9 Natural Ways to Reduce Menopause Symptoms

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Menopause begins in the late 40s or early 50s for most women. It usually lasts for a few years. During this time, at least two-thirds of women experience symptoms of menopause. These include hot flashes, night sweats, mood swings, irritability and tiredness.

In addition, menopausal women are at a higher risk of several diseases including osteoporosis, obesity, heart disease and diabetes. Many women turn to natural supplements and remedies for relief.

Here is a list of 9 natural ways to reduce the symptoms of menopause.

fruits-veggies

1. EAT LOTS OF FRUITS & VEGETABLES

A diet rich in fruits and vegetables can help prevent a number of menopause symptoms. Fruits and veggies are low in calories and can help you feel full, so they’re great for weight loss and weight maintenance. They may also help prevent a number of diseases, including heart disease.

 

This is important, since heart disease risk tends to increase after menopause. This could be due to factors such as age, weight gain or possibly reduced estrogen levels. Finally, fruits and vegetables may also help prevent bone loss.

SUMMARY

A diet rich in fruit and vegetables may help keep bones healthy, and can help prevent weight gain and certain diseases.

maintain weight

2. ACHIEVE & MAINTAIN A HEALTHY WEIGHT

It’s common to gain weight during menopause. This can be due to a combination of changing hormones, aging, lifestyle and genetics.

 

Gaining excess body fat, especially around the waist, increases your risk of developing diseases such as heart disease and diabetes. In addition, your body weight may affect your menopause symptoms.

SUMMARY

Achieving and maintaining a healthy weight may help alleviate menopause symptoms and help prevent disease.

vit-d

3. EAT FOODS RICH IN CALCIUM & VITAMIN D

Hormonal changes during menopause can cause bones to weaken, increasing the risk of osteoporosis. Calcium and vitamin D are linked to good bone health, so it’s important to get enough of these nutrients in your diet. Adequate vitamin D intake in postmenopausal women is also associated with a lower risk of hip fractures due to weak bones.

 

Many foods are calcium-rich, including dairy products like yogurt, milk and cheese. Green, leafy vegetables such as kale, collard greens and spinach have lots of calcium too. It’s also plentiful in tofu, beans, sardines and other foods. Additionally, calcium-fortified foods are also good sources, including certain cereals, fruit juice or milk alternatives.

 

Sunlight is your main source of vitamin D, since your skin produces it when exposed to the sun. However, as you get older, your skin gets less efficient at making it. If you aren’t out in the sun much or if you cover up your skin, either taking a supplement or increasing food sources of vitamin D may be important.

 

Rich dietary sources include oily fish, eggs, cod liver oil and foods fortified with vitamin D.

SUMMARY

A diet rich in calcium and vitamin D is important to prevent the bone loss that can occur during menopause.

Phytoestrogens-foods

4. EAT A NUTRITIOUS DIET

Phytoestrogens are naturally occurring plant compounds that can mimic the effects of estrogen in the body. Therefore, they may help balance hormones. The high intake of phytoestrogens in Asian countries such as Japan is thought to be the reason why menopausal women in these places rarely experience hot flashes.

 

Foods rich in phytoestrogens include soybeans and soy products, tofu, tempeh, flaxseeds, linseeds, sesame seeds and beans. However, the phytoestrogen content in foods varies depending on processing methods.

SUMMARY

Foods rich in phytoestrogens may have modest benefits for hot flashes and heart disease risk. However, the evidence is mixed.

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women-exercise

5. EXERCISE REGULARLY

There is currently not enough evidence to confirm whether exercise is effective for treating hot flashes and night sweats. However, there is evidence to support other benefits of regular exercise. These include improved energy and metabolism, healthier joints and bones, decreased stress and better sleep.

 

Regular exercise is also associated with better health and protection against diseases and conditions including cancer, heart disease, stroke, high blood pressure, type 2 diabetes, obesity and osteoporosis.

SUMMARY

Regular exercise can help alleviate menopause symptoms such as poor sleep, anxiety, low mood and fatigue. It can also protect against weight gain and various diseases and conditions.

unhealthy-foods

6. AVOID TRIGGER FOODS

Certain foods may trigger hot flashes, night sweats and mood swings. They may be even more likely to trigger you when you eat them at night. Common triggers include caffeine, alcohol and foods that are sugary or spicy.

 

Keep a symptom diary. If you feel that particular foods trigger your menopause symptoms, try to reduce your consumption or avoid them completely.

SUMMARY

Certain foods and drinks can trigger hot flashes, night sweats and mood swings. This include caffeine, alcohol and sugary or spicy foods.

donuts

7. REDUCE REFINED SUGAR & PROCESSED FOODS

A diet high in refined carbs and sugar can cause sharp rises and dips in blood sugar, making you feel tired and irritable. Diets high in refined carbs may increase the risk of depression in postmenopausal women. Diets high in processed foods may also affect bone health.

SUMMARY

Diets high in processed foods and refined carbs are associated with a higher risk of depression and worse bone health in postmenopausal women.

hydrate-to-stay-safe

8. DRINK ENOUGH WATER

During menopause, women often experience dryness. This is likely caused by the decrease in estrogen levels. Drinking 8–12 glasses of water a day can help with these symptoms. Drinking water can also reduce the bloating that can occur with hormonal changes.

 

In addition, water can help prevent weight gain and aid in weight loss by helping you feel full and increasing metabolism slightly. Drinking 17 oz (500 ml) of water, 30 minutes before a meal may lead you to consume 13% fewer calories during the meal.

SUMMARY

Drinking enough water may help prevent weight gain, aid in weight loss and reduce symptoms of dryness.

Protein-Rich-Foods

9. EAT PROTEIN-RICH FOODS

Regularly eating protein throughout the day can help prevent the loss of lean muscle mass that occurs with age. Consuming protein throughout the day at each meal may slow down muscle loss due to aging.

In addition to helping prevent muscle loss, high-protein diets can help with weight loss because they enhance fullness and increase the amount of calories burned. Foods rich in protein include meat, fish, eggs, legumes, nuts and dairy.

SUMMARY

Regular intake of high-quality protein may prevent the loss of lean muscle, aid in weight loss and help regulate mood and sleep.

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