Natural Remedies for Menopause Relief(4/4)
Menopause symptoms are no joke: they include annoying or life-disturbing hot flashes, the risk of brittle bones, nightly sleep interruptions , plus anxiety and blues that can be hard to shake. You want relief, of course, and research shows that prescription hormone replacement therapy helps with hot flashes and other symptoms of menopause, with no significant increased risk of health problems like heart disease or diabetes, says Stephanie Faunion, MD, MBA, an internist at the Mayo Clinic in Jacksonville, Florida and medical director of the North American Menopause Society.
Most natural remedies, on the other hand, don't have the same level of research behind them, although some have been used to ease menopausal symptoms for years. If you're hoping to avoid putting extra chemicals into your body, or you want to use natural remedies to optimise whatever treatments you're already using, that's understandable. You may well find them helpful. Just be sure to check with your doctor before trying any dietary supplement or herb.
All of the solutions below are backed by some research; more studies are needed on some of them but read on to discover what's known about these options and choose what’s worth trying for your specific symptoms.
Don’t skip meals
Eating regular meals may be necessary when you’re going through menopause.
Irregular eating may make specific symptoms of menopause worse and complete weight management more difficult.
A yearlong weight management program for postmenopausal women found that skipping meals was associated with 4.3% less weight loss.
Eat protein-rich foods
Regularly eating protein throughout the day can help prevent the loss of lean muscle mass with age.
One study found that consuming protein throughout the day at each meal may slow down muscle loss due to ageing.
In addition to helping prevent muscle loss, high protein diets can help with weight loss because they enhance fullness and increase the number of calories burned.
Protein-rich foods include meat, fish, eggs, legumes, nuts, and dairy.
Take natural supplements
Many people may take natural products and remedies to relieve their menopause symptoms.
But the evidence behind many of them is weak.
Here are the most common natural supplements for reducing symptoms of menopause:
Phytoestrogens. These can be consumed through natural food sources or supplements. There is currently not enough evidence to recommend them for alleviating menopause symptoms.
Black cohosh. Although some studies found that black cohosh may effectively alleviate hot flashes, the evidence is mixed. In addition, there is a lack of long-term data on the safety of this supplement.
Red clover. A review of studies found that red clover isoflavone supplements may help reduce the daily frequency of hot flashes from a baseline of three per day. However, the study authors noted that more specific research is needed to confirm the effects of red clover on relieving flushing episodes and other menopause symptoms.
Other supplements. More research is needed on the effectiveness of other commonly used accessories such as probiotics, prebiotics, cranberry extract, kava, DHEA-S, dong Quai, and evening primrose oil to help alleviate menopause symptoms as hot flashes and night sweats.
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