Menopause is the period which marks the end of your menstrual cycles. This is diagnosed after you have gone twelve months without a menstrual period. This is happening in the 40s or 50s. This is a natural biological process so you should not be afraid of it. The most common symptoms of menopause which you can experience in the months or years leading up to menopause are loss of breast fullness; thinning hair and dry skin; weight gain and slowed metabolism; mood changes; sleep problems; night sweats; chills; hot flashes; vaginal dryness and irregular periods. These symptoms can affect your emotional health, lower your energy and disrupt your sleep. The symptoms of menopause are different for every woman. You are going to experience some irregularities in your periods before they end. It is common and expected to be skipping periods during the menopause. Despite irregular periods, pregnancy is possible so you should make a pregnancy test if you are not sure that you have started the menopausal transition. The most common causes for menopause are natural decline of reproductive hormones; primary ovarian insufficiency; chemotherapy and radiation therapy; hysterectomy. After menopause, the risk of some medical conditions are increasing, such as osteoporosis; weight gain; sexual function; urinary incontinence; heart and blood vessel (cardiovascular) disease. Talk with your doctor before you start using some of the below mentioned home remedies for menopause.
Home remedies for menopause problems
Water: You should aim to drink eight glasses of water on daily basis because this will help to replace the fluid lost from hot flashes and it can decrease the bloating.
Probiotic foods: These are healthy bacteria which can improve the production and regulation of key hormones, such as leptin, ghrelin and insulin. Also they are capable to raise the immune function and to protect the cognitive function. The best foods rich in probiotics that you need to consume are kefir, yogurt and cultured veggies, such as kombucha, kimchi or sauerkraut and other fermented foods.
Natto: Natto is fermented soy which has a phytoestrogen that can help to balance the hormones . If you had estrogen – positive breast cancer in the past, then you should avoid this home remedy.
High – fiber foods: It is known that fiber is very important for the digestive and cardiovascular health and it can help to maintain a healthy weight. There are some studies in which are said that diets which are rich in fiber can help to balance the production of estrogen. Also high – fiber diets are associated with reduced constipation, healthier cholesterol levels and less weight gain. Some of the best sources of fiber are fruits, vegetables, avocado, ancient grains, legumes/beans, seeds and nuts.
Natural cures for menopause
Healthy fats and cold – pressed oils: It is known fact that fats have more calories than carbohydrates or protein but also they are the building block for the hormone production, boost metabolism, keep inflammation levels low and promote satiety which is very important for preventing the weight gain. It is known that unrefined oils provide essential Vitamin E which can help to regulate the estrogen production. You should use flaxseed oil, extra – virgin olive oil, palm oil and coconut oil. Also there are other sources which have healthy fats, such as wild seafood, seeds, nuts, coconut milk and avocado.
Kava: This natural cure can decrease the anxiety but there are no evidences that it can decrease the hot flashes . This natural cure is associated with liver disease. This is a reason why doctors are recommending using kava with caution because it can make potential damage to the liver. Talk with your doctor before you start using kava as your natural treatment for menopause.
Cruciferous vegetables: Those vegetables which are taking part in the cruciferous family, such as kale, cabbage and broccoli have indole – 3 – carbinol which can naturally helps to balance the estrogen level . Also they are rich in fiber, electrolytes, Vitamin K and Vitamin C which are very important for the heart health and blood pressure.
Red clover: This home remedy can help to prevent the loss of bone density and also it lowers the risk of heart complications . It has isoflavones which have positive effects in reducing symptoms related to estrogen loss, such as weight gain, trouble sleeping, hot flashes, osteoporosis, bone fractures, bone loss, inflammation of the joints and cardiovascular problems.
Soy: There are some women who get a relief of hot flashes from the usage of soy . Doctors are recommending the usage of non – GMO soy products.
Ginseng: There are some studies in which are said that ginseng can help with some menopausal symptoms, such as sleep disturbances and mood swings and with the overall sense of well – being. Also it was found that this is effective natural cure for hot flashes.
Cool hot flashes: You should have a glass of water, dress in layers or you should go somewhere cooler. You should try to find out what triggers your hot flashes. For many women, then most common triggers for hot flashes are hot weather, stress, alcohol, spicy foods, caffeine, hot beverage and even a warm room.
Get enough sleep: You need to avoid caffeine which can make it hard for you to sleep. Also you should avoid drinking too much alcohol because this can interrupt your sleep. You should exercise during the day but not before you go to sleeping. If you have noticed that hot flashes disturb your sleep, then you should find a way to manage the hot flashes before you get adequate rest.
Do not smoke: It is known fact that smoking is increasing the risk for cancer, osteoporosis, stroke, heart disease and a range of other health problems. Also smoking can increase the risk of hot flashes and bring on earlier menopause.
Yoga: There are not sure studies that can say that yoga will reduce the menopausal symptoms . On the other hand, balance exercises such as tai chi or yoga can improve the coordination and strength and they can prevent falls that could lead to broken bones. You should consult your doctor before you start doing balance exercises. You should take a class to learn how to perform postures and proper breathing techniques.
Black cohosh: This home remedy was popular among many women who have menopausal symptoms. There are little studies in which are proven that the black cohosh is effective for the treatment of symptoms of menopause [6,7]. The black cohosh supplements can be harmful to the liver and they can be unsafe for women who have a history of breast cancer.
Acupuncture: This technique can have some temporary benefit in helping to reduce the hot flashes but in the studies are not shown significant or consistent improvements so more studies need to be done in future. Consult with your doctor if you should use the acupuncture as your treatment for hot flashes.
Yarrow: This home remedy is good for all kinds of problems in which are included night sweats or hot flashes. You should use it in a form of tea or tincture. It has bitter taste so it is having better taste when it is mixed with something.
Avoid alcohol: There are many women who have said that when they drink more than moderate amounts of alcohol, then it aggravates hot flashes and it could lead to weight gain.
Clary sage: This natural cure helps during the menstruating years to balance hormones. Talk with your doctor about the best dosage for your condition.
Omega – 3 fats: The Omega – 3 fats which are taken from the fish and flaxseed can protect the heart, counteract the inflammation from the Omega – 6 fats (these fats are found mostly in the low quality meat and refined oils) and promote smooth skin. Some of the best sources of Omega – 3 fats are anchovies, mackerel, sardines, halibut and wild – caught salmon. There are some studies in which are shown that when you consume Omega – 3 fats on regular basis, then it can facilitate in hormone production and also this can help to prevent the depression, menopausal problems, heart complications preeclampsia, breast cancer, postmenopausal osteoporosis and postpartum depression.
Avoid carbonated drinks: It is known fact that the carbonated soda or other drinks can deplete the calcium in the body and this could lead to teeth problems, bone loss and osteoporosis.
Hawthorn: These berries are working to strengthen the arteries and veins and it can help the blood to flow better to the vital areas.
 Geller SE, Studee L. Botanical and dietary supplements for menopausal symptoms: What works, what doesn’t. Journal of Women’s Health (Larchmt). 2005;14(7):634-649.
 De Leo V, La Marca A, Lanzetta D, et al. Assessment of the association of Kava-kava extract and hormone replacement therapy in the treatment of postmenopause anxiety. Minerva Ginecologica. 2000;52(6):263-7.
 Fowke JH, Longcope C, Hebert JR. Brassica vegetable consumption shifts estrogen metabolism in healthy postmenopausal women. Cancer Epidemiology: Biomarkers & Prevention. 2000;9(8).
 Thorup AC, Lambert MN, Kahr HS, et al. Intake of novel red clover supplementation for 12 weeks improves bone status in healthy menopausal women. Evidence-based Complementary and Alternative Medicine. 2015;2015:689138.
 Cramer H, Lauche R, Langhorst J, Dobos G. Effectiveness of yoga for menopausal symptoms: A systematic review and meta-analysis of randomized controlled trials. Evidence-based Complementary and Alternative Medicine. 2012;2012:863905.
 Mehrpooya M, Rabiee S, Larki-Harchegani A, et al. A comparative study on the effect of “black cohosh” and “evening primrose oil” on menopausal hot flashes. Journal of Education and Health Promotion. 2018;7:36.
 Mohammad-Alizadeh-Charandabi S, Shahnazi M, Nahaee J, Bayatipayan S. Efficacy of black cohosh (Cimicifuga racemosa L.) in treating early symptoms of menopause: a randomized clinical trial. Chinese Medicine. 2013;8:20.
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