HRT vs. Natural Menopause Support: What’s the Best Path for You?

HRT vs Natural Approaches or Both?

There’s a growing wave of enthusiasm around hormone replacement therapy (HRT) as a solution for peri-menopause and menopause symptoms. Social media, podcasts, and even some healthcare providers are strongly encouraging women to start HRT earlier—even during peri-menopause—to prevent long-term health issues like osteoporosis, cardiovascular disease, and dementia.

And while HRT can be helpful for many women, there’s more to the story. As a practitioner of Traditional Chinese Medicine and a woman currently going through peri-menopause myself, I believe it’s time we talk about the full picture—including the power of a natural approach, the process of personal trial and error, and the role that lifestyle and diet play no matter what path you choose.

The Rise of HRT During Peri-Menopause

There’s no denying that HRT can be life-changing for some. It may ease hot flashes, brain fog, insomnia, and even offer long-term benefits for bone and heart health when used appropriately.

But what we don’t hear as often are the stories where:

• The process of finding the right type, dosage, or delivery method is frustrating

• It doesn’t relieve symptoms—or even causes new ones

• There’s increased sensitivity or side effects

• Women feel overwhelmed or pressured by a “one-size-fits-all” solution

  
  

We also have to acknowledge that research on HRT is still evolving, and many questions remain—especially around long-term risks, bioidentical vs. synthetic hormones, and the individualized nature of hormone health.

A More Rooted, Natural Approach to Menopause

At Free Flow Health in San Diego, I specialize in helping women navigate hormonal shifts using Traditional Chinese Medicine and holistic care. A natural approach can be effective in addressing symptoms and getting to the root of imbalance.

Natural menopause support may include:

• Acupuncture to calm the nervous system, reduce hot flashes, and improve sleep

• Herbal medicine to gently support hormone balance

• Nutritional guidance based on the needs of your body

• Emotional and stress support to help you feel grounded through change

  
  

I’ve seen this approach bring powerful relief to women seeking options outside of—or in combination with—HRT.

A Personal Note: My Experience and Perspective

Like many of you, I’ve also had to explore what’s right for me in this phase of life. I’m not opposed to HRT—and in fact, I’m open to using it in the future if I feel it’s the best choice for my body. But because I’m very sensitive to medications, and I’ve had a difficult experience with synthetic hormones in the past (including erratic moods with my very brief time on birth control), I know that bioidentical hormone therapy is my preference. Keep in mind, birth control is HRT, however, the dosages are much higher as the goal is to stop the natural process of ovulation where as the goal with menopausal HRT is to maintain a level of hormones in your body.

I share this because I want to normalize the idea that there isn’t one “right” way to approach peri-menopause—and that the answer can be fluid, based on how your body responds over time.

Why Lifestyle and Diet Still Matter—No Matter What You Choose

HRT vs natural menopause support, regardless both should include a healthy lifestyle.

Whether you use HRT, take a fully natural approach, or combine both, your daily habits still matter most in the long run.

• What you eat

• How you manage stress

• How much rest you get

• Whether you feel supported and connected

  
  

These are the real foundations of hormone balance and long-term health. No prescription—natural or pharmaceutical—can replace a body that’s nourished, rested, and resilient.

What’s the Best Menopause Approach? The One That Works for You.

There is no one-size-fits-all solution for menopause or peri-menopause. The best results come from an individualized, whole-person approach that honors your body, history, sensitivities, and preferences.

That’s exactly what I offer at Free Flow Health: personalized care grounded in Traditional Chinese Medicine, with support for wherever you are in your journey—whether you’re exploring natural menopause relief or considering bioidentical hormone therapy.

Looking for Natural Menopause Support in San Diego?

If you're feeling overwhelmed or unsure about what’s right for your body, you don’t have to navigate it alone. I offer one-on-one support to help you feel clear, grounded, and empowered as you move through this important phase of life.

📍 Based in Kearny Mesa / Serra Mesa, I offer in-person acupuncture, herbal consultations, and virtual wellness coaching for women throughout San Diego and beyond.

👉 Book your appointment here or reach out with questions—I’d love to support you.