Title : 11 Natural Ways to reduce the symptoms of menopause
link : 11 Natural Ways to reduce the symptoms of menopause
11 Natural Ways to reduce the symptoms of menopause
During this time, at least two thirds of women experience menopause symptoms ( 1 ).
These include hot flashes, night sweats, mood swings, irritability and fatigue ( 1 ).
In addition, menopausal women are at increased risk of various diseases such as osteoporosis, obesity , heart disease and diabetes ( 2 ).
Many women turn to natural supplements and remedies for relief ( 3 ).
Here is a list of 11 natural ways to reduce the symptoms of menopause.
1. Eat foods rich in calcium and vitamin D
Hormonal changes during menopause can cause bones to weaken, increasing the risk of osteoporosis.
Calcium and vitamin D are associated with good bone health, so it is important to get enough of these nutrients in your diet.
Appropriate vitamin D intake in postmenopausal women is also associated with a lower risk of hip fractures due to weak bones ( 4 ).
Many foods are rich in calcium, including dairy products products like yogurt milk and cheese .
green, leafy green vegetables like kale , kale and spinach have a lot of calcium too. It is also abundant in tofu Jewish , sardines and other foods.
In addition, calcium-fortified foods are also good sources, including certain cereals, fruit juice or milk alternatives.
Sunlight is the main source of vitamin D because their skin produces when exposed to sunlight. However, as you age, your skin becomes less efficient at what it does.
If you are not exposed to much sun or if your skin is covered, either taking a supplement or increase dietary sources of vitamin D may be important.
rich dietary sources include blue Fish eggs , the cod liver oil and foods fortified with vitamin D.
Conclusion :. A diet rich in calcium and vitamin D is important in preventing bone loss that can occur during menopause
2. Achieve and maintain a healthy weight
is common weight gain during menopause .
This may be due to a combination of changing hormones, aging, lifestyle and genetic.
gaining excess body fat, especially around the waist increases the risk of developing diseases such as heart disease and diabetes.
In addition, body weight can affect your symptoms of menopause.
In a study of 17,473 postmenopausal women found that those who have lost at least 10 pounds (4.5 kg) weight or 10% of their body weight for a year were more likely to eliminate hot flashes and sweats night ( 5 ).
Here's more information about weight loss during menopause .
Conclusion :. Achieving and maintaining a healthy weight can help relieve symptoms of menopause and help prevent disease
3. Eat lots of fruits and vegetables
a diet rich in fruits and vegetables can help prevent a number of symptoms of menopause.
Fruits and vegetables are low in calories and can help you feel full, so they are excellent for weight loss and weight maintenance.
They can also help prevent a number of diseases, including heart disease ( 6 ).
This is important since the risk for heart disease 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 can also help prevent bone loss.
An observational study of 3,236 women aged 50-59 years of age found that diets rich in fruits and vegetables can lead to reduced bone degradation ( 7 ).
Conclusion :. A diet rich in fruits and vegetables can help maintain healthy bones and may help prevent weight gain and certain diseases
4. Avoid Trigger Foods
Certain foods can trigger hot flashes, night sweats and mood swings.
may be even more likely to trigger that when you eat at night.
Common triggers include Caffeine alcohol and foods that are sugary or spicy.
Keep a diary of symptoms. If you believe that certain foods trigger symptoms of menopause, try to reduce your intake or avoid altogether.
Conclusion: Certain foods and drinks can trigger hot flashes, night sweats and mood swings. This includes caffeine, alcohol and sugar or spicy foods.
5. Exercise regularly
At this time, there is insufficient evidence to confirm whether exercise is effective for the treatment of hot flashes and night sweats ( 8 9 ).
However, there is no evidence to support other benefits of regular exercise.
These include improved energy and metabolism, joints and bones, reduced stress and better sleep ( 10 11 ).
For example, one study found that exercise three hours a week for a year to improve physical and mental health and quality of life in general, in a group of menopausal women ( 12 ).
Regular exercise is also associated with improved health and protection against diseases and conditions such as cancer, heart disease, stroke, high blood pressure, type 2 diabetes, obesity and osteoporosis ( 13 14 15 ).
Conclusion: Regular exercise can help relieve the symptoms of menopause, such as lack of sleep, anxiety, low mood and fatigue . You can also protect against weight gain and various diseases and conditions.
6. Eat more foods high in phytoestrogens
Phytoestrogens are natural plant compounds that can mimic the effects of estrogen in the body.
Therefore, they can help balance hormones.
The high consumption of phytoestrogens in Asian countries like Japan is believed to be the reason why menopausal women in these places rarely experience hot flashes.
rich in phytoestrogens foods include soybean and soy products tofu , tempeh, flax seeds , linseed, sesame seeds and beans. However, phytoestrogen content in foods varies depending on processing methods.
One study found that diets rich in soy is associated with reduced levels of cholesterol, blood pressure and reducing the severity of hot flashes and night sweats among women who were beginning to enter menopause ( 16 ).
However, the debate continues on whether soy products are good or bad for you.
Evidence suggests that real food sources of phytoestrogens are better than processed supplements or foods with added soy protein ( 17 18 ) .
Conclusion: Foods rich in phytoestrogens may have modest benefits for hot flashes and risk of heart disease. However, the evidence is mixed.
7. Drink plenty of water
During menopause, women often experience dryness. This is probably caused by reduced estrogen levels.
Drinking 8-12 glasses of water day can help with these symptoms.
Drinking water can also reduce swelling that can occur with hormonal changes.
In addition, water can help prevent weight gain and helps in weight loss by helping you feel full and increasing metabolism slightly ( 19 20 ).
Drink 17 oz (500 ml) of water, 30 minutes before a meal can lead to consume 13% fewer calories during the meal ( 20 ).
Conclusion :. Drinking enough water can help prevent weight gain, aid in weight loss and reduce symptoms of dryness
8. Reduce refined sugar and processed foods
a diet high in refined carbohydrates and sugar can cause sharp rises and falls in blood sugar, making you feel tired and irritable.
Indeed, one study found that diets high in refined carbohydrates can increase the risk of depression in postmenopausal women ( 21 ).
Diets high in processed foods may also affect bone health.
A large observational study found that among women aged 50-59 years, diets high in processed foods and snacks were associated with poor bone quality ( 7 ).
Conclusion :. Diets high in processed foods and refined carbohydrates are associated with an increased risk of depression and poorer health bone in postmenopausal women
9. Do not skip meals
eating regular meals can be important when you are going through menopause.
irregular eating can cause certain symptoms of menopause worse, and may even hamper weight loss efforts.
A weight control program a year for postmenopausal women found that skipping meals was associated with a 4.3% weight loss ( 22 ).
Conclusion: irregular eating can cause some menopausal symptoms worse. Skipping meals may also hinder weight loss in postmenopausal women.
10. Eat protein-rich foods
regularly eat protein throughout the day can help prevent loss of muscle mass that occurs with age.
One study found that protein intake throughout the day at each meal can slow muscle loss due to aging ( 23 ).
In addition to helping prevent loss of muscle mass, high protein diets can help you lose weight, because it reinforces the fullness and increase the amount of calories burned ( 24 ).
Protein-rich foods include meat, fish, eggs, legumes , nuts and dairy products.
Here is a list of 20 healthy protein-rich foods .
Conclusion :. Regular consumption of high quality protein can prevent the loss of muscle mass, helps in weight loss and help regulate mood and sleep
11. Take natural supplements
Many women take natural products and remedies to relieve symptoms of menopause.
Unfortunately, the evidence behind many of them is weak.
These are the most common natural supplements to reduce the symptoms of menopause:
- Phytoestrogens: These can be consumed through food sources natural or supplements such as red clover extracts. At this time there is insufficient evidence to recommend to relieve symptoms of menopause ( 25 26 ).
- Black cohosh: Although some studies found that black cohosh can effectively relieve hot flashes, the evidence is mixed. In addition, there is a lack of long-term data on the safety of this supplement ( 18 27 ).
- Other supplements: There is little evidence for the effectiveness of other supplements commonly used, such as probiotics prebiotics kava DHEA-S dong quai and evening primrose oil.
Conclusion :. natural supplements can help treat the symptoms of menopause, but more evidence of safety and efficacy is needed
Take Home Message
Menopause is not a disease. It is a natural part of life.
Although its symptoms can be difficult to treat, eat a proper diet and exercising regularly can help relieve and prevent them.
Experiment with the above tips to make your time during and after menopause easier and more enjoyable.
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