Women who reach their late 40s and early 50s will naturally experience the symptoms of menopause due to the inability of the body to produce estrogen. The body goes through different stages namely, perimenopause, menopause, and postmenopause. During these stages, women may experience different signs and symptoms that usually do not need medical treatment. However, menopausal women are also vulnerable to health complications such as diabetes, obesity, and cardiovascular diseases. Hence, some symptoms can have serious health problems and require medical attention.
While menopausal symptoms such as hot flushes, weight gain, chills, night sweats, sleep problems, and mood swings could last for months and even years, there are natural remedies that will alleviate these irritable symptoms. Furthermore, natural remedies are the best option for women who do not want to undergo estrogen therapy.
1.Prevent Osteoporosis By Eating Foods Rich In Calcium And Vitamin D
When the body stops producing estrogen, menopausal women become vulnerable to osteoporosis. During menopause, bones can weaken due to hormonal changes, thus, it is vital to consume foods that give nutrients to your bones. Calcium-rich foods such as fish, dairy, and green leafy vegetables can easily be obtained in the market. Moreover, cereals, fruit juices, and soya drinks are fortified with calcium. Vitamin D intake, on the other hand, can strengthen your bones and highly prevent fractures. Sunlight is the main source of Vitamin D, however, there are food supplements such as fish oil or cod oil that are also fortified with Vitamin D.
Vitamin D deficiency not only affects bone health but also is linked to cancer and chronic diseases. While there is much expensive therapy such as anticonvulsants and menopausal hormone therapy, the need for an inexpensive alternative therapy should be a high priority. Hence, treating vitamin D deficiency could eliminate the symptoms of menopause. Furthermore, vitamin D deficiency is also attributed to mood disturbances and musculoskeletal aches.
2.Consume Black Cohosh Herb
Black Cohosh is used to treat menopausal women who experience night sweats. It helps relieve the body of sleep disturbance as well as prevent mood changes. Fortunately, Black Cohosh is already in tablet or capsule form, hence it can easily be obtained. As with other food supplements, it is always crucial to talk to your doctor before taking Black Cohosh as this may cause interference with your other medications.
3.Consider An Acupuncture Therapy
Acupuncture is another natural remedy for menopause that has essential benefits. It is a treatment that alleviates conditions relating to anxiety, hormonal imbalances, insomnia, and mood irritability. When you go through the treatment, acupuncture balances your hormones to improve your emotional wellbeing. In some medications, acupuncture is combined with aromatherapy to improve your health during the menopausal stage.
Acupuncture as a therapeutic alternative in treating menopausal symptoms has effectively treated menopausal women who are in the perimenopausal stage. Moreover, acupuncture therapy is safe and effective in treating hormonal fluctuation and other various health conditions.
4.Practice Relaxation And Controlled Breathing
Relaxation is very important for women who are already experiencing the negative impact of menopause. While this may be an easy thing to do, a lot of women are having a hard time controlling their mind and emotions. During menopause, factors that trigger your symptoms are inevitable, however, you need to get familiar with your breathing pattern. To do this, you need to go to a quiet location and free yourself from anxiety and worries.
Mental imagery relaxation is a type of relaxation that focuses on creating positive thoughts and affirming positive talks. You need to identify negative thoughts and transform this negativity into positive ones. On the other hand, progressive muscle relaxation can be done by letting go of all the tensions in your body, take a few deep breaths and exhale slowly. In this way, you are able to process your emotions and eventually create a positive feeling.
Since menopausal women tend to be emotional and depressed, the practice of slow breathing helps decrease fatigue and stress. Daily repetitions of slow breathing techniques reduce the symptoms.
5.Include Regular Exercise In Your Daily Routine
When you are already in your menopausal stage, it is most important to develop a healthy lifestyle through regular exercise. It will not only benefit your body by minimizing the effects of menopause but exercise will also improve your overall health. With regular physical activity combined with a healthy diet, you will eliminate the possibility of gaining weight. Depending on your body needs, you can do so many physical activities that will strengthen your cardio, burn body fats, and strengthen your bones.
Yoga and meditation are also effective in dealing with menopause because they promote relaxation and relief. Consistent yoga practice promotes better blood circulation throughout the body. Yoga is also associated with eliminating weight gain, improving mental focus and emotional stability.