Menopause marks the end of a woman’s reproductive years, confirmed when menstrual periods have ceased for a full year. The transition, known as perimenopause, can begin years earlier as hormone levels—particularly estrogen and progesterone—start to decline. This hormonal shift often brings on a wide range of physical and emotional symptoms that vary in intensity from woman to woman.

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Hot Flashes and Night Sweats

Sudden waves of heat, increased heart rate and perspiration—often followed by chills—can disrupt daily life and sleep. Here’s a helpful spray that can help cool the body and rebalance hormones.

Cooling Aromatherapy Mist

In a one-ounce spray bottle, place five drops of vodka or a few drops of vegetable glycerin to disperse oils. Then add:
6 drops geranium — supports hormonal balance and slightly anti-inflammatory 
6 drops rose — supports hormonal balance
6 drops sweet orange — for cooling and stress relief benefits
4 drops peppermint — a natural coolant
4 drops clary sage — supports hormonal balance

When experiencing hot flashes, mist onto face, neck and/or chest.

Pelvic Muscle Weakness

Weakened pelvic muscles can lead to incontinence and organ prolapse. Strengthening circulation and tissue tone can be essential to help prevent or reduce these symptoms. Apply daily with self-massage over the lower abdomen and pelvis.

Muscle-Strengthening Oil Blend

In a 1 oz flip-top bottle, combine:
4 drops rosemary — stimulates circulation
4 drops cypress — tonifies the blood
3 drops ginger — for warming and circulatory support
4 drops peppermint — a muscle stimulant

Cardiac Issues

Menopause can trigger dizziness, tingling, palpitations and anxiety. Here’s a heart-soothing roll-on to apply to the chest, wrists or temples as needed.

Soothing Heart Roll-On Blend

Fill a one-third-ounce roll-on bottle with jojoba or fractionated coconut oil. Then add:
4 drops rose — for uterine and hormonal support
3 drops melissa  —  a cardiac tonic
6 drops lavender — comforting and calming
4 drops neroli — relaxes and balances
1 drop spikenard — deeply tranquilizing

Hair Thinning and Facial Hair

Hormonal changes can cause scalp hair loss and facial hair growth. Supporting scalp circulation can help. Massage the following hair oil into the scalp daily, especially in thinning areas.

Scalp-Stimulating Hair Oil

In one ounce of jojoba oil, blend:
8 drops rosemary — hair tonic
3 drops ginger — circulation booster
8 drops clary sage — hormone-balancing and restorative

Massage into scalp daily, especially in thinning areas.

Mood and Emotional Shifts

Anxiety, irritability, low mood and a sense of disconnection are common. Aromatherapy can provide grounding and clarity. Spray the following Emotional Support Spray into the air around you or use it as a body mist.

Emotional Support Spray

Add five drops of vodka or a few drops of vegetable glycerin to a one-ounce spray bottle. Then add:
2 drops yarrow — for life transitions and inflammation
2 drops angelica — calming and spiritual
6 drops frankincense — mind-clearing and protective
1 drop spikenard — soothing
6 drops spruce — stabilizing and grounding

Oversensitivity and Stress

When emotions run high, it’s helpful to soothe the nervous system and support adrenal balance. Use the following calming blend on pulse points throughout the day.

Calming Roll-On Blend

In a one-third-ounce roll-on bottle, add:
4 drops sandalwood — for grounding and centering
4 drops roman chamomile — for gentle relaxation

Roz Zollinger is the director and co-owner of Atlanta’s Heal Center and is recognized internationally for her contributions in the fields of reflexology, aromatherapy and energy healing. She pioneered Aromatic Reflexology and developed the Zollinger BodySystems Method of Reflexology/Aromatherapy