You entered menopause and now what? Hot flashes, night sweats, and many other symptoms associated with the “change” are making your life a lot more difficult. You already know these symptoms won’t last forever, but that’s not enough. There has to be some way to alleviate these issues, and there are plenty of them actually. What every woman wants is to tackle these problems in a natural manner and you came to be the right place. Scroll down to see 10 amazing menopause relief natural remedies to try.
How do you Treat* Menopause Naturally?
When it comes to management of menopause symptoms, you have to be proactive. Waiting for them to go away on their own isn’t practical and your quality of life suffers immensely. Simple lifestyle changes can be of huge help. Here are ten natural ways to treat* menopause.
1. Consume Vitamin D and Calcium-Rich Foods
Menopause transition has a major impact on your entire body. Hormonal changes that occur at this time can weaken your bones and increase* the risk of and fractures. Consumption of calcium and vitamin D is a great way to protect bone health and prevent fractures from affecting your life. It is also important to mention that your body needs vitamin D to absorb calcium, which means you should make changes in your diet to consume these nutrients. Furthermore, a study from the American Journal of Clinical Nutrition found that high intake of vitamin D and calcium are linked with lower risk of early menopause. This is important for all ladies who are reading this and want to avoid entering menopause prematurely.
2. Maintain Weight in a Healthy Range
It is not uncommon to gain weight during menopause. Weight gain can be due to the natural aging process, hormone fluctuations, sedentary lifestyle coupled with unhealthy diet, and heredity. Menopausal women tend to accumulate fat in abdominal area which increases* your risk of cardiovascular diseases and other health conditions. Not only that but being overweight also aggravates vasomotor symptoms of menopause like hot flashes and night sweats. Keep your weight in a healthy range to successfully manage menopause symptoms and protect your health. One study showed that weight loss* helps eliminate* vasomotor symptoms effectively. Be active and modify your diet for natural and successful weight loss*.
3. Eat Fruits and Vegetables
Fruits and vegetables are more beneficial for your health than chocolate, sweets, and junk food. First, they aid weight management due to high fiber content that keeps you full for longer. Thanks to antioxidants, vitamins, and minerals fruits and vegetables protect you from all sorts of diseases and health conditions. Plus, this is the best type of food for a youthful appearance and radiant skin. In addition, evidence shows that consumption of fruits, vegetables, and Mediterranean-style diet reduces* the severity of menopause symptoms.
4. Avoid Trigger Foods
Hot flashes, the most common symptom of menopause, can be frustrating to deal with and certain foods can trigger them. Common triggers include caffeine, alcohol, and spicy foods. The best thing to do is to keep a journal where you’ll monitor food intake and hot flashes. That way, you can identify whether you experience hot flashes after eating some specific meal. Reduce* exposure to foods and lifestyle factors that induce hot flashes.
5. Get Up and Move
It’s never too late to start exercising. A sedentary lifestyle is dangerous for your health, while regular exercise protects it. Physical activity helps you keep weight in a healthy range or slim down. In addition, exercise reduces* the risk of various diseases, protects joints and bones, boosts* your energy levels, and lowers stress.
Regular physical activity also helps you sleep better, which is particularly important if we bear in mind difficulty sleeping is a common occurrence in menopause. There is no rule regarding a certain type of activity you should do, simply enjoy and do what you like. Any type of activity is better than being sedentary.
6. Stay Hydrated
Due to lower estrogen levels, menopausal women experience dryness. This isn’t just about vaginal dryness, your skin, and hair, and many other organs in your body experience decreased* water content. For successful management of menopause symptoms, strive to drink 8-12 glasses of water. Plus, water can also help you prevent weight gain because it keeps you full and it increases* your metabolism.
7. Limit Intake of Processed Foods
When discussing menopause relief natural remedies it is of huge importance to discuss the role of processed foods. They’re everywhere but at the same time, these foods bring little to no nutritional value to your body. Some processed foods can contain ingredients that disturb your hormones and worsen symptoms of menopause. Strive to limit the intake of processed foods and opt for healthier alternatives instead.
8. Use Essential Oils
Essential oils have a marvelous scent and they pose as one of the most effective natural ways to treat* menopause. These oils are incredibly relaxing and help you manage stress easily. The most useful essential oils for menopause include:
- Clary sage – Stress relief, tackles hot flashes, slows development of osteoporosis
- Peppermint oil – Reduces* discomfort when experiencing hot flashes
- Lavender – Helps establish hormone balance, promotes* feelings of relaxation, improves* sleep
- Geranium – Manages hormonal changes, helpful for dry skin
- Basil – Improves* mood
- Citrus – Improves* sexual desire, reduces* severity of physical symptoms
Depending on the essential oil, you can add a few drops into the bath, inhale, or apply directly onto the skin.
9. Get Enough Sleep
Menopause symptoms aside, we have become a sleep-deprived society. Instead of staying up late, you should strive to establish a regular sleep pattern by going to bed at the same time every night and waking up at the same time every morning. Lack of sleep increases* stress levels, decreases* energy and productivity, and it also contributes to depression and weight gain. Aim to get between seven and nine hours of sleep a night.
Meditation is an ancient technique with proven health benefits. What’s more, a study from the journal Menopause found that meditation helps reduce* the severity of hot flashes and night sweats. Mindfulness teaches you to relax and to find it easier to deal with discomfort. In addition, mindfulness involves learning to recognize and accurately divide components of experience like thoughts, sensations, feelings, and developing a non-reactive awareness of these factors. The psychological distance created by mindfulness decreases* the urgency of thoughts and affecting states. As a result, it allows you to observe, appraise, and be less reactive to events in your surrounding and symptoms you experience.
What is the Best Natural Remedy for Menopause?
Many women use dietary supplements for menopause symptoms relief. These products are comprised of herbs and plants known for their benefits to tackle a number of changes that occur with menopause. Best natural remedies include black cohosh, ginseng, red clover, St. John’s wort, and others. Since it’s difficult to find these herbs as they are not accessible everywhere, dietary supplements pose as a useful way to get these herbs and their healthy compounds.
Menopause symptoms can affect a woman’s quality of life, but there’s a lot you can do about it. Simple lifestyle tweaks and menopause relief natural remedies can help you alleviate symptoms you experience easily. Follow 10 tips from this post to feel better instantly.
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Kathy Parks is a graduate who enjoys writing on different topics including men’s and women’s health, beauty and fitness. Being a mother and wife-she drives so much strength and inspiration from the desire to have a healthy family. Her health writings are done with the same passion-to ensure healthy family members. She is contributing to Consumer Health Digest for different categories.