Menopause starts in late forties or fifties for most women and usually lasts for several years. A majority of women experience menopause symptoms during that time. The most common symptoms include mood swings, night sweats, feeling tired, hot flashes, and irritability.
In addition to that, menopausal females are at a greater risk of contracting osteoporosis, cardiovascular disease, diabetes, obesity and other diseases.
Fortunately, there are several natural remedies that can help to relieve menopause symptoms.
If symptoms persist, please consult Dr. Pamela Snook from Contemporary Women’s Care in Florida.
Below are some of the natural ways of reducing symptoms of menopause:
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Consume Vitamin D- and Calcium-Rich Foods
Hormonal changes during menopause can lead to weakening of bones, which increases the risk of osteoporosis.
It’s essential to get enough calcium and vitamin D in one’s diet because they promote good bone health.
Sufficient intake of vitamin D in postmenopausal females also helps to lower the risk of hip fractures caused by weak bones.
Food rich in calcium include dairy products, green vegetables, tofu, beans, sardines and many other foods.
Sunlight is the main vitamin D source because the skin produces the nutrient when exposed to the sun. But as a person ages, the skin becomes less efficient at producing vitamin D. For those who do not get a lot of access to the sun, taking a vitamin D supplement or increasing food sources can help. Foods rich in vitamin D include eggs, cod liver oil and oily fish.
Attain and Maintain a Healthy Weight
It is not unusual for menopausal women to gain weight. That can be because of a combination of hormonal changes, lifestyle, genetics and getting older.
Excess accumulation of body fat, particularly around the waist, raises one’s risks of contracting heart disease, diabetes and other diseases. Additionally, a person’s body weight might impact their menopause symptoms.
Postmenopausal women who lose at least 10% of their body weight over twelve months are more likely to avoid hot flashes and night sweats.
Eat Plenty of Fruits and Veggies
Eating a lot of fruits and vegetables can help to prevent several menopause symptoms.
Since they are low in calories, fruits and veggies help a person feel full, so they are excellent for weight loss and maintenance.
Furthermore, they can help to prevent heart disease. That is essential because heart disease risk usually increases after menopause.
Lastly, fruits and veggies can also help to prevent bone loss.
Exercise Regularly
Engaging in regular exercise helps to improve metabolism, promote healthier joints and bones, and reduce stress. A certain study showed that exercising three hours weekly for twelve months enhanced physical and mental health in a group of menopausal females.
Regular exercise is also linked to better health and protection against ailments such as cancer, stroke, hypertension, obesity, heart disease, osteoporosis and diabetes.
Eat More Phytoestrogen-Rich Foods
Phytoestrogens are plant compounds that can be used to mimic the effects of the hormone estrogen. Hence, they can help to balance hormones in the body.
The high consumption of phytoestrogen in Asian nations like Japan is believed to be the reason why menopausal females in those areas rarely face hot flashes.
Examples of phytoestrogen-rich foods are soybeans, soy products, tofu, flaxseeds, sesame seeds, tempeh, linseeds and beans. But the content of phytoestrogen in foods varies based on the processing techniques.
One study established that diets high in soy are linked to decreased cholesterol and blood pressure levels, and reduced occurrence of hot flashes and night sweats among menopausal women.
While menopause symptoms can be hard to handle, eating the right food and exercising regularly can alleviate and prevent them. Try out the tips above to make menopause more manageable.
