Natural Remedies for Menopause Relief(1/4)
Menopause begins in the late 40s or early 50s and usually lasts for a few years.
During this time, at least two-thirds of menopausal people experience symptoms of menopause.
These include hot flashes, night sweats, mood changes, irritability, and tiredness.
In addition, menopausal people are at higher risk of several diseases, including osteoporosis, obesity, heart disease, and diabetes.
Many people turn to natural supplements and remedies for relief.
Here’s a list of natural ways to reduce the symptoms of menopause.
Eat foods rich in calcium and vitamin D
Hormonal changes during menopause can cause bones to weaken, increasing the risk of osteoporosis.
Calcium and vitamin D are linked to good bone health, so it’s essential to get enough of these nutrients in your diet.
Adequate vitamin D intake during postmenopause is also associated with a lower risk of hip fractures from weak bones.
Many foods are calcium-rich, including dairy products like yoghurt, milk, and cheese.
Green, leafy vegetables such as kale, collard greens, and spinach have lots of calcium too. It’s also plentiful in tofu, beans, sardines, and other foods.
Calcium-fortified foods are good sources, including certain cereals, fruit juice, or milk alternatives.
Sunlight is your primary source of vitamin D since your skin produces it when exposed to the sun. However, as you get older, your skin gets less efficient at making it.
If you’re not out in the sun much or if you cover up your skin, either taking a supplement or increasing food sources of vitamin D may be necessary.
Rich dietary sources include oily fish, eggs, cod liver oil, and foods fortified with vitamin D.
Maintain a moderate weight
It’s common to gain weight during menopause.
This can be due to changing hormones, ageing, lifestyle, and genetics.
Excess body fat, especially around the waist, increases the risk of developing diseases such as heart disease and diabetes.
In addition, body weight may affect menopause symptoms.
One study of 17,473 postmenopausal women found that those who lost at least 10 pounds (4.5 kg) or 10% of their body weight over a year were more likely to eliminate hot flashes and night sweats.
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