Many women choose natural approaches instead of hormone replacement treatments. It is essential to have a conversation with your health advisor to design an appropriate symptom management plan. Here are five organic methods commonly adopted by many women to maintain a balance with menopause symptoms, to help you begin your journey.
Change your eating habits
For a significant number of women, menopause is often related to weight gain. By consuming more fiber-rich vegetables, you can help lower your overall caloric intake and control the intense cravings that often accompany menopause.
Actively incorporating more vegetables into your meals is an effective way to control metabolic alterations during menopause. During perimenopause, loss of muscle mass is common in women. Adding a little more protein to your diet can help counteract this loss.
In addition to increasing your fiber and protein intake, limit certain things in your diet. Sugar and alcohol can have adverse effects on metabolism during menopause and caffeine may disrupt sleep cycles more easily. While we don’t recommend completely eliminating chocolate from your diet, practicing moderation is essential during menopause treatment.
Using medications for hot flashes and night sweats
Some doctors may recommend trace amounts of antidepressants to control symptoms such as hot flashes and night sweats. Alternatively, some might suggest specific blood pressure medications. There are even those who recommend certain types of anti-seizure medications. There are also dedicated solutions designed by several companies specifically to relieve hot flashes.
Avoid triggers
There are specific factors that cause menopause symptoms. These include spicy cuisine, alcohol, caffeine and nicotine. Avoid these potential triggers, you may relieve some of your symptoms. It is also advisable to consult with a health professional about possible medications to control menopause symptoms.
Hot flashes can cause significant discomfort, but remedies such as estrogen treatments offer relief. The benefits of these treatments are generally considered to outweigh any potential dangers if they are administered within a decade after your last menstrual cycle or before you turn 60.
Use phytoestrogens during the menopausal phase
Incorporate Mother Nature’s phytoestrogens into your diet during the day and night to meet the estrogen receptor needs in our cells. Adding foods such as barley, flaxseed, soy, sesame, lentils and tofu to our meals can be beneficial.
The molecular structure of these plant-based foods closely resembles our own estrogen, tricking the brain into believing that we have regained balanced estrogen levels. This can cause hot flashes and night sweats to stop. Many recognize that phytoestrogen is a natural substitute for Hormone replacement therapy. It can be found in common foods such as flaxseed, soy and red clover supplements.
Build a more comfortable and cooler bedroom
Creating a cooler sleeping environment is a simple strategy to reduce the intensity of night sweats. Having a warm bedroom does not directly induce nighttime hot flashes, but it can aggravate them if you are already prone to these symptoms.
Consider lowering the temperature on your thermostat before going to bed. Installing a fan near the bed could be beneficial in maintaining a cool environment. You can turn it on before going to sleep or activate it if you wake up feeling too hot during the night.
Final note
Menopause is not a health disorder. It is a natural phase of life. While their symptoms may pose challenges, eating a balanced diet and engaging in regular physical activity can help mitigate and protect them. Implement the suggested tips to make your menopausal journey and the years that follow more enjoyable.
