Did you know that around two-thirds of menopausal people experience symptoms of menopause? This usually takes place between the 40s to 50s and typically lasts for a few years. The symptoms that people usually experience induce hot flashes, mood swings, night sweats, irritability, dry skin, and tiredness. Going through this phase is no fun—especially when you’re facing multiple symptoms at once. Fortunately, there are several natural ways to reduce these symptoms. In today’s blog, we will be going over the top natural remedies for menopause relief.
1. Consume Foods Rich in Vitamin D & Calcium
All the hormonal changes that take place in the body during menopause can cause bones to weaken, leading to an increased risk of osteoporosis. Vitamin D and Calcium are known for being linked with good bone health, so it is essential that you get enough of these nutrients in your body.
|
Calcium Rich Foods → Cheese → Milk → Yogurt → Almonds |
Vitamin D → Oily fish → Eggs → Orange juice (fortified with vitamin D) → Foods fortified with vitamin D |
2. Try to Maintain a Moderate Weight
Gaining weight during menopause is really common. This comes upon the combination of hormonal changes, aging, genetics, and lifestyle. Fat storage shifts from the hips and thighs to the abdomen during menopause. That’s why doing your best to eat a healthy, well-balanced diet and exercising on a regular basis is vital. In addition to no one liking gaining weight, it actually contributes to more menopause symptoms. A study done on over 17,000 postmenopausal women found that the women that lost at least 10 lbs of weight (or around 10% of their body weight) over a year were more likely to eliminate night sweats and hot flashes.
3. Avoid Trigger Foods
There are certain foods that serve as triggers for menopause symptoms. Trigger foods may cause mood swings, night sweats, and hot flashes. Common trigger foods that you should probably avoid (especially at night) include:
- Caffeine – Coffee, energy drinks, soda
- Spicy food – Jalapenos, hot peppers
- Sugary food – Pastries, cakes, and snacks
- Alcohol – Beer, Wine
- Processed Foods – Cookies, potato chips
- Fatty foods – Fast food, fried food
4. Don’t Skip Meals!
While skipping meals may seem like the solution to prevent menopause bloating, it’s actually quite the opposite. Irregular eating will make many menopause symptoms worse, thus making weight management more difficult. Larger meals can be hard to digest, especially as the metabolism slows down during menopause. Eating regular meals is important to keep your menopause symptoms at a minimum.
5. Drink Lots and Lots of Water
Dryness is a big issue during menopause. This is typically due to the decreased levels of estrogen levels. Drinking at least two liters of water per day will help with these symptoms. Drinking water can also help reduce the bloating that takes place with hormonal changes. In addition, being well-hydrated aids with weight loss and boosts your metabolism.
Menopause is not a disease; it’s a natural part of life. While dealing with the symptoms may be difficult, eating the proper diet and exercising on a regular basis will really help alleviate and prevent them. We hope this list of natural remedies for menopause relief helps. For more personalized recommendations for natural ways to keep your menopause symptoms in check, visit our Naturopathic practice! We’d love to help you reach your optimal level of health! Contact Dr. Brandy McGill to make an appointment by calling (619) 784-3118 or clicking here.
*The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your health provider.
