Natural Remedies for Menopause Relief(2/4)
Menopause can cause symptoms that can last for months or years. Women have different symptoms, which can include:
• Irregular periods
• Night sweats
• Hot flashes
• Vaginal dryness
• Chills
• Problems sleeping
• Mood problems
• Weight gain
• Hair or skin changes
• Loss of breast fullness
Some women decide to treat their symptoms with herbs and dietary supplements instead of hormone replacement therapy. There are many natural options for the treatment of menopausal symptoms.
Eat lots of fruit and vegetables
A diet rich in fruits and vegetables can help prevent many menopause symptoms.
Fruits and veggies are low in calories and can help you feel full, so they’re great for weight loss and maintenance.
They may also help prevent many diseases, including heart disease.
This is important since heart disease risk tends to increase after menopause. This could be due to age, weight gain, or reduced estrogen levels.
Finally, fruits and vegetables may also help prevent bone loss.
One observational study of 3,236 women ages 50 to 59 found that diets high in fruit and vegetables may lead to minor bone breakdown.
Avoid trigger foods
Certain foods may trigger hot flashes, night sweats, and mood changes.
They may be even more likely to be triggered when eaten at night.
Common triggers include caffeine, alcohol, and sugary or spicy foods.
Keep a symptom diary. If you feel that particular foods trigger your menopause symptoms, try reducing your consumption or avoiding them altogether.
Exercise regularly
There is currently not enough evidence to confirm whether exercise is effective for treating hot flashes and night sweats.
However, evidence supports other benefits of regular exercise, such as Pilates-based exercise programs. These benefits include improved energy and metabolism, healthier joints and bones, decreased stress, and better sleep.
For example, a study in Korea examining the effects of a 12-week walking exercise program found that the exercise improved physical and mental health and overall quality of life in a group of 40 menopausal women.
Regular exercise is also associated with better overall health and protection against diseases and conditions including cancer, heart disease, stroke, high blood pressure, type 2 diabetes, obesity, and osteoporosis.
Menopausal people have a notable increase in heart disease risk; several studies show that regular exercise may help reduce this risk.
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