It’s possible to argue that the physical and emotional changes that occur during menopause aren’t really “symptoms.” Menopause is not a sickness, as is the term generally associated with it. Moreover, it is sometimes difficult to differentiate between changes that are a direct result of a drop in hormone levels and those that are natural results of aging. Some of the symptoms are similar or have a chain reaction. For example, vaginal dryness may lead to decreased sex drive, and frequent overnight hot flashes may be a factor in insomnia.
The two most common symptoms associated with menopause are hot flashes and vaginal dryness. Other menopausal symptoms include sleep problems, urinary problems, sexual dysfunction, mood changes, and quality of life. However, these symptoms may not always correlate with the hormonal changes associated with the menopausal transition.
In this article, we are going to discuss 10 most common home remedies for menopause symptoms.
10 Amazing home remedies for menopause symptoms.
Here is a list of 10 natural home remedies for menopause symptoms.
1. Eat a Variety of Fruits and Vegetables
A diet high in fruits and vegetables can help prevent several menopausal symptoms. Fruits and vegetables are low in calories and can help you feel full, makes them perfect for weight reduction and maintenance.
They may also help in the prevention of a variety of disorders, including heart disease. This is important since the risk of heart disease rises after menopause. This might be due to a variety of factors such as age, weight increase, or possibly low estrogen levels.
Finally, fruits and vegetables may help in the prevention of bone loss. According to one observational research of 3,236 women aged 50–59, eating a lot of fruits and vegetables may lead to decreased bone breakdown.
2. Stay away from Trigger Foods
Hot flushes, nocturnal sweats, and mood changes are all common side effects of some diets. When you consume them at night, they may be significantly more likely to trigger you.
Caffeine, alcohol, and sweet or spicy foods are common causes. Maintain a symptom diary. If you think that certain foods are causing your menopausal symptoms, try to limit your intake or avoid them entirely.
3. Consume Calcium and Vitamin D-Rich Foods
Menopausal hormonal changes can induce bone weakness, increasing the risk of osteoporosis. Calcium and vitamin D are connected to good bone health. So making sure you obtain enough of these nutrients in your diet is essential.
Adequate vitamin D intake in postmenopausal women is also linked to a lower risk of hip fractures caused by weak bones. Calcium is present in a variety of foods, including dairy products such as yogurt, milk, and cheese.
Green, leafy foods like kale, collard greens, and spinach are also high in calcium. You can also find it in tofu, beans, sardines, and other foods.
Calcium-fortified foods, such as some cereals, fruit juice, and milk alternatives, are also good sources.
Since your skin creates vitamin D when exposed to sunlight, it is your primary source of vitamin D. However, as you age, your skin becomes less effective in producing it.
If you don’t get much sun or cover up your skin, taking a vitamin D supplement or boosting your food sources of vitamin D may be beneficial. Oily fish, eggs, cod liver oil, and vitamin D-fortified foods are all good sources.
4. Use Cotton and Linen
Lightweight natural fiber materials help to maintain your body temperature. Clothes, socks, sheets, and blankets are all made from one of three fabric types: synthetic, natural, or a combination of the two. Fabrics made of synthetic materials such as acrylic, polyester, nylon, and spandex are less breathable than natural fibers, retaining more heat.
Cotton and linen are two of the best fabrics for lowering your body temperature during menopause. Instead of trapping heat close to the body, these fabrics release it. Check your sheets and blankets to see whether they are made of natural materials if you have night sweats. Switching to cotton bedding might help a lot. The same is true for clothes. Wearing naturally airy fabrics might be a game-changer for daily comfort.
5. Stay Hydrated
Drinking cold water will help you in regulating your body temperature. If you haven’t already started carrying a reusable water bottle, now is the moment. Drinking enough water throughout the day is an excellent way to keep your body cool and at a more balanced temperature.
Drinking enough water throughout the day can help in the reduction of hormonal bloating and the replenishment of dry skin and tissue. To keep hydrated, drink eight to twelve glasses of water every day. Remember to have a fresh glass of cool water by your bed every night. Drinking water after waking up from a night’s sweat might provide quick symptom relief.
6. Exercise Regularly
There is currently insufficient evidence to confirm if exercise is useful in the treatment of hot flashes and night sweats. Other advantages of regular exercise, however, are supported by studies.
Improved energy and metabolism, healthier joints and bones, less stress, and better sleep are just a few of the benefits.
One research found that exercising three hours per week for a year enhanced physical and mental health, as well as the general quality of life in a group of menopausal women.
Regular physical activity also improves health and protects against illnesses and disorders such as cancer, heart disease, stroke, high blood pressure, type 2 diabetes, obesity, and osteoporosis.
7. Eat More Foods That Are High in Phytoestrogens
Phytoestrogens are plant compounds that naturally occur and can mimic the effects of estrogen in the body. As a result, they may help with hormone balance.
The high use of phytoestrogens in Asian nations such as Japan is thought to be the reason why menopausal women in these nations have few hot flashes.
Soybeans and soy products, tofu, tempeh, flaxseeds, linseeds, sesame seeds, and beans are all high in phytoestrogens. However, the phytoestrogen content of foods varies depending on how they are processed.
One research found that soy-rich diets were connected with lower cholesterol levels, blood pressure, and the severity of hot flashes and night sweats in women entering menopause.
However, the debate over whether soy products are beneficial or dangerous for you continues. Evidence suggests that natural phytoestrogen sources are better than supplements or processed diets with added soy protein.
8. Reduce your intake of refined sugar and processed foods
A diet high in processed carbohydrates and sugar can produce blood sugar spikes and drops, making you tired and irritated. In fact, one study found that high diets may raise the risk of depression in postmenopausal women.
Diets high in processed foods may also have an impact on bone health. A large observational study showed that high-processed and snack-food diets were associated with poor bone health in women aged 50–59 years.
9. Take Natural Supplements
Many women use natural products and Home remedies for menopause symptoms. Unfortunately, many of them are based on weak evidence. The following are the most often used natural supplements for reducing menopausal symptoms:
Phytoestrogens. You can obtain these from natural foods or supplements such as red clover extracts. There is currently insufficient evidence to recommend them for the treatment of menopausal symptoms.
Black cohosh. Although some studies have suggested that black cohosh can help with hot flashes, the evidence is mixed. Moreover, there is a lack of long-term research on the safety of this supplement.
Other supplements. Other commonly used supplements, such as probiotics, prebiotics, kava, DHEA-S, Dong Quai, and evening primrose oil, have no evidence of effectiveness.
10. Don’t Skip Meals
When you’re going through menopause, it’s important to eat on a regular basis. Irregular eating might worsen certain menopausal symptoms and possibly hinder weight loss efforts.
Skipping meals was related to 4.3 percent less weight reduction in a year-long weight control program for postmenopausal women.
The Bottom Line
Menopause is not a disease. It is a normal part of life. Though its symptoms can be severe, eating the appropriate foods and exercising regularly can help relieve and prevent them.
Experiment with the above home remedies for menopause symptoms to make your life easier and more pleasurable through menopause and beyond.
