Menopause (affecting 85% of women) marks the end of the reproductive years of females, bringing some challenging symptoms like hot flashes, night sweats, mood swings, and more. Before going for the medical treatments, many women prefer the natural remedies. If you are also looking for the same, here are the 7 natural menopause treatments that really work to alleviate symptoms. From lifestyle changes to herbal supplements, several holistic approaches can help manage the symptoms. Let’s explore the blog to learn about those solutions!
7 Natural Menopause Treatments That Really Work Wonders For You
Though treatment options may differ from one individual to another, some natural menopause treatments can bring great relief for most women. Those include:
1. Dietary Changes
What you eat has a significant impact on menopause symptoms. A nutrient-rich diet can reduce discomfort and improve overall health. These are the effective dietary tips:
What to include:
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Calcium and Vitamin D: Maintaining bone health during menopause is crucial as it can lead to osteoporosis. So, add vitamin D and calcium-rich foods such as leafy greens, dairy products, and fortified foods.
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Omega-3 fatty acids: Flaxseeds or salmon are the potent omega-3s to your diet to ensure enough intake of these nutrients.
What to avoid:
Avoid certain triggering foods such as
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spicy foods
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caffeine
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alcohol
These foods can worsen menopause symptoms such as night sweats or hot flashes. Identifying and avoiding them completely can lower the severity and frequency of symptoms.
2. Consuming Phytoestrogen-rich Foods
Phytoestrogens are natural plant-derived compounds that mimic the role of estrogen- regulating the menstrual cycle. Eating phytoestrogen-rich foods can help balance estrogen levels (which become low during menopause) and prevent menopausal symptoms.
Best Sources include:
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Soy Products: Tofu, soy milk, and edamame.
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Flaxseeds: Rich in lignans, they balance estrogen naturally.
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Lentils and Beans: High in isoflavones.
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Red Clover: Known for its isoflavones, which reduce hot flashes.
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Whole Grains and Seeds: Sunflower seeds, cereal grains, and bean sprouts.
Pro Tip: Sprinkle flaxseeds on your breakfast cereal or add soy milk to your coffee for an easy start.
3. Doing Regular Exercise
Practicing physical activities regularly can reduce menopausal symptoms such as hot flashes, mood swings, or weight gain.
Best exercises for menopause relief:
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Aerobic exercises: These include walking, swimming, jogging, and cycling which improve cardiovascular health and reduce hot flashes.
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Strength training: It builds bone mass which is crucial for preventing the risk of osteoporosis.
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Yoga and Pilates: One study says that stressful situations make menopause symptoms 21% more severe. So, practice yoga and pilates to reduce stress, promote relaxation, and improve flexibility.
4. Herbal Supplements
Some herbs such as black cohosh, ginseng, or red clover have estrogen-like effects, alleviating hot flashes.
Top herbal supplements:
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Black Cohosh: Manages mood swings, hot flashes, and night sweats. It is available in the form of tea or tablets.
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Red Clover: A clinical trial shows that isoflavones in red clover helped reduce hot flashes. However, additional studies are required to confirm its highest effectiveness.
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Ginseng: It is also believed that ginseng can help with relieving hot flashes and balancing hormones. But, more investigation is needed.
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Evening Primrose Oil: Being rich in omega-6 fatty acids, this powerful oil can relieve hot flashes and enhance skin health during menopause. Still, more evidence is required.
Important Note: Always discuss with your doctor before taking any supplements. For some, they may cause certain side effects that may worsen menopause symptoms and overall health.
5. Weight Management
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Weight gain is common during menopause which occurs due to hormonal changes, lifestyle changes, aging, and even genetics.
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Gaining extra fat, particularly around the waist can lead to diabetes and heart diseases and worsen menopause symptoms.
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So, consuming a healthy diet and exercising regularly can help maintain a moderate weight and even prevent night sweats and hot flashes.
6. Acupuncture
Research shows that acupuncture can be an effective natural treatment that helps prevent hot flashes by nearly 36.7%. It also reduces other menopausal symptoms like mood swings or sleep disturbances. This therapy uses thin needles to stimulate certain body points. The stimulation, in turn, can regulate and balance the hormones. However, more studies are needed to determine the full effectiveness of acupuncture.
7. Cutting Refined Sugar & Processed Foods
Foods rich in refined sugar and carbs can contribute to an increase or decrease in blood sugar levels. This can make you irritated and feel tired, worsening the mental and physical symptoms of menopause. One finding reported that refined foods and sweetened beverages may raise the depression risk in postmenopausal women. In addition, processed foods can impact bone health, leading to poor bone quality.
Healthy Alternatives: Opt for whole foods like fresh fruits, nuts, and yogurt to satisfy cravings without harming your health.
When to See a Doctor
Though most menopausal symptoms are manageable with the help of natural remedies and lifestyle changes, consider consulting a doctor in case of:
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Severe Symptoms: Intense hot flashes, mood swings, or night sweats interrupting your everyday activities.
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Unexpected Bleeding: Heavy bleeding or spotting after menopause.
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Mental Health Problems: Anxiety, memory issues, or depression impacting your overall well-being.
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Bone Health Issues: Chance of osteoporosis or thinning of the bone.
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Heart Health Concerns: Developing new cardiovascular symptoms.
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Persistent Symptoms: If symptoms stay for a longer duration or worsen with time.
Note: The best idea is to always consult your gynecologist for personalized advice on effective management of menopause symptoms. The provider may help with prescribed medications like gabapentin, pregabalin, antidepressants, or estrogen therapy.
Final Thoughts
Incorporating natural remedies into your daily routine can transform how you navigate menopause, offering relief and restoring balance to your life. From mindful dietary changes to weight management and using herbal supplements, these 7 natural menopause treatments that really work provide effective, gentle ways to support your well-being. Remember, every journey through menopause is unique, so listen to your body and consult with a healthcare professional to find the best path for you.
Read Also 13 Essential Menopause Self-Care Tips
Frequently Asked Questions
What is the number one herb for menopause?
Black cohosh is the best herb that helps reduce hot flashes and night sweats during menopause.
Which fruit is best for menopause?
Fruits such as berries, cherries, and mangoes which are full of antioxidants can help prevent hormonal imbalance and inflammation.
Is ginger good for menopause?
Yes, ginger can ease digestion, bloating, hot flashes, night sweats, and joint pain that occurs during menopause.
What is the best supplement for menopause-associated weight gain?
Maca root is the best supplement that helps reduce Body Mass Index (BMI) during menopause.
Does apple cider vinegar help with menopause?
Yes, some menopausal women find apple cider vinegar effective in relieving menopause symptoms like night sweats, hot flashes, low mood, and joint aches.
