I recently spoke with a post-menopausal woman who was struggling with hot flashes and other discomforts. Her doctor had prescribed standard Hormone Replacement Therapy (HRT)—the kind that jump-starts menstruation again and is often derived from—believe it or not—pregnant-mare urine. She wanted relief, but she did not want to start bleeding every month, and she wondered whether a more natural approach existed.

I told her that I agreed she needed hormonal support—but she needed hormones appropriate for her stage of life, not the levels a twenty-something produces, and certainly not the synthetic estrogens pulled from a half-ton mare. The good news is that many herbs supply phyto-sterols: plant compounds that mimic our own hormones gently, without forcing the body to unnatural extremes. They calm hot flashes, ease dryness, and steady mood swings—all without the dangerous side-effects that have plagued conventional HRT.

It’s unfortunate that most physicians in the United States still overlook herbs, while practitioners in many other countries prescribe them as first-line therapy. Diet alone can make a dramatic difference. Consider Japan: in a survey of 1,300 women aged 45–55, only 25 percent reported hot flashes, compared with roughly 75 percent of women in the United States and Canada. Japanese respondents also experienced far fewer complaints of depression, dizziness, low libido, night sweats, and nighttime urination. Their traditional diet—rich in soybeans and other legumes—provides natural isoflavones that moderate hormone shifts and protect the heart and bones.

Add simple foods such as avocado, flax-seed oil, and salmon for healthy fats, and you have a daily menu that rivals any prescription pad.

More than seventy years ago, my father, Dr. John R. Christopher, blended a group of hormone-balancing herbs into a formula he named Hormonal Changease. For decades, women have sworn by this formula (instead of at the side-effects of standard HRT). When it is paired with his Female Tonic blend, the combination covers the main herbs needed for hormonal irregularities—without resurrecting a monthly cycle.

I hope these insights point you toward safer, gentler options so you can move through menopause—and beyond—with comfort and confidence.

David Christopher is a Master Herbalist, director of The School of Natural Healing, and son of our beloved Dr. John R. Christopher. He is continually helping others improve their health and that of their family members. The School loves having him as the director.