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How To Ease Menopause Symptoms Naturally

Vaginal Dryness And Discomfort

How to Relieve Menopause Symptoms Naturally with Herbs

If your vagina becomes dry, painful or itchy as a result of the menopause, your GP can prescribe oestrogen treatment that’s put directly into your vagina as a pessary, cream or vaginal ring.

This can safely be used alongside HRT.

You’ll usually need to use vaginal oestrogen indefinitely, as your symptoms are likely to return when treatment stops. However, side effects are very rare.

You can also use over-the-counter vaginal moisturisers or lubricants in addition to, or instead of, vaginal oestrogen.

Read more about vaginal dryness and sex as you get older.

When Hair Goes Down The Drain

Hair can thin or shed faster around the time of menopause. At the same time, it may show up where you don’t want it — on your chin and cheeks. To save what you have, switch to coloring products that don’t have harsh chemicals. Avoid the sun, which is drying. Got unwanted facial hair? Ask a skin doctor for to help wax, bleach, pluck, or zap it away.


Signs And Symptoms Of Menopause Fatigue

People with menopause-related fatigue may feel they have less energy than usual. This may need to take more breaks while doing tasks, find activities such as walking upstairs more exerting, or take longer to recover from exercise.

Fatigue can affect people mentally, too. People with mental fatigue can have more difficulty thinking, concentrating, remembering, or making decisions.

However, it is worth noting that the signs of menopause-related fatigue can also be symptoms of physical or mental illnesses. It is a good idea to speak with a doctor so that they can determine if menopause is the likely cause.

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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.

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9 Natural Remedies to Ease Menopause Symptoms

Theyre all here and ready to answer your questions online or by phone. Keep asking questions until you get the answer you need.

  • Hair grows much in hands and feet
  • Become sensitive to everything

You may experience other symptoms not mentioned. If you have any questions about the signs of the disease, please consult your doctor.

What Are Risk Factors?

Menopause affects every woman in the middle-aged to the elderly, especially the obese and the regular smoker. You can control this condition by minimizing risk factors. See your doctor for more information.

When To See A Doctor?

You should see a doctor if you experience the following condition:

  • Periods disappear for several months
  • Feeling painful when having sex
  • Bones are easy to break
  • Insomnia for a long time

If you have any of these signs or symptoms or have any questions, please consult your doctor. Each person’s condition is different, so please consult your doctor to select the most suitable option.

There, you have discovered some information about menopause symptoms, it is time to find out what the best tips that can treat this condition. Take a look at!

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Healthy Eating And Menopause

Many women silently suffer during menopause. Now is the time to take action and avoid being a member of the silent majority! Even those with extreme symptoms can help mitigate them. Prepare your body early, surround yourself with support from friends and doctors, and find ways to improve your stress. Think of menopause like a marathon and make it a journey of self-empowerment.

The good news you can naturally improve your life by simplyadjusting the foods you eat.

This menopause shopping list is a handy guide to hang on your refrigerator or put in your reusable shopping bag, so you can focus on the beneficial foods to purchase when youre buying groceries.

Aim for a diet rich in fruits, vegetables, lean protein, whole grains, Vitamin C and D, and fiber. If youre curious about any food, you can look it up in the USDAs FoodDataCentral to get information on the nutrients in each.

Healthy eating during menopause not only helps the number on the scale but impacts how you feel too. Plus, it puts you at less risk for health conditions like high cholesterol, blood pressure, diabetes, and osteoporosis.

Which of the 10 menopause foods are you adding to your healthy lifestyle?

Avoid Trigger Foods And Beverages

Nutrition is an essential part of any healthy lifestyle. What you eat can make or break how you feel. These sentiments are especially true if you are entering menopause.

Womens bodies are incredibly dynamic. Foods that agree with their bodies can turn on them as menopause symptoms manifest.

Common foods to limit:

  • Processed Juices and Smoothies
  • Caffeine

What makes dieting as a menopause natural treatment so challenging is that some otherwise healthy foods can exacerbate symptoms of menopause.

Usually, spicy foods can curb inflammation, regulate appetite, and improve digestion. However, these foods can turn the dial up when hot flashes hit.

We all know baked goods add to the waistline. However, carrying excess weight can make menopause more challenging.

Womens bones lose calcium as they age, which makes these essential parts of our foundations weaker. This extra weight can worsen pains associated with osteoporosis caused by menopause.

Grass-fed red meat is healthy in small servings, as it has essential fatty acids that help boost your brainpower, improve skin health, and repair our gut lining.

However, too much red meat can quickly cause parts of the body to become inflamed. A long-term diet heavily reliant on animal fats can destroy immune cells, hormones, or healthy bone cells.

Lastly, lay back on the caffeine intake. Women who experience brain fog, pain, and hot flashes are bound to get agitated. Coffee will only intensify these problems. Thats why I quit coffee myself!

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How To Relieve Menopause Symptoms Naturally

There are over 30 menopause symptoms women who are about to end their fertile years may experience. While conventional doctors are often quick to recommend hormone replacement therapy , women may be more inclined to pursue natural ways to treat menopause symptoms.

Continue reading to find out some natural ways to relieve menopause symptoms so that you can go back to living a symptom-free lifestyle.

Ways To Reduce Menopause Symptomsnaturally

How to easily balance your hormones naturally. Ease perimenopause/menopause symptoms.

Menopause is a natural process, but for some women, the transition can be difficult physically and emotionally. When menopause occurs, your ovaries stop producing eggs, which means you can no longer get pregnant naturally. Youre considered to be in menopause when you havent had a period in a year and your periods have permanently stopped. Women can enter menopause from age 45 to 60, but the average age to reach menopause is 52.

The time leading up to menopause is called perimenopause, and this process lasts an average of four years and can have a variety of symptoms. The symptoms occur because as your ovaries prepare to shut down, they make different levels of the hormones estrogen and progesterone, causing changes throughout your body.

Night sweats. Hot flashes. Irritability. Irregular periods. These, as well as sleep disturbances, decreased libido and vaginal dryness are some of the well-known symptoms of menopause you may experience as your body adjusts to the hormonal changes. Not everyone has the same symptoms or to the same degree.

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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.


Freeze Out Night Sweats

At night, hot flashes can go on for 3 minutes or more, leaving you drenched in sweat and unable to sleep. But there are ways to keep your cool. Trade the heavy flannels for light PJs. Put a bag of frozen peas under your pillow. Flip the pillow through the night and put your face on the cool side. Choose layers of light blankets over one thick quilt. Use a bedside fan to keep air moving.


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Natural Aids For Menopausal Symptoms

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.
  • Take A Trip To Your Gp

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    About 75% of women who go through the menopause will have symptoms and they are very, very variable just as every woman’s experience of pregnancy is different, says Dr Dawn Harper.

    Some women have the occasional hot flush for a few days, other women have hot flushes and night sweats every few minutes and it goes on for years, with everything thing in between.

    But if you are struggling with an emotional or physical problem, please go and speak to your GP. Even if you’re pretty confident you don’t want HRT, you can have the conversation about all the other things available to help you – it’s not HRT or nothing.

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    Move Your Body Regularly With Low Intensity Activities

    Our bodies need regular movement. Not only does it keep us physically fit, but it also clears our minds and makes us feel mentally strong.

    With menopause its important to be mindful of the type of exercise you do.

    Strenuous exercise tends to increase stress and if your symptoms are severe, then you may not recover very easily from a hard workout.

    So, youre better off going with less stressful activities like:

    • yoga
    • low to moderate difficulty hikes
    • dancing

    Change Your Lifestyle And Your Wardrobe

    Cutting back on alcohol and caffeine can help, as well as avoiding spicy foods if youre having hot flushes.

    Just think about your wardrobe too, says Dawn, natural fibres rather than man-made fibres are better if you’re struggling with hot flushes – and its all about the layers.

    Jo McEwan from Hot Flush says it helps to exercise, which can ward off things like heart disease, osteoporosis, strokes and diabetes.

    I made myself do a bit of boxing, and running if I can do it anyone can, because I dont like exercise!

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    Ease Menopause Symptoms Naturally With Alternative Medicine

    Natural treatments for menopause are gaining more popularity because they can be more effective for intense symptoms than simple lifestyle changes, yet have less severe side effects than traditional treatments, such as HRT.

    Two most popular natural remedies for menopause are phytoestrogenic herbal supplements and hormone-regulating supplements. Each serves a specific function within the female body.

    Phytoestrogenic herbal supplements – such as black cohosh, red clover, St. John’s wort – act by introducing potent plant estrogens into the body in order to replenish the majority of the estrogens that have been lost when ovarian production halted, mimicking the effects of the hormone.

    As such, they can help relieve symptoms related to an estrogen deficiency. However, over time, the body may become less capable of producing estrogen on its own, further decreasing the body’s own hormone levels.

    On the other hand, hormone-regulating supplements, like Macafem, support the natural production of hormones. Unlike phytoestrogenic supplements, which introduce outside hormones into the body, hormone-regulating supplements nourish the endocrine glands to produce natural hormones more efficiently. Accordingly, they are a safer way to treat menopause symptoms.

    Other alternative methods for menopause symptom relief include homeopathy, aromatherapy, talk therapy, acupuncture, and biofeedback.

    What Causes Menopause Fatigue

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    Fatigue as the direct result of menopause may happen because of the hormonal changes that take place during the transition.

    During perimenopause, the ovaries stop producing as much estrogen and progesterone. This can have a knock-on effect on other hormones, such as adrenal and thyroid hormones. These hormones regulate cellular energy in the body. If they are imbalanced, a person may feel fatigued.

    Another potential cause for menopause fatigue is lower-quality sleep. Other symptoms of menopause, such as hot flashes and night sweats, can cause a person to wake up frequently during the night. Additionally, insomnia is a potential menopause symptom in itself, which may lead to tiredness in the daytime.

    The authors of a 2019 study speculate that societal pressures may also affect women at mid-life, which could contribute to stress and fatigue. Specifically, traditional gender roles mean that many women at this age may be caring for children and continuing to work while going through a significant life change.

    There are other potential causes for fatigue that can occur at mid-life, too, such as:

    • sleep apnea, which can lower sleep quality and cause daytime tiredness
    • sleep disorders

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    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.

    Weight Gain

    Anxiety and Mood Disruptions

    Sleep Issues

    Nutrient Deficiency

    Korean Ginseng Panax Ginseng

    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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    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.

    Natural Treatment For Menopause

    Menopause Symptoms and Home Remedies to Treat 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.

    Keep in mind that you might need to consume less calories overall in order to maintain your weight as you get older. Due to a decrease in muscle mass and slowing of your metabolism, its more important than ever to limit processed foods and focus on eating a clean diet.

    Foods that can help manage menopause symptoms include:

    2. Avoid Foods that Make Menopause Worse

    3. Take These Supplements for Menopause Relief

    Although less commonly used at home on your own, other botanicals/herbs can also help manage symptoms including: evening primrose oil, licorice root, wild yams, red raspberry leaves, chaste tree and sarsaparilla. Each one has a specific symptom that they are able to help treat, so it can be very helpful to talk with a trained naturopath doctor to help guide you into using proper dosages and combinations.

    4. Reduce & Manage Stress

    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.

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