Natural Remedies for Menopause Relief(3/4)
Coping with menopause can involve lifestyle approaches that include natural remedies for managing symptoms, such as hot flashes. Everyone experiences menopause a little differently, and you might feel better with some honest practices but not others. And some natural remedies can help with more than one symptom of menopause, so this may impact your experience as well.
This article discusses common natural approaches for managing menopause symptoms—and also lets you know that some aren’t helpful. Talk to your healthcare professional about which symptoms you are experiencing, and you might want to consider whether any of these strategies would be right for you.
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.
The high intake of phytoestrogens in Asian countries such as Japan is thought to be the reason why menopausal people in these places rarely experience hot flashes.
Foods rich in phytoestrogens include:
• soybeans and soy products
• tofu
• tempeh
• flaxseeds
• linseeds
• sesame seeds
• beans
However, the phytoestrogen content in foods varies depending on processing methods.
One study found that diets high in soy were associated with reduced cholesterol levels, blood pressure, and reduced severity of hot flashes and night sweats among women starting to enter menopause.
However, the debate continues over whether soy products are good or bad for health.
Evidence suggests that natural food sources of phytoestrogens are better than supplements or processed foods with added soy protein.
Drink enough water
During menopause, dryness is often an issue. The decrease in estrogen levels likely causes this.
Drinking 8 to 12 glasses of water daily can help with these symptoms.
Drinking water can also reduce the bloating that can occur with hormonal changes.
In addition, water can help prevent weight gain and aid in weight loss by helping you feel full and increasing your metabolism slightly.
Drinking 17 ounces (500 ml) of water 30 minutes before a meal may lead you to consume 13% fewer calories during the meal.
Reduce 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. This may worsen the physical and mental symptoms of menopause.
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, especially if these foods are replacing the nutrients you need from a daily balanced diet.
A large observational study found that among women ages 50 to 59, diets high in processed and snack foods were associated with poor bone quality.
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