Menopause
Every woman experiences menopause, which is a normal biological process. Menopause is the term used to describe the end of the menstrual cycle and fertility. When a woman misses her period for about 12 months straight, it is considered that she has entered menopause.
The average menopause age for US women is 51, with the condition typically beginning between the ages of 40 and 50. Menopause is a normal part of aging, but its symptoms can be very painful and uncomfortable.
The menopausal transition, known as perimenopause, initiates several years before menopause itself. Perimenopause’s duration varies among women; it can span from several months to a decade. Some women might even detect changes as early as their mid-30s. Changing levels of female hormones (estrogen and progesterone) and the aging process lead to various symptoms and conditions in women.
Menopause Symptoms
Several common menopause symptoms include:
• Experiencing irregular periods
• Dealing with night sweats and hot flashes
• Battling fatigue
• Coping with vaginal dryness
• Experiencing a loss of breast fullness
• Managing mood swings, anxiety, irritability, or depressive symptoms
• Dealing with increased abdominal fat and weight gain
• Struggling with sleep problems (insomnia)
• Hair and skin changes
Menopausal women are also more likely to develop diabetes, obesity, osteoporosis, heart disease, and a number of other ailments. Some women may not have menopausal symptoms and may even feel happy that they are no longer experiencing painful periods. The menopausal transition may have an impact on the physical, psychological, and emotional health of other women.
Fortunately, a variety of natural methods can support menopausal management and ease the transition slightly. Here are seven effective natural remedies for menopause.
7 Natural Menopause Treatments That Really Work
Your metabolism slows down and your body uses calories in a different way when you go through menopause. During menopause, the meals that have historically been beneficial to the body may change. Therefore, it’s essential to modify dietary patterns and include nutrients that aid in menopausal management.
Keep in mind that to maintain a healthy weight, you might need to consume fewer calories. You should consume a lot of healthy fats and necessary minerals in your diet, which will help you stay in shape.
1 – Consume Foods Rich in Phytoestrogens
These are naturally occurring substances that can be found in foods including almonds, flaxseeds, chickpeas, lentils, and soybeans. By simulating the effects of estrogen in the body, eating these foods can help ease menopause symptoms.
The estrogen content of the tiny seeds may also aid with hot flashes, according to research.
Adding cooked beans or chickpeas to your dinner or consuming hummus, which is composed of chickpeas, are also excellent ways to accomplish this. Beans are low in calories, high in fiber, and will help you lose weight.
2 – Consume Foods Rich in Calcium and Vitamin D
Menopausal women frequently experience osteoporosis, which can worsen and result in bone fractures. Make an effort to get enough nutrients in your diet since calcium and vitamin D are thought to be beneficial for bone health.
Many foods, including dairy products like milk, yogurt, and cheese as well as green leafy vegetables like kale and spinach, are high in calcium. Additionally, foods like tofu, beans, and sardines also contain calcium.
Since the skin creates vitamin D when exposed to sunlight, it is the primary source of this nutrient. Eggs, fish, cod liver oil, and vitamin D-fortified foods are excellent sources of vitamin D.
3 – Eat a Healthy and balanced Diet
To effectively manage symptoms and maintain general health throughout menopause, you must modify your diet. To reduce mood swings, hot flashes, and night sweats as well as to aid with weight management, choose nutrient-rich fruits and vegetables.
Prioritize high-fiber foods like nuts, seeds, legumes, and whole grains for cardiovascular and digestive health, aiding weight control and cholesterol management. Incorporating protein-rich sources such as fish, eggs, and dairy can help to prevent muscle loss.
Additionally, include omega-3 fatty acid sources like fatty fish, almonds, and avocados to address menopause-related issues such as depression, osteoporosis, and heart health, ensuring a smoother transition through this phase of life.
4 – Avoid Trigger Foods and Drinks That Make Menopause Symptoms Worse
Menopause symptoms can be triggered by certain foods or drinks, causing hot flashes, night sweats, mood changes, weight gain, and more. Some individuals experience hot flashes due to alcohol, caffeine, and spicy foods.
Menopause symptoms can worsen with the consumption of high-salt foods, refined carbs, packaged foods, fried items, and refined oils as well as through tobacco and carbonated drink usage.
According to a study, smokers experience menopause sooner than non-smokers.
5 – Consistent Physical Activity – Way to Improved Wellness
Exercise on a regular basis can help you control your weight, elevate your mood, and lessen the severity of hot flashes. Examples of regular physical activity include walking, swimming, or yoga. In addition, physical activity improves bone density and cardiovascular health.
6 – Mind-Body Techniques for Menopause
Tai chi, yoga, mindfulness, and meditation can help reduce stress and anxiety, which are frequent side effects of menopause. They assist in lowering tension and bringing you back to the present.
7 – Optimizing Sleep Quality During Menopause
Another typical problem during the menopause is insomnia. Hot flashes, nausea, increased urinary frequency, and age-related issues like arthritis can disrupt sleep. To prevent issues like stress, anxiety, depression, and memory issues, try to get 7-8 hours of sleep each night. Find out what makes you want to sleep well at night.
Make your bedtime and wake-up times consistent, put your devices away, take a hot bath, and make your room cool, dark, and quiet. To enhance the quality of your sleep, you can also try massage therapy and a weighted blanket.
Conclusion
Hot flashes, anxiety, weight gain, and bone thinning are just a few of the symptoms that can appear as you face perimenopause and menopause. However, by embracing the natural diet and sleep remedies mentioned earlier, you can proactively address these challenges and potentially manage them effectively.
Start feeling healthier with the support and expertise of Clinical Nutritionist Sania Gul. Book an appointment at Nutrition by Sania for Personalized Meal Planning, PCOS, Weight Management Issues, Nutrition Advice, and Support.
FAQs
What is the most effective natural treatment for menopause?
Maintaining a healthy weight and adding extra activity to your daily routine will help with some menopausal symptoms. Eating a healthy, balanced diet is also important. Cognitive behavioral therapy (CBT), a form of talking therapy, is effective in treating anxiety and poor mood.
Which nuts are good for menopause?
Walnuts, pumpkin seeds, sunflower seeds, and almonds serve as excellent snacks or toppings for your favorite salad. These tiny superfoods are rich in polyunsaturated fatty acids, calcium, magnesium, potassium, and zinc, which can aid in easing menopause symptoms and their effects.
What breakfast foods help with menopause?
Breakfast foods such as oatmeal, full-fat Greek yogurt, homemade granola, and eggs can be helpful during menopause. These options aid in stabilizing blood sugar levels and providing a gradual release of energy, which can help prevent energy crashes.
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