Natural ways to reduce menopause symptoms are one of the most searched parts on this topic, due to their irritability symptoms, like hot flashes, poor mental health, etc.
Menopause is that condition where women’s periods permanently stop, which generally happened between 45 to 55 years of age,
However, In some women, it may occur before 40, then this condition is called premature menopause.
Many women who cannot tolerate symptoms, decided to reduce with medicines, but there are natural ways and home remedies available.
Here are some tips to reduce symptoms of menopause during and its long term.
Exercise is one of the best ways to reduce menopause symptoms whether it is yoga, which is also a very effective way in menopause.
Regular exercise, like jogging, cycling, and strength training can help you reduce body fat, strengthen your muscles, and bones.
NOTE: Due to very low levels of estrogen and progesterone, during menopause, women are more prone to bone fracture, diseases, and increase weight.
So in this case, exercise strengthens your bone, burns calories, and reduces the risk of urinary tract infection, and other diseases, and much evidence supports it.
Physical activity lowers the risk of depression, and cognitive decline, and may protect you from certain cancer, like breast, and colon cancer, etc.
Overall, exercises during menopause, improve their physical and mental health (1, 2, 3), such as:
- Protect against certain cancer
- Reduce type II diabetes
- High blood pressure
- Heart diseases
Learn More About – Ideal Exercises During Pregnancy
During menopause hot flashes, and night sweats are very common symptoms that are seen in women.
A small study suggests yoga can reduce hot flashes, (but as a behavioral option), researchers also suggest that yoga may not offer any advantage over other types of interventions.
The combination of physical asanas, breathing (pranayama), and deep relaxation (savasana). Two uncontrolled studies of yoga interventions found reductions in hot flashes (4), (5).
A combination of yoga, which is an old age therapy, there are increasing studies suggesting that yoga therapy can help with night sweats, and decrease CVD.
There have been multiple studies that have shown yoga can affect menopausal symptoms (with a combination of yoga)
Also, The integrated approach of Yoga therapy can improve hot flashes and night sweats.
However, a pilot study of Hatha Yoga showed that yoga showed improvement in other menopausal symptoms, except for hot flushes.
Talk To Your Community
Many women during menopause may experience symptoms of stress and depression, and it commonly happens because it is a very long period of time.
NOTE: It’s not like it only happens to you. every woman has to experience this which is a normal thing.
So make talk to your age women or older women. those who faced it can help you a lot with their experience. Even may help you with menopause symptoms in a natural way.
Talk to your therapist about what are you feeling these days. like sadness, irritability, difficulty in sleeping, mood change, and any discomfort.
You should try to be happy, live a normal life, and talk to loved ones, which really helps at this time.
Eat Rich Calcium and Vitamins Foods
Hormone changes in menopause lead to weakening bones causes increasing the risk of osteoporosis, fracture, loss of muscle mass, and other diseases.
Calcium-rich and vitamin D food prevent the risk of osteoporosis, so it is very vital to take calcium-related food after and during menopause.
NOTE: The doctor may advise you Vitamin E oil, which you have to apply to your vagina helps improve lubrication, during sex. and reduces hot flashes.
Calcium-rich products such as:
- Green vegetables such as kale, spinach
- Papaya and oranges are rich fruit that high in calcium
You can also take vitamin D from sunlight, which is one of the best sources, which also keeps your skin healthy.
If you are not getting enough calcium and vitamins from food, then you can also take the supplement, but talk to your doctor before taking it.
Food For Hot flashes and Night sweat
There is evidence in black cohosh improves in menopause certain symptoms.
A 2010 study reviewed that menopausal women saw a reduction of about 26% in night sweats and hot flashes when they use black cohosh supplements.
Some studies have also shown a reduction in hot flashes, and night sweats, and seen lower blood pressure, and hepatitis also has been reported.
Soy has isoflavones, which are plant estrogens. Some studies observed that it may be effective in reducing menopausal symptoms.
However, other studies have found no benefit (6).
Its food forms like tofu and soy milk, are advised. but its tablet and powder are not advised.
One study observed that women who continued to consume flaxseeds for 3 months saw a reduction in symptoms of menopause, and increased quality of life.
Another study showed that 40 grams of ground flaxseeds may work similarly to hormone therapy for improving mild menopause symptoms – flashes, and night sweats.
Eat Healthy Food
A healthy diet whether it’s fruits or vegetables can help prevent a certain number of menopause symptoms.
NOTE: If you suffer from hot flashes, and night sweats then, cooling fruit are a good option for you include – apples, bananas, kiwis, oranges, fruit juices, etc.
One study of 3,236 women aged 50 to 59 found that a diet high in fruit and vegetables reduced bone loss.
Always keep yourself hydrated with fruits liquid, and water. Also, fruit is low in calories which can help in weight loss and maintaining a healthy BMI.
Fruit and veggies also become vital at this time, because many women face excess weight, which increases the risk of heart disease, diabetes, and fracture.
Eat healthy food means that:
- Rich in protein – eggs, nuts, dairy products,
- Omega 3 fatties found in salmon fish
Common fruit and vegetables that are good in menopause:
- Fruits – Oranges, kiwi, citrus fruit, apple, etc were also reported to help reduce overall menopause symptoms.
- Veggies – Broccoli, spinach, kale, etc.
Soybeans, flaxseeds, sesame seeds, and beans that are rich in “Phytoestrogens” can minimize the effects of estrogen in the body.
Add Supplements To Your Diet
If your protein and vitamin intake are not sufficient, then you can also take natural supplements for reducing symptoms.
Well, studies supplement are:
- Black cohosh
- Red clover, 11 study review that red clover is more effective at alleviating hot flashes than a placebo
- Wild yams are a popular alternative to hormone therapy for menopause.
- Ginseng has been shown to boost mood and improve sleep
Remember, talk to your doctor, before taking any supplement, because all supplements may have potential side effects.
The supplement may interact with some other medicines, and some can cause allergic reactions.
Avoid These Things To Manage Worse Symptoms
Certain foods may trigger your symptoms worse like excessive night sweat, hot flashes, dizziness, etc. which include:
One research found that smokers reached menopause earlier than non-smokers and had a higher risk of experiencing it.
Well, smoking is bad, and doing menopause time, increases the risk of multiple diseases. which include:
- Heart disease
- Cancer like breast, lung cancer, etc.
- Increase the risk of hot flashes, night sweating, difficulty in sleeping, etc
Alcohol is good in plenty of amounts, but excess alcohol consumption during menopause is associated with liver disease, disturbed sleep, and night sweat, (6).
Research studies on caffeine and menopause symptoms generally provide conflicting results.
A study has shown that caffeine is associated with highly vasomotor symptoms bothers in postmenopausal women.
Processed food and refined sugar: These foods are high in sodium, oil, lots of sugar, and other things, that can which can make a bloated feel.
Spicy, and salty food: Spicy food that is high on the heat scale can trigger sweating and flushing.
Menopause is not a disease or disorder. In this women experience low energy, and other uncomfortable symptoms such as weight gain, hot flashes, etc.
Yoga can reduce hot flashes, (but as a behavioral option), researchers also suggest that yoga may not offer any advantage over other types of interventions.
Many experts say that, during menopause time, women should adopted a healthy lifestyle such as exercising, eating healthy food, avoiding junk food, alcohol, etc.