Natural Treatments for Menopause

What’s covered?

When a woman reaches the age the age of 45-55 she is likely to experience menopausal symptoms. Before menopause, she will go through perimenopause which can go on for several years beforehand. It is when she starts experiencing common menopause symptoms that may even continue for an average of four years after her last period. These symptoms, lasting for months or years, can include:

• Breast tenderness

• Irregular periods

• Mood swings

• Sleep disturbances leading to poor sleep quality

• Vaginal atrophy or vaginal dryness leading to painful sex

• Vasomotor symptoms (VMS) - night sweats and hot flushes

• Weight gain

These symptoms can be managed with the help of hormone replacement therapy (HRT). But for some women who cannot or choose not to, herbal and dietary supplements are a huge help. Here is a list of several natural remedies for menopause symptoms management.

Foods rich in calcium and vitamin D

During menopause, hormonal changes occur, weakening the bones and increasing the risk of osteoporosis. As a solution, calcium and vitamin D are great options to include in a balanced diet. Some calcium-rich foods are:

• dairy products, such as yoghurt, milk, and cheese

• green and leafy vegetables, such as kale, collard greens, and spinach

• tofu, beans, sardines, and others

• certain cereals, fruit juice, or milk alternatives.

To get enough vitamin D, you may want to enjoy the sunlight since your skin produces it when exposed to the sun. You can also supplement or increase food sources of vitamin D, such as oily fish, eggs, cod liver oil, and foods fortified with vitamin D.

Assess your Vitamin D levels with the Welzo at home Vitamin D Blood Test.

Foods rich in protein

In addition to helping prevent muscle loss, high-protein diets can help with weight loss by enhancing fullness and increasing the number of calories burned. Regular intake of high-quality protein may also help regulate mood and sleep. Foods rich in protein include:

• dairy

• eggs

• fish

• legumes

• meat

• nuts

Lots of fruits and vegetables

Fruits and veggies are low in calories and can help you feel full, so they’re ideal for weight loss and maintenance. They may also help prevent several diseases, including heart disease, which tends to increase after menopause.

Phytoestrogens

Phytoestrogens are compounds that are found in plants. They are known to stimulate the functions of estrogen in the body, thereby balancing the hormones and reducing menopausal symptoms. Examples of foods that are rich in phytoestrogens include:

• soybeans and soy products

• tofu

• flaxseeds

• sesame seeds

• beans

However, the phytoestrogen content in foods varies depending on processing methods.

Reduce refined sugar and processed foods

Refined carbs and sugar can cause sharp rises and dips in blood sugar, making you feel tired and irritable and worsening the physical and psychological symptoms a menopausal woman has. Processed foods may affect bone health, especially if these foods replace the nutrients you need from a daily balanced diet.

Don’t skip meals

Healthy, regular meals are crucial when you’re going through menopause. Irregular eating may worsen specific perimenopause symptoms and hinder effective weight management.

Avoid trigger foods

Certain foods and drinks can trigger hot flashes, night sweats, and mood swings. They include:

• alcohol

• caffeine

• sugary or spicy foods.

It is also beneficial to quit smoking, reducing the likelihood of hot flashes occurring and make them less severe and less frequent.

Plenty of water

During menopause, the decrease in estrogen levels causes dryness issues and the feeling of bloatedness. Start drinking at least eight glasses of water daily to address these. Drinking plenty of water can increase the efficiency of your metabolism. Specifically, drinking 17 ounces of water an hour before a meal may help you consume 13% fewer calories during the meal.

Exercise regularly

Regular exercise can help alleviate symptoms of menopause, such as poor sleep, anxiety, low mood, and fatigue. It can also protect against weight gain and various diseases and conditions and significantly contribute to your overall health.

A healthy weight

Menopause is commonly associated with weight gain due to hormonal changes, ageing, lifestyle, and genetics. The excess body fats usually accumulate around the waist and can increase the risk of developing diseases such as heart disease and diabetes. More importantly, it may also affect menopause symptoms. So try to observe regular exercise and a healthy diet as described above.

Natural and herbal supplements

Many menopausal women may opt for natural products and herbal remedies to relieve symptoms of menopause, particularly the vasomotor symptoms and psychological symptoms that accompany menopause. Here are the most common herbal supplements for reducing symptoms of menopause:

• Anise

• Black cohosh

• Fennel

• Evening primrose oil

• Ginseng

• Liquorice

• Red clover

• Other supplements. More research can further investigate the effectiveness of other commonly used supplements and natural remedies to help reduce hot flashes, night sweats, and other menopausal symptoms.

Final Words

Menopause is a natural transition period for women but often comes with symptoms like hot flashes, mood swings, and other changes. Improving your diet, proper exercise, and good sleep quality may help with your menopause symptoms, and they can improve your overall health.

Natural remedies for menopause have become increasingly popular, although much of the evidence is currently inconclusive. Natural supplements may help treat menopause symptoms, but more research and scientific evidence are needed about their safety and effectiveness, as well as accurate dosages and combinations. Always seek advice from healthcare professionals for appropriate guidance.

You can assess your menopausal levels by ordering an Instant Menopause Test.

To learn more about menopause treatment and other recommendations, find out here at Welzo.