Menopause begins in the late 40s and early 50s for most women and usually lasts for a few years. It’s one of those things that people who aren’t going through menopause don’t really talk about, but it’s also something that menopausal women themselves rarely discuss.
Most of these women go through some symptoms that are less-than-ideal including hot flashes, tiredness, night sweats and mood swings. NCBI, a database from the National Institutes of Health reports that only 10–25% of the 2 third of women seek treatment for said symptoms. Women going through menopause are at a higher risk for certain diseases including osteoporosis, heart disease, diabetes and obesity.
Fortunately, there are a number of ways that we can naturally reduce said symptoms, and they don’t require too much work.
1. Eat foods that are full of Vitamin D and Calcium
Recent studies have researched estrogen and vitamin D levels and how they are linked to metabolic syndrome, which is the group of risks that are associated with the time of menopause. It was found that women who did not recieve enough vitamin D and estradiol were higher on the risk scale for the possibility of heart disease, diabetes, obesity and osteoporosis.
2. Maintain a Healthy Weight
During menopause, hormonal changes take effect and many tend to see weight gain around the abdomen. “Both elevated and very low levels of estrogen can lead to increased fat storage.”: Healthline reports that weight gain is common during menopause. There is a loss of muscle mass, lack ofsleep and increased inslulin resistance; all of these things contribute to weight gain. Menopause is not the time to skimp on calories, but rather find a diet plan (or as we like to say, ‘lifestyle change’) that you are able to stick to long-term. Always remember to stay hydrated as well, as menopause often increases dryness in the body.
3. Fruits and Vegetables are a Woman’s Best Friends
We feel that this should be a rule of thumb, for everyone, all the time. Of course, it’s not always easy to keep a strict diet of fruits and vegetables, especially as we age. However, adding vegetables to your regular meal plan is frankly a very good idea. There are also certain foods you would do better to avoid come menopause season; hot chocolates, caffiene, refined sugars, alcohol and fatty meats are all more likely to inflame already bothersome symptoms, such as hot flashes.
4. Get Regular Exercise
It’s understandable that will all the discomfort that menopause brings, getting exercise may be the last thing on your mind. However, it’s also tru that regular physical activity can make that discomfort slightly less difficult and more bearable. Remember that there are always options for any person of any fitness level; cardio, strength training, and yoga are all equally effective for the body in different ways. Try and hit at least two hours per week of regular exercise, and see that it’ll do more good for you than it may seem.
5. Natural Supplements for Hot Flashes
Research shows that ginseng, red clover, black cohosh and evening primrose oil can help ease menopausal symptoms, such as mood symptoms and sleep disturbances. Studies regarding all of these herbal remedies have garnered mixed results; a number of women found that one or more of these ingredients helped ease hot flashes.
Remember that menopause is a natural reproductive stage that many women experience. There are multiple ways to possibly reduce the uncomfortable symptoms someone may experience, including multivitamins, supplements, simply physical activity and a healthy diet. You can decrease the exhausting hot flashes, low energy and/or waning libidos and mood swings too! Different things may be more effective for different people; just make sure to talk about the things you go through acknowledging that they are normal, natural experiences that people can help each other out with!