HOW TO TREAT MENOPAUSE SYMPTOMS NATURALLY

 

Menopause begins in the late 40s or early 50s for most women, and usually lasts for a few years.

Women who are currently undergoing the natural changes associated with menopause often have a variety of uncomfortable or frustrating symptoms that accompany the change.  At least two-thirds of women experience symptoms of menopause.  These include hot flashes, night sweats, mood swings, irritability and tiredness.

A lot of us are experiencing problems due to the diminishing estrogen level in our system due to menopause.  This level can be artificially replaced using estrogen replacement therapy, but it may have more serious consequences. Studies have shown that some women who participate in estrogen replacement therapies are at a greater risk of breast and uterine cancers.  Instead of adding hormones to our body, we should allow it to change naturally, and work to control each symptom.  Not all women experience each symptom of menopause, so we should only concentrate on the symptoms that are currently affecting our life and body.

Although there are many pharmaceuticals available, some quick and simple cures are the natural remedies that women have been using over the years. These natural products are able to treat the symptoms of menopause without potentially harmful side effects or drug interactions.  In addition, menopausal women are at a higher risk of several diseases including osteoporosis, obesity, heart disease and diabetes.

The easiest way to treat our menopause symptoms naturally is to first focus on our diet.  Maintaining a well balanced diet will not only increase our general sense of health and well being, but also help our body adjust naturally to the changes associated with menopause.

Below are 7 ways to help with Menopause Symptoms.

1. Eat Foods Rich in Calcium and Vitamin D

Hormonal changes during menopause can cause bones to weaken, increasing the risk of osteoporosis.

Calcium and vitamin D are linked to good bone health, so it is important to get enough of these nutrients in our diet.

Sunlight is our main source of vitamin D, our skin produces it when exposed to the sun.  However, as we get older, our skin gets less efficient at making it.

If we are not expose to a lot of sunlight, it is important to either take a supplement or increase our intake of foods rich in vitamin D.

2. Eat Lots of Fruit and Vegetables

A diet rich in fruits and vegetables can help prevent a number of menopause symptoms.

Fruits and vegetables are low in calories and can help us feel full, so they are great for weight loss.  They may also help prevent a number of diseases, including heart disease, and may also help prevent bone loss.

This is important, since heart disease risk tends to increase after menopause. This could be due to factors such as age, weight gain or possibly reduced estrogen levels.

3. Eat More Foods That Are High in Phytoestrogens

Instead of replacing lost estrogen, women in menopause should consider using an all-natural product that works to mimic the effects of estrogen on the body. One such product in phytoestrogens, commonly used in Japan by women affected by menopause. These plant products are naturally found in foods, especially the soy bean.  In addition to adding soy based food to our diet, consider taking a supplement of phytoestrogen.

4. Drink Enough Water

During menopause, women often experience dryness.  This is likely caused by the decrease in estrogen levels.

Drinking 8–12 glasses of water per day can help with these symptoms.

Drinking water can also reduce bloating that can occur with hormonal changes.

5. Reduce intake of Refined Sugar and Processed Foods

A diet high in refined carbs and sugar can cause sharp rises and dips in blood sugar, making you feel tired and irritable.

In fact, one study found that diets high in refined carbs may increase the risk of depression in postmenopausal women.  Diets high in processed foods may also affect bone health.

6. Increase Consumption of Protein-Rich Foods

Regularly eating protein can help prevent the loss of lean muscle mass that occurs with age.

In addition to helping prevent muscle loss, high-protein diets can help with weight loss because they enhance fullness and increase the amount of calories burned.

Foods rich in protein include meat, fish, eggs, legumes, nuts and dairy.

7. Take Natural Supplements

Many women turn to natural supplements and remedies for relief. Unfortunately, the evidence behind many of them is weak.

Here are some common natural supplements for reducing symptoms of menopause.

·         Vitamin C: is great for individuals who want to strengthen their immune system and prevent general illnesses, and other health related problems.  Vitamin C is perfect for women who are experiencing hot flashes associated with their menopause.

·         Vitamin E: is also another vitamin for women who are looking to combat the problem of incontinence, commonly associated with menopause. This vitamin works by building collagen in order to provide the skin with the utmost elasticity.  Menopause often decreases the collagen found in skin.

• Phytoestrogens: These can be consumed through natural food sources or supplements such as red clover extracts.  There is currently not enough evidence to recommend them for alleviating menopause symptoms.
• Black cohosh: Although some studies found that black cohosh may effectively alleviate hot flashes, the evidence is mixed. In addition, there is a lack of long-term data on the safety of this supplement.
• Other supplements: Evidence is scarce for the effectiveness of other commonly used supplements such as kava, dong quai, ginseng and evening primrose oil.

While the supplements mentioned above are among the most commonly used supplements to help control menopause symptoms, it is important to note that research is still ongoing to determine their effectiveness.  

We need to bear in mind that herbal supplements are not as closely regulated as prescription drugs. The amount of herbal product, quality, safety, and purity may vary between brands.

Herbal remedies may also interact with prescription drugs, resulting in dramatic changes in the effect of the botanical, the drug, or both. To be safe, we should discuss with our healthcare provider about any herbal remedies we are considering.

In addition to the ways mentioned above, we may feel better if we:-

• Quit smoking - which can cause hot flashes
• Reduce our consumption of alcohol

·         Keep body weight at a healthy level. It is common to gain weight during menopause. This can be due to a combination of changing hormones, aging, lifestyle and genetics.

·         Regular exercise will also aid our body through this naturally changing stage of menopause.

It is important to note that Menopause is a natural part of life, and is not an illness. Though its symptoms can be difficult to deal with, eating the right foods and exercising regularly may help alleviate and prevent them.

Experiment with the tips above to make our time during menopause and beyond easier and more enjoyable.