Normally, menopause starts in the late 40s and can last for a few years. During this time, many menopausal people experience symptoms of menopause like mood changes, hot flashes, tiredness, and night sweats. They are also highly likely to suffer from diabetes, heart disease, obesity, and osteoporosis. That is why Dr Richard Strathmann, a gynecologist at the Women’s Healthcare Physicians of Naples, recommends the following three most effective natural ways to help reduce the symptoms of menopause.
1. Eat Food Rich In Vitamin D And Calcium
Hormonal changes during menopause can weaken bones, thus increasing the risks of osteoporosis. Vitamin D and Calcium are linked to good bone health. So, it is important to get these nutrients in your food. Adequate Vitamin D intake is associated with a lower risk of hip fractures due to weaker bones. Calcium-rich food includes dairy products like cheese, milk, and yogurt.
Spinach, collard greens, and kales have lots of calcium as well. It is plentiful with beans, sardines, tofu, etc. Moreover, calcium-fortified foods are good sources, too, including certain fruit juice, cereals, or milk alternatives.
Sunlight is the main source of Vitamin D because your skin produces it when exposed to sunlight. But, as you age, your skin gets less efficient in producing it. Taking supplements or food rich in Vitamin D is important, especially if you are not out in the sun much. Rich dietary sources are eggs, cod liver oil, oily fish, and Vitamin D-fortified foods.
2. Natural Supplements And Hormone Therapy
Here are some of the natural supplements to help reduce menopause symptoms:
- Black cohosh: It can effectively alleviate hot flashes.
- Phytoestrogens: They are consumed through natural supplements like red clover extracts.
- Other supplements: They include DHEA-S, Kava, Prebiotics, Probiotics, Evening Primrose Oil, Dong Quai, etc.
Treatment with progesterone and estrogen, called combination hormone replacement therapy (HRT), is prescribed for women who still have their uterus. It is mainly recommended if they have severe symptoms. These treatments help alleviate hot flashes, mood changes, and vaginal dryness. Hormonal gels, creams, patches, vaginal rings, etc., are alternatives to traditional pills.
However, women with uterine or breast cancer, heart disease, stroke, liver disease, or blood clots might not be fit for HRT. Fortunately, there is non-hormonal therapy if you are unable to take hormones.
3. Exercise Regularly
Exercises are effective for treating night sweats and hot flashes. Other benefits of regular exercise include healthier joints and bones, improved energy and metabolisms, better sleep, and decreased stress. Moreover, regular exercise is linked to better overall health and protection against menopause conditions like obesity, osteoporosis, stroke, etc. Menopause people have a higher risk of heart disease; regular exercise can help reduce this risk.
Menopause is not a disease but a natural part of your life. Its symptoms might be challenging, but following these tips can help alleviate and prevent them. Thus, experiment with these tips to make your menopause stage and beyond more enjoyable and easier.