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How To Control Menopause Symptoms Naturally

Say No To Trigger Foods

Menopause symptoms || how to treat menopause symptoms naturally

Some foods may actually trigger some menopause symptoms. Especially the common ones like night sweats, mood swings, and hot flashes. These can be alcohol, caffeine, or foods that tend to be sugary or spicy.

Keeping track of the particular foods that trigger those symptoms can help you reduce your consumption of them or maybe even avoid them entirely.

Other Physical And Mental Changes At Midlife

Some common midlife changes that are often attributed to menopause are not necessarily related to the fluctuating or decreasing hormone levels of menopause. The four most commonly reported changes include mood changes and depression insomnia or other sleep problems cognitive or memory problems and decline in sexual desire, function, or both. Other physical changes that crop up in the middle years include weight gain, urinary incontinence, heart palpitations, dry skin and hair, and headaches. For these, a hormonal link is possible, but has not been proved. Consider the fact that men, who don’t experience a dramatic drop in hormone levels in their early 50s, often notice many of these same symptoms!

More About How To Reverse Insulin Resistance

Insulin resistance symptoms can be confusing, but there are many ways to reverse it. Dr. Christiane Northrup, a hormone expert suggests having your fasting insulin and cholesterol levels checked. You can also measure your hip-to-waist ratio or do a skin test. A skin condition called acanthosis nigricans is associated with insulin resistance.

Testing your hormones will also help you find out the root cause of your insulin resistance. There are many self-test kits that will help you check the levels of your cortisol, insulin, estrogen, progesterone, thyroid hormones and more. Read more about them in our article menopause tests.

When your body is in balance, your metabolic pathways work perfectly. Your body makes insulin when it needs to, slows down insulin when youre starving and reduces your stored sugar when you have plenty.

But with modern life, exposure to long-term stress and our appetite for feasts and food, insulin resistance has become an all too common condition. But the good news is, insulin resistance is not a permanent condition, and we can feel better again!

Insulin resistance can be a tricky subject, share this article on , and to debug confusion!

References:

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Reduce Refined Sugar And Processed Foods

A diet high in refined carbs and sugar can cause sharp rises and dips in blood sugar, making you feel tired and irritable.

In fact, one study found that diets high in refined carbs may increase the risk of depression in postmenopausal women .

Diets high in processed foods may also affect bone health.

A large observational study found that among women aged 5059 years, diets high in processed and snack foods were associated with poor bone quality .

Bottom Line:

Diets high in processed foods and refined carbs are associated with a higher risk of depression and worse bone health in postmenopausal women.

What To Do To Control Menopause Symptoms

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There are various ways to control menopause symptoms. While each symptom has its own triggers and solutions, there are certain steps you can take to improve your overall health during menopause, which can help control the symptoms. These steps include:

  • Regular exercise. Central to a healthy lifestyle, regular physical activity improves sleep patterns and mood, and can help control night sweats. Stress-reduction techniques like yoga, tai chi, and meditation can also help to control symptoms.

  • Dietary changes. Research shows that consuming more foods high in phytoestrogens, such as apples, asparagus, carrots, sweet potatoes, squash, and wheat germ can help alleviate symptoms.

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Lack Of Libido And Vaginal Dryness

Ive put these together as I think theyre very linked. If one isnt working so well, the other probably wont either!

1. Dont assume its menopause! You might just be bored/resentful or generally unhappy!

2. Start investing in your relationship if youve let it slide. John Gottmans 7 Principles For Making Marriage Work is brilliant for reconnecting with a distant partner. Do the exercises in the book and see if anything changes.

3. Take sex back to pleasure. We have a whole workshop in our Members Club on this and its so important. Take the pressure off. Sex doesnt have to always be PIV . Outercourse can be a lot of fun! Take turns to give non-sexual pleasure to each other. Make it about giving and see what happens. Try the 3 Minute Game.

4. Invest in a good lubricant. My current favorite is Pjur silicon lubricant. I used to insist on organic and liked Yes products and even coconut oil which can be great. But because Pjur stays on the skin and isnt absorbed, its great and lasts!

5. Invest in sex toys. If getting going is an issue, a small but powerful egg vibrator may get your bits responding if theyre not performing as you want them to. Similarly they can help us have fabulous orgasms. Theyre fun with or without a partner. Not particularly natural? Well its not drugs huh!

7. Sea buckthorn tablets taken as a supplement can be very helpful for maintaining the health of our vaginal tissue.

Mood Changes Fatigue And Insomnia

Common mood changes that menopausal women experience include irritability, anxiety and depression. Mood changes often go hand-in-hand with poor sleep and fatigue, and night-time symptoms certainly contribute to this. Some herbal therapies have been found to benefit these symptoms.

Korean ginseng is traditionally used to help improve fatigue, physical exhaustion and loss of physical stamina. It may also increase vitality and improve your concentration. It is one of the most commonly self-prescribed herbs for menopausal symptoms because of its female hormonal properties and its ability to help you cope with stress.

Chamomile is a gentle sedative, and its relaxing action may be useful for aiding sleep and anxiety. Hops traditionally have been used to treat anxiety, stress and associated insomnia. Lemon balm, valerian and passionflower can aid sleep and reduce anxiety.

St John’s wort is used traditionally for mild to moderate anxiety, irritability and depressed mood associated with menopause.

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What Other Options Are There

Alternative, natural treatments are becoming more popular for treating hormonal imbalance caused by menopause.There are two types of herbal supplements that can be used:

Phytoestrogenic supplements contain estrogenic components produced by plants and have estrogen-like effects which can counteract hormonalimbalance. However, introducing artificial hormones into the body can lead to the body producing less estrogen, making symptoms worse if you stop regularly taking the herb.

On the other hand, hormone-regulating supplements stimulate the hormone producing glands in the body instead. Hormone-regulating supplements nourish the pituitary and endocrine glands, causing them to produce their own hormones more efficiently, which results in balancing not only estrogen levels but also other important hormones like progesterone.

How Long Do You Have Night Sweats During Menopause

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Many women ask how long they would experience night sweats when going through menopause. Unfortunately, there is no definite answer to this particular question since every womans journey through menopause tends to be unique to themselves. One woman may only experience these symptoms for a couple of months, whereas another woman may experience it for several years.

A report by Harvard Health explains that it is often advised that hot flashes and night sweats would go away after approximately six months to two years after a woman has gone through menopause, but, according to more recent research, it seems like these symptoms may actually continue to be present and problematic for a significantly longer period of time.

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The Most Common Menopause Symptoms

Women can experience a variety of symptoms and conditions related to changes in sex hormone levels and aging. Some of the most common menopause symptoms include:

  • Irregular periods: As perimenopause begins , periods can come and go, plus get heavier or lighter at times. This can sometimes continue for several years during menopause
  • Hot flashes and night sweats
  • Mood swings, irritability, anxiety or depressive symptoms
  • Vaginal dryness and decreased sex drive
  • Increased abdominal fat and weight gain
  • Insomnia and changes in sleep quality
  • Thinning hair and dryer skin
  • Going to the bathroom more often
  • Breast changes
  • Changes in the uterus, ovaries and cervix
  • For some, a higher risk for certain other age-related diseases

Keeping Or Restoring Strong Healthy Bones

Osteoporosisthinning of the bone tissueis common, particularly among Caucasian women, after menopause. The cause is not an inadequate calcium intake, ordinarily. The problem is abnormally rapid calcium loss, aggravated by the following five calcium wasters:

  • Animal protein. When researchers feed animal protein to volunteers and then test their urine a little later, it is loaded with calcium, which comes from their bones. Heres why. A protein molecule is like a string of beads, and each bead is an amino acid. When protein is digested, these beads come apart and pass into the blood, making the blood slightly acidic. In the process of neutralizing that acidity, calcium is pulled from the bones. It ends up being lost in the urine. A report in the American Journal of Clinical Nutrition showed that when research subjects eliminated meats, cheese, and eggs from their diets, they cut their urinary calcium losses in half.17 Another study showed that a high ratio of animal protein to vegetable protein in the diet increases bone loss and risk of fracture in postmenopausal women.18 Switching from beef to chicken or fish does not help, because these products have as much animal protein as beef, or even a bit more.
  • Caffeine. Whether it comes in coffee, tea, or colas, caffeine is a weak diuretic that causes calcium loss via the kidneys.21 Caffeine intakes of > 300 mg per day have been shown to accelerate bone loss in elderly postmenopausal women.22
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    Does Menopause Cause Hair Loss

    Hormonal changes due to menopause can contribute to hair loss. The most common causes of sudden rapid hair loss, or telogen effluvium, are stress and fluctuating hormones that occur during the menopause transition. Female pattern hair loss is also very common. It is more prevalent after menopause because hormones play a role. Underlying medical conditions, heredity and certain styling practices may also influence hair loss.

    To help prevent hair loss, adhere to a well-balanced diet. Certain supplements may help. Also, be gentle to your hair and follicles. Avoid hairstyles that cause pulling. Minimize the use of direct heat on the hair and keep hair well-conditioned.Natural oils like argan oil, Jamaican black castor oil or olive oil may help. Over-the-counter products, such as minoxidil, or laser caps or helmets may provide some benefit. It takes up to four months for any of these treatments to work. If, after four months, there is no improvement, then its time to make an appointment with a doctor. Hormone replacement therapy has been shown to help some women with hair loss.

    Prescription And Nonprescription Remedies

    Pin on Home Remedies for Menopause Relief

    A number of non-hormonal remedies are available for the treatment of hot flashes. Some of these remedies are available over-the-counter but are not FDA-approved. Some prescription medications are used off label to help reduce hot flashes. Using a product “off label” means that it is not FDA-approved for the treatment of hot flashes, but is often used because it can be safe and effective for hot flash treatment.

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    Drink Plenty Of Water

    Sufficient hydration may lessen bloating and dryness, two common menopause complaints. We recommend exceeding the recommended eight glasses per day, aiming for 10-12 glasses daily. Additionally, drinking two glasses of water 30 minutes before eating might help you consume fewer calories. Fewer calories can slow menopause-related weight gain.

    Ways To Reduce Menopause Symptoms Naturally

    Menopause is a phase in a womans life when reproductive hormones begin to decline. It typically starts in the late 40s or early 50s and is often accompanied by uncomfortable symptoms like night sweats, hot flashes, and moodiness. Fortunately, there are many natural ways to control these bothersome effects and help you maintain optimum health.

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    Reduce Your Stress Level

    Symptoms of menopause also increase your daily stress level, especially when youre not getting enough sleep. Exercise relieves stress and tension while also helping you control weight gain thats occurred as a result of menopause. Yoga is a great exercise, as it induces a peaceful feeling while helping you stay fit and active. Taking daily walks is also beneficiala brisk, half-hour walk each day can do wonders for your mind and body.

    If menopause symptoms are having a significant impact on your life, turn to the skilled and compassionate women’s health care specialists at The Center for Women in Mountain Home, AR. Their BioTE Hormone Therapy can assist in balancing hormones, so you feel as fit and healthy as you ever have. If you believe youre experiencing the effects of menopause, take their hormone imbalance test online. This team is dedicated to supporting women throughout every phase of their lives if youd like to schedule an appointment with them, call 425-7300.

    Natural Aids For Menopausal Symptoms

    Natural ways to reduce menopausal symptoms | Dr. Arpitha Komanapalli

    You may work with your doctor to find medical treatments for your symptoms, such as hormone therapy or antidepressants. However, if your symptoms arent extreme, or you prefer to take non-medical steps first, here are ten ways you can manage them naturally:

  • Quit smoking. Smoking can make your symptoms worse, aside from the other risks it poses to your long-term health. If youve been waiting for the right time to quit, now is the time.
  • Get enough sleep. Getting plenty of rest is always important, but issues with memory, moods, depression, and anxiety all improve when youre not sleep-deprived.
  • Reduce caffeine. Cutting back on caffeine helps with sleeplessness, but it also reduces stress on your bladder. Caffeine can also trigger hot flashes.
  • Get more exercise. Just three hours of light exercise every week has benefits for menopausal women, including help with moods and body aches and reducing the risk of osteoporosis, which increases for women as they go into menopause.
  • Drink up. Drinking cold beverages helps calm hot flashes, and drinking warm milk or chamomile tea before bed can help you sleep.
  • Control the temperature. Its okay to adjust your space to help your body temperature. Lower the thermostat, layer your blankets for easy on and off, keep cold packs in the freezer, and dress in lighter clothes or layers to make hot flashes more manageable.
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    Eat Foods To Balance Your Hormones

    Certain foods, such as tofu and soybeans, contain phytoestrogens, which are naturally-occurring plant compounds that mimic the effects of the hormone estrogen. As a result, regularly eating soy products may decrease hot flashes while also offering other benefits, such as reducing the risk of osteoporosis.

    Erratic Emotions During Menopause: How To Control Yourself

    The end of childbearing years is marked by menopause, a period of time that is celebrated by some and grieved by most. Changes in the response of a womans body, other symptoms, and emotional mood swings are all part of the change, when a woman enters into the golden years of her life when child rearing responsibilities are over and she must once again focus on her health and herself, returning to the basics of self care to improve her health.

    For some women, especially those on hormone replacement therapy or those who have had their uterus removed, mood swings can be the most inconvenient aspect of this stage of life.

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    What Are Mood Swings

    For some women, especially those on hormone replacement therapy or those who have had their uterus removed, mood swings can be the most inconvenient aspect of this stage of life. Some of the more common emotions experienced at this time include:

    1. Irritability Up to 70 percent of women report that things that did not bother them before are now a source of contention and stress when going through their changes.

    women find themselves breaking down into tears of simple things that were not previously triggers for strong emotion.

    2. Depression Periods of depression ranging from mild to severe affect 20 percent of women as they progress through hormonal changes. Knowing this is key to observing, rather than participating, in feelings of hopelessness and depression.

    3. Anxiety Many women feel like their anxiety spirals out of control, and some women even experience panic attacks for the first time. Few women welcome such erratic emotions during menopause, but knowing what to expect is essential in order to be able to move through them without additional distress.

    Korean Ginseng Panax Ginseng

    Pin on Natural Menopause Relief Tips for Women

    Family: Araliaceae

    The ginseng root is a Chinese medicinal ‘adaptogenic’ herb, which is a herb that may promote resistance to external and internal stresses and may improve your physical and mental function.

    It may be used for relief of menopausal symptoms, stress, fatigue, physical exhaustion and loss of stamina. It is said to heighten your vitality and concentration and improve your sexual function and arousal. One study showed that ginseng improved the number of hot flushes compared to placebo, but overall it did not improve symptoms of hot flushes.

    Precautions: Korean ginseng has been associated with postmenopausal vaginal bleeding . This could be related to an anticoagulant or oestrogenic effect of the herb. It should be used with caution in those on anticoagulant medications, such as warfarin, heparin and aspirin, and stopped a week before any surgery.

    If you have hypertension , or drink excessive amounts of caffeine , you should not take Korean ginseng. It is also said perhaps to worsen infections, so is best avoided. You should only ever use it short-term .

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