Menopause usually begins in the late 40s or early 50s for most women, and usually lasts for a few years. All it means is that your body is changing and starts producing much less estrogen and progesterone. During this time many women experience the inconvenient symptoms, such as hot flashes, night sweats, mood swings, irritability and tiredness.
Nowadays, hormone replacement therapy does exist, but you might want to give it a second thought since research shows that it has too many dangerous consequences. For that reason many women try natural remedies to relieve their symptoms.
Here is a list of a few natural ways to reduce the symptoms of menopause.
Watch What You Eat
What you eat can directly affect your body. Eating foods that are rich in calcium and vitamin D will help prevent the bone loss that can occur during menopause. Also, a diet rich in fruit and vegetables can help keep bones healthy, and can help prevent weight gain and certain diseases. And don’t forget your protein! It can prevent the loss of lean muscle, help in weight loss and regulate mood and sleep.
Know What Not To Eat
Certain foods can actually trigger hot flashes, night sweats and mood swings, especially when you eat them at night. This includes caffeine, alcohol, foods that are too sugary or spicy and processed food. Not all women have the same triggers. Yours may be chocolate, wine or ripe cheese. No need to eliminate all of them, just find out what bothers you.
Don’t Skip Meals
Achieving and maintaining a healthy weight may help alleviate menopause symptoms and help prevent disease. With that being said, irregular eating may cause some symptoms of menopause to worsen. Skipping meals may also hinder weight loss in postmenopausal women.
Work Out Regularly
There is currently not enough evidence to confirm whether exercise is effective for treating hot flashes and night sweats. However, there are other benefits of regular exercise such as improved energy and metabolism, healthier joints and bones, decreased stress and better sleep. It can also protect against weight gain and various diseases and conditions.
Drink Lots Of Water
The decrease in estrogen levels during menopause, often causes women to experience dryness. Therefor it is highly recommended to drink between 8 to 12 glasses of water a day. It can help with dryness, it can reduce bloating created by hormonal changes, prevent weight gain and aid in weight loss. Always keep a bottle of water near you, even at night.
Take Natural Supplements
Many women take natural products and remedies to relieve their menopause symptoms. Unfortunately, the evidence behind many of them is weak so while it can help treat the symptoms, further evidence is needed about their safety and effectiveness. Before buying any natural supplements at your nearby drug store, talk to your doctor to make sure you take the right kind.
Remember, menopause is a part of life, not an illness. Though its symptoms can be difficult to deal with, eating the right diet and exercising regularly may help alleviate and prevent them. If you still feel a bit lost, try keeping a food and activity diary for a few days, this will help you understand the few areas which need most attention.