Menopause is a natural transition that brings a lot of hormonal changes to a woman’s body. It is kind of a turning point in every woman’s life. However, it is a completely normal process, and in this situation, you don’t have to panic.
If you are facing this phase, then you are likely to explore ways to deal with these changes. While medical treatments are also available, many women find comfort and relief in natural remedies. So, eleven natural approaches will gently support you through menopause.
1. Power of Phytoestrogen
When you go through the menopause phase then the amount of estrogen in your body starts to decrease. Phytoestrogen is a natural compound that is usually found in plants. You can find it in the form of foods such as soybeans, tofu, flaxseeds, and lentils. These substances will connect estrogen receptors in your body and do the work similarly to how estrogen works. Although the impact will be less potent than the estrogen your body produces. They can provide some relief, but in an occasional manner, from the symptoms that arise due to decreases in estrogen levels during menopause.
How to incorporate them:
- Enjoy Soy: You should try to add foods like tofu, tempeh, and edamame to your meals.
- Flaxseed Boost: You can simply put ground flaxseeds on things like your yoghurt, salads, or smoothies. It is important to use ground flax seeds because your body might not fully digest them if they are whole.
- Lentils are Great: You can make lentil soups, stews, or salads a part of your meals. Lentils will help you improve your body.
2. Cool down with Black Cohosh
Black Cohosh is considered one of the most effective herbs for menopause relief. Historically used by Native Americans, it’s believed to help manage hot flashes, night sweats, and sleep disturbances. While the exact mechanism isn’t fully understood, some studies suggest it may influence certain neurotransmitters in the brain.
How to use it:
- You can have Black Cohosh in the form of a capsule or tincture. It is wise to consult with a healthcare professional before starting any new herbal supplement to determine the appropriate dosage and ensure it doesn’t interact with any medications you might be taking.
3. Find Your Calm with Evening Primrose Oil
Evening Primrose Oil is rich in gamma-linolenic acid (GLA), and this has been traditionally used for various women’s health concerns. This oil also contains omega-3 fatty acids. Some women also find it helpful in reducing hot flashes and breast tenderness associated with menopause.
How to incorporate it:
- Evening Primrose Oil is also available in the form of a capsule. It is recommended to consult with healthcare providers to discuss dosage and potential interactions.
4. Soothe Stress with Adaptogens
During menopause, hormonal fluctuations can sometimes amplify stress responses. Incorporating adaptogens like ashwagandha, rhodiola, and ginseng might help your body cope more effectively, potentially easing mood swings, anxiety, and fatigue.
How to use them:
- You can easily find these herbs in the form of capsules, powders, and tinctures.
- It is best to start with a low dose and observe how your body reacts or responds. You should consult with a knowledgeable herbalist or healthcare provider, as they can provide personalized guidance to you.
5. Prioritize Sleep Hygiene
When you are in the phase of menopause, you may face lots of issues such as night sweats, and hormonal shifts can lead to disrupted sleep; all these actions can make you feel tired and irritable.
How can you ensure a good sleeping pattern?
- Limit Stimulants: You should avoid caffeine and alcohol when you are close to your bedtime.
- Regular Exercise: Physical activities are beneficial for your body, and they improve your sleep cycle. However, you should avoid intense workouts when you go to sleep.
- Consistent Schedule: You should have a fixed time to go to bed. Don’t change even for weekends or any occasion.
- Optimize Your Sleep Environment: You should ensure that when you go to bed, your bedroom is quiet and cool.
6. Stay Hydrated
Dehydration comes with various issues. Sometimes, you may feel headaches, tiredness and fatigue, especially during the phase of menopause. You should drink plenty of water throughout the day, as it is beneficial for your overall health and can help your body function optimally during these phases of transition.
How much is enough?
- Listen to your body’s thirst cues. This will help you to stay hydrated even in a hot climate.
7. Nourish Your Body with a Balanced Diet
A nutrient-rich diets act as a pillar for our healthy body. It will be beneficial to ease your menopause issues.
Foods to Focus on:
- Calcium and Vitamin D: These are the most important elements for improving your bone health, which can be affected by declining estrogen levels. It includes dairy (if tolerated), leafy greens, fortified foods, and considers safe sun exposure or supplementation.
- Omega-3 Fatty Acid: All these things have anti-inflammatory effects and help to boost your mood.
- Fibre-rich foods: They will be beneficial for improving your digestive system. It is also helpful for regulating your blood sugar levels. If you intake vegetables and fruits in your meals, then you may feel active throughout the day.
8. Move Your Body Regularly
Regular physical activities have multiple benefits during menopause. It will help you manage your weight. It improves your sleeping cycle, boosting moods and strengthening bones.
Find activities you enjoy:
- Aerobic Exercise: This exercise involves various kinds of activities such as walking, swimming, cycling, and dancing. This exercise can improve cardiovascular health and energy levels.
- Strength Training: It helps to maintain muscle mass and bone density.
- Mind-body Practices: Yoga and Tai Chi can help reduce your stress during menopause and also improve balance.
9. Practice Mindful Breathing and Relaxation Techniques
During menopause, many women face stress and anxiety. Various relaxation techniques can help you calm your nervous system.
Try these techniques:
- Deep Breathing Exercises: This is the simplest exercise and is powerful for reducing stress. In this exercise, you only have to find a quiet place, close your eyes, and try to focus on slow, deep breaths.
- Meditation: Regular meditation can help you become more aware of your thoughts and feelings without judgment, fostering a sense of inner peace.
- Yoga: All the meditation and physical activities are also involved in Yoga. Primarily, it focuses on breathing techniques. This will be beneficial for improving the flexibility of your body and reducing stress.
10. Consider Acupuncture
Acupuncture is a Chinese medicine technique. In this technique, small needles are inserted into your body. It is used to reduce the hot flashes during menopause. It is also helpful for improving the sleeping cycle.
What to expect:
- Acupuncture sessions are typically relaxing. During these sessions, you have to obtain proper permission.
11. Listen to Your Body and Be Patient
Every woman’s experience varies during menopause. What works for one woman might not be helpful for another woman. So, it is important to know how your body works during the menopause phase. Usually, natural remedies take time, and in this situation, you have to be more patient with them.
How can you deal with it?
- Individualized Approach: It is important to remember that techniques or solutions may vary from one person to another.
- Consistency is Key: Natural remedies may take time to give results.
Conclusion
Every woman faces a lot of issues during the menopause phase, and solutions for this problem can be unique for each woman. You may consult the doctor, but other solutions are available to tackle these issues. Various kinds of natural remedies can help you tackle these issues. You have to follow the proper diet for it. Proper diet is not only beneficial in dealing with menopause, but it also improves your overall health.