Menopause is something that people don’t talk about much, but it has very damning effects on women.
Generally, menopause begins in the late 40s or early 50s, and it lasts for a few years. During these years, many women were experience symptoms such as night sweats, hot flashes, mood swings, tiredness, and irritability. Plus, women are highly suspectable to osteoporosis, obesity, heart disease, and diabetes.
As we can see, these are very damning effect. Hence, you need ways to reduce these symptoms. There is no better way than using natural supplements.
Here are 11 natural ways to reduce menopause symptoms.
1. Consume Calcium and Vitamin D :
Menopause is basically hormonal changes, and it can cause bones to weaken. This increases the risk of osteoporosis.
This is where calcium and vitamin D comes in as they can improve your bone health and reduce your susceptibility to osteoporosis and bone fractures.
Eat a lot of dairy products, green vegetables, and consume sunlight.
2. Maintain Healthy weight :
Humans gain weight as they grow, and with menopause, women gain a lot of weight. These excess body fats around your waist increase your risk of heart disease and diabetes.
So, you need to control your weight by working out daily and eat healthily. Even jogging can make a lot of differences.
3. Eat a lot of vegetables and fruit :
No matter if you are going through menopause or not, you should develop the habit of consuming a lot of vegetables and fruit.
As they are low in calories and can still generate energy for your body. Eating food and vegetables also prevents bone loss.
4. Avoid Trigger Foods :
There are certain foods that can trigger mood swings, night sweats, and hot flashes. Mostly these are food that contains caffeine, spice, sugar, and alcohol.
All of the things which make your food delicious needs to be left if you want to stay away from the symptoms.
5. Daily Workout:
There is no evidence that exercise can reduce symptoms. But if you work out daily, your bone strengthens increase; your heart pumps more blood; you are mentally stable.
All of these are things you want to achieve to reduce the effect of menopause symptoms. You can start working out by jogging each day and then slowly proceed.
6. Eat food with higher Phytoestrogens :
Phytoestrogens is a natural plant compound that can mimic the effect estrogen has on your body. Eating food with higher Phytoestrogens can balance your hormonal change.
Phytoestrogens can stop hot flashes. Foods rich in phytoestrogens are tofu, soy products, sesame seeds, and beans, etc.
Just see to it that you don’t have allergic to any of these products, and you will be fine.
7. Drink as much water as you can :
Menopause can also cause women to experience dryness. Hence, you need to drink 8 to 12 glasses of water daily to balance the estrogen level.
Additionally, drinking water prevents weight gain and increase metabolism a bit. You can also drink water 30 mins before and after eating food to consume fewer calories.
8. Leave eating processed foods :
A diet with high sugar and refined carbs content can result in a sharp increase or decrease in blood sugar level. This can make you irritated and tired.
Plus, it increases the chance of heart disease. So, it is better to eliminate sugary and processed food from your diet.
9. Never Skip Meals :
Skipping a meal is very common for people, especially when they are loaded with work. But it is a terrible idea if you're going through menopause.
Skipping meals and eating a lot at a single meal can imbalance your body routine and hormone. This can easily cause more symptoms. Hence, don’t skip meals.
10. Eat Protein-Rich Foods :
Our body muscle mass reduces with age, and we need to cope with it to live a healthy life. One of the ways you can do so by eating protein throughout the day.
Plus, a high-protein diet contributes to weight loss. Protein-rich foods are eggs, fish, meat, legumes, nuts, etc.
11. Natural supplements :
These are another way to balance the hormone change in your body. Aside from Phytoestrogens, you can also take Black cohosh, which prevents hot flashes.
Other natural supplements are –
• Probiotics
• Prebiotics
• Kava
• DHEA-S
• Dong Quai
• Primrose oil
You can also take regular massage to control menopause symptoms. You need to understand that menopause is a natural process, and you can only limit its effect.
The best way to do so is by natural ways, as mentioned above.