8 natural remedies to relieve menopausal symptoms

These natural remedies to alleviate the symptoms of menopause can be very useful for those who are already in that moment of life that is so emblematic. for menopause is the permanent end of menstruation and fertility, defined as occurring 12 months after your last menstrual period .

You can begin the menopausal transition as early as age 30, with most women entering menopause in their 40s or 50s. For some, menopause comes earlier due to a health issue , including a history of eating disorders, cancer treatment, or surgical removal of the ovaries.

relieve menopausal symptoms

Menopause is a completely natural biological process and is therefore not a problem to be solved. And while you complete the fertility time in a woman’s life, you can stay healthy, vital and sexual well into your 50s and beyond. That being said, there is usually a hormonal shift that occurs in women during menopause that can trigger mood swings , hot flashes, insomnia, and other symptoms.

Most common menopausal symptoms:

Women can experience a variety of symptoms and problems related to changes in sex hormone levels and aging. Some of the symptoms of menopause include irregular periods: As perimenopause begins (the period before menopause technically begins), periods may come and go, as well as getting heavier or lighter at times. This can sometimes continue for several years during menopause:

  • Hot flashes and night sweats
  • Mood swings , irritability, anxiety, or depressive symptoms
  • Vaginal dryness and decreased sexual desire
  • Increase in abdominal fat and weight gain
  • Insomnia and changes in sleep quality
  • Hair fraying and skin drying
  • Go to the bathroom more often
  • Breast changes (including smaller breasts or loss of volume)
  • Changes in the uterus, ovaries and cervix

For some, an increased risk for certain other age-related diseases  (including cardiovascular  disease, dementia and osteoporosis)

The causes of menopause:

Want to know what causes symptoms like hot flashes, or how you can stop insomnia or night sweats? Menopause is caused by hormonal changes, including altered levels of reproductive hormones, including: gonadotropin-releasing hormone (GnRH), follicle-stimulating hormone (FSH), luteinizing hormone (LH), estrogen (three types including estrone, stridiol, and estriol), progesterone and testosterone.

Menopause is a complex biological process, but the most significant changes that occur in a woman’s body during this period are due to an increasing loss of ovarian follicles (called follicular astresia) and therefore a decreasing amount of estrogen being produced. Estrogen levels begin to fall 6 to 12 months before menopause (during perimenopause, usually in your late 30s and 40s) and continue throughout the menopause process.

Natural remedies to relieve menopausal symptoms:

1. Foods that fight menopause symptoms:

When trying to balance hormones and alleviate menopausal symptoms , your diet  should include plenty of essential minerals and healthy fats. Adding the following nutrient-dense, unprocessed “hormone balancer” foods can help eliminate empty calorie consumption and manage weight gain.

Keep in mind that you may need to consume fewer calories to maintain your weight as you age. Due to a decrease in muscle mass and a slowing down of your metabolism, it’s important to never limit processed foods and focus on a clean diet . And foods that can help  ease menopausal symptoms include:

  • Organic fruits and vegetables
  • Cruciferous Vegetables
  • Fiber-rich foods
  • Healthy Fats and Cold Pressed Oils
  • probiotic foods

2. Avoid foods that make menopause worse:

  • Packaged foods:
  • The #1 food to avoid during menopause? Packaged foods. Most processed/packaged foods contain added sugar, chemical preservatives, high amounts of sodium, toxins and synthetic additives. Many of these foods are typically high in carbohydrates which can cause exacerbated hormonal imbalances, and may contain genetically modified ingredients that are toxic to the liver.
  • Conventional meat:
  • Conventional or farm-raised poultry may contain added hormones that can cause problems, including increased inflammation. Choose hormone-free, grass-fed, cage-free, or grass-fed animal protein whenever possible. Buying organic meat, eggs, dairy and poultry is another layer of protection that ensures you don’t consume added antibiotics and hormones.
  • Added sugar:
  • High sugar consumption can cause weight gain, digestive problems, worsening hormonal imbalances and candida, increasing hot flashes and other symptoms.
  • Refined oils and fried foods:
  • Foods cooked in highly processed vegetable oils (sunflower, corn, safflower, soybean or canola oil, for example) are high in omega-6 fats that can contribute to inflammation and other health problems . Fried foods are also linked to heart problems, weight gain, diabetes and cognitive impairments.

3. Supplement to relieve menopausal symptoms:

Progesterone cream is a natural way to relieve menopausal symptoms such as bone density loss, vaginal dryness and fibroids. It has many benefits even for younger women (those going through perimenopause, for example), including protection against infertility, endometriosis and PMS. Using progesterone in the form of a topical cream allows you to control and vary the amount of progesterone applied to your body with each use.

4. Reduce and manage stress:

Many women experience increased anxiety, moodiness , and even episodes of depression during the menopausal years. Managing stress in your life is an important way to reduce behaviors or symptoms like emotional eating and weight gain, fatigue , poor sleep, and low libido. Alternative and complementary medications, which reduce stress , work differently in people. Some effective ways to relieve stress include: exercise, meditation, acupuncture, aromatherapy, spending time in nature, fostering intimate relationships, volunteering, and spending time in spiritual practices.

5. Oils to relieve menopausal symptoms:

Sage oil is the most effective essential oil for balancing hormones. It can  relieve menopausal symptoms , including increased anxiety and hot flashes. In addition, Roman chamomile oil reduces stress , peppermint oil can cool the body from hot flashes, and thyme oil can help balance hormones naturally.

To use these essential oils at home, purchase a therapeutic-grade or pure oil in stores or online, then rub 3 drops of your chosen oil onto the tops of your feet and the back of your neck 1-3 times a day. You can combine any essential oil with a carrier oil like jojoba or coconut oil to dilute its strength and decrease skin sensitivity.

6. Exercise regularly:

Exercise is important for managing several risk factors associated with menopausal complications, including being overweight or obese, high levels of inflammation, insufficient sleep, bone loss or muscle wasting, as well as dealing with chronic stress. Some studies have found that even if you haven’t been very active in the past, starting an exercise routine consisting of aerobic physical training and strength training at least three times a week for 12 weeks can result in improvements in sleep quality, insomnia , and sleep. depression .

I recommend getting ten to thirty minutes of aerobic activity most days of the week, including in the form of high-intensity interval training (HIIT). This will strengthen bones, help prevent weight gain, and preserve lean muscle mass, which can lower your risk of osteoporosis and obesity.

7. Get enough sleep:

Studies show that both excessive stress and poor sleep are linked to higher levels of morning cortisol, decreased immunity, problems with job performance, and increased susceptibility to anxiety, weight gain, and depression. To allow your body to recover from stress, control your appetite and improve energy, aim for 7 to 9 hours of sleep a night.

8. Go back to social support and relationships:

Useful links: 

Clinical trials have shown that lifestyle habits including regular exercise, sleep management, optimal nutrients, healthy relationships, social support and relaxation can be effective as a “complete systemic treatment” to alleviate menopausal symptoms and other effects of aging.

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