Menopause is a natural part of a woman’s life. When a woman has passed through menopause, her monthly periods will end and she could no longer get pregnant naturally. Many women experience some emotional as well as physical symptoms during menopause, caused by hormonal imbalance. Typically, a woman will start to experience menopause symptoms around her mid-40’s when her own body’s reproductive capability comes to the end. Women could look this article on Vkool for expert advice on natural home remedies for menopause symptoms.
I. Natural Remedies For Menopause – 17 Menopause Symptoms
1. Hot Flashes
Hot flashes are a transient, sudden sensation of heat or warmth that spreads over the body, forming redness or flushing, that is especially noticeable on a woman’s face and upper body.
2. Night Sweats
Night sweats are severe hot flashes that happen during sleep associated with intense bouts of sweating. In fact, night sweats are not a sleep disorder, yet a common perspiration disorder which happens during sleep in those menopausal women.
3. Irregular Periods
Most females will experience short, absent, or irregular periods at certain times in their life. There are many triggers that cause irregular periods; one of them is hormonal imbalance. In women of 40-mid’s, the hormonal imbalance is resulted from the reduction of estrogen and progesterone levels.
4. Vaginal Dryness And Pain With Intercourse
The reduced production of estrogen and progesterone could impact the thin layer of moisture which coats female vaginal walls. Thus, women could experience the condition of vaginal dryness. Though this condition can happen at any age, it is a particular problem for menopausal women. Signs consist of itching around the vulva and stinging or burning. Due to vaginal dryness, women will feel a little bit of pain during intercourse and might even bleed or feel like they need to urinate frequently.
5. Frequent Urination
This is a common problem for those menopausal women. They tend to lose control of their bladder. They also feel a constant need to urinate without a full bladder. The reason is, during menopause, the tissues in women’s vagina and urethra lose the elasticity and the lining thins. Also, the surrounding pelvic muscles might weaken.
6. Reduced Libido
Those menopausal women often feel less interested in sex during their menopause period. This is resulted by some physical changes caused by the reduction of estrogen. The changes contain a delayed clitoral reaction time, absent or slow orgasmic response, and vaginal dryness. It is critical not to confuse sexual desire with sexual function.
Read more: vitamins for women over 50
7. Mood Swings
This symptom of menopause is surprisingly common, yet could be difficult to deal with. A female experiencing mood swings might feel like she is on a rollercoaster of emotions, up and down continually. Mood swings could be intense or sudden, though the experience of them might differ among women.
8. Skin, Hair, And Other Tissue Modifications
When women age, they will experience some major changes in their hair as well as skin. The loss of collagen and fatty tissue will make their skin thinner and drier. This also affects the lubrication and elasticity of the skin around vagina and urinary tract. Also, the reduction of estrogen might result in hair loss, and make the hair feel dry and brittle.
Tiredness and fatigue is the most popular menopause symptoms. This is defined as a reduced energy levels and persistent feeling of tiredness and weakness, rather than just sleepiness and drowsiness. Fatigue in menopausal women is caused by hormonal changes and affects drastically on the women’s daily life.
10. Sleep Disorders
When it comes to menopause symptoms, sleep disorders are common. Walking many times throughout the night, turning, tossing, and insomnia are some of the sleep disorders. Women start to experience restless sleep about 5-7 years before really entering menopause.
Recommend: how to treat insomnia naturally
11. Difficult Focusing
Many women find them have difficulty in concentrating and experience mental blocks. This could impact enormously on different aspects of a woman’s life. The reason of this condition is hormonal imbalance, resulted by estrogen deficiency.
12. Memory Lapses
Many women entering menopause often complain of their memory lapse and memory loss. These could be very distressing for females who have never encountered a beat before.
13. Weight Gain
A thickening around your weight might be a symptom of the menopause problem. Hormonal changes during the menopause period could affect the weight gain and the redistribution of fat.
14. Irregular Heartbeat
Irregular heartbeat is considered as one of the concerning menopause symptoms. Rapid heartbeat or bouts of pounding might scare many females due to their sudden onset and the challenge in calming them. However, there are some other causes of irregular heartbeat, such as nicotine and caffeine, so you should classify the causes of your heartbeat carefully
15. Breast Pain
Breast pain is typically characterized as a discomfort or pain accompanied with applying or touching pressure to the breasts. Breasts tenderness or soreness in just one or even both breasts might be resulted from hormonal changes. The pain might happen at different times and intensities in each woman.
16. Digestive Problems
Digestive problems are defined as some modifications in gastrointestinal function with the signals like gastrointestinal cramping, excessive gas production, and nausea. Digestive issues could be because of the change in diet or lactose intolerance, the rejection of the body towards dairy products like cow’s milk.
17. Itchy Skin
When the estrogen levels reduce during menopause, the production of collage also reduces. Collagen is strongly responsible for keeping fresh looking skin, skin toned, and resilient. Skin dryness results in itchy skin, a symptom which could disrupt women’s daily life and sleeping.
II. Natural Remedies For Menopause –18 Natural Ways To Handle Menopausal Symptoms
1. Learn Your Triggers
Before applying natural remedies for menopause, you need to acknowledge the triggers of your problem.Regular particular physical, environmental, or mental situations could set off a symptom. Thus, you need to keep in mind or write down what you were doing before your menopause symptoms got bad in order to avoid repeating the uncomfortable scenario.
2. Eat A Balanced Diet
There are a lot of dietary changes you could make in order to help you reduce the symptoms of menopause.
- Include various types of fruits, vegetables and whole grains to your diet
- Limit saturated fats, sugars, and oils
- Drink at least 1.5 liters of plain water every day
- Cut out the consumption of coffee, maximum of 2 cups of tea each day
- Eat regularly, avoid skipping meals because it cannot help you maintain a healthy weight
- Avoid refined carbs, white pasta, whice rice
- Eat more phyto-oestrogenic foods like oats, soya, and broccoli
- Eat more non-dairy, calcium including foods like salmon, brown rice, and pumpkin seeds
3. Get Enough Sleep
In order to take control of your menopause symptoms, you need to get enough sleep. Being able to sleep well is much easier if your own digestion works properly, so pay attention to the suggestions for drinking and eating above. Avoid caffeine, and alcohol which could interrupt your sleep.
If you habitually wake at about 3am, then you might find that the improvement in digestion can benefit you in regulating sleep patterns.
Also, you should spend a small amount of time before bedtime on relaxing so that the mind will stop buzzing. Another tip for having a good night’s sleep during menopause is to write down a list of the things you need to do in the next day before going to bed. That way, you will not have to think so much when trying to go to sleep.
4. Manage Stress
Unmanaged stress could worsen your menopausal symptoms. You need to take time out for yourself in order to manage stress effectively . Also, practicing some breathing techniques or taking a yoga course will promote the deep relaxation state.
5. Focus On The Positive
If you are a catastrophic thinker, then from now you need to build a new yourself. Rather than leaping to the worst possible scenario when things go wrong, you need to focus on managing and handling the situation. If you think in a positive way, you could reduce the intensity of the hot flashes and minimize the damage. Besides, you could try cognitive behavioral therapy that involves knowing the facts about your own situation, challenging your previous thinking about it, and forming specific steps to deal with it.
6. Strengthen Your Pelvic Floor
Do some pelvic floor muscle exercises named Kegel exercises to improve several forms of urinary incontinence.
7. Avoid Smoking
Though smoking is not too common in women, some females tend to smoke if they are in mood swings. Smoking could increase the risk of heart disease, osteoporosis, stroke, cancer, and other health issues.
Read more: how to quit smoking quickly
Exercise comes with many benefits for the human health. Engaging in regular physical activities could improve your overall health that might help hot flashes feel less intense. It is pointed out that those women who practiced yoga or other physical activities regularly 5 days each week for one hour can reduce the frequency of their hot flashes.
It is not necessary for you to join in the gym or do some high intense workouts in order to reduce menopause symptoms. Just walk for about 20 minutes each day – 10 minutes outbound and 10 minutes at home. This can trigger the natural production of those happy chemicals named endorphins within your body. Or, you can get mini weights and use them gently while watching the “soaps”
9. Black Cohosh
This one in the list of natural remedies for menopause is made from the root of the plant in the buttercup family. Many studies pointed out that black cohosh could relieve menopausal symptoms, containing hot flashes. Black cohosh is currently available in those health-food stores in different forms. However, people with liver problems should not make use of black cohosh due to the adverse effects on the human liver.
10. Loosen Your Belt
This seems irrelevant to remedies for menopause, but in fact, tight clothing could make hot flashes more intense, so you need to put away the form-fitting outfits in favor of comfortable, stretchy clothes for a while. Instead, choose pajamas made of cotton as this fabric could absorb the moisture from night sweats.
11. Avoid “Heated” Situations
You need to avoid involving in “heated” situations in order to keep your body temperature cool while you sleep. In those hot days, use fans during the day for keeping your house cool and not getting stuffy. When being outdoor, avoid those hot places during the summer.
A lot of women find a fast relief from their discomfort menopause symptoms via acupuncture. Nevertheless, skeptics argue that acupuncture are just the result of the placebo effect, yet doctors strongly confirm that acupuncture is an alternative to hormone therapy for those women who are suffering from menopausal depression as well as hot flashes.
13. Mindful Breathing
Mindful deep breathing like that practiced while doing yoga and meditation has been proven to be able to calm the mind and ease menopausal anxiety. If you feel a hot flash coming on, you need to prepare yourself for it. Start by inhaling through the nose and count to 4. Keep your breath for about 7 counts. After that, exhale entirely via your mouth while counting to 8. This counts on as one breath. Do this cycle for 2 more times.
14. Red Clover
Similar to black cohosh, women could use red clover to relieve their menopause symptoms. Many studies reported just few secondary effects and no serious health issues when using this herb. Yet, there is a concern raised that red clover may have harmful influences on the hormone-sensitive tissue.
15. Dong Quai
Dong quai is used in traditional Chinese medicine to cure gynecologic conditions for over 1200 years. You can use dong quai to control hot flashes. Nevertheless, if you have blood-clotting issues or fibroids, like hemophilia, or are using the drugs which impact clotting such as warfarin, you should not use dong quai because bleeding complications could result.
16. Flax Seeds
One of the best natural remedies for menopause symptoms is flax seeds. Also, flax seed oil is considered as a good estrogenic food for natural menopause treatment. They are rich in ligans, isoflavones, ligans, and alpha-linolenic acid, which are naturally converted to omega-3 fatty acids during digesting process. You can add flax seeds to your daily diet in order to relieve a variety of menopause symptoms. Keep in mind that you should never heat flax seeds as well as the oil because it might destroy their nutrient properties.
Many prestigious researches pointed out that ginseng could bring positive effects on menopause symptoms, like sleep disturbances and mood problems, and with the overall well-being of people. Yet, it has not been discovered to be useful for hot flashes.
18. Evening Primrose Oil
This botanical is claimed to be able to reduce hot flashes. Nevertheless, the placebo-controlled study in about 60 women found that it is accompanied with some slight side effects such as inflammation issues with the immune system and blood clotting, diarrhea, and nausea. Evening primrose oil should not be applied with phenothiazines or anticoagulants.
This “18 Natural Home Remedies For Menopause” article has just provided you with some basics about menopause and natural ways to relieve this condition, allowing you to improve sexual health and overall health efficiently at your late age. Leave your words below this post to share your own remedies for menopausewith us. We will feedback soon.