Natural Treatments for Menopause

Menopause typically starts in the late 40s or early 50s and lasts a few years.

At least two-thirds of menopausal people have symptoms of menopause at this time (1Trusted Source).

These consist of nocturnal sweats, mood swings, irritation, and fatigue (1Trusted Source).

Menopausal women also have a higher risk of developing a number of illnesses, such as osteoporosis, obesity, heart disease, and diabetes (2).

Many people seek solace from natural vitamins and treatments (3).

Here is a list of 11 all-natural strategies to lessen menopause symptoms.

1. Consume calcium- and vitamin D-rich foods.

Menopause-related hormonal changes can weaken bones and raise the risk of osteoporosis.

It's critical to consume adequate calcium and vitamin D in your diet as these nutrients are related to strong bones.

A lower incidence of hip fractures due to weak bones is also linked to adequate vitamin D intake during postmenopause (4).

Dairy items like yogurt, milk, and cheese are among the many foods that are high in calcium.

Calcium is also abundant in green, leafy vegetables like kale, collard greens, and spinach. It is also prevalent in sardines, tofu, legumes, and other foods.

Additionally, foods that have been fortified with calcium, such as some cereals, fruit juice, or milk substitutes, are also excellent sources.

Since your skin manufactures vitamin D when exposed to sunlight, sunlight is your main supply of this vitamin. But as you age, your skin becomes less effective at producing it.

Increasing food sources of vitamin D or taking a supplement may be important if you don't get much sun exposure or cover up your skin.

Oily fish, eggs, cod liver oil, and foods fortified with vitamin D are some examples of rich dietary sources.

2. Maintain a healthy weight

Weight increase during menopause is typical.

This may be brought on by a mix of genetics, aging, lifestyle, and changing hormones.

Excess body fat increases the chance of acquiring diseases including diabetes and heart disease, especially around the waist.

Additionally, menopause symptoms may be impacted by body weight.

In a study of 17,473 postmenopausal women, it was discovered that hot flashes and night sweats were more likely to disappear in those who lost at least 10 pounds (4.5 kg) or 10% of their body weight over a year (5Trusted Source).

More information about weight loss during menopause can be found here.

3. Consume plenty of fruit and veggies.

Many menopause symptoms can be avoided with a diet high in fruits and vegetables.

Fruits and vegetables are excellent for weight reduction and weight maintenance since they are low in calories and make you feel full.

They might also aid in the prevention of some illnesses, such as heart disease (6Trusted Source).

This is crucial because the risk of heart disease tends to rise after menopause. Age, weight increase, or possibly lower estrogen levels may be to blame for this.

Finally, eating more fruits and vegetables may help stop bone loss.

Diets rich in fruit and vegetables may prevent bone degradation, according to one observational research of 3,236 women between the ages of 50 and 59. (7Trusted Source).

4. Skip the trigger foods.

Foods can affect mood and cause hot flashes, night sweats, and other symptoms.

When consumed at night, they may become triggers even more frequently.

Caffeine, alcohol, and foods that are sweet or spicy are examples of common triggers.

Log your symptoms. If you believe that certain foods make your menopause symptoms worse, try cutting back on your intake or avoiding them altogether.

5. Regular exercise

The effectiveness of exercise in treating hot flashes and night sweats is currently unproven due to a lack of sufficient research (8Trusted Source, 9Trusted Source).

However, there is proof to back up additional advantages of consistent exercise, such as Pilates-based workout regimens. These advantages include increased metabolism and energy, stronger bones and joints, less stress, and better sleep (10Trusted Source, 11).

For instance, a Korean study that examined the effects of a 12-week walking exercise program discovered that it enhanced the physical and mental health as well as the general quality of life in a group of 40 menopausal women (12).

In addition to improving overall health, regular exercise has been linked to lower risk of developing diseases and disorders like cancer, heart disease, stroke, high blood pressure, type 2 diabetes, obesity, and osteoporosis (13Trusted Source).

Studies suggest that regular exercise may help lower the risk of heart disease in menopausal women, whose risk is already significantly increased (14Trusted Source, 15).

6. Consume more meals high in phytoestrogens.

Phytoestrogens are organic plant substances that can imitate estrogen's physiological effects.

As a result, they might aid in hormone balancing.

It is believed that the high use of phytoestrogens in Asian nations like Japan is the cause of the rarity of hot flashes among menopausal persons there.

Phytoestrogen-rich foods include:

• soy products and soybeans
• tofu
• tempeh
• flaxseeds
• linseeds
• seeded sesame
• beans

However, different processing techniques result in different amounts of phytoestrogen in food.

In one study, it was discovered that soy-rich diets were linked to lower blood pressure, cholesterol, and the intensity of hot flashes and night sweats in menopausal women participants (16Trusted Source).

The question of whether soy products are healthy or not, however, is still up for debate.

There is evidence to support the idea that natural food sources of phytoestrogens are preferable to supplements or processed foods with soy protein added (17, 18).

7. Obtain enough liquids

Dryness is a common problem throughout the menopause. This is probably brought on by the drop in estrogen levels.

Water consumption of 8 to 12 glasses per day helps alleviate these symptoms.

Additionally, drinking water can lessen the bloating brought on by hormonal changes.

Additionally, water can aid in weight loss and prevent weight gain by making you feel full and slightly raising metabolism (19Trusted Source, 20Trusted Source).

30 minutes before to a meal, drinking 17 ounces (500 ml) of water may help you consume 13% fewer calories (20Trusted Source).

8. Cut back on processed meals and refined sugar

A diet strong in sugar and refined carbohydrates can cause your blood sugar to fluctuate dramatically, leaving you exhausted and agitated. This could make menopause symptoms—both physical and psychological—worse.

In fact, a study discovered that postmenopausal women's risk of developing depression may be increased by diets high in refined carbohydrates (21Trusted Source).

In particular, if processed foods are supplanting the nutrients you require from a daily balanced meal, diets high in processed foods may have an adverse effect on bone health.

An extensive observational study discovered that diets heavy in processed and snack foods were linked to poor bone integrity in women aged 50 to 59. (7Trusted Source).

9. Never skip meals.

When going through menopause, it may be vital to eat regularly.

Regular eating may improve some menopause symptoms while also making weight management more challenging.

In a year-long postmenopausal women's weight management program, skipping meals was linked to a 4.3% lower rate of weight loss (22Trusted Source).

10. Eat foods high in protein.

The age-related loss of lean muscle mass can be halted by eating protein consistently throughout the day.

According to one study, eating protein at every meal could help prevent muscle loss that comes with age (23).

High protein diets can aid in weight loss and prevent the loss of muscle because they promote satiety and boost calorie expenditure (24Trusted Source).

Protein-rich foods include dairy, meat, fish, eggs, beans, nuts, and salmon.

Here is a list of 20 nutritious foods high in protein.

Questions and answers regarding all-natural treatments for menopause symptoms

How can my hormones be naturally balanced throughout menopause?

Hormone regulation during menopause can be aided by frequent exercise and a nutrient-rich diet. You could occasionally also need to take supplements or medicines to treat your symptoms. Find out what you require for menopause symptoms by speaking with your doctor.

What are the symptoms of menopause's natural treatments?

Herbal supplements are among the natural treatments for menopausal symptoms. Some of them regulate low hormone levels during menopause by containing phytoestrogens, which are plant estrogens. They could help with symptoms like night sweats and hot flashes.

Keep in mind that even over-the-counter vitamins have the potential to be powerful and interact with other prescriptions. Consult your doctor to be sure supplements are safe for you before you start using them.

What foods aggravate menopause?

Some menopause symptoms can get worse if you consume foods that boost your blood sugar (glucose) levels. These include starchy, sugary, and processed foods that are refined and processed, such as:

• cookies
• chips
• crackers
• products produced with white flour for baking

Also, try to restrict your daily intake of fried meals.

Menopause symptoms can also get worse if you skip meals or eat less protein and healthy fats at mealtimes.

How quickly can hot flashes be stopped?

To lessen or stop heat flashes, stay cool with breathable clothing and bedding. Hot flashes may also be brought on by alcohol, caffeine, spicy meals, and stress.

Keep a notebook to identify potential causes for your hot flashes and try to steer clear of them whenever you can. You'll discover your rhythm and what functions for you with a little trial and error.

Do natural therapies help lessen the symptoms of menopause?

Menopause symptoms can be reduced naturally, and healthy lifestyle habits like eating a balanced diet rich in protein and drinking enough of water can also assist.

Hormone-balancing pills may also be helpful. To find what works for you, though, can take some time. Consult your doctor about adding natural therapies to your regular routine to treat menopause-related symptoms.

The lesson

Menopause is not a disease. It's an inevitable aspect of existence.

Eating the correct foods and exercising frequently may help reduce and even prevent its symptoms, despite the fact that they can sometimes be tough to manage.

Try out the aforementioned advice to make your life during menopause and afterward simpler and more enjoyable.