Look for safe and natural remedies for menopause symptoms
Different treatments for menopausal symptoms, including hormone replacement therapy and low-dose antidepressants, may have negative side effects. So many women look for safe and natural remedies for menopause symptoms.
By Sailaxmi Chennuru Article published Nov 03, 2022 Article updated May 30, 2023
Contents:
- Menopause Symptoms
- 7 Natural Menopause Treatments That Really Work!
- 1. Foods for menopause relief
- 2. Avoid trigger foods and drinks
- 3. Manage stress
- 4. Use essential oils to manage menopause symptoms
- 5. Exercise regularly
- 6. Get proper sleep
- Everything you need to know about hot flashes and nausea
- 7. Take supplements for natural menopause relief
- Products For Menopause Treatment
- What do you think?
Menopause is a natural biological process, and every woman goes through this phase of life. Menopause refers to the permanent end of the menstrual cycle and fertility. A woman is deemed to have reached menopause when she does not get her period for around 12 consecutive months.
Menopause usually occurs between the ages of 40 and 50, and the average age for menopause among US women is 51. Though menopause is a natural part of aging, its symptoms can cause significant pain and discomfort.
Menopause Symptoms
Perimenopause, or the menopausal transition, begins several years before menopause. Perimenopause varies from woman to woman; it can last from a few months to a decade. Some women even notice changes as early as their mid-30s. Women may experience various symptoms and conditions related to changes in female hormone levels (estrogen and progesterone) and aging. Some common menopause symptoms include:
- Irregular periods
- Night sweats and hot flashes
- Chills
- Fatigue
- Vaginal dryness and reduced sex drive
- Loss of breast fullness
- Mood swings, anxiety, irritability, or depressive symptoms
- Increased abdominal fat and weight gain
- Sleep problems (insomnia)
- Hair and skin changes
- Changes in the uterus, ovaries, and cervix
- Need to urinate more frequently
Furthermore, menopausal women are at higher risk of several diseases, including obesity, osteoporosis, heart disease, and diabetes.
Some women may not have trouble with menopausal symptoms and are relieved they no longer have to worry about painful periods. For other women, the menopausal transition can affect their physical, mental, and psychological well-being. Fortunately, many natural approaches can help manage and alleviate menopause symptoms and make the transition a little bit easier. Here are some natural remedies for menopause.
7 Natural Menopause Treatments That Really Work!
1. Foods for menopause relief
During menopause, your metabolism slows, and your body handles calories differently. The foods that traditionally worked well for the body can change during menopause. Therefore, revising eating habits and incorporating foods that help manage menopausal symptoms is necessary.
Remember that you may need to consume fewer calories to maintain a healthy weight. Your diet should include plenty of essential minerals and healthy fats. The following foods are nutrient-dense and unprocessed, eliminating the intake of empty calories to prevent weight gain.
- Fruits and vegetables
- Fruits and vegetables are packed with nutrients that help alleviate mood swings, hot flashes, night sweats, and other common symptoms. They are low in calories and can help you feel full; thus, they are great for weight loss.
- Fruits and vegetables can help prevent bone loss, heart disease, and other diseases.
- High-fiber foods
- A high-fiber diet is good for cardiovascular and digestive health. Fiber is important for maintaining a healthy weight and cholesterol level.
- Some of the best sources of fiber include nuts, seeds, beans, legumes, fruits, and vegetables.
- Foods rich in calcium and vitamin D
- Osteoporosis is a common problem during menopause that may lead to more serious problems such as bone fractures. Calcium and vitamin D are considered good for bone health, so try to get enough nutrients in your diet.
- Many foods are calcium-rich, including dairy products like milk, yogurt, cheese, and green leafy vegetables like kale and spinach. You can also obtain calcium from foods like tofu, beans, sardines, etc.
- Sunlight is the main source of vitamin D since the skin produces it when exposed to the sun. Rich dietary sources for vitamin D include eggs, fish, cod liver oil, and foods fortified with vitamin D.
- Phytoestrogen food
- Phytoestrogens are estrogen-like compounds obtained from plants that mimic the effects of estrogen in your body. Foods rich in phytoestrogens include soy products, tofu, tempeh, flaxseeds, linseeds, sesame seeds, beans, yams, etc.
- Many studies have proven that phytoestrogens are associated with reduced cholesterol levels, cancer risk, and reduced severity of night sweats and hot flashes in many women. However, debate continues over the effects of phytoestrogens.
- Protein-rich foods
- Weight gain is a major problem during menopause; studies show that eating high-protein diets can help with weight loss. In addition, consuming a protein-rich diet can prevent muscle loss due to aging.
- Protein-rich foods include fish, eggs, meat, legumes, nuts, and dairy.
- Omega-3 fatty acids
- Omega-3 fats help prevent menopause problems, including depression, osteoporosis, heart complications, and breast cancer.
- Try including fatty fish, almonds, and avocados in your diet.
- Water
- Drinking 8 to 12 glasses of water daily can help replace fluid lost from hot flashes, decrease bloating, and aid in weight loss.
2. Avoid trigger foods and drinks
Certain foods or drinks can trigger menopause symptoms, such as hot flashes, night sweats, mood changes, weight gain, etc. Alcohol, caffeine, and spicy food can trigger hot flashes in some people. Other foods that may worsen menopause symptoms include high-salt food, refined carbs, packaged foods, fried foods, refined oils, tobacco, carbonated drinks, etc. Try to keep track of triggers so you can avoid them.
3. Manage stress
Many women experience mood swings, increased anxiety, and even episodes of depression during menopause. To relieve these symptoms, one can try the following:
- Hypnosis: Some studies have shown that hypnosis can help reduce the frequency and severity of hot flashes. Hypnosis also helps improve sleep quality.
- Cognitive behavioral therapy (CBT): Some studies have found that CBT can help reduce mild depression and the frequency of hot flashes.
- Relaxation training: Menopause relaxation techniques such as progressive muscle relaxation and deep breathing techniques may help reduce the frequency of hot flashes and help you feel less anxious due to menopause.
- Mindfulness training: Mindfulness training is an exercise that helps people pay attention to their feelings and physical experiences to gain better control over their thoughts. Mindfulness-based stress reduction (MBSR) uses various exercises, including yoga, meditation, tai chi, and other activities, to reduce stress and anxiety and improve sleep quality.
4. Use essential oils to manage menopause symptoms
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Aromatherapy has been found to provide relief from many menopause symptoms. Essential oil like clary sage oil is effective in balancing hormones. Clary sage oil relieves menopausal symptoms like hot flashes and anxiety and helps slow the development of osteoporosis.
Geranium oil and Roman chamomile oil help relieve stress and anxiety, peppermint oil can help cool the body from hot flashes, and lavender oil may help naturally balance hormones.
To use essential oils at home, purchase pure oils and mix carrier oil like coconut or jojoba oil. To relieve hot flashes, apply the chosen essential oil to your feet or rub it across the back of your neck. You can use a diffuser to inhale the scent or add diluted essential oils to the water during the bath for stress relief. Alternatively, you can apply an essential oil patch on the skin to balance the hormonal system.
5. Exercise regularly
One natural way to aid menopause symptoms such as sleep disturbances and weight fluctuation is getting regular exercise. Exercise routines consisting of aerobics and strength training can help improve sleep quality, insomnia, and depression.
High-intensity interval training (HIIT) can help prevent weight gain, strengthen your bones, and preserve lean muscle mass, lowering the risk of bariatric medical supplies and osteoporosis. Workouts like yoga and pilates can relieve stress, anxiety, and tension and improve mood and flexibility.
If you have osteoporosis, stick to low-impact exercise to reduce the risk of injury. Incorporate Kegel exercises in your exercise routine to strengthen pelvic floor muscles, reduce symptoms of urinary incontinence, and improve sexual health.
6. Get proper sleep
Sleeplessness is another common issue during menopause. Reasons like hot flashes and nausea increased urinary frequency, and age-related issues like arthritis can interfere with sleep. Try to get 7-8 hours of sleep to avoid problems like stress, anxiety, depression, and memory problems. Find what induces you to get a good night’s sleep.
Stick to the same bedtimes and wake-up times, turn off devices, take a hot bath, and keep your room cool, dark, and quiet. You can also try massage therapy and a weighted blanket to improve sleep quality.
Everything you need to know about hot flashes and nausea
7. Take supplements for natural menopause relief
Here are the most common natural supplements you can try to reduce symptoms of menopause:
- Black cohosh: Black cohosh is an herbal product with estrogen-like properties and may relieve symptoms like night sweats and hot flashes. Because of its hormonal action, you should use black cohosh only after consulting your medical provider.
- Natural progesterone cream: Natural progesterone cream, when applied topically, can help reduce menopausal symptoms such as night sweats, hot flashes, vaginal dryness, fatigue, and weight gain and help improve mood, sleep, and sex drive.
- Red clover: Red clover contains phytoestrogen compounds, known as isoflavones, that positively relieve symptoms related to estrogenic loss. Red clover helps reduce hot flashes, sleep problems, bone loss, cardiovascular problems, and joint inflammations.
- St. John’s wort: St. John’s Wort is widely used to remedy anxiety, depression, and sleep-related problems. It can help stabilize your mood, reduce inflammation, improve sleep, and make the emotional and mental transition through menopause a bit easier.
- Ginseng: Ginseng has been used for thousands of years to increase energy and sexual arousal. Some studies have shown that ginseng can help relieve hot flashes, fatigue, depression, and vaginal dryness.
Products For Menopause Treatment
To relieve the pain and discomfort of menopause, HPFY has a variety of products. Explore more to find our best products for relieving symptoms of menopause.
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