Natural Treatments for Menopause Symptoms

Understanding Menopause Symptoms

The uncertainties of menopause can make it feel like a battle. What actually happens within your body during this time? When you transition to menopause, there is a sudden drop in the levels of the hormones oestrogen and progesterone, which disrupts the normal functioning of your body and causes menopausal symptoms.

Common Symptoms of Menopause

a) Hot Flashes and Night Sweats

• Hot flashes are sudden sensations of heat spreading through your body, often followed by sweating. When hot flashes happen at night, they’re called night sweats.

b) Mood Swings and Irritability

• Hormonal changes during menopause can affect your emotional health and cause changes in mood, irritability, anxiety or depression.

c) Sleep Disturbances

• Menopause can make it difficult to fall or stay asleep.

d) Vaginal Dryness

• Low levels of oestrogen in the bloodstream during menopause make the vaginal walls thin, dry and less elastic, which may result in pain or discomfort during intercourse.

e) Loss of Bone Density

• Women lose about 10% of their total bone density in the first five years of menopause. This is brought on by hormonal changes and increases the risk of osteoporosis and fractures.

Why is there so much interest in natural remedies for menopause? These treatment options are as effective as conventional treatments in managing menopause symptoms. Additionally, these treatments have fewer side effects, are easy to include in your routine, and also improve your overall well-being.

Dietary Adjustments for Symptom Relief

Certain foods can help relieve menopausal symptoms. Here are some examples:

1. Phytoestrogen-Rich Foods

Phytoestrogens are plant-based compounds that have a similar chemical structure as oestrogen and can mimic its effect when consumed. These foods are promoted as ‘natural alternatives’ to oestrogen replacement therapy in postmenopausal women.

Some phytoestrogen-rich foods are flaxseeds, sesame seeds, berries like strawberries and blackberries, cruciferous vegetables like cabbage and broccoli, soybeans, edamame, soy products like tofu and tempeh, dried fruits like dates, prunes and apricots, and legumes like chickpeas and lentils.

2. Anti-Inflammatory Diet

Certain foods can cause inflammation within your body and lead to chronic health conditions. Avoid inflammation-causing foods like processed foods, alcoholic beverages, and fried and sugary foods. Try to include more anti-inflammatory foods like fresh fruits and vegetables, whole grains, and healthy fats like omega-3 in your diet.

3. Hydration

Make sure to drink sufficient quantities of water throughout the day. Staying hydrated can help reduce the intensity of hot flashes, prevent dehydration caused by excessive sweating, and reduce dryness. Include hydrating foods like cucumbers or melons in your diet.

4. Calcium and Vitamin D

Menopause, along with natural ageing, can make your bones weak and more prone to fractures. Support bone health by including foods rich in calcium, such as milk, cheese, yoghurt, fortified plant-based milk, green leafy vegetables, beans, nuts, and oily fish like salmon, mackerel, or sardine. To obtain vitamin D, expose yourself to moderate sunlight every day or include vitamin D-fortified foods or supplements in your diet. 

Herbal Remedies for Menopause

Certain herbs, when used to brew herbal teas or when consumed in the form of powders or supplement pills, can be beneficial in managing menopause symptoms. Let’s look at a few of them:

1. Black Cohosh

Black cohosh root and rhizome can significantly reduce hot flashes and night sweats. It can either be used to prepare herbal tea or taken as a capsule.

2. Red Clover

This herb is an effective herbal treatment for hot flashes. Red clover contains isoflavones, a type of phytoestrogen. 80 mg of red clover extract, when administered daily for 3 months, was found to be beneficial in reducing hot flashes. Red clover can be consumed as a tea or in supplement form.

3. Dong Quai

This herb is used in traditional Chinese medicine as a ‘women’s herb’ to treat symptoms associated with menstruation and menopause. Dong quai is also known by the name “female ginseng” and helps balance hormones and reduce hot flashes.

4. Evening Primrose Oil

Evening primrose oil contains Gamma linolenic acid (GLA), which has anti-inflammatory properties and reduces menopause symptoms. According to a study, evening primrose oil capsules are effective in reducing the frequency and severity of night sweats.

5. Ashwagandha

Ashwagandha (Indian ginseng) is an herb widely used in Ayurvedic medicine. It is considered a safe and effective option to reduce stress and improve the quality of sleep in menopausal women.

6. Chasteberry (Vitex)

Chasteberry has been used to treat hormone-related gynaecological conditions for ages. This herb is beneficial in improving mood and reducing hot flashes in peri- and postmenopausal women.

Read more - The Ayurvedic Lifestyle Guide to Menopause: Herbs, Diet, Exercise, and Self-Care Practices.

Lifestyle Changes for Menopause Management

Did you know that making simple changes in your daily life can have a positive and lasting impact on reducing menopausal discomfort and improving your overall well-being? Here are some tips that can help you manage menopause symptoms better.

1. Exercise Regularly

Regular exercise, even low-intensity activities like walking, jogging, or cycling, can help maintain good health, support healthy bones and joints, and maintain a balanced body weight. Outdoor activities not only improve your physical health but also your mood.

You can try strength training to enhance bone density and muscle mass or yoga and pilates to improve flexibility and mental health.

2. Manage Stress

Mood swings are a common symptom of menopause. The hormonal fluctuations and the sudden changes happening in your body can leave you anxious and stressed and lower your self-esteem. Practising stress-relieving methods like deep breathing exercises, meditation, or mindfulness can help improve your mental and emotional well-being.

3. Get Adequate Sleep

Your body requires sleep to repair and rejuvenate itself and maintain overall health. Sticking to a consistent sleep schedule, avoiding heavy meals and caffeinated beverages at bedtime, and creating a calming atmosphere in your bedroom can help you relax better and get a good night’s sleep.

4. Dress for Comfort

Fashion is all about being comfortable in your clothes. Use lightweight, breathable fabrics like cotton, and dress in layers so that you can adjust it easily when you feel a hot flash coming on.

5. Acupuncture

A study has shown that acupuncture is effective in reducing hot flashes, improving sleep, and enhancing the quality of life in perimenopausal and postmenopausal women.

Supplements for Menopause Symptoms

A balanced diet provides all the necessary nutrients your body needs. However, a hectic schedule and long work hours can sometimes make it challenging to maintain a nutritionally rich and well-balanced diet. In such cases, supplements can play a vital role in bridging the nutritional gaps. Here are some highly beneficial supplements for women during their menopausal years:

1. Omega-3 Fatty Acids

These healthy fats reduce inflammation and support heart health. Fish oil, cod liver oil, flaxseed oil, chia seed oil, and walnut oil supplements contain omega-3 fatty acids.

2. Magnesium

Magnesium supplements are beneficial in improving sleep, mood and bone density. Magnesium regulates active calcium transport. Studies have shown that the administration of magnesium hydroxide prevents fractures and significantly increases bone density.

3. Probiotics

Probiotics are live microorganisms that provide health benefits when consumed. Probiotic supplements increase the absorption of calcium by the intestine, reducing bone damage. They also reduce inflammation and the risk of heart disease in menopausal women. 

4. Vitamin B Complex

Low B-vitamin concentrations are relevant factors in cognitive weakening and dementia in menopause and further in older age. Low vitamin B2 results in increased fragility of bones, osteoporosis and fractures. Taking vitamin B complex supplements can improve cognitive function and is also a good supplement for bone health in menopause.

When to Seek Professional Advice

Every woman has a unique menopausal experience. Some might not feel any discomfort at all, while others might struggle with severe symptoms that affect them physically and mentally, interfering with their daily activities. 

If you experience any of the following, seek professional care: 

• You experience symptoms that are severe enough to affect your daily life and relationships.
• There’s significant bone density loss or fractures. 
• You have persistent feelings of anxiety, depression, or episodes of confusion and forgetfulness. 
• You experience urinary issues like recurrent infections or sexual issues like pain during intercourse. 
• Natural treatments do not offer you adequate relief.

Wrapping Up

Menopause is not an ending but a time to reinvent yourself and invest in your health. Don’t let menopause hold you down – instead, learn how to enjoy this phase of life. 

Natural treatments for menopause offer not just relief from symptoms like hot flashes, mood swings and bone loss but also a holistic way to maintain overall health. 

We have seen how diet, herbs, supplements and lifestyle changes can help you manage menopause better and improve the quality of life. Always consult a healthcare provider before you start out on new treatments to make sure they are safe and effective for you.