Menopause means hot flashes, chills, mood swings, and weight gain. It can negatively impact women’s health. However, people have been using natural methods to relieve those symptoms. We have found 5 natural tips for menopause symptoms relief.
- Eat natural diets
Menopause manifest in many ways. One of its side effects that work against you as a woman is a lack of appetite.
Yet not eating well aggravates other critical side effects of the feminine reproductive decline.
Thus you must guard against it. The best way to forestall these harmful side effects is to eat nutritious food.
Food that is full of natural goodness helps against the thinning of bones. This is a major problem in postmenopausal women.
Lack of calcium and vitamin D triggers osteoporosis. So, include meals that pack these nutrients to supplement the reduced quantities.
Getting a fair share of green vegetables is thus, essential in this endeavor. Include kales, collard greens, and spinach in your meals.
They provide calcium that is more potent than that you derive from dairy products.
Per an article on the Healthline website, getting adequate sunshine is also vital. By basking, your skin secretes adequate dose of vitamin D.
In addition, include meals that have phytoestrogens ingredients. These are compounds that mimic estrogen properties.
Dairy products such as tofu, yogurt, cheese, and milk help. Others like soya beans, beans, and tempeh provide proteins in addition to estrogen. Proteins eliminate the loss of muscle mass.
Oily fish, eggs, cod liver oils, and olive oil are also ideal. You should prepare them in the Mediterranean style, with lots of salads and organic ingredients.
- Exercise regularly
Physical activity has many benefits. And maintaining this routine is vital when you are undergoing menopause.
Flexing your body helps to maintain the ideal weight. Again, any form of stretching reduces muscle soreness and thinning. Thus you maintain ideal bone mass.
Doing exercises outdoor has additional benefits. You get sunshine and in the process free vitamin D.
Sunshine helps your skin to secrete melatonin from vitamin D. This action improves your skin texture and prevents wrinkles.
Another advantage of physical activity is the opening of skin pores. As you sweat, you excrete waste maters and collagen secretion.
Besides, exercising improves your mood and metabolism. These support your nutrient uptake as well as prevent bloating.
Thus being active reduces flush and night flushes. One study done on 17,473 postmenopausal women supports this theory.
Those who lost 4.5 kg or 10% of their body weight over a year eliminated hot flush and night sweat.
Lastly, exercising wards off certain illnesses associated with menopause such as diabetes, heart diseases, and lethargy.
- Hydrate Often
Menopause is primarily associated with dryness and lack of moisture. Thus staying hydrated is one way to relieve menopause effects.
Water is essential for robust and efficient organs. It also moistens the skin. Having sufficient water quantities helps to carry nutrients around your body.
It also helps to excrete waste matters fast, ensuring that your organs aren’t overburdened. This eliminates sluggishness and bloating,
Drinking water before meals also prevents overeating and food storage along the blood vessels, thus burning more calories.
A lot of water also helps your mental faculty. Sufficient water keeps your mind alert. As such, it wards off irritability, forgetfulness, and verbal decline.
Water helps to cool off your skin, preventing dehydration in the process. Still, you can get fluid in many forms.
Try drinking fruit juice with antioxidant vitamins, or lukewarm soup to help you overcome hot flashes and night sweats.
Per an article on the WebMD website, taking cold water guards against irritability and listlessness, which are the main menopause side effects.
So how much water should you take? A thump of the rule is 8 to 12 glasses. But since you sweat a lot, you have to replenish this water constantly.
Drinking water before meals can also help you to remain satiated even if you take nimble meals.
- Increase fruits and vegetables
Postmenopausal women are more likely to experience bone fractures. This is due to a lack of estrogen and vitamins.
The best source of these vital vitamins is fruits and vegetables. While low in calories, these leafy vegetables are rich in nutrients that eliminate menopausal symptoms.
They are also easy to digest, helping you to avoid constipation and stomach discomfort. Fruits and vegetables help repair worn tissues and strengthen your cartilages.
So by extension, then maintain your bone density and strength. Besides, these plants also support your body to produce more estrogen.
But you may wonder which vegetables are useful for this purpose. Any leafy greens including kales, spinach, and collards are perfect.
Publications confirm this assessment. An observational study on 3,236 women aged 50 to 59 concluded that those who emphasized fruits and vegetables in their meals had fewer bone breakages.
Thus fruits and vegetables prevent osteoporosis and unreasonable weight gains.
- Use supplements
Eating healthy and engaging in physical activities reduce menopausal effects. But sometimes food is not available in the right quantity.
In some instances also, the right farm produce could be off-season or expensive. So maybe you could resort to herbal supplements to derive the required nutrition.
In this situation, supplements that contain natural ingredients can also support your effort of warding off menopausal side effects.
Supplements come in many varieties. Many have phytoestrogen. They help to increase your depleted natural female hormone levels, thus slowing down the postmenopausal hormonal changes.
Ground black cohosh is one such dietary supplement. It’s very popular and may limit the prevalence of hot flushes in some women, as per an article on the WebMD publication.
Several studies have found that it helps to alleviate hot flashes, but it could be counterproductive if you are experiencing any liver issues.
Yet flaxseed and flaxseed oil may be effective in combating mild menopause signs. Another potent supplement to counter bone thinning during menopause is calcium.
Red clovers, wild yams, and primrose have mixed results in reducing the frequency of daily hot flush. Although some women find it useful, others don’t register any difference.
But improper consumption of synthetic estrogen could increase heart complications and headaches.
All in all, it was observed that if women incorporate these natural methods, they can become successful in improving their menopause symptoms. By combining these natural methods, ladies can find relief and comfort during this phase.
What Is The Number One Herb For Menopause?
Menopause is a natural process that occurs in women usually between the ages of 45 and 55, although it can happen earlier or later. It is defined as the permanent cessation of menstruation due to the loss of ovarian function. This transition into menopause can bring about a wide range of symptoms such as hot flashes, night sweats, mood swings, irregular periods, vaginal dryness, and sleep disturbances. These symptoms can greatly impact a woman’s quality of life and can last for several years. While there are various treatments available to help manage these symptoms, many women turn to herbal remedies as a natural alternative. Of all the herbs available, there is one that stands out as the number one herb for menopause – Black Cohosh.
Black Cohosh, also known as Actaea racemosa or Cimicifuga racemosa, is a perennial plant native to North America. It has been used for centuries by Native Americans to treat various women’s health issues, including menopause. The root of the plant contains active compounds such as triterpene glycosides, flavonoids, and aromatic acids, which are believed to have estrogen-like effects in the body.
One of the most well-known benefits of Black Cohosh is its ability to alleviate hot flashes and night sweats. A study published in the Journal of Women’s Health found that women who took Black Cohosh experienced a significant reduction in the frequency and severity of hot flashes compared to those who took a placebo. Another study published in the journal Menopause also showed similar results, with women taking Black Cohosh having a 26% reduction in hot flashes compared to a 17% reduction in the placebo group.
In addition to reducing hot flashes, Black Cohosh has also been found to improve mood and decrease irritability and anxiety associated with menopause. A study published in the Journal of Alternative and Complementary Medicine found that women who took Black Cohosh for 12 weeks experienced a significant reduction in depressive symptoms compared to those who took a placebo. The researchers also noted that the women’s overall quality of life improved.
Another major issue during menopause is the decline of estrogen, which can lead to vaginal dryness and discomfort during intercourse. Black Cohosh has been found to have a similar effect to estrogen in the body, which can help alleviate these symptoms. A study published in the journal Climacteric found that women who used a Black Cohosh vaginal cream experienced a significant improvement in vaginal dryness and pain during intercourse compared to those who used a placebo cream.
Moreover, Black Cohosh has been found to be safe and well-tolerated by most women. A review of 16 studies published in the journal Menopause found that Black Cohosh had no significant adverse effects on liver function, blood pressure, or heart rate. However, it is important to note that women with a history of liver disease should consult their healthcare provider before using Black Cohosh.
In conclusion, Black Cohosh is the number one herb for menopause due to its ability to alleviate hot flashes, improve mood, and alleviate symptoms of vaginal dryness. While more research is needed to fully understand its mechanisms and potential side effects, existing studies have shown promising results. It is important to consult with a healthcare provider before incorporating Black Cohosh into your menopause treatment plan, especially if you have any underlying health conditions. With its natural and effective benefits, Black Cohosh is a great option for women looking for alternative treatments for menopause symptoms.
