How To Relieve Menopause Symptoms Naturally?

If you are a woman between the ages of 45 and 55, who is either approaching or currently living through menopause, you may be experiencing physical and emotional symptoms. In this article we will tell you how you can reduce the symptoms of menopause naturally.

You might be surprised to learn that menopause actually lasts only one day – technically, the day your menstrual periods stop. However, the menopause is considered past when the period stops for a full year.

The bothersome symptoms that occur during this life change actually occur during perimenopause. This is simply the time leading up to the last period.

Perimenopause and menopause

As a woman, you should be aware that practically any change related to your reproductive cycle can affect you physically and emotionally, and menopause is no different.

While some women experience no symptoms at all, others have to contend with a number of serious, sometimes difficult, distracting symptoms.

Fortunately, few women experience perimenopausal symptoms severe enough to be weak. However, that does not mean that the rest will not need a little relief.

Symptoms of menopause

As uncomfortable as it may be, it is important to remember that menopause is a natural stage of life, not a disease. As such, it does not require any type of treatment.

Of course, if you’re suffering from repeated hot flashes, insomnia, and uncontrollable mood swings, you’re simply waiting for a solution, especially when perimenopause can last for years. You may also experience “menopausal” symptoms for months or years afterward. This includes symptoms such as:

• Fatigue
• Depression
• Irritability and anxiety
• Difficulty to sleep
• Hot flushes
• Joint and muscle pain
• Loss of libido
• Humor changes
• Weight gain
• Trouble sleeping

What are your options to reduce the symptoms of menopause?

When you need relief, hormone replacement therapy (HRT) may seem like a viable option. Most menopausal symptoms occur due to fluctuating levels of the hormones estrogen and progesterone.

When menopause occurs, the ovaries stop producing these hormones altogether, so HRT works by substituting synthetic alternatives.

These treatments, however, can have secondary problems. Fortunately, there are natural, side-effect-free options for reducing menopausal symptoms. These are some:

1. Exercise

Being overweight or having a BMI over 30 (obesity) may be associated with hot flashes, but more research is needed. Exercise is not a proven way to reduce menopausal symptoms, such as hot flashes and sleep disorders. However, regular exercise can help you maintain a healthy weight, relieve stress, and improve your quality of life.

Additionally, some varieties of yoga, such as Hatha Yoga in particular, have been linked to improvements in menopausal symptoms. Specifically, it has been found that the symptoms of menopause decrease when doing this type of yoga for 12 weeks.

2. Healthy diet

A diet rich in vegetables, protein, and healthy fats is essential to reduce the symptoms of menopause. Foods that contain phytoestrogens can also help provide some relief from symptoms: This is confirmed by an article published in The Journal of Steroid Biochemistry and Molecular Biology in 2014.

These act like a weak form of estrogen in your body. Among them are flaxseed or whole grains and beans. You’ll also want to limit or avoid foods and drinks that contain sugar, caffeine, and alcohol, as these can exacerbate symptoms or trigger hot flashes.

3. Acupuncture

Studies have also been conducted on the effects of traditional Chinese acupuncture in reducing menopausal symptoms. Specifically, in a study published in 2015 in The Journal of the North American Menopause Society , an improvement was seen in:

• The frequency and severity of hot flashes
• Symptoms related to menopause
• The quality of life of those affected

4. Stress relief

Emotional stress can wreak havoc on your hormonal balance at any stage in your life. Symptoms like insomnia, anxiety, and depression can get worse. That is why it is important to follow any strategy that helps you reduce stress.

Exercise, yoga, and acupuncture, along with deep breathing, guided imagery, meditation, or even relaxing with a good book can all help reduce stress.

5. Herbal remedies

A number of herbs have been explored as possible treatments to reduce the symptoms of menopause. Among the most promising are:

• Black cohosh : Black cohosh appears to be an effective therapy for relieving menopausal symptoms, primarily hot flashes, in early menopause.
• Ginkgo Biloba : Clinical studies have shown that ginko biloba supports mental alertness in the menopausal stage.
• Dong quai : commonly known as the “female ginseng”, dong quai could be a great support in the treatment against hot flashes.
• Sage Leaf Extract – May help reduce night sweats due to menopausal hot flashes.

You already know, menopause is a natural process that you should not fear. There are many natural alternatives that you can use to feel comfortable as you go through this stage. Lean on your gynecologist to clarify all your doubts.