Menopause is when women cease having a menstrual cycle. It’s a normal and universal part of their aging process. Women usually experience one year full without a menstrual cycle during their menopausal stage. It’s when the ovaries stop producing estrogen, and the body runs out of eggs that are vital for reproduction. Menopause happens somewhere between the ages of 50 and 53.
Common symptoms of menopause include depression, vaginal dryness, night sweats, and hot flashes. However, note that menopause affects every woman differently. Most women turn to hormone-replacement therapy to help alleviate menopause symptoms. But, such an option isn’t right for everyone as it increases the risk of blood clots, strokes, and heart attack in some people. That’s why others find relief utilizing more natural solutions.
Here are the top tips for managing menopause naturally:
1. Consider Supplements And Vitamins
Vitamins and supplements come in handy in managing menopause. The antioxidant vitamin E may help in reducing the risk of depression. It can boost your mood to help you fight the blues.
Your body also makes vitamin D naturally when exposed to sunlight. It helps promote stronger bones and hormone balance. You should also take it in capsule form to make sure that you get enough.
A probiotic supplement for menopause also helps. It can help reduce night sweats and hot flashes. A probiotic supplement also curbs weight gain and balances estrogen.
Another popular supplement for managing menopause symptoms is black cohosh. It helps treat depression and hot flashes. Black cohosh can be taken as a tablet, capsule, or as a powder that you can mix in water.
2. Stay Or Get Active
From improving metabolism and heart and brain function to helping you sleep, boosting your mood, and quelling stress, exercise brings all sorts of good things to your health. It’s like an amazing but free vitamin.
Physical activity has been shown by experts to have a direct impact on the symptoms of menopause. As you can see, the benefits of exercise mentioned above are areas that tend to suffer during a woman’s menopausal stage.
One research has shown that women who engage in physical activities have fewer psychological and physical symptoms of menopause than those who are sedentary. It may be because exercise helps protect an individual from obesity. It’s essential since more frequent menopausal symptoms have also been linked to extra weight. It includes hot flashes that may persist even after you’ve already hit the one-year mark.
3. Eat Plenty Of Vegetables And Fruits
A diet rich in veggies and fruits can help prevent several menopausal symptoms.
Veggies, like lettuce, and fruits, like pineapple, are great for weight loss and maintenance. They can help you feel full since they’re low in calories
Several diseases, including heart disease, may also be prevented by eating lots of vegetables and fruits. It’s important considering the fact that the risk of developing heart disease tends to increase after menopause. Factors, such as possibly reduced estrogen levels, weight gain, and age, may contribute to it.
Veggies and fruits may also help in preventing bone loss. A study that involved 3,236 women aged 50-59 found out that diets high in vegetables and fruits may result in less bone breakdown.
4. Avoid Trigger Foods
Note that certain foods may trigger mood swings, night sweats, and hot flashes. Eating them at night may even more likely to stimulate menopausal symptoms. Food that are spicy or sugary are common triggers, as well as caffeine and alcohol, so it would be best to create a symptom diary. Completely avoid or try to reduce your consumption of particular foods that you feel are triggering your menopause symptoms.
5. Don’t Skip Meals
It is important to eat regular meals when you’re going through menopause. Symptoms of menopause may worsen due to irregular eating. It may even hinder your weight loss efforts. Weight loss decreases by 4.3% due to skipping of meals, as found by a year-long program for weight management involving postmenopausal women.
6. Prioritize Sleep
Sleep is important, along with a healthy diet and exercise. Most people don’t realize that their bodies go to work while they snooze. The body cleans up, reshuffles, and organizes the brain’s files to help you think more clearly. Also, it rebalances hormones and clears out cellular debris. Establishing a consistent sleep routine is essential no matter your menopause status or age. It will have far-reaching benefits in the future.
7. Stay Hydrated
If you still haven’t started carrying a water bottle around (one that’s reusable), now might be the time. Drinking cold water and staying hydrated will help regulate body temperature. It’s a great way to cool the body and help it stay at a balanced temperature throughout the day.
Drinking sufficient amounts of water every day can also help replenish dry skin and tissue, and decrease hormonal bloating. To stay hydrated, you must drink eight to 12 glasses of water each day. Drinking water after waking up because of night sweats can also offer quick symptom relief. That being said, don’t forget to leave a glass of water by your bed every night.
8. Alternative Therapies
Aside from hormone-replacement therapy, there are also alternative therapies that could help alleviate symptoms of menopause. They’re the following:
- Hypnotherapy – A qualified hypnotherapist can help you learn how to perform self-hypnosis techniques. You can, then, use them on your own at home. Hypnotherapy has been shown to effectively reduce anxiety and hot flashes.
- Acupuncture – Undergoing acupuncture can mean less intense and fewer hot flashes and night sweats. It has already helped a lot of women ease their menopause symptoms.
- Cognitive Behavioral Therapy – It can teach some strategies one can use on their own, including relaxation techniques. Cognitive behavioral therapy helps women reduce stress and the intensity of their hot flashes.
For women, menopause is a part of life. However, it doesn’t mean you have to silently suffer through its havoc-wreaking and often debilitating symptoms. Taking steps now to start ingraining symptom-mitigating healthy habits, like the ones mentioned in this post, is surely a worthwhile investment for your wellbeing in the future.