Dealing With Menopause Naturally
From puberty to pregnancy, women experience many physical and emotional changes caused by changes in hormones, and when they reach their midlife, they experience menopause. ;A study published by the National University of Singapore showed that most women in Singapore reach menopause at 49 years. While it can certainly be a trying time, its important to remember that menopause is an inevitable part of being a woman and that there are ways you can ease and cope with the symptoms that come with it.;;
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.;
Memory And Concentration Problems
During perimenopause, women often complain of short-term memory problems and difficulty with concentration. Study results looking at the relationship between falling hormone levels and cognitive function have been inconsistent. Some women do believe that low dose estrogen after menopause helps them think. But the research has not supported this. Stress likely plays a more important role in memory and thinking compared to hormonal fluctuations.
Treating memory and concentration problems. Just as it isn’t clear what causes memory and concentration problems, there is no obvious remedy. Staying physically active and scheduling at least 150 minutes per week of dedicated exercise may be the best way to maintain brain health. Brain and memory experts also recommend that people work to keep their brain functioning at its peak by taking on new and interesting challenges. Use your mind in many different ways. Do crossword puzzles. Learn a new musical instrument or sport. Play chess. Read more books. Learn a new language or how to use the computer. The idea is to challenge your brain in new ways.
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Dietary Solutions To Help With The Following Symptoms
The following stimulants such as tea, coffee, alcohol and chocolate may trigger hot flushes, especially when taken at night.
Avoid snacking on sugary foods, all too often a sharp rise in your blood glucose level may be followed by a sharp dip and leave you feeling tired and drained. Choose fresh fruit instead.
Many people associate the menopause with weight gain but, as we get older, we need fewer calories as our metabolic rate slows down. Eating slightly less sounds a simple solution but combined with doing more exercise, this will help. Walking is good for your heart; it burns calories and helps to protect your bones from osteoporosis.; Aim for 30 minutes brisk walking at least 5 times a week.
Depression and Irritability
Eat more complex carbohydrates such as oatmeal, bran and brown rice as they will help to increase serotonin levels.; This will help control appetite and make you feel better in yourself.; Other useful strategies to help you feel less irritable are to eat breakfast and also to eat little and often which will balance your blood sugar.
Healthy balanced eating will help to keep your bones strong.
Eat meals which include a wide variety of foods from the four main groups, including;
- fruit and vegetables
- milk and dairy products
A balanced diet will provide all the vitamins and minerals that you need to keep your bones healthy.
How Menopause Disturbs Our Hormone Balance
Wondering how hormones send their messages to different parts of the body? Heres a rundown of the process!
The whole process begins when hormone production takes place in your glands. Your hormones travel via your blood to the different cells and organs in your body. When they reach their destination, they knock on your cellsgatekeepers, called receptors, where they will relay their message.
If your receptors feel like your cells need them, they allow entry to dock into your cells, and they will turn on a specific function. This is how your hormones keep the body balanced. But
During menopause, your hormone production changes big time. In the early stages, your ovaries start to falter, but they will still produce normal amounts of estrogen. On the other hand, progesterone production reduces. This causes an imbalance called estrogen dominance where estrogen is higher relative to progesterone. In the later parts of menopause, you experience declining hormone levels, which can make you deficient.
As the receiving end, your receptors will accept whats coming to them. Excessive estrogen in your body will hyperactivate your organs and the lack of progesterone may affect some body functions. Hormone deficiencies on the other hand slows down the majority of your body functions and you may experience symptoms such as:
- Changes in your monthly periods
- Slow digestion
- Sluggish metabolism
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Limit Consumption Of Caffeine
Some research suggests that;drinking caffeine can make hot flashes worse;for post-menopausal women. This link may have something to do with caffeines ability to dilate blood vessels, which increases the flow of blood throughout the body. In addition to coffee, watch your tea consumption, as most teasother than herbal varietiescontain a great deal of caffeine.;
How To Embrace Menopause Naturally
Menopause is a phase that comes in the life of every woman, when their reproductive phase ceases completely. It generally happens between the ages of 50-55 years but there are some aberrations, which indicate early cessation in some women that come up during early 40s, whereas in another group menopause comes very late in life i.e. after the age of 60.
Menopause is of course not a sudden process as the change from menstrual phase to menopause is transitional in nature. That particular in-between stage is called perimenopause, when noticeable changes in the pattern and duration of period can be observed. Finally when the period stops coming for consequent 12 months, it is regarded as menopause.
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What Can Be Done To Overcome These Changes
Spontaneous menopause is unavoidable. Every woman faces some or the other effects of menopause along with cessation of menses. Proper explanation about these bodily and psychological changes remove their fears, lowers anxiety, depression and many other psychological symptoms. Reassurance can go a long way. Most postmenopausal symptoms like hot flushes, insomnia, anxiety, bloating are short lived and eases out with time.
What Can I Do About Hot Flashes
Hot flashes occur from a decrease in estrogen levels. In response to this, your glands release higher amounts of other hormones that affect the brain’s thermostat, causing your body temperature to fluctuate. Hormone therapy has been shown to relieve some of the discomfort of hot flashes for many women. However, the decision to start using these hormones should be made only after you and your healthcare provider have evaluated your risk versus benefit ratio.
To learn more about women’s health, and specifically hormone therapy, the National Heart, Lung, and Blood Institute of the National Institutes of Health launched the Women’s Health Initiative in 1991. The hormone trial had 2 studies: the estrogen-plus-progestin study of women with a uterus and the estrogen-alone study of women without a uterus. Both studies ended early when the research showed that hormone therapy did not help prevent heart disease and it increased risk for some medical problems. Follow-up studies found an increased risk of heart disease in women who took estrogen-plus-progestin therapy, especially those who started hormone therapy more than 10 years after menopause.
The WHI recommends that women follow the FDA advice on hormone therapy. It states that hormone therapy should not be taken to prevent heart disease.
Practical suggestions for coping with hot flashes include:
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What Happens During Menopause
Ovaries, is the main reproductive organ in female body which is responsible for production of eggs and female hormones such as Estrogen, Progesterone, Follicle Stimulating Hormone , Lutenizing Hormone and Testosterone etc.
Along with age, ovaries become inactive and secretion of these hormones gets reduced drastically which indicates the permanent impairment of reproductive system in females.;Along with that it brings a lot many changes in the physical and psychological level of a woman.
How To Balance Hormones Naturally For A Better Menopause
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Have you heard that balanced hormones mean a balanced life? There might be some truth to this!
A hormones job in the body is enormous! They tell our organs when its time to go to work. They have the power to make our hearts beat faster and send signals to the brain that were hungry. Hormones also prepare the gut for incoming food and tell the body when its time to sleep.
Hormones are a family of molecules that act as messengers. After they are made in a specific gland, they will travel to other parts of the body to control and instruct how cells and organs do their work.
Whats more impressive? One hormone can play many hats and may influence other hormones to improve our overall body functions. For example, estrogen is a sex hormone, but it also contributes to the brain, heart, gut functioning, etc.
Since weve come to this topic, here are three hormones that may affect our menopause journey, plus learn how you can balance hormones naturally in 5 simple ways!
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Testing For Hormone Balance
Theres a saying, if it isnt broke, dont fix it!
A lot of the symptoms for hormonal imbalance are similar to other disorders. To know for sure, we can visit our doctor for more advice and proper hormone testing. But we may also do it on our own , with the help of menopause tests. This will help us know if we are deficient or in excess of some hormones. Its also best to check for your vitamin and mineral levels because deficiencies may also cause symptoms.
Hormone tests are able to measure a wide range of hormones like estrogen, progesterone, testosterone, DHEA, luteinizing hormone, follicle stimulating hormone and even cortisol and insulin. Taking a thyroid test may also help because thyroid problems can mimic the symptoms of menopause.
There are also assessment quizzes that allow us to take note of our signs and symptoms. You can find out more about them in our article !
Blowing another birthday candle every year isnt so bad. Aging is a wonderful experience that we can enjoy, even with menopause around! However, even in our 40s and 50s, we still live hectic lives, and this is when our hormones need extra care the most.
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Three Important Hormones In Menopause
The hormonal system is a complex and fragile system in the body. The same hormones that keep you happy and healthy may also cause distress. Hormonal imbalance happens throughout your life, but what you experience during menopause is different.
The dance of hormones during menopause means your hormone levels may go and up-down. These unpredictable shifts cause hormonal imbalances, which may result in a myriad of menopause symptoms. The three dominating hormones in your body include:
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Complementary And Alternative Therapies
Complementary and alternative treatments, such as herbal remedies and bioidentical ;hormones, are not recommended for symptoms of the menopause. This is because it’s generally unclear how safe and effective they are.
Bioidentical hormones are not the same as body identical hormones. Body identical hormones, or micronised progesterone, can be prescribed to treat menopausal symptoms.
Some complementary and alternative therapies;can also;interact with other medicines and cause side effects.
Ask your GP or pharmacist for advice if you’re thinking about using a complementary therapy.
Page last reviewed: 29 August 2018 Next review due: 29 August 2021
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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What Are The Natural Remedies To Sleep Better During Menopausal Time
lifestyle changes that can enhance sleep are powering devices down an hour before bed, taking a warm shower before bed, and a comfortable bedroom
Though for you menopause and insomnia may be linked irrevocably, the same natural remedies can be used no matter what the cause of your insomnia. Being physically active can often help you sleep well. Research shows that those who exercise for an hour, five days each week, have deeper and more restful sleep.
Another way to combat insomnia is to incorporate certain foods into your dinner time or night time snack routine. Some sleep aiding foods include cheese, almonds, salmon, whole grain crackers, cherries, and bananas. Additionally eating other foods can inhibit your sleep. These sleep stealing foods include anything with caffeine, alcohol, spicy foods, and high fat foods. Not to say you cant indulge in these things at all, just keep it to at least six hours before you want to go to sleep.
Other lifestyle changes that can enhance sleep are powering devices down an hour before bed, taking a warm shower before bed, and a comfortable bedroom whatever that means for you.
Other natural remedies for sleep include sniffing lavender , sipping chamomile tea, St. Johns Wort, Valerian, Kava, Passion flower, Melatonin, and the California poppy.
Perimenopause And Its Symptoms
The time before menopause, when a woman may be missing periods here and there and typically experiencing the worst of the symptoms, is called perimenopause.
Until youve gone an entire 12 months without a period, you may have some of the following symptoms as your body adjusts to hormonal changes:
Hot flashes, chills, and night sweats
Slowed metabolism and weight gain
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Eat More Foods That Are High In Phytoestrogens
Phytoestrogens are naturally occurring plant compounds that can mimic the effects of estrogen in the body.
Therefore, they may help balance hormones.
The high intake of phytoestrogens in Asian countries such as Japan is thought to be the reason why menopausal women in these places rarely experience hot flashes.
Foods rich in phytoestrogens include soybeans and soy products, tofu, tempeh, flaxseeds, linseeds, sesame seeds and beans. However, the phytoestrogen content in foods varies depending on processing methods.
One study found that diets high in soy were associated with reduced cholesterol levels, blood pressure and reduced severity of hot flashes and night sweats among women who were starting to enter menopause .
However, the debate continues over whether soy products are good or bad for you.
Evidence suggests that real food sources of phytoestrogens are better than supplements or processed foods with added soy protein (
Drinking 17 oz of water, 30 minutes before a meal may lead you to consume 13% fewer calories during the meal .
Drinking enough water may help prevent weight gain, aid in weight loss and reduce symptoms of dryness.
Natural Treatments For Your Menopause Symptoms
To offset menopause symptoms like hot flashes and night sweats, a first step for many health care providers is to prescribe estrogen hormone therapy. Although in most cases hormone therapy is the right choice;for some patients, alternate approaches might be more suitable. At AdvantageCare Physicians, our whole-you care approach is based on knowing about all of the physical, emotional, and lifestyle factors that impact your health. And that includes discussing the full range of menopause treatment choices available to you.
Boost The Odds Of Sleep
Yoga, tai chi, and meditation can help you get shut-eye, research shows. Any exercise can make a difference — just stop 3 hours before bedtime. Skip a nightcap, since alcohol will wake you up later. Sip warm milk instead. It has a substance in it that can help you relax. Still up? Get out of bed and read until sleepy. If you still have trouble, talk to your doctor about short-term sleep aids.
Natural Remedies For Common Menopause Symptoms
Through research over the last 4½ years, its been discovered that there are over 85 different signs and symptoms of menopause. Today were going to talk about some of the more common ones, like hot flashes, night sweats, weight gain, sleep issues, anxiety and mood disruptions.
Hot Flashes and Night Sweats
Approximately 75% of women in perimenopause and menopause experience hot flashes and night sweats. They are the most widely reported symptom of menopause and can last for years. From a diet and lifestyle perspective, you can try these tricks to reduce them:
- Identifying and decreasing triggers of hot flashes and night sweats. Often these are alcohol, caffeine and spicy foods.;
- Managing stress by going for walks in nature, exercising, reading, meditating, or just finding your calm.
- Wearing light, breathable materials and dressing in layers to adapt to any sudden hot flashes.
- Exposure to hot water, even on your hands, can trigger a hot flash. Using room temperature or cold water instead can help avoid this unpleasant sensation.
- Eating a whole foods diet and avoiding ultra-processed foods, additives and sugar are key, especially when it comes to managing blood sugar levels. This is important because women with higher blood sugar levels have been shown to have more hot flashes, lower estrogen and progesterone cells that become less responsive to insulin, putting you at risk for Type 2 Diabetes.
Anxiety and Mood Disruptions