Menopause (affecting 85% of women) marks the end of a woman’s reproductive years and brings with it difficult symptoms such as hot flashes, night sweats, and mood swings. Many women prefer natural remedies before undergoing treatment. If you’re looking for the same, here are 7 natural menopause treatments that are really effective in reducing symptoms. Several holistic approaches, from lifestyle changes to herbal supplements, can help manage symptoms. Let’s explore the blog to learn about these solutions.
7 natural menopause treatments that really work
Treatment options vary from person to person, but some natural menopause treatments can provide significant relief for most women. They include:
1. Change your eating habits
What you eat has a big impact on menopausal symptoms. A nutritious diet reduces discomfort and improves overall health. Here are some tips for effective eating:
What to include:
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Calcium and Vitamin D: Maintaining bone health during menopause is very important as it can lead to osteoporosis. So add foods rich in vitamin D and calcium, such as leafy greens, dairy products, and fortified foods.
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Omega-3 fatty acids: Flaxseed and salmon are powerful omega-3 fatty acids that provide you with plenty of these nutrients.
Things to avoid:
avoid certain trigger foods
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spicy food
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caffeine
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alcohol
These foods can worsen menopausal symptoms such as night sweats and hot flashes. Identifying them and avoiding them completely can reduce the severity and frequency of symptoms.
2. Consuming foods rich in phytoestrogens
Phytoestrogens are natural plant-derived compounds that mimic the role of estrogen in regulating the menstrual cycle. Eating foods rich in phytoestrogens can help balance estrogen levels (which drop during menopause) and prevent menopausal symptoms.
The best sources of information are:
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Soy products: tofu, soy milk, edamame.
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Flaxseed: Rich in lignans, it naturally balances estrogen.
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Lentils and beans: Rich in isoflavones.
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Red Clover: Known for isoflavones that reduce hot flashes.
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Whole grains and seeds: sunflower seeds, grains, and sprouts.
pro tips: Sprinkle flaxseed on your breakfast cereal or add soy milk to your coffee to get started.
3. Do regular exercise
Regular physical activity can reduce menopausal symptoms such as hot flashes, mood swings, and weight gain.
Best exercises to relieve menopausal symptoms:
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Aerobic exercise: Includes walking, swimming, jogging, and cycling, which improve cardiovascular health and reduce hot flashes.
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Strength training: Builds bone mass, which is important to prevent the risk of osteoporosis.
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Yoga and Pilates: a study They say menopausal symptoms are 21% more severe in stressful situations. Therefore, practice yoga and Pilates to reduce stress, promote relaxation, and increase flexibility.
4. Herbal supplements
Some herbs, such as black cohosh, ginseng, and red clover, have estrogen-like effects and reduce hot flashes.
Popular herbal supplements:
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Black Cohosh: Manages mood swings, hot flashes, and night sweats. It is available in tea or tablet form.
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Red clover: clinical trial The isoflavones in red clover have been shown to help reduce hot flashes. However, additional research is needed to confirm its best efficacy.
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Ginseng: Ginseng is also thought to help relieve hot flashes and balance hormones. However, further investigation is required.
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Evening Primrose Oil: Rich in omega-6 fatty acids, this powerful oil soothes hot flashes and promotes menopausal skin health. Still, more evidence is needed.
Important notes: Always consult your doctor before taking any supplements. For some people, it can cause certain side effects that can worsen menopausal symptoms and overall health.
5. Weight management
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Weight gain during menopause is common due to hormonal changes, lifestyle changes, aging, and even genetics.
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Excess fat, especially around the waist, can lead to diabetes and heart disease, and worsen menopausal symptoms.
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Therefore, eating a healthy diet and exercising regularly can help you maintain a healthy weight and prevent night sweats and hot flashes.
6. Acupuncture
the study shows that acupuncture is an effective natural treatment that helps prevent hot flashes by almost 36.7%. It also reduces other menopausal symptoms such as mood swings and sleep problems. This therapy uses thin needles to stimulate specific points on the body. This stimulation can regulate and balance hormones. However, more research is needed to determine the full effectiveness of acupuncture.
7. Cut out refined sugar and processed foods.
Refined sugar and carbohydrate-rich foods can contribute to raising or lowering blood sugar levels. This can make you feel irritable and tired, worsening the mental and physical symptoms of menopause. one discovery reported that refined foods and sweetened beverages may increase the risk of depression in postmenopausal women. Additionally, processed foods can affect bone health and lead to poor bone quality.
healthy alternatives: Choose whole foods like fresh fruits, nuts, and yogurt to satisfy your cravings without compromising your health.
When to see a doctor
Most menopausal symptoms can be managed with natural remedies and lifestyle changes, but consider talking to your doctor if:
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Severe symptoms: Severe hot flashes, mood swings, or night sweats disrupt daily life.
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Unexpected bleeding: Heavy bleeding or spotting after menopause.
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Mental health issues: Anxiety, memory problems, or depression can affect your overall health.
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Bone health issues: Possible osteoporosis or bone thinning.
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Heart Health Concerns: Development of new cardiovascular symptoms.
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Persistent symptoms: When symptoms last for a long time or get worse over time.
Note: The best idea is always to consult a gynecologist for personalized advice on effective management of menopausal symptoms. Your health care provider may help with prescription medications such as gabapentin, pregabalin, antidepressants, and estrogen therapy.
final thoughts
Incorporating natural remedies into your daily life can change the way you cope with menopause, relieve symptoms, and restore balance to your life. From careful dietary changes to weight management to the use of herbal supplements, these seven natural menopause treatments that actually work offer an effective and gentle way to support your health. Everyone’s menopause journey is different, so listen to your body and talk to your health care professional to find out what’s best for you.
Please also read 13 essential tips for self-care during menopause
FAQ
What are the best herbs for menopause?
Black cohosh is a great herb for reducing menopausal hot flashes and night sweats.
Which fruit is best for menopause?
Fruits like berries, cherries, and mangoes that are rich in antioxidants can help prevent hormonal imbalances and inflammation.
Is ginger good for menopausal symptoms?
Yes, ginger can help with digestion, bloating, hot flashes, night sweats, and joint pain that occurs during menopause.
What are the best supplements for weight gain associated with menopause?
Maca root is the best supplement to help lower your body mass index (BMI) during menopause.
Is apple cider vinegar effective for menopausal symptoms?
Yes, some menopausal women find apple cider vinegar effective in reducing menopausal symptoms such as night sweats, hot flashes, low mood, and joint pain.
