Supplements, Medications, and Lifestyle Shifts That Can Balance Your Hormones (Without HRT)

Not every woman going through perimenopause or menopause wants—or is a good fit for—hormone replacement therapy (HRT). And that’s okay. Whether you’re in the early stages of hormone changes, have health reasons that make HRT tricky, or simply prefer a more natural route, there are plenty of safe and effective nonhormonal strategies to help you feel like yourself again.

At Flow Wellness, we believe in treating the whole person, with or without hormones. Let’s explore the supplements, medications, and lifestyle changes that can make a real difference in balancing hormones.

Botanical & Herbal Therapies: Nature’s Helpers

Plants have been used for centuries in women’s health—and modern science is catching up. Certain botanicals really can ease symptoms of hormone imbalance.

• Black Cohosh – One of the most researched herbs for menopause. Studies show it may reduce hot flashes and improve mood without acting like estrogen, making it safer for many women.

• Ashwagandha – An adaptogen that helps calm the nervous system, improves sleep, and reduces anxiety.

• Rhodiola – Boosts energy and mental clarity, especially during fatigue and brain fog.

These herbal supplements won’t “fix” hormones overnight, but many women notice less stress, better sleep, and fewer hot flashes.

Nonhormonal Medications: More Options Than You Think

You don’t have to take estrogen to get relief. Several nonhormonal prescription options are proven to help:

• SSRIs/SNRIs (like paroxetine or venlafaxine) can cut hot flashes by up to 60%.

• Gabapentin or clonidine can also help manage night sweats if estrogen isn’t an option.

• Tadalafil (Cialis) or “Scream Cream” increase blood flow, which can improve intimacy and sexual function—even without hormones.

Topical & Targeted Therapies: Local Relief

If dryness or discomfort are your main issues, localized therapies may be all you need:

• Vaginal moisturizers and lubricants with hyaluronic acid help prevent irritation.

• Low-dose vaginal estrogen (not considered systemic) can safely restore tissue health, even for some women with breast cancer history (always check with your provider).

• Nonhormonal vaginal DHEA (Intrarosa) improves sexual function and tissue support.

• Estriol (E3) face cream can hydrate and smooth skin with minimal absorption into the bloodstream.

Lifestyle & Integrative Approaches

Sometimes the simplest changes bring the biggest results.

• Mind-body practices like yoga, meditation, and CBT reduce stress, improve sleep, and help with mood swings.

• Nutrition matters: phytoestrogens (like flaxseeds and soy), omega-3s, and nutrient-dense whole foods can support balance.

• Sleep + stress management are key. Supplements like magnesium, L-theanine, and melatonin can help regulate your rhythm.

What If Your Symptoms Progress?

For many women, nonhormonal support works beautifully—at least for a while. But if symptoms intensify, custom-compounded BHRT (bioidentical hormone therapy) may become the next step. At Flow Wellness, we help you navigate this transition thoughtfully with:

• Ongoing labs and symptom tracking

• Flexible care plans that evolve with your needs

• Combination options that blend hormones with supplements and lifestyle medicine

The Flow Wellness Difference

At Flow Wellness, we know that every woman’s hormone journey is unique. Some thrive with botanicals and lifestyle shifts. Others benefit from BHRT or a combination of both. That’s why we offer flexible, personalized hormone support across Oregon, California, and Washington.

Already part of the Flow family? Your provider can recommend high-quality botanicals, adaptogens, or targeted supplements through Fullscript, our trusted partner for professional-grade products.

Ready to feel like yourself again? Let’s find your Flow.

Best Pellet Hormone Therapy in Bend, Oregon

Disclaimer: This blog post is for informational purposes only and should not be considered medical advice. Always consult with a healthcare provider for personalized medical advice.