A woman starts showing up symptoms of menopause in her late 40s or early 50s. She can experience hot flashes, night sweats, mood swings, irritability and many more.
Did you know that menopause symptoms can last up to 12 years, that’s insane? Let’s say you’ve got a cold and find it hard to live through a few days, just imagine how hard it must have been to endure so many symptoms for 4-12 years.
Menopause also brings a lot more risk of developing health disease too, which is why a woman should have more concerns. She is at higher risk of diabetes, obesity, heart disease and osteoporosis.
Here are few natural ways to manage symptoms of menopause.
1. Calcium and vitamin D
Do you know the prevalence of osteoporosis in men is 7% and in women, it is 40%?
Hormonal changes during menopause cause weakening of the bones and increase the risk of osteoporosis. Postmenopausal calcium and vitamin D deficiency is the leading cause of hip fractures in women three times more often than in men.
If you are in the menopause phase or have entered perimenopause, you should consume a calcium-rich diet. Include dairy products like yogurt, milk and cheese and green leafy vegetables.
Sunlight is the main source of vitamin D. Either you take sunlight quite a few times in a week or take vitamin D supplements.
You can also opt for oily fish, eggs, cod liver oil or foods fortified with vitamin D.
2. Maintain a healthy weight
Many women gain weight during menopause due to hormonal change, genetics or lifestyle. But gaining fat around the belly is an invitation for diabetes and heart disease.
Maintaining a healthy weight lowers the risk of developing cardiac disease and also decrease symptoms of menopause like hot flashes and night sweats.
3. Eat more fruits and vegetables
Fruits and vegetables are low in calories and fats. They help you feel full for a little longer and help in weight loss and healthy weight maintenance.
The risk of heart disease is 10 times higher after menopause because of low estrogen levels and weight gain.
Consume more fruits, vegetables and salads to prevent heart disease, bone loss and improve your gut health.
4. Natural phytoestrogen-rich food
Phytoestrogen is a naturally occurring plant compound that can mimic the effects of estrogen in the body. That is why they help in hormonal imbalance.
Asian women experience fewer menopausal symptoms because they consume higher amounts of phytoestrogens.
Soybeans are rich in phytoestrogen. You can also consume soy products, tofu, flaxseed, sesame seeds and beans.
5. Drink plenty of water
Women often experience dryness during menopause. A good hydration can help in such menopause symptoms. One can drink 8-12 glass of water per day for maximum benefits.
Drinking plenty of water also helps in reducing bloating, increasing metabolism and weight loss.
6. Physical Activity
Regular exercise can help reduce symptoms of menopause such as poor sleep, anxiety, low mood and fatigue. It can also protect against weight gain and various diseases and conditions.
About 40-60 minutes of daily activity is sufficient for good health and maintenance. You can choose any activity you like swimming, running, walking or swimming.
Being physically active makes your body feel energized and lighter. Adding certain yoga asanas can also help with weight loss and improve circulation.
7. Reduce refined and processed food
Refined sugars and carbs are delicious to eat but they are a big cheat on our overall health. They are a major reason for feeling stressed.
It is a vicious cycle, you feel depressed and you eat unhealthy refined carbs which makes you feel more sick inside and you eat again to get out of that stressed feeling. Without determination, this cycle does not break.
Processed food also impacts your bone health. So it is a ‘NO NO’ to get rid of menopause symptoms.
8. Eat protein rich diet
Protein is a main building block of the body, it is used to make muscles, tendons, organs, skin and everything. Consuming an adequate amount of protein may slow down the speeding of the aging process.
A protein-rich diet keeps you full for a longer duration and is also helpful in weight loss.
Meat, fish, eggs, legumes, nuts and dairy products are pumped with lots of protein. Try to consume them a little extra.
9. Natural supplements
During menopause, you definitely look for more authentic and natural supplements to go along with and manage your menopausal symptoms.
There are few natural supplements that you may consider to add to your diet.
Ginseng has been shown to boost mood and improve sleep. But so far, studies haven’t found that either American or Korean ginseng helps with physical symptoms of menopause such as hot flashes.
Black cohosh is high in demand among menopausal women as it helps to reduce hot flashes. Make sure you are not suffering from any liver disease before choosing black cohosh.
Flaxseeds are rich in anti-inflammatory omega-3 fats and contain phytoestrogens, which are plant-based compounds that mimic estrogen (female hormones), bind to our estrogen receptors and help us excrete excess estrogen from the body.
Always you are not alone in your journey. Here is a big support woman to woman. Talk about your symptoms and share remedies, tips and tricks to stay strong in the menopausal phase.
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