Menopause is indeed one of the most difficult times of a woman’s life. The symptoms will include hot flashes, night sweats, mood swings, irritability, and tiredness. Menopause begins in the late 40s to early 50s for many women and usually lasts for a few years. The symptoms are very mentally taxing for several women. So here are some natural ways to reduce these symptoms:
1. Eat foods rich in calcium and Vitamin D
The hormonal changes in Menopause will cause the bones to weaken. And hence you need to eat a lot of food rich in calcium and Vitamin D to strengthen the bones. Calcium can be found in milk and milk products like cheese and yogurt. The best source of Vitamin D is sunlight, but if you are not out in the sun much, you can try taking a Vitamin D supplement.
2. Archive and maintain a healthy weight
It is very easy to gain weight during menopause because of hormonal imbalance. This weight gain can lead to other diseases including heart disease and diabetes. Also, the increase in weight can aggravate symptoms of menopause like hot flashes and night sweats. So exercise to maintain a healthy weight to have a healthier life.
3. Eat lots of fruits and vegetables.
Eating a lot of fruits and vegetables not only will help you have balanced nutrition but also will help you lose weight and hence reduce the symptoms of menopause. It will also reduce the chances of heart diseases.
4. Avoid Trigger Food
Some food may trigger hot flashes and night sweats. They may trigger you more when you eat them at night. The common triggers involve caffeine and alcohol. Keep track of other food that may be triggering your symptoms and avoid taking them.
5. Exercise Regularly
Exercise not only will help you in reducing weight but also help in healthier metabolism. You will have healthier joints and bones, decreased stress and better sleep.
6. 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. Foods rich in phytoestrogens include soybeans and soy products, tofu, tempeh, flaxseeds, linseeds, sesame seeds and beans.
7. Drink enough Water
During menopause, women often experience dryness. This is likely caused by the decrease in estrogen levels. Drinking 8–12 glasses of water a day can help with these symptoms. Drinking water can also reduce the bloating that can occur with hormonal changes.
8. Reduced 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.
9. Don’t skip meals
Not skipping meals is very pivotal to fighting the menopause symptoms. Irregular eating may make certain symptoms of menopause worse and may even hinder weight loss efforts.
10. Eat Protein-Rich Foods
Regularly eating protein throughout the day can help prevent the loss of lean muscle mass that occurs with age. One study found that consuming protein throughout the day at each meal may slow down muscle loss due to ageing.
Menopause is not an illness. It is a natural process. Though its symptoms can be difficult to deal with, eating the right diet and exercising regularly may help alleviate and prevent them.