How to Beat Menopause Symptoms
Menopause is defined as the natural cessation of menstrual cycles and fertility in women. It is a biological process that occurs in every woman. It is a natural life change, not a disease or a disorder.
After reaching a certain age, a woman’s ovaries stop making eggs and there is less production of hormones like estrogen and progesterone that regulate menstruation and fertility. Gradually, menstrual cycles become irregular and eventually stop. Menopause is confirmed when a woman has no period for 12 consecutive months.
This process normally happens between ages 45 and 55, according to the National Institute on Aging. The average age is 51, but some women can even enter menopause before age 40.
At times, menopause can be triggered by medical procedures, such as a hysterectomy, chemotherapy and radiation therapy, or primary ovarian insufficiency condition.
While going through menopause, fluctuating levels of estrogen and progesterone can cause symptoms like hot flashes, night sweats, tired feet, insomnia, depression, vaginal dryness, bladder problems, thinning hair, dry skin, breast pain, mood swings and memory problems.
Most women do not need treatment for menopausal symptoms because they go away by themselves. However, if you are bothered by the symptoms, there are many natural ways to deal with them.
Apple Cider Vinegar :-
Apple cider vinegar is a popular folk remedy to beat menopause symptoms. Raw and unfiltered apple cider vinegar is effective in reducing the incidence and intensity of hot flashes and night sweats, two of the most common symptoms of menopause.
- Mix one to two tablespoons of unfiltered apple cider vinegar in a glass of water.
- Drink this tonic in the morning to help remove toxins and regulate hormones.
Ground flaxseed is considered a good remedy for menopause symptoms like hot flashes. Flaxseed has omega-3 fatty acids and lignans, which act as phytoestrogens.
According to a 2007 study reported in the Journal of the Society for Integrative Oncology, flaxseed can reduce hot flashes by 50 percent in menopausal women. It helps improve the estrogen levels in the body, in turn reducing the intensity of hot flashes as well as vaginal dryness.
- Take one tablespoon of ground flaxseed two or three times daily with lots of water.
- You can also sprinkle ground flaxseed on soups, salads or smoothies.
Note: Avoid whole flaxseed because it is difficult to digest.
Soy products have also been found to be very effective in treating many menopause symptoms. The isoflavones in soy products help balance hormone levels and have some estrogenic activity.
A comprehensive study by researchers at the Bowman Gray School of Medicine in North Carolina found that women who took a phytoestrogen-rich soy supplement reported a significant decrease in the severity of their hot flashes.
- Try to drink two glasses of soy milk daily.
- You can also have a few slices of soy linseed bread daily.
- Also include more soy products in your diet.
Keep your room cool and calm :-
- Hot flashes and night sweats can make it difficult to get a full night’s sleep, which can increase fatigue.
- This tired feeling can also lead to a decreased libido.
- Solve these problems by literally keeping your cool.
- Turn on a soft fan and consider lowering the thermostat in your bedroom to help keep the area comfortable.
- Sleep in light layers, and skip comforters and blankets if they feel stifling.
Keep a food diary :-
- Hot drinks, spicy foods, alcohol and caffeine could all contribute to menopausal symptoms.
- Write down everything you eat and drink, along with your symptoms for a week or two.
- You may notice that you experience a bout of hot flushes after your morning coffee, or experience night sweats after a glass of wine with dinner.
- You could then try tweaking your diet to see if it makes a difference.
Exercise regularly :-
- A recent Penn State study determined that women can often “work out” their hot flashes, meaning they can help decrease their symptoms by increasing exercise.
- With fewer hot flashes, you’re likely able to get a better night’s sleep and lower your levels of fatigue.
You may think that physical activity is the last thing you want to do when you are feeling tired, but exercise does not have to be strenuous. Even a modest walking program approved by your medical professional can be beneficial.As we get older, our metabolism tend to slow down, which makes it easier to gain pounds. Exercise is one way to boost metabolism and help maintain a healthy weight.
- This can lower the risk for other health problems, such as Type 2 diabetes and heart disease. Exercise can also help slow bone loss, which can be exacerbated by menopause.
Vitamin E :-
Clinical studies have shown that vitamin E acts as a substitute for estrogen, in turn helping to regulate and control hot flashes. It is also known for helping reduce vaginal dryness and heart palpitations.
- Topical application of vitamin E oil to the vagina will help improve lubrication.
- A daily dose of 600 IUs of natural vitamin E is recommended to reduce hot flashes. Take one 200 IU capsule with every meal, for a total of three per day.
Black Cohosh :-
- For hot flashes and night sweats, black cohosh is an age-old remedy. In a pilot study of 704 women, 49 percent of those given black cohosh extract experienced complete relief of menopausal symptoms within a few days.
- The reason is that black cohosh acts as a phytoestrogen. It also contains a small amount of salicylic acid that has anti-inflammatory and pain-relieving qualities. Black cohosh also helps ease feelings of depression.
- You can take black cohosh in many forms: capsules, tablets or mixed with water. Always talk to your doctor about how to take it safely.
Note: Women with liver disease should not take black cohosh.