Menopause is an integral part of every woman’s life, and we need to accept it and prepare for her arrival. When the symptoms of menopause are already there, we have to face them and find the appropriate menopause treatment. 

Menopause usually, on average, begins around the age of 50, but in some women, it occurs even earlier and lasts for a few years. While it is customary to worry and think about how to get through this period, there are natural tips to help alleviate the symptoms of menopause.

If you want to consult a doctor, discuss your experience with symptoms of menopause and find out what natural menopausal treatments exist, feel free to contact our experienced gynecologist, Dr. Stefan Novac.  

Symptoms Of Menopause

Our ovaries produce the hormones estrogen, progesterone, and androgen hormones. The symptoms of menopause occur as a result of a decrease in the hormone estrogen by the ovaries. 

Some of the symptoms of menopause can be:

  • hot flashes
  • night sweats
  • changes in the menstrual cycle
  • vaginal dryness
  • mood changes
  • irritability
  • depression
  • tiredness
  • sleep problems
  • joint pains
  • memory loss in case of early menopause

About 21% of women will not feel any changes and symptoms, but most women will. Nearly 80% of women experience menopausal symptoms, and they can sometimes make life difficult. Most women want to get through this phase with natural help for menopause.

If you think that you cannot cope with menopause and its symptoms on your own, or you need expert advice, consult a doctor. Your gynecologist will give you menopause tips and recommend a treatment based on the interview, examination, and tests. You will feel safer with the advice of an expert. So, feel free to schedule your appointment at ACE OBGYN in Pembroke Pines, FL with dr Stefan Novac and tell us how you feel and what concerns you have.

Tips For Natural Treatment Of Menopause

 

Senior Old Eldery Aged Woman Grandmother Cooking Salad in Kitchen at Home.

Tips on how to overcome menopause are always welcomed by every woman who is going through this period of life. Most women do not want to use medication but opt for natural help for menopause.

During menopause, the risk of some diseases such as osteoporosis, heart disease, diabetes, and obesity increases. That is why it is essential to turn to a healthier diet and lifestyle and apply these natural tips for menopause treatment in the long run to maintain your general health.

Some tips for natural menopause treatment are: 

  • Choose What You Eat

You are what you eat. And indeed, it is so. Everything we take into our body affects its condition. If our organism is strong, it will be able to cope with all the problems it faces. 

One of the tips for menopause is maintaining a proper diet. It is an indispensable part of natural help for menopause. This diet contains a lot of foods rich in fiber, fruits, and vegetables, but some foods should be avoided.

Here are some dietary tips for menopause: 

Calcium and vitamin D are essential for our bones, and they are an important component of natural menopause treatment. Everything that happens in our body during menopause, even in postmenopause, and above all, changes in hormone levels, leads to the weakening of our bones and the potential risk of fractures but also osteoporosis. Bones become brittle and need more nutrients that are full of calcium and vitamin D.

Dairy products, such as cheese, yogurt, and milk, are rich in calcium. It is also found in legumes, sardines, tofu cheese, green leafy vegetables such as kale, spinach, lettuce, and many kinds of cereal. If you do not consume dairy products, you can use drinks and smoothies from plants rich in calcium as an alternative.

Sunlight is the primary source of vitamin D; our skin produces it in contact with sunlight. However, as the skin ages, it is less and less able to make this vitamin. Therefore, it is necessary to take it as a supplement and increase the intake of foods rich in vitamin D. The source of vitamin D is oily fish, cod liver oil, and eggs.

One of the best tips for menopause is to eat more fruits and vegetables. These foods are essential for any diet, not just the menopausal diet because they are full of vitamins and minerals, fiber, and antioxidants and have fewer calories. They help in the prevention of the development of heart disease, the prevention of bone density loss, and the reduction of body weight.

Phytoestrogens are beneficial natural plant compounds. They help balance hormones because they mimic the effects of estrogen.

The examples of people from Asian countries where more foods with phytoestrogens are consumed, but also the examples of various studies, have proven that they are a natural help in menopause for hot flashes and night sweats, as well as for reducing cholesterol and blood pressure.

Phytoestrogens can be found in:

  • soy and soy products 
  • tofu
  • seeds (flax, lin, sesame)
  • tempeh
  • beans

There is a loss of muscle mass with age, and menopause can only contribute to that. Protein-rich foods help prevent muscle mass. By consuming proteins every day, you can maintain muscle mass and reduce weight because they give a feeling of satiety and increase calories burned.

The advice is to eat foods rich in protein during menopause, such as:

  • fish
  • meat – turkey and chicken breast
  • eggs
  • nuts
  • dairy products – cottage cheese, greek yogurt, milk

We advise you to reduce the intake of refined sugar, saturated fats, and processed foods during menopause as they may worsen the symptoms of menopause. It has been confirmed that these compounds affect bone health, elevated cholesterol, blood sugar, and weight gain, and thus the risk of developing various diseases is much higher.

In addition to negatively affecting your physical condition, it also affects a woman’s mental health. It can evoke feelings of fatigue, weakness, and even depression.

Avoid trigger foods such as spicy or sugary foods and beverages rich in caffeine and alcohol. Such dietary habits can only worsen the symptoms of menopause and negatively affect your mood, hot flashes, or night sweats, and they do not benefit your body.

  • Drink more water 

One of the main tips for natural menopause treatment is water. Decreased estrogen levels also affect dryness during menopause. Therefore, it is necessary to drink enough water. It is recommended to drink 8 to 12 glasses of water a day.

Water will help reduce bloating caused by hormonal oscillations and changes in menopause. It has a beneficial effect on weight loss and metabolism. If you drink two glasses of water half an hour before a meal, you will feel full, avoid overeating, and consume less food and calories during the meal, which can help you lose weight.

  • Regular meals

During menopause, it is important to eat regularly. If you have not managed to organize yourself and eat regularly by then, it would be good to start practicing a regular diet at menopause.

This way, you will not worsen the symptoms of menopause, and you will be able to maintain your body weight. Skipping meals can only lead to weight gain, and we don’t want that.

  • Weight maintenance

It is common for menopausal women to gain weight due to hormones, genetics, aging, and other factors, but this does not have to be the case if you practice a proper and regular diet and do not skip meals. 

Maintaining a moderate weight reduces the risk of diabetes and heart disease. Also, during menopause, hot flashes, night sweats, and irritability decrease in women who take care of their diet.

  • Exercise 

Physical activity, even before menopause, strengthens your bones, increases muscle mass, improves metabolism, and reduces the risk of cardiovascular and other diseases. Also, it reduces stress – you are in a better mood, and you sleep better.

According to this, exercise is one of the menopausal tips you should practice. There are specially designed exercises for menopausal women that are based on Pilates and walking exercises. The exercises will certainly be useful for your physical and mental condition and health in menopause.

  • Use natural supplements

 

Smiling Happy Healthy Middle Aged 50S Woman Holding Glass of Water Taking Dietary Supplement Vitamin Pink Pill Isolated on White Background

If you think that natural supplements will help you cope with the symptoms of menopause, you are not alone. Many women opt for medications and supplements. It has not been completely proven how effective they are, but they exist on the market. We will mention some of them, but you should consult a doctor if you plan to use them.

Some of the supplements often used in menopause are:

 Phytoestrogens – you can take them through food or as supplements

  • Black cohosh – this supplement is thought to have a positive effect on hot flashes.
  • Red clover – red clover isoflavone supplements can help reduce hot flashes, but there is still not enough research on how it affects other menopausal symptoms
  • Other supplements – probiotics, prebiotics, cranberry extract, coffee, DHEA-S, dong kuai, evening primrose oil, and others

All of these supplements are used, as previously mentioned, to relieve menopausal symptoms and are advised as part of natural menopause treatments. However, everything should be taken with a grain of salt because scientific research has not confirmed how effective they are.

The Bottom Line

Unfortunately, some conditions, processes, and phases in the human body simply have to occur, and menopause is one of them.

Menopause is not a disease, it is natural, and every woman must go through it, but it is individual how they will experience the symptoms. These tips for natural menopause treatment should be implemented in everyday life as they can help improve our organism’s general condition.

For more tips and help, you can contact us at ACE OBGYN in Pembroke Pines, FL. We are here to help you and answer your questions.