Menopause kicks in the early 50s or even in the late 40s for some women. The condition imposes quite a lot of challenges for the women experiencing it. While the synthetic medications have been proven beneficial for this condition, the natural remedies for menopause work wonders in warding off the symptoms.
The natural remedies for the treatment of menopause have been found to have impactful benefits, especially in managing the symptoms that majority of the women suffer from. We’ll walk you through some of the effective remedies that work wonders for the condition.
By the end of this article, you will have a fair idea of the home remedies for menopause and what has beneficial impacts in relieving the symptoms altogether.
What is Menopause?
Menopause is the end of the menstrual cycle in men which embarks the end of fertility in a woman. It is often considered to be occurring 12 months after the last menstrual cycle in a woman’s life.
It is a completely natural biological process which occurs with the end of the predisposed follicles in the ovary of a female individual.
While majority of the women tend to experience their menopause in the late 40s or the early 50s, there are situations in which some people even face the condition early on in their life. There could be a number of health conditions that could be ticking off the menopause early on in their life.
What Causes Menopause?
When it comes down to discussing about the causes behind menopause, the list is quite extensive and does require for you to understand them thoroughly.
Some of the primary causes behind the induction of menopause include:
- Hormonal changes, especially in the levels of gonadotropin-releasing hormone (GnRH), luteinizing hormone (LH), follicle-stimulating hormone (FSH), estrogen (three types including estrone, estridiol and estriol), testosterone and progesterone.
- Increasing loss of the ovarian follicles also known as follicular atresia
- Drastic changes in the levels of estrogen
Signs and Symptoms of Menopause
With everything aside, it is very important to identify the signs and symptoms of menopause (R) to ensure better management of the condition without any kind of negative impacts on the long run.
Some of the symptoms include:
- Irregularity in the periods
- Hot flashes and night sweats
- Vaginal dryness
- Drastic impacts on the libido
- Mood swings
- Anxiety and depressive symptoms
- Weight gain
- Dryness in the skin
- Thinning of the hair
- Changes in the breast, uterus and cervix
Home Remedies for Menopause
Managing the signs of menopause isn’t a tough nut to crack. All you need to do is ensure that you have your ways sorted around the natural remedies for menopause and know what works and what doesn’t.
Believe it or not, apart from the lifestyle changes, your diet does play quite a crucial role in the management of the condition and it is thus best to ensure that you do handle the symptoms in a productive way that would help drive it away for good.
Check Out These Effective Natural Remedies For Menopause.
In here, we are going to be sharing some of the effective home remedies for the menopause relief.
1. Enhance Calcium and Vitamin D in the diet
The drastic hormonal changes during the menopause that the women experience have the capability of hampering the overall strength and flexibility of the bones.
This is the primary reason why menopausal women are at heightened risks of developing the condition of osteoporosis.
The addition of an adequate amount of calcium as well as Vitamin D in the diet of a postmenopausal woman has been found to have beneficial impacts in preventing the problem for good.
Even a conducted study (R) found that adequate supplementation with vitamin D has beneficial impacts in preventing the risks of hip fractures in women undergoing menopause.
Some of the rich sources of calcium that you can derive from natural means include milk, yogurt, cheese and even some of the green leafy vegetables like kale, chard, spinach etc.
Additionally, exposing yourself to healthy bouts of sunlight has also been found to have beneficial impacts in boosting the Vitamin D levels in the body. For diet, include more eggs, oily fishes and even the Vitamin D fortified foods for better impacts.
Not many people are aware of this but angelica is actually a good enough herb that works like magic for the perimenopause natural treatment.
Many had this notion that the herb is loaded with phytoestrogens when in reality, it doesn’t. Instead, it is loaded with coumarins which explain the emmenagogic action. It is always best suggested to consult a doctor before opting for this specific one of the natural remedies for menopause as it can have negative impacts with some of the consumed medications.
For the dosage, it is best to consult a doctor and get the same sorted out for good.
3. Black Cohosh
Yet another one of the effective home remedies for menopause is gained with the usage of black cohosh.
This specific natural treatment doesn’t necessary counterfeit the effects the hormone replacement therapy brings along but the impacts are equally amazing given the fact that they impose little to no side effects whatsoever.
Apart from managing the hormonal balance in the body, black cohosh (R) has also been found beneficial in managing one’s mood as well as prevent any kind of sleep disturbances altogether.
While the experts do suggest sticking with a dosage of 40 mg twice per day, it is always best suggested to consult a doctor before you proceed along with the process.
4. Green tea
When it comes down to the memory related issues that postmenopausal women face, green tea has been proven to be an amazing treatment for menopause.
The main reason behind the same is believed to be the presence of the ample amount of antioxidants in them which help prevent further free radical damage in the body.
Even researches (R) have found the beneficial impacts of green tea in preventing the enzymatic activities that often contribute to the memory impairment.
Additionally, it also helps in boosting the overall immunity and even prevents the risks of cancer that many women in their menopause tend to be suffering from.
5. Maintain a healthy weight
Additionally, it might not necessarily seem like one of the natural remedies for menopause but this specific lifestyle change can turn the events for the better.
It is very common to gain weight during menopause owing to the hormonal disbalance or even because of the lifestyle changes as well as the genetics.
The unprecedented increase in the abdominal fats around the waist does enhance the risks associated with cardiovascular diseases and even diabetes.
In a conducted study (R) with 17,473 post menopausal women, it was found that the women who lost a minimum of 10 lbs or even 10% of their current weight were able to constructively handle the signs and symptoms associated with the side effects of menopause like hot flashes and night sweat.
6. Soy and Soy Products
Yet another one of the best natural remedies for menopause is the consumption of soy and soy products.
The main reason why it is considered as a good enough components that you can add into your diet is because of the fact that it is rich in phytoestrogens (R).
This helps ensure that it balances out the lack of estrogen production in the body, thus preventing the side effects associated with menopause.
The presence of isoflavones (R) in the soy is what has been found to have beneficial impacts in handling the impacts that the condition of menopause does bring along with it.
7. Supplement with Magnesium
The modern farming practices and growth of the crops has vehemently decreased the levels of magnesium in our food.
It is believed that over 75% of women around tend to lack this specific compound in their body because of this factor when it does play a very crucial role in managing the condition of menopause in women effectively.
Magnesium is considered as the anti-stress (R) and the anti-anxiety (R) mineral and does inflict positive impacts on the overall prospect of handling the symptoms that do come along with this condition.
Additionally, prior research does suggest that women in menopause tend to experience insomnia which can be handled with proper supplementation (R) with magnesium.
Instead of relying on the medications, try and gain the magnesium with natural means through the consumption of magnesium-rich foods.
8. Wild Yam
You might not realize this but the consumption of wild yam is often one of the best home remedies for menopause.
Majority of the doctors do suggest the topical application of wild yam cream to manage the symptoms associated with the condition of menopausal complications.
Studies (R) suggest that the wild yam creams are rich in a number of steroidal saponins including the popular compound, diosgenin which has been found beneficial in boosting the process of endogenous steroidogenesis.
Owing to the lack of studies in this prospect, it is important to let more studies and researches be conducted to finally conclude the beneficial impacts of this.
The short-term application of the wild yam creams have been found to impose no negative impacts on the body but there could be some impacts on the long term usage of the same.
9. Consume More Fruits and Veggies
Several studies have found that women consuming a diet rich in fruits and vegetables effective in handling the signs and symptoms associated with menopause.
Additionally, fruits and vegetables are also low on calories which further help you manage your weight in a healthy way.
Given the fact that menopause increases the risks of heart diseases (R) in women, consuming more fruits and vegetables have been found to have beneficial impacts in handling those signs and symptoms.
Also, in a conducted study (R) with 3236 menopausal women, it was found that the ones who did indulge in a diet with high fruits and vegetables, it does prevent the bone breakdown effectively.
10. Omega-3 fats
The consumption of omega-3 fats is yet another additional benefit in getting rid of the symptoms associated with menopause.
Consuming a diet rich in omega-3 fatty acids have been found to have beneficial impacts in not just counteracting inflammation but also influencing the hormonal balance in the body.
Supplementing the diet with foods rich in omega-3 fatty acids (R) like flaxseed and oily fishes have also been found to have beneficial impacts in warding off the side effects that often come paired with the condition of menopause.
Consume more fishes like salmon, halibut, sardines or even flaxseed has a good portion of omega-3 fatty acids in it.
Licorice is yet another one of the herbs which does have positive impacts in providing with menopause relief.
The main reason why the same is effective is because of the fact that it imposes anti-inflammatory as well as soothing properties to the body. It is also an adrenal support herb, quite effective in handling the condition of hormonal disbalance in the body.
It is important to consult a doctor before supplementation because the same has been found to have negative impacts on the patients suffering from high blood pressure and can even cause water retention.
12. Controlled breathing
You would be surprised if I said that the treatment for menopause can be achieved with deep breathing, right?
But, a conducted study (R) found that the process of deep breathing does have beneficial impacts in handling the symptoms associated with hot flashes as it helps in managing the condition associated with fatigue and even has positive impacts on one’s overall sleeping patterns and mood.
In the study, the participants who did daily series of inhales and exhales twice a day experienced a 52% reduced impact on the condition of hot flashes. The ones who did once a day experienced a 42% decrease in the hot flashes.
Paced breathing has been found to be the most effective in this condition, in helping manage the signs and symptoms associated with menopause.
13. Kegel Exercises
Owing to the fact that menopause causes disbalance in the hormonal levels along with impacts on the pelvic region of the body, indulging in the kegel exercises is possibly one of the best natural remedies for menopause.
Many women following their menopause tend to have a reduced sexual drive and lack of interest in indulging in intercourse which can be improved with the kegel exercises.
The Kegel exercises impact the pelvic muscles and helps strengthen them which also has positive impacts in preventing urinary incontinence in women.
Try and indulge in them in short spurts multiple times throughout the day for beneficial impacts on the body altogether.
14. Avoid the trigger foods
Often times, unknowingly, we end up triggering the symptoms associated with the condition of menopause.
Some of the trigger foods like coffee and even alcohol have been found to be contributing factors to increasing the problems associated with hot flashes and other accessory symptoms.
If you have been experiencing worsening symptoms with this, it is best suggested to ensure that you do prevent these foods to help manage and regulate the condition of menopause without any kind of issues and hassle.
15. Consume healthy fats
Healthy fats are yet another one of the most important factors that come in handy when it comes to the production of hormones. Fats are a quintessential part in the structure of the hormones.
Not just that, it also keeps the levels of inflammation in the body in check and helps in boosting the overall metabolism of the body.
What this does is help in keeping the weight constant in the body and does prevent you from gaining an unprecedented amount of weight.
Some of the beneficial sources of healthy fats include extra virgin coconut oil, olive oil, avocado, nuts etc.
Yet another one of the effective natural remedies for menopause is achieved with the art of acupuncture.
Studies have found that this is quite helpful in combating the symptoms associated with hot flashes as well as night sweats.
It is important to understand that the impacts of the benefits does take time and might take up to 8 treatments for you to see the results. Additionally, the impacts of this treatment is believed to last till 6 months following which the treatment needs to be resumed again.
The experts have additionally also found that this treatment didn’t impose any kind of negative side effects which was definitely an added bonus altogether.
17. Exercise regularly
As you step into the spectrum of menopause, it is actually very important to ensure that you do indulge in a good exercise regime on a daily basis for the best of impacts on the body.
We did mention earlier that the prospect of menopause brings around complexities dealing with weight gain and such which can effectively be managed if you indulge in exercising from time to time.
Exercise also helps boost the release of endorphins in the body which has been found to have beneficial impacts in managing the side effects of stress, anxiety and depression that comes along with menopause.
Not just that, exercising has also been found to have beneficial impacts in warding off the signs and symptoms associated with the risks of other diseases (R) (R) like cancer and even osteoporosis that many women complain about.
18. Keep yourself hydrated
In order to manage those symptoms, it is always best suggested to ensure that you drink ample amounts of water every single day. Make sure that you are drinking at least 8 glasses of water every day.
Hormonal changes in the body also often bring about bloating as a side effect which can be effectively managed with the help of drinking water on a daily basis in optimal quantities.
Additionally, water also often makes you feel full and boosts your metabolism (R), thus helping manage your weight through the condition as well.
19. Probiotic rich foods
Additionally, one of the best natural remedies for the treatment of menopause lies with the consumption of probiotic rich foods.
Probiotics are nothing but the healthy bacteria which have been witnessed to have beneficial impacts in boosting the secretion of some of the key hormones in the body like insulin, ghrelin and leptin.
These help in improving the cognitive functions and keeping the immune system in check as well.
Some of the natural sources of probiotics include yogurt, kimchi, kombucha and some of the fermented foods.
20. Protein rich foods
You might not realize this but consuming protein rich foods is actually an amazing way to get menopause relief. It helps in preventing the wasting away of the lean muscle mass and even promotes satiety.
It helps keep you full for a longer period of time, ensuring that you don’t end up overeating.
Additionally, consuming protein has also been found (R) to have beneficial impacts in the process of preventing muscle loss because of the aging process.
Some of the protein rich foods that you can indulge in include beans, chicken, dairy etc.
The natural remedies for menopause are quite extensive and effective. Instead of opting for hormone replacement therapy right off the bat, it is always best to opt for the natural ways first and see if they work out for the best. These above mentioned remedies are some of the best in the lot and does help in managing the signs and symptoms that postmenopausal women have been suffering through.