Menopause is by far one of the most dreaded stages of life among women. Being a natural phase in the aging process, however, all women are bound to face it at some point in life. While many women face it just fine, some struggle to cope with the physical and psychological changes that take place during menopause.
From hot flashes to increased anxiety, depression, night sweats, mood swings, and irritability, the symptoms of menopause can be quite bothersome. Thankfully, you can always seek treatment, adopt a healthier lifestyle, and employ home remedies to combat these symptoms. Here are the top 7 ways to reduce menopausal symptoms.
Try Natural Supplements
One of the best ways to combat menopause symptoms is through natural supplements, especially the ones that contain phytoestrogens. Because menopause is largely associated with hormonal imbalance, most of these supplements target your endocrine system to regulate your hormone levels and restore balance.
You may try Menoquil, if you would be looking for an all-natural ingredient based pill. It is available online readily. The basic ingredients are Green Tea Leaf and Red Clover Flower Powder. Menoquil naturally raises estrogen levels and can improve your mood.
Now, Pueraria Mirifica is among the most effective options in this respect. The herb has been used for decades in Thailand and other places around the world to curb menopausal symptoms. It is highly rich in phytoestrogens such as chromenes, coumestans, and isoflavonoids, with miroestrol being the most abundant compound.
When using this supplement, the time it takes for results to be seen may vary from person to person. This means that some women may use it longer than others to reap the powerful benefits of this herbal supplement.
Generally, most women use it to reduce symptoms like hot flashes, irregular periods, sleep disorders, and skin dryness. It is also used for breast enhancement, softening the skin, and promoting general health. Other common alternatives thought to have beneficial effects include red clover extract, ginseng, calcium, vitamin D, black cohosh, primrose oil, probiotics, and flaxseed.
Drink Plenty of Water
When they get to menopause, a majority of women experience night sweats and hot flashes. As you might have guessed from the name, they are associated with uncomfortably high body temperatures.
Hot flashes specifically refer to the sudden experience of intense warmth, which is concentrated on the neck, face, and chest. This is often associated with profuse sweating and dryness, making it important to stay hydrated as much as you can.
Include More Calcium & Vitamin D in Your Diet
During menopause, the drastic change in hormonal levels can lead to weaker bones, which increases the risk of osteoporosis and arthritis. To boost your bone health, remember to include more foods that contain vitamin D and calcium in your diet. It also helps reduce the risk of hip fractures.
For good sources of calcium, eat more cheese, milk, yogurt, beans, tofu, and sardines. Also, remember to include cereals and fruit juice in your diet. For a good dose of vitamin D, increase your exposure to sunlight, especially in the morning. You can also get it from foods such as eggs, oily fish, and vitamin-D fortified as well as vitamin D supplements.
As earlier mentioned, night sweats and hot flashes can be notoriously persistent in menopause. To reduce the discomfort of hot flashes and night sweats, making your environment cool can help. When at hot, keep your thermostat set low and invest in breathable moisture-wicking clothing. A portable fan can help when moving around the house taking care of your household chores.
Exercise is among the top ways to ensure good overall health. Especially at menopause, you need to keep your body active, avoiding a sedentary lifestyle at all costs. Apart from reducing your stress levels, curbing anxiety, and improving your mood, regular exercise will also help make your body strong and joints more flexible.
It also helps to improve sleep quality, boost immunity, and help with weight management at menopause. Moreover, exercise is known to be effective in reducing the occurrence and severity of hot flashes.
To deal with the stress and anxiety associated with menopause and perimenopause, relaxation exercises can help. Yoga, meditation, and mindfulness can help bring your body into alignment with your mind and spirit, making it easy to ward off stress and avoid depression. Relaxation is also good for your overall well being.
Consider Hormone Therapy
Last but not least, medical treatment is an option if your symptoms don’t seem to improve after trying other remedies. Hormone replacement therapy is among the best treatment options. It involves treatment with estrogen or progesterone and estrogen combined.
The former is normally recommended to women who haven’t undergone uterus surgery or hysterectomy. The artificial hormones may be administered in the form of pills, gels, creams, vaginal rings, or hormonal patches. The treatment may take up to 5 years and is usually commenced before the patient reaches the age of 60.
The agony that comes with menopause symptoms can be quite disturbing for many women. However, this prime stage of life can be less stressful with the right approach. The above are just a few ways to find relief from menopausal symptoms and improve your quality of life.