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 completely natural part of aging, its symptoms can cause significant pain and discomfort.
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 ways to relieve menopause symptoms.
Perimenopause, also known as the menopausal transition, begins several years before menopause. Perimenopause varies from woman to woman; it can last from just a few months to as long as 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:
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 rather relieved they no longer have to worry about painful periods. For other women, the menopausal transition can play havoc with their physical, mental, and psychological well-being. Fortunately, there are a plethora of natural approaches that can help manage and alleviate menopause symptoms and make the transition a little bit easier. Here are some natural menopause treatments that really work.
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.
Keep in mind 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.
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.
Many women experience mood swings, increased anxiety, and even episodes of depression during menopause. To relieve these symptoms, one can try the following:
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 essential 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. For stress relief, you can use a diffuser to inhale the scent or add diluted essential oils to the water during the bath. Alternatively, you can apply an essential oil patch on the skin to balance the hormonal system.
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 obesity 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.
Sleeplessness is another common issue during menopause. Reasons like hot flashes, 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.
Here are the most common natural supplements you can try to reduce symptoms of menopause:
Menopause can be a challenging time, but there are many natural remedies for menopause that are effective and safe. However, before trying any dietary supplements or herbs, be sure to check with your physician because some supplements may have side effects or interactions with each other or with other prescription drugs.
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Sailaxmi Chennuru, has been a Health Products For You contributor since 2017. A business management graduate, the study of anatomy has always been of interest to her.
After working as a medical transcriptionist for several years, she developed a keen interest ...
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