how can i treat menopause naturally

11 Natural Remedies for Menopause Relief

1. Eat foods rich in calcium and vitamin D. Hormonal changes during menopause can cause bones to weaken, increasing the...
2. Maintain a moderate weight. It’s common to gain weight during menopause. This can be due to a combination of changing...
3. Eat lots of fruit and vegetables. A diet rich in fruits and vegetables can help...

Full Answer

Can menopause really be treated naturally?

Natural Treatment for Menopause 1. Eat Foods that Help Manage Menopause Symptoms. When trying to balance hormones and reduce menopause symptoms, your diet should include plenty of essential minerals and healthy fats.Filling up on the following foods which are “hormone-balancing,” nutrient-dense and unprocessed can help you eliminate your intake of empty calories and manage weight gain.

Can you relieve menopause symptoms naturally?

When it comes to naturally tips on how to treat menopause symptoms, chasteberry does a good job. You can find this herb in the form of tablets in most drug stores. Follow the directions to use the medicine to know the dosage appropriate for your condition. Chasteberry can reduce the symptoms of menopause syndrome.

How to relieve menopause symptoms naturally?

Ways to Reduce Menopause Symptoms—Naturally

• Shifting Hormone Levels. To know if you are entering menopause, your doctor may test your hormone levels. ...
• Reducing Symptoms Naturally. Lifestyle changes also can be an effective step in combating menopause symptoms. ...
• Your Menopause, Your Treatment. ...

What natural remedies can reduce menopausal symptoms?

• Dress in light nightclothes.
• Use layered bedding that can easily be removed during the night.
• Or, try wicking materials for both.
• Cool down with an electric fan.
• Sip cool water throughout the night.
• Keep a frozen cold pack under your pillow and turn over the pillow often so that your head is always resting on a cool surface, or put a cold pack ...

What foods make menopause worse?

What Foods to AvoidSpicy foods: Not surprisingly, spicy foods can make hot flashes worse. ... Alcohol: Having a glass of wine a few times a week probably won't affect your symptoms. ... Fatty foods: Except for fatty fish and nuts, try to keep your intake of fat-laden foods to a minimum.

What natural products can I take for menopause?

Natural Remedies for Hot FlashesBlack Cohosh. (Actaea racemosa, Cimicifuga racemosa) This herb has received quite a bit of scientific attention for its possible effects on hot flashes. ... Red Clover. ... Dong Quai. ... Ginseng. ... Kava. ... Evening Primrose Oil. ... Use with Caution.

What foods reduce menopause symptoms?

A whole-foods diet high in fruits, vegetables, whole grains, high-quality protein and dairy products may reduce menopause symptoms. Phytoestrogens and healthy fats, such as omega-3 fatty acids from fish, may also help.

What is the best vitamin for menopause?

Menopause Supplements: 10 Best Vitamins to Manage SymptomsMagnesium. For many women in our Menopause Solutions Facebook group, magnesium (particularly magnesium glycinate) has been a game changer. ... Vitamin A. Your body can get vitamin A from two forms. ... Vitamins B6 and B12. ... Vitamin K. ... Vitamin C. ... Calcium. ... Vitamin D. ... Omega 3s.More items...

What are the top 10 signs of menopause?

SymptomsHot flashes.Chills.Night sweats.Sleep problems.Mood changes.Weight gain and slowed metabolism.Thinning hair and dry skin.Loss of breast fullness.More items...•

Which fruit is good for menopause?

Citrus fruits (oranges, limes, lemons, citrons, grapefruit, kumquats, ugli fruit) were also reported to help reduce overall menopause symptoms.

What are the 3 stages of menopause?

There are three stages of menopause: perimenopause, menopause and postmenopause.Perimenopause is the time leading up to menopause. ... Menopause occurs when you've stopped producing the hormones that cause your menstrual period and have gone without a period for 12 months in a row.More items...•

Are eggs good for menopause?

Eggs. Your menopause nutrition does not have to look out of the ordinary. Eggs are vitamin D-rich and full of iron, both nutrients that women often lack. Eggs are also an excellent protein source for menopausal women as they have been shown to reduce cholesterol levels, heart disease risk, and obesity.

How can I balance my hormones naturally during menopause?

The following strategies may help:Getting enough sleep. Sleep may be among the most important factors for hormonal balance. ... Avoiding too much light at night. ... Managing stress. ... Exercising. ... Avoiding sugars. ... Eating healthy fats. ... Eating lots of fiber. ... Eating plenty of fatty fish.More items...

Is there a natural estrogen replacement?

The most widely cited natural remedy is soy, which is very high in phytoestrogens, or plant estrogens. Other sources are red clover and flaxseed, both of which are available as supplements.

How can I control perimenopause naturally?

Keep reading to find out about home remedies for perimenopause.Ginseng. Ground ginseng root can be consumed as a tea or taken in a capsule form. ... Black cohosh. Black cohosh is an herb that is native to North America. ... Soy. ... Vitamin D. ... Wild yam. ... Yoga. ... French maritime pine bark extract. ... Dong quai.

What is the best natural supplement for perimenopause?

Omega-3s, zinc, selenium, magnesium, and vitamin D are common ones that are also critical for hormone health—so you'll want to address deficiencies before you enter perimenopause.

How can I balance my menopause hormones naturally?

A healthy lifestyle that includes regular exercise and a daily balanced diet can help you balance hormones during menopause. In some cases you may...

What are natural remedies for menopause symptoms?

Natural remedies for menopause symptoms include herbal supplements that can help ease menopause symptoms. Some of these contain plant estrogens cal...

What foods make menopause worse?

Foods that cause your blood sugar (glucose) levels to spike can worsen some symptoms of menopause. These include refined carbohydrates such as suga...

How can you stop hot flashes quickly?

Stay cool with breathable clothing and bedding to help reduce or stop hot flashes. Stress and certain foods such as spicy foods, caffeine and alcoh...

Do natural remedies help reduce menopause symptoms?

Natural remedies such as eating a healthy balanced diet with plenty of protein and staying hydrated can help reduce menopause symptoms - and they a...

How to stop hot flashes during menopause?

Changes in your lifestyle may help ease the symptoms of menopause. You may feel better if you: 1 Quit smoking, which can cause hot flashes 2 Drink no more than one alcoholic beverage per day 3 Keep your body weight at a healthy level 4 Take calcium supplements

What are the symptoms of menopause?

Vaginal dryness. Chills. Problems sleeping. Mood problems. Weight gain. Hair or skin changes. Loss of breast fullness. Some women decide to treat their symptoms with herbs and dietary supplements instead of hormone replacement therapy. There are a number of natural options for the treatment of menopausal symptoms.

Does soy milk help with menopause?

Benefit: Soy has isoflavones, which are phytoestrogens (plant estrogens ). Some studies have observed that soy may be effective in reducing menopausal symptoms. However, other studies have found no benefit. Only food forms of soy, like tofu and soy milk, are recommended.

Can herbal supplements cause menopause?

Consult with your doctor before using them. Changes in your lifestyle may help ease the symptoms of menopause.

Does black cohosh help with hot flashes?

Benefit: Black cohosh is derived from a species of buttercup. Studies have had mixed results on whether black cohosh is effective in reducing hot flashes. Some studies indicate it may help with mild hot flashes and night sweats for short-term treatment. May lower blood pressure, as well.

How to deal with menopause?

Coping with menopause can involve using lifestyle approaches that include natural remedies for menopause and hot flashes . Everyone experiences menopause differently and responds to treatment differently. Talk to your doctor about which symptoms you are experiencing, and see if strategies like natural remedies for hot flashes and other effects ...

What is the transition period?

The menopause transition is a great time to take a look at your diet and make changes that will serve you through the rest of your life. As your metabolism slows and you begin to handle calories differently, you can revise your thinking to include a proper menopause diet that will set the stage for healthy menopausal years.

How to stop hot flashes during menopause?

Some people have them multiple times per day and some experience bouts for days at a time. Using a fan, wearing layers, and keeping the air conditioning at your comfort level can help on the spot. Additionally, natural remedies may help prevent hot flashes.

What are the symptoms of perimenopause?

Vaginal Symptoms. Losing pleasure during sexual activity and beginning to leak urine are two complaints that women may experience during perimenopause and menopause. If you are having vaginal symptoms during menopause, there are several natural approaches that might help.

How does stress affect weight?

Stress can interfere with your body’s ability to maintain a healthy weight. 4 Stress often causes overeating and unhealthy eating habits, and it can also alter cortisol and insulin activity, which intereferes with metabolism and causes weight gain.

What are the challenges of menopause?

The menopause transition is at a time of life that may present major challenges—divorce, illness, parenting teenagers, and taking care of aging parents, to name a few. Taking care of yourself and reducing the stress in your life is a survival skill.

When does menopause start?

Menopause is defined as when a person stops having regular periods for 12 months. Perimenopause starts before menopause, and it involves irregular periods, light periods, weight gain, and thinning hair. Perimenopause begins between two to 10 years before menopause occurs.

What minerals are depleted in women?

Magnesium. More than 75 percent of women are deficient in this mineral, which has been depleted in our soils and foods due to modern farming practices and food processing, according to naturopath Carolyn Dean, author of Menopause Naturally.

How long does salmon take to get through menopause?

According to a study of 914 women published this spring in the Journal of Epidemiology and Community Health, a high intake of oily fish such as salmon or sardines seems to delay the onset of menopause by 3.3 years per portion per day.

How many breaths per minute for a syringe?

To give it a try, slow your breathing to six breaths per minute (that's breathing in to a count of five, and out to a count of five) for 15 minutes, twice a day.

Is black cohosh good for hot flashes?

Black cohosh. “While it may not be as effective as hormone replacement therapy [for hot flashes], black cohosh provides relief with considerably less side effects,” says Megan Boucher, a naturopathic doctor in Georgetown, Ontario. The herb is also used for mood management and sleep disturbances.

How to reduce hot flashes?

reduce anxiety. improve sleep quality. The NIA states that mindfulness meditation, yoga, and other activities, such as tai chi, may help improve hot flashes. However, it is important to note that more research is necessary to determine their effects on vasomotor symptoms, including night sweats and hot flashes.

What are the symptoms of perimenopause?

A person can experience a variety of symptoms during perimenopause. These may include hot flashes, night sweats, vaginal dryness, and more. Some natural remedies for these symptoms include: mindfulness techniques. aromatherapy massage. physical activity. a healthy diet. foods high in iron, calcium, and vitamin D.

What is the time period leading up to menopause?

Perimenopause is the time leading up to menopause. It is during this time that people first start to experience symptoms. These symptoms occur as a result of fluctuating levels of progesterone and estrogen. Although hormone replacement therapy (HRT) can help treat these symptoms, a person can also try natural remedies.

How to stop hot flashes during perimenopause?

A person may wish to avoid these during perimenopause. To reduce hot flashes, a person can try: dressing in layers that they can remove when a hot flash occurs. carrying a portable fan. quitting smoking, if applicable. Learn more about natural remedies for hot flashes here.

What is the best treatment for hot flashes?

Venlafaxine is a common prescription drug treatment for hot flashes. Cognitive behavioral therapy (CBT): According to a 2019 article. Trusted Source. , some studies have found that CBT may help reduce mild depression and the frequency of hot flashes.

What are some non-dairy foods?

yogurt. cheese, such as cottage cheese, mozzarella, and Cheddar. milk. Some non-dairy options include: soy milk. tofu. chia se eds. Learn more about non-dairy sources of calcium here. A person can also find calcium in items such as kale, broccoli, and orange juice.

What causes a person to have a higher chance of fractures?

bladder infections. difficulty sleeping. night sweats. less interest in sex. depression. weight gain. headaches. heart palpitations . Additionally, the bones can become less dense than normal, which means that a person has a higher chance of experiencing fractures.

What happens during menopause?

Menopause is a complex biological process, but the most significant changes taking place in a woman body during this time are that there’s increasing loss of ovarian follicles (called follicular astresia) and, therefore, a decreasing amount of estrogen being produced.

How to balance hormones during menopause?

When trying to balance hormones and reduce menopause symptoms, your diet should include plenty of essential minerals and healthy fats. Filling up on the following foods which are “hormone-balancing,” nutrient-dense and unprocessed can help you eliminate your intake of empty calories and manage weight gain.

What are the symptoms of menopause?

Some of the most common menopause symptoms include: ( 2) Irregular periods: As perimenopause begins (the period before menopause technically starts), periods can come and go, plus get heavier or lighter at times.

What vegetables are high in fiber?

Cruciferous vegetables: Vegetables in the cruciferous family such as broccoli, cabbage and kale contain indole-3-carbinol, which naturally helps to balance estrogen levels. These veggies are also high in fiber, vitamin C, vitamin K and electrolytes that are important for blood pressure and heart health.

What essential oils help with menopause?

Clary sage oil is the most effective essential oils for balancing hormones. It can help offer relief from menopause symptoms including increased anxiety and hot flashes. In addition, roman chamomile oil reduces stress, peppermint oil can help cool the body from hot flashes, and thyme oil can help naturally balance hormones.

How does stress affect menopause?

Many women experience increased anxiety, moodiness and even episodes of depression during the menopause years. Managing stress in your life is one important way to reduce behaviors or symptoms like emotional eating and weight gain, fatigue, getting poor sleep and low libido.

Why does menopause come earlier?

For some, menopause comes earlier due to health conditions, including a history of eating disorders, cancer treatment or surgical removal of the ovaries. Menopause is a completely natural biological process, and therefore not a problem to solve.

How to treat menopause symptoms?

Herbal remedies to relieve the symptoms of menopause come in several varieties, usually categorized according to how they function. Phytoestrogenic herbs like black cohosh and dong quai are so named because they introduce a plant version of the hormone estrogen into the body. However, it's important to be cautious with phytoestrogenic herbs. While they can solve the problem of low estrogen levels for most women, it is thought that taking these herbs for an extended period of time can also render the body less able to produce its own estrogen.

How to maintain a good relationship with your doctor during menopause?

Although natural treatments may be beneficial, it's important to maintain a good relationship with your doctor, especially during menopause. Make regular appointments with your physician to receive a proper diagnosis, ask for treatment recommendations, and monitor your progress through the menopause transition.

How can I reduce my risk of heart disease?

Regular exercise can also have a positive effect on the functioning of the body. Working out for 30 minutes a day, five days a week can lower your risk of heart disease, diabetes, and weight gain. Weight-bearing activities will also help to ward off osteoporosis. Exercising releases serotonin and endorphins, neurotransmitters that chase away stress and anxiety and leave you feeling happy.

Is Macafem safe for menopause?

This type of herb encourages the body to produce more of its own estrogen and other hormones naturally thanks to its beneficial nutrients. Herbs that nourish the body's endocrine system are a safe way to treat menopause symptoms.

Is coffee good for menopause?

Menopausal women are often plagued by symptoms like night sweats and sleeplessness, which can result in fatigue and added stress. Consuming caffeine in the late evening can interfere with sleep patterns and increase the risk of night sweats. Therefore, caffeine consumption should be moderated during the menopause transition.

Is menopause a disease?

Although menopause is not a disease and does not need to be treated, the symptoms can be managed if they greatly interfere with daily life. With the possible risks of conventional hormone replacement therapy, some women opt for non-pharmaceutical treatment methods for their menopause symptoms.

What is the best way to reduce estrogen levels?

Phytoestrogens acts as an alternative to estrogen in the body and it is a natural component in some plants and herbs. Consider using phytoestrogens if you try to reduce the symptoms of low estrogen levels or menopause.

How to make menopause go faster?

Reduce stress by taking time to participate in daily relaxation activities such as meditation, yoga, walking or reading. In addition, you can try controlled breathing exercises to reduce stress.

How to stop menopause symptoms?

1. Quit Smoking. Quitting smoking is an essential tip on how to treat menopause symptoms naturally. Smoking can negatively affect the endocrine system, limiting the body's ability to produce estrogen, which causes signs of menopause, and makes these signs worse.

Why does my skin get itchy during menopause?

Unfortunately, due to some causes, estrogen levels in the body can fall quickly, causing symptoms of menopause. During menopause, you may suddenly find itchy on the skin. When estrogen levels begin to decline, the body's ability to produce oil also slows, leaving the skin dry and itchy . How terrible!

How to stop itching after menopause?

To reduce this symptom, you should shower or bathe for about 10 minutes and use warm water instead of hot water. This habit stimulates the natural moisture on the skin.

What is the transition period between middle age and old age?

Menopause is the transition period from middle age to old age. Physiologically, when women are in menopause, they enter the second phase of life. This is a very long process. In this, the woman's body undergoes some changes such as ovulation decline, hormone change, menstrual malaise, and genital atrophy.

What is estrogen involved in?

By the age of premenopausal, this hormone decline rapidly, leading to hormone deficiency. Estrogen is involved in the onset of puberty and plays a role in the development of female sexual characteristics. In addition, estrogen also plays a role in the formation of skeletons, coagulation and other functions in the body.

What is the best way to reduce sweat glands?

Use Talcum Powder. Talcum powder is an astringent which means that, when applied to sweat-prone areas, it will react with the skin to obstruct the sweat glands. It is also fragrant and absorptive, so it will limit clamminess and mask the odor of any sweating that does occur.

How to stop night sweats?

It may sound obvious, but one of the most effective natural remedies to relieve night sweats is to aim for a consistently cool sleeping environment. Avoid using central heating in your bedroom and keep a window open for ventilation.

What is sage tea?

Sage is an herb with significant sweat-relieving properties, so look to incorporate it into your evening routine in some way. This could mean using sage to season your food, drinking a sage tea, or dabbing sweat-prone areas with a cool sage poultice before going to bed.

Can nightwear help with sweating?

As with the choice of bed sheets, choice of nightwear can help or hinder night sweats . The key is to allow air to access the skin in order to keep it cool and aid the evaporation of any sweating that does occur, to prevent clamminess. For this reason clingy pajamas in restrictive fabrics, like lace or silk, should be avoided. Either sleep naked or, if you feel uncomfortable with this, opt for a loose, cotton nightshirt.