the changes, and in turn, adjust their expectations in the relationship. Supportive family and friends will help women who are going through the transition to cope with the life transition better, and being around people who constantly interact with her to learn more about menopause will prepare them for the changes.

Other Healthy Choices

To manage menopause more effectively, you should:

Other Measures

In order to reduce the symptoms of menopause, women going through this phase must first identify the symptoms. Although women often feel helpless or depressed when they are going through this transition, there are actually simple things that can help to mitigate the effects of menopause.

Hot Flushes / Night Sweats

Cause—Response of pituitary gland to the falling estrogen levels


  • Keep cool with the fan or air-conditioning
  • Keep a diary of hot flushes to identify timing and triggers
  • Avoid stressful situations
  • Take anti-oxidants and botanical supplements

Joint Pain

Cause—Hormonal level changes


  • Take calcium or magnesium supplements
  • Take foods rich in omega-3 such as fish
  • Try Massages


Cause—Loss of bodily fluids and disrupted sleep


  • Consume foods rich in vitamin B complex, potassium,magnesium, iron, iodine and chromium

Sleep Disruption

Cause—Night Sweats


  • Consume foods rich in melatonin like bananas, oats, tomatoes
  • Regular Exercise Comfortable sleeping environment with minimal noise and cool colours
  • Keep to a fixed bedtime Relax before bedtime

Mood Swings

Cause—Fluctuating hormonal levels


  • Gain a deeper understanding of menopause and its changes
  • Communicate your frustrations with your loved ones
  • Share your challenges, express your emotions
  • Counseling

Vaginal Dryness

Cause—Reduced secretion of cervical mucus


  • Stay sexually active
  • Perform Kegel exercises
  • Use a lubricant

Memory Problem

Cause—Declining estrogen affecting memory function


  • Increase water intake
  • Eat nutritious meals
  • Use your memory more often to sharpen your recall

Download our brochures:

The Natural Choice

Nutrafem is a natural botanical supplement that manages and offers relief for symptoms and discomforts associated with peri-menopause or menopause MORE »

Suggested Usage

For Health Maintenance take one capsule daily after food. For menopausal symptoms, take two to four capsules daily after food. MORE »

Quality Assurance

Nutrafem is produced in Australia according to rigorous industrial processes of Good Manufacturing Practice (GMP) and verified with state-of-the-art analytical techniques. MORE »

Your Questions Answered

A list of frequently asked questions related to Nutrafem. If you need any other information, you may send in your questions now. We will be glad to be of help in your journey to better health. MORE »

User Stories

Read about other women's experience with menopause on how they had benefited from Nutrafem. MORE »