Although menopause is a milestone in every woman’s life, this life-changing period can be a bummer to both physical and mental health all at once. Fortunately, several remedies have been researched and demonstrated to assist women in conquering menopause, regaining their sense of balance, and increasing their quality of life. Keep scrolling for more details of the 5 natural menopause treatments that really work.
Alleviating Symptoms With Natural Remedies for a Smooth Menopause Journey
Menopause 101
Throughout life, women undergo numerous changes and phases that shape them. While menstruation marks the end of girlhood, menopause is the milestone indicating the end of women’s reproductive years after approximately 40 years of monthly periods.
Menopause is a natural process that describes a point in time when women’s ovaries stop releasing eggs, leading to 12 consecutive months without periods, hence the loss of fertility. Depending on each woman’s health and menstrual cycles, they may no longer have periods between 45 and 55.
Menstrual-regulating hormone levels dropping is a major factor contributing to menopausal symptoms. Other than that, ovarian removal surgeries, chemotherapy therapy, primary ovarian insufficiency, and genetics may cause premature menopause in women.
Menopause is associated with many unpleasant symptoms and health complications. Some common symptoms a woman may undergo include mood swings, weight gain, hot flashes, night sweats, vaginal dryness, sleep problems, urinary incontinence, hair loss, etc.
In addition to absent periods and physical changes, women also experience a range of mental challenges during this impactful period. They describe it as if they no longer recognize themselves. Menopause can hurt women’s confidence, leaving them drowning in irrational emotions, low self-esteem, self-doubt, and feelings of worthlessness.
Menopause is responsible for one in every ten women in the U.S. leaving their jobs, followed by a great number of others considering quitting the workforce due to unbearable symptoms. Some others feel like entering this estranged life phase may prevent them from achieving career goals and opportunities.
Overcome Menopausal Challenges: 5 Natural Menopause Treatments That Really Work
Menopause shouldn’t be a time of dejection, pain, and devastation. Much like other hassles in life, this too shall pass. Before diving into our list, it is important to note that scientists still have a long way to go to fully understand the efficacy and risks of nature-based treatments for menopause. It means one treatment may not work out for all women. Moreover, no treatment can guarantee to take away the turmoil for good. The most important thing is to take steady steps before determining the best remedy for addressing and treating your discomfort.
Let’s explore our list of 5 natural menopause treatments that really work.
Nutrition is Key
Although no nutrients can completely free women of the bothersome symptoms, incorporating extra vitamins and minerals supports women during and post-menopause for many reasons. Nevertheless, eating healthy is critical for optimizing health and combating illnesses, ensuring healthy aging for women in the long run.
- Loading up foods rich in vitamin D and calcium is important for stronger bones during menopause, cutting down the risk of bone fractures. Dairy products (milk, cheese, yogurt), leafy greens (kale, spinach), sardines, salmon, soybeans, and calcium-fortified products (orange, cereal, oatmeal) are some foods packed with calcium. Foods that provide more vitamin D include tuna, salmon, cheese, egg yolks, and beef liver. The sun is a costless source of vitamin D, as sun exposure encourages the production of vitamin D in the body.
- Vitamin C and B vitamins are essential parts of a menopause-friendly diet. While vitamins B6 and 12 are superb for the nervous system and energy conversion, vitamin C keeps the bone healthy and strong. Plus, vitamin C is an excellent ally for women in staving off discomfort caused by menopause and other diseases because the vitamin supports the immune system.
- Don’t forget to eat plenty of greens and fruits. Certain fruits and vegetables help women avoid menopausal symptoms, maintain bone density, and fend off several diseases.
- Stay hydrated by drinking plenty of water throughout the day. Water helps the menopause journey more manageable because it helps reduce bloating, prevent weight gain, and rehydrate the vagina and skin.
- Avoid foods that might trigger or worsen the symptoms both physically and mentally. Some to avoid include processed foods, sugar and spicy foods, caffeine, and alcohol.
Exercise Well
It comes as no surprise that exercise is good for overall health. Although it is not directly associated with menopausal relief, keeping the body moving is the most incredible way to stay healthy and ease discomfort. Engaging in physical activities increases energy levels, improves cardiovascular health, reduces stress and anxiety, stimulates bone mass production, strengthens joints, and encourages better sleep. When exercising, the body releases hormones beneficial to menopausal symptoms and health in general, such as dopamine and endorphins.
Another reason to make exercise a part of menopausal women’s routines is that it can help them shed extra weight. Some of the best exercises for menopause include brisk walking, jogging, cycling, dancing, running, HIIT workouts, bodyweight exercises, yoga, pilates, and tai chi.
Practice Mindfulness
Reducing stress is one of the natural menopause treatments that really work. As ongoing stress and anxiety contribute to hot flashes and night sweats, women are advised to take control of their mental wellness to beat menopause. In addition to exercise, mindfulness practice, deep breathing, and meditation can provide relief from stress for the body and mind. Such self-care techniques are well-known for turning off the chatter and lingering worries inside the head, allowing women to release tensions, sort out negative thoughts, and feel more confident in the long run. However, it is not always easy to tackle stress with these techniques. Don’t stress yourself out even more. Reach out to professionals to figure out the best stress management, especially if you find it challenging to get a hold of your emotions or have depression or anxiety.
Consider Clinical Hypnosis
Clinical hypnosis is not a groundbreaking medical treatment but has emerged as a viable solution for tackling disruptive menopause in recent years. The technique is proven effective in reducing stress, relieving pain and discomfort, and improving sleep quality.
Take Supplements
Nature-based supplements may help bring balance. Common herbal supplements to relieve symptoms of menopause include black cohosh, primrose oil, red clover, ginkgo biloba, saffron, sage, and phytoestrogens (flaxseeds, linseeds, beans, sesame seeds, tempeh).