11 Natural Ways to Reduce Symptoms of Menopause

menopause begins in the late 40s or early 50s for most women. It normally lasts for a few years. During this meter, at least two-thirds of women have symptoms of menopause ( 1 ).

These include hot flashes, night sweats, mood swings, temper and fatigue ( 1 ). In addition, menopausal women are at a higher risk of several diseases including osteoporosis, fleshiness, heart disease and diabetes ( 2 ). many women turn to lifelike supplements and remedies for stand-in ( 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 linked to dear bone health, so it ’ s important to get enough of these nutrients in your diet. Adequate vitamin D consumption in postmenopausal women is besides associated with a lower hazard of hip fractures ascribable to weak bones ( 4 ). many foods are calcium-rich, including dairy products like yogurt, milk and cheese. Green, leafy vegetables such as boodle, collard greens and spinach have lots of calcium excessively. It ’ s besides bountiful in bean curd, beans, sardines and other foods. additionally, calcium-fortified foods are besides thoroughly sources, including certain cereals, fruit juice or milk alternatives. Sunlight is your chief reservoir of vitamin D, since your skin produces it when exposed to the sun. however, as you get older, your skin gets less efficient at making it. If you aren ’ t out in the sun much or if you cover up your bark, either taking a supplement or increasing food sources of vitamin D may be important. ample dietary sources include oily pisces, eggs, collect liver vegetable oil and foods fortified with vitamin D .

Bottom Line: A diet rich in calcium and vitamin D is crucial to prevent the bone loss that can occur during menopause .

2. Achieve and Maintain a Healthy Weight

It ’ mho common to gain weight during menopause. This can be ascribable to a combination of changing hormones, aging, life style and genetics. Gaining excess consistency adipose tissue, particularly around the shank, increases your risk of developing diseases such as heart disease and diabetes. In addition, your body burden may affect your menopause symptoms. One sketch of 17,473 postmenopausal women found that those who lost at least 10 pound ( 4.5 kilogram ) of slant or 10 % of their torso weight over a year were more likely to eliminate hot flashes and night sweats ( 5 ). here ’ s more information about losing weight during menopause .

Bottom Line: Achieving and maintaining a goodly system of weights may help alleviate menopause symptoms and help prevent disease .

3. Eat Lots of Fruit and Vegetables

A diet rich in fruits and vegetables can help prevent a number of menopause symptoms. Fruits and veggies are low in calories and can help you feel fully, so they ’ rhenium great for weight loss and weight maintenance. They may besides help prevent a phone number of diseases, including kernel disease ( 6 ). This is important, since heart disease hazard tends to increase after menopause. This could be due to factors such as long time, slant gain or possibly reduced estrogen levels. ultimately, fruits and vegetables may besides help prevent bone loss. One experimental study of 3,236 women aged 50–59 found that diets high in fruit and vegetables may lead to less bone dislocation ( 7 ) .

Bottom Line: A diet rich in fruit and vegetables may help keep bones goodly, and can help prevent weight unit gain and sealed diseases .

4. Avoid Trigger Foods

Certain foods may trigger hot flashes, night sweats and mood swings. They may be even more likely to trigger you when you eat them at nox. common triggers include caffeine, alcohol and foods that are sugary or hot. Keep a symptom diary. If you feel that detail foods gun trigger your menopause symptoms, try to reduce your consumption or avoid them wholly .

Bottom Line: Certain foods and drinks can trigger hot flashes, night sweats and mood swings. This include caffeine, alcohol and sugary or hot foods .

5. Exercise Regularly

There is presently not enough evidence to confirm whether use is effective for treating hot flashes and night sweats ( 8, 9 ). however, there is attest to support other benefits of even practice. These include better energy and metabolism, healthier joints and bones, decreased stress and better sleep ( 10, 11 ). For case, one study found that exercising three hours per workweek for one year improved forcible and mental health and overall choice of life in a group of menopausal women ( 12 ). regular exercise is besides associated with better health and security against diseases and conditions including cancer, affection disease, stroke, senior high school lineage coerce, type 2 diabetes, fleshiness and osteoporosis ( 13, 14, 15 ) .

Bottom Line: regular exercise can help alleviate menopause symptoms such as poor rest, anxiety, broken climate and tire. It can besides protect against weight acquire and respective diseases and conditions .

6. Eat More Foods That Are High in Phytoestrogens

Phytoestrogens are naturally occurring establish compounds that can mimic the effects of estrogen in the body. therefore, they may help balance hormones. The eminent inhalation of phytoestrogens in asian countries such as Japan is thought to be the reason why menopausal women in these places rarely experience hot flashes. Foods rich in phytoestrogens include soybeans and soy products, bean curd, tempeh, flaxseeds, linseeds, sesame seeds and beans. however, the phytoestrogen content in foods varies depending on processing methods. One analyze found that diets high in soy sauce were associated with reduced cholesterol levels, rake coerce and reduced asperity of hot flashes and night sweats among women who were starting to enter menopause ( 16 ). however, the argue continues over whether soy products are good or bad for you. evidence suggests that real food sources of phytoestrogens are better than supplements or processed foods with add soy protein ( 17, 18 ) .

Bottom Line: Foods rich in phytoestrogens may have humble benefits for hot flashes and heart disease risk. however, the evidence is mix .

7. Drink Enough Water

During menopause, women frequently feel dryness. This is probable caused by the decrease in estrogen levels. Drinking 8–12 glasses of urine a day can help with these symptoms. Drinking water system can besides reduce the bloat that can occur with hormonal changes. In addition, body of water can help prevent weight unit acquire and care in weight loss by helping you feel wide and increasing metabolism slenderly ( 19, 20 ). Drinking 17 oz ( 500 milliliter ) of water, 30 minutes before a meal may lead you to consume 13 % fewer calories during the meal ( 20 ) .

Bottom Line: Drinking adequate water may help prevent weight gain, aid in weight personnel casualty and reduce symptoms of sobriety .

8. Reduce Refined Sugar and Processed Foods

A diet high in refined carbs and boodle can cause astute rises and dips in blood sugar, making you feel bore and cranky. In fact, one study found that diets high in complicate carbs may increase the hazard of low in postmenopausal women ( 21 ). Diets senior high school in processed foods may besides affect bone health. A big experimental discipline found that among women aged 50–59 years, diets high in processed and bite foods were associated with poor bone quality ( 7 ) .

Bottom Line: Diets high in processed foods and refined carbs are associated with a higher gamble of depression and worse bone health in postmenopausal women .

9. Don’t Skip Meals

Eating regular meals may be important when you ’ re going through menopause. irregular feed may make certain symptoms of menopause worse, and may even hinder system of weights loss efforts. A year-long weight management plan for postmenopausal women found that skipping meals was associated with 4.3 % less weight unit loss ( 22 ) .

Bottom Line: irregular eat may cause some symptoms of menopause to worsen. Skipping meals may besides hinder weight loss in postmenopausal women .

10. Eat Protein-Rich Foods

regularly eating protein throughout the day can help prevent the loss of thin muscle bulk that occurs with age. One study found that consuming protein throughout the sidereal day at each meal may slow down muscle loss due to aging ( 23 ). In addition to helping prevent brawn personnel casualty, high-protein diets can help with system of weights loss because they enhance fullness and increase the sum of calories burned ( 24 ). Foods rich in protein include kernel, fish, eggs, legumes, nuts and dairy. here is a list of 20 healthy high-protein foods .

Bottom Line: regular consumption of high-quality protein may prevent the loss of lean muscleman, care in weight passing and help regulate climate and sleep .

11. Take Natural Supplements

many women take lifelike products and remedies to relieve their menopause symptoms. unfortunately, the evidence behind many of them is weak. here are the most park natural supplements for reducing symptoms of menopause :

  • Phytoestrogens: These can be consumed through natural food sources or supplements such as red clover extracts. There is currently not enough evidence to recommend them for alleviating menopause symptoms (25, 26).
  • Black cohosh: Although some studies found that black cohosh may effectively alleviate 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: Evidence is scarce for the effectiveness of other commonly used supplements such as probiotics, prebiotics, kava, DHEA-S, dong quai and evening primrose oil.

Bottom Line: natural supplements may help treat menopause symptoms, but more evidence is needed about their base hit and potency .

Take Home Message

Menopause is not an illness. It ’ s a natural part of life. Though its symptoms can be unmanageable to deal with, eating the correct diet and exercising regularly may help alleviate and prevent them. experiment with the tips above to make your clock time during menopause and beyond easier and more enjoyable .

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