Reduce the Symptoms of Menopause Naturally : When entering the menopausal years, many women experience things that they don’t really understand. Menopause means a woman will never be fertile again nor she will have periods.
Sensations like the room getting warmer, short-temperedness, sleepless nights, etc. are associated with the symptoms of menopause. Menopause hits women in their early 40s or late 50s; however, in some cases, it may come early due to certain health factors such as cancer treatment, eating disorder, or in case she has had her ovaries removed.
Symptoms of Menopause
- Hot flashes – irregular periods and sweating
- Sleep disturbance
- Mood swings
- Night Sweats
- Decreased libido
- A decrease in bone density
- Vaginal dryness
- Memory Lapses
- Weight gain
- Painful sex
- Frequent urination
Menopause is a natural biological phenomenon; hence, not a disorder. Its symptoms are inevitable and its degree ranges from women to women differently. However, there are ways using which you can control the symptoms. In most of the cases, women entering their menopausal years take medications such as Estrosmart that helps them maintain their hormone levels.
Hormone therapy is safe and effective but those who favour drug-free methods to deal with menopause should consult their concerned physicians.
Please note that women entering the menopause are prone to diseases such as diabetes, heart disease, obesity, and osteoporosis. Therefore, effective measures are needed to be taken.
If you want to turn to natural remedies and supplements for menopause symptom relief, below are some tried and tested methods that you would want to look at.
#1 Stay Hydrated
Menopause triggers hormonal changes in women that cause the estrogen levels to decrease. When this happens, women often experience bloating, dryness, and weight gain. The health experts say drinking 10-12 glasses of water daily can help reduce these symptoms. Moreover, consuming water at right intervals can help you with weight loss. The health professionals say consuming a glass of water, 30 minutes before any meal will make you feel full. Hence, you will consume fewer calories when eating and your metabolism will eventually increase.
#2 Prevent Foods that Elicit the Symptoms
Symptoms like mood swings, night sweats, and hot flashes can be triggered by certain foods like spicy or sugary foods, alcohol, caffeine, and other processed foods. These foods are more prone to cause the symptoms during nights. As per the health professionals, you should maintain a journal in which you should write about foods that prompt your menopause symptoms. Once you know the foods to completely avoid, you will be able to get a handle on the symptoms.
#3 Focus on Eating More Greens and Fruits
The vitamins, enzymes, and nutrients present in fruits and vegetables can help you control the hormonal changes. Since green leafy vegetables and fruits are low in calories, it will make you feel full allowing you to maintain a healthy weight while preventing a series of menopause symptoms.
Further, as said earlier, menopause increases the risk of conditions like heart diseases, so it is extremely important that you eat healthily. Fruits and veggies can also help avert bone density loss as well.
#4 Work on your Body, Try to Maintain a Healthy Weight
Weight gain is a common symptom of menopause that occurs due to several factors like genetics, lifestyle, aging, and changing hormones. Accumulation of body fat, especially around the tummy region, elevates your possibility of developing conditions like diabetes and heart disease.
On the other hand, weight gain can influence how your menopause symptoms act up. A healthy weight can help you eliminate the possibilities of night sweats and hot flashes.
You can engage in daily exercises like running, cycling, cardio, swimming, yoga or even weight training to keep a check on your weight.
#5 Eat Foods rich in Phytoestrogens
Phytoestrogens can mimic the functionalities of estrogen in the body. They are naturally occurring enzymes in plants that can help keep your hormone levels balanced. Foods like beans, sesame seeds, linseeds, tofu, and soya beans are a rich source of Phytoestrogens. These foods can help you alleviate the menopausal symptoms like hot flashes. However, the quantity of Phytoestrogens in the mentioned food sources varies depending on how they are cooked or processed. Ask your dietician about the right amounts to consume.
#6 Reduce and Manage Stress
Episodes of depression, moodiness, and anxiety are common during the menopausal years. It can lead to symptoms like behavioural changes, emotional eating, poor sleep, low libido, fatigue, and weight gain. Hence, stress management is important during this phase. Stress-reducing therapies work differently for different individuals. The recommended ways to relieve mental disorders like anxiety and stress include spiritual practices, nurturing close relationships, aromatherapy, getting close to nature, acupuncture, meditation, and exercise.
Adapting several lifestyle changes is the key to cope with the menopausal symptoms. It is important to make frequent appointments with your doctor in order to keep your health in check.