5 Natural Ways to Reduce Menopause Symptoms
Menopause: natural phase and symptoms
Menopause is a natural phase that affects women in their late 40s to 50s. It can cause uncomfortable symptoms like hot flashes, irritability, and night sweats.
This article explains what menopause is and provides natural ways to reduce its symptoms.
What happens during menopause?
Menopause is a natural phase in a woman’s life as her menstrual cycles come to an end. It typically happens between 45 and 55 when the ovaries start to make less estrogen and progesterone — two hormones that control your periods and ovulation.
Menopause can affect your health in several ways, such as:
- Slowing down your metabolism (1).
- Increasing your total cholesterol and LDL (bad) cholesterol levels (2).
- Increasing your risk of fractures (3).
- Promoting muscle loss (4).
- Increasing your risk of diabetes (5, 6).
Common signs of menopause include hot flashes, night sweats, vaginal dryness, insomnia, depression, mood swings, dry and thinner skin, hair loss, and a fall in libido (7).
Summary
Menopause typically occurs between the age of 45 and 55 when estrogen and progesterone levels fall. It can affect women’s health in many ways and cause uncomfortable symptoms like hot flashes, night sweats, and irritability.
5 natural ways to reduce menopause symptoms
While you can’t avoid menopause, there are several ways to manage symptoms, such as:
1. Avoid common trigger foods and substances
Certain foods and substances may trigger menopause symptoms. The main culprits are caffeine, sugary foods, and cigarettes. Some people find that alcohol and spicy foods can also make symptoms worse (8, 9).
Keeping a symptom diary can help track what affects your symptoms.
2. Drink plenty of water
Many women experience dryness during menopause because of a fall in estrogen levels. To counter this, make sure you drink at least eight glasses of water a day. Water may also help combat bloating that affects some women during menopause.
3. Eat foods high in phytoestrogens
Phytoestrogens are compounds found in plant-based foods that can mimic the effects of estrogen and help balance your hormones. In some studies, phytoestrogens reduced the frequency of hot flushes (10).
Foods high in phytoestrogens include tofu, edamame beans, sesame seeds, flax seeds, lentils, strawberries, cranberries, and wheat bran.
4. Eat plenty of calcium and vitamin D rich foods
Estrogen plays a vital role in keeping bones strong. When its levels fall during menopause, the risk of fractures increases. Calcium and vitamin D help maintain bone health, so include dairy products, leafy greens, tofu, beans, and lentils in your diet (11, 12).
Vitamin D is produced by your skin when exposed to sunlight, but efficiency decreases with age. Consider a supplement and eat vitamin-D rich foods like oily fish, eggs, and cod liver oil.
5. Try a natural supplement
Certain supplements may help relieve menopause symptoms, though research is still limited. Examples include:
- Magnesium (13).
- Phytoestrogen supplements (14).
- Red clover (15).
- Maca root (16).
- Black cohosh (17, 18).
Summary
Natural ways to reduce menopause symptoms include avoiding trigger foods, staying hydrated, eating phytoestrogen-rich foods, consuming calcium and vitamin D rich foods, and possibly using certain supplements.
