Natural Remedies to Alleviate the Symptoms of Menopause
Menopause is a natural phase in a woman’s life, marking the end of her reproductive years. Fifty per cent of the world’s population will go through menopause throughout their lifetime. By 2025, one billion women will be in menopause. This stage of life brings with it hot flashes, insomnia, night sweats, weight gain, mood swings, and skin issues. There are various treatments to help a woman during this time, ranging from medical intervention to “alternative” remedies. In this blog, we will examine some natural recommendations which may help ease symptoms during this time.
Understanding Menopause and its Symptoms
Menopause typically occurs in women between the ages of 45 and 55, although it can happen earlier or later. This transition is characterised by a decrease in the production of estrogen and progesterone, leading to the cessation of menstruation. The hormonal changes during menopause are responsible for the various symptoms that women experience, which can range from mild to severe.
While these symptoms can be challenging, there are natural remedies for menopause that can help manage and alleviate them. Before trying any of these suggestions, it’s best to speak to your health practitioner for advice and guidance.
Natural Remedies for Menopause Symptoms
Black Cohosh: This herb has been traditionally used to treat hot flushes and night sweats. It is believed to mimic the effects of estrogen in the body, helping to reduce the frequency and intensity of hot flushes.
Red Clover: Rich in phytoestrogens, red clover may help alleviate menopausal symptoms by balancing hormone levels. It is particularly effective for reducing hot flushes and improving bone health.
Dong Quai: Often referred to as “female ginseng,” Dong Quai is used in traditional Chinese medicine to address hormonal imbalances. It may help with hot flashes, mood swings, and vaginal dryness.
Eating Your Way Through Menopause
Incorporating foods high in phytoestrogens, such as soy products, flaxseeds, and legumes such as chickpeas, can help balance hormone levels naturally. These foods can act as a natural remedy for hot flashes and other menopause symptoms.
It’s important to ensure your intake of calcium and vitamin D is adequate. These are crucial for maintaining bone health during menopause, as the average woman loses up to 10 per cent of her bone mass in the first five years after menopause.[i] Dairy products, leafy greens, and fortified foods are excellent sources, while sunlight exposure helps with vitamin D production.
Another must-eat food includes Omega-3 fatty acids found in fish, nuts, and seeds to help reduce inflammation and improve your mood and balance mood fluctuations. These healthy fats are essential for overall well-being during menopause.
How Mindfulness May Help Menopause Symptoms
Stress management is key during menopause, as stress can exacerbate symptoms. Yoga and meditation are excellent natural remedies for menopause, promoting relaxation, reducing anxiety, and improving sleep quality.
Acupuncture has also been shown to reduce hot flashes, improve sleep, and enhance overall well-being.
Physical activity is one of the most effective natural remedies for menopause symptoms. Regular exercise helps regulate mood, improve sleep, and maintain a healthy weight. Weight-bearing exercises, such as walking or strength training, are particularly beneficial for bone health.
According to research, skin changes rank in the top five concerns for women going through menopause. During the ten years of menopause, collagen levels drop by 30 per cent during the first five years, then another 2 per cent each year for the next 20 years. Regular facials and additional attention to your skin are a must during this time. A diet rich in fatty acids and oils can help to keep your skin glowing and supple.
