Diet is a great way of naturally going through menopause. Making sure you are getting all the nutrients you need is important, such as magnesium, zinc, omega-3 fatty acids, and vitamins A, B, C, and E. Eating foods that contain phytoestrogens and limiting processed foods can also help.
Eating a balanced diet, avoiding all types of processed food, and including plenty of fruits, vegetables, and whole grains is key. In addition, it is essential to stay hydrated to help with hot flashes.
Increase intake of phytoestrogens
Phytoestrogens are plant-derived compounds that mimic the activity of the hormone estrogen. They have been found to have health benefits when consumed in moderation.
It is possible for people on a vegan diet to increase their intake of phytoestrogens by eating certain foods that are rich in these compounds, such as tofu and tempeh, soybeans, soy milk, flaxseeds, whole grains, and legumes.
Phytoestrogens are believed to be beneficial for postmenopausal women, as they may reduce symptoms associated with menopause such as hot flashes and vaginal dryness. They may also help protect against heart disease and osteoporosis.
In addition to dietary sources of phytoestrogens, there are also supplement options available. Talk to your doctor before taking any supplements.
Increase intake of healthy fats
Eating whole foods is an integral part of a natural menopausal diet. Healthy fats (monounsaturated and polyunsaturated) such as avocados, nuts, olives, and fish should be eaten in moderation at each meal. Natural fats are important for maintaining hormone balance during and after menopause because they aid in the production of hormones.
Furthermore, healthy fats help to reduce cravings for unhealthy foods and can help to reduce the fat stored around your midsection which often increases with age. Adding plant-based Omega-3 fatty acids like flaxseed oil or hemp oil to your daily meals may also provide additional benefits for maintaining hormonal balance throughout menopause.
Increase intake of fiber
A diet consisting of foods with a higher concentration of fiber has been associated with health advantages, including a reduced risk of coronary artery disease, hypertension, and diverticulitis.
Increasing your intake of foods that are high in dietary fiber can also be helpful throughout menopause as it helps to regulate hormonal levels and control the rate at which food passes through the digestive tract.
Foods that are especially high in dietary fiber include apples (with skins), blackberries, raspberries, peas, beans (all types), avocados, oats, artichoke hearts, sweet potatoes, carrots, and bran cereals. Aim to consume at least 25-35g of dietary fiber daily to provide your body with the beneficial nutrients it needs.
Exercise
Exercise can be a great way to help go through menopause naturally and is something you can start doing today. Exercise is beneficial for many reasons including reducing stress and improving your overall health.
Exercise also keeps you active and helps you maintain a healthy weight. Regular physical activity can also reduce the risk of cardiovascular disease and type 2 diabetes. There are many benefits to exercise so let’s discuss how to do it safely and effectively.
Regular aerobic exercise
Regular aerobic exercise has been found to be one of the best methods to reduce physical discomfort and emotional stress during menopause. Exercise helps to reduce the risk factors for coronary heart disease and can reduce the risk of terms such as hip fractures, decrease lower back pain, improve sleep and reduce hot flashes.
When it comes to aerobic exercise during menopause, some of the best exercises are walking, jogging/running, bicycling, and swimming.
Many studies have shown that regular physical activity can help boost energy levels and increase vitality in menopausal women. Regular aerobic exercise improves circulation, which not only boosts cardiovascular health but boosts energy levels as well.
Exercise also helps to maintain a healthy weight or even lose weight by building muscles, burning calories, and reducing fat stores throughout your body.
Finally, aerobic exercise is a great way to get rid of tension in your mind, release endorphins (the “feel-good” hormone) as well as boost your body’s ability to process glucose and cholesterol efficiently.
To maximize these benefits it is recommended to perform 30 minutes (or more) of moderate-intensity physical activity such as brisk walking or jogging at least five days per week.
Strength training
Strength training is a great way to reduce the symptoms of menopause and keep your body healthy. Resistance exercise helps to maintain muscle mass, improve bone strength, reduce stress, and increase circulation.
Muscle loss is especially common during menopause due to the decrease in hormones. As you age, it is important to maintain lean muscle mass in order to burn calories more efficiently and support healthy body composition.
Strength training can be done using machines, free weight exercises, or resistance bands. If you are new to strength training, start off slow with basic exercises such as squats, push-ups, bicep curls, and overhead presses.
Make sure you use proper form when working out – it’s better to do a few reps correctly than a lot of reps incorrectly as this can result in injury or not seeing any progress at all! Remember that light weights also have their place and can still give good results if used correctly – aim for 2-3 sets of 8-10 repetitions per exercise.
In addition to the traditional forms of strength training which works large muscle groups such as chest press or deadlifts, focus on core exercises that help build up abdominal and back muscle groups for improved posture crucial for women during menopause who are at risk of osteoporosis due to decreased bone density.
Pilates and yoga exercises (such as planks, and hip flexors ) can safely provide your body with physical benefits without the aesthetic pressure associated with weightlifting.
As always drink plenty of water before after and during the workout session.
Yoga and stretching
Yoga and stretching can be incredibly beneficial during menopause. Not only do gentle stretching and yoga help to reduce stress, but it also helps to improve balance and coordination.
Furthermore, lengthening connective tissues can reduce the odds of developing osteopenia (or low bone density) in postmenopausal women. Studies indicate that a simple ten-minute stretching routine performed each day is all that is needed to see benefits.
Yoga moves such as the child’s pose, warrior 2, cobra pose, and seated cat-cow are all excellent poses for helping to reduce tension and promote a healthy body throughout menopause.
Committing to a few minutes of yoga or light stretching every day also helps keep you limber and builds strength in muscles weakened by age or poor fitness habits. Stretching and yoga have also been found to boost moods for many menopausal women.
Herbs and Supplements
Herbs and supplements are popular options for helping women manage their symptoms of menopause. They may help with menopausal hot flashes, night sweats, and mood swings. Some of the most common supplements for menopause include black cohosh, chasteberry, and red clover.
Herbal supplements have been used for centuries in traditional medicine to ease the transition through menopause. In this section, we’ll discuss the benefits of using herbal supplements and provide some helpful tips on shopping for these products.
Black cohosh
Black cohosh is a plant that grows throughout the eastern United States and Canada. It’s been used for centuries by Native Americans to treat symptoms associated with menopause, such as hot flashes and night sweats. A 2012 study found that black cohosh had a beneficial effect on women’s quality of life without any adverse effects.
The benefits of black cohosh can take six to eight weeks to become noticeable, so it’s important to be patient, as this herb works best with consistent use rather than when taken intermittently. As with any supplement, it’s wise to consult your doctor or naturopath before you begin taking black cohosh or other supplements.
You should always let your healthcare provider know if you are undergoing treatment for an existing condition, or have allergies you could be at risk of reacting to. Higher doses of up to 40 milligrams can be used but should only be taken under the supervision of a qualified practitioner.
When looking for black cohosh supplements, it is best to choose products made in countries where manufacturing standards are high enough for verification through independently accredited laboratories. Most herbalists recommend tinctures because they contain a greater concentration of active constituents than capsules or tablets.
Chasteberry
Chasteberry, also known as vitex, is derived from a Mediterranean herb and is widely used in Europe to treat the symptoms of menopause. The herb works by stimulating the pituitary gland and has been found to help maintain hormone balance and regulation of body temperature.
Studies have also suggested that it can help with premenstrual syndrome (PMS) symptoms such as irritability, mood swings, cramping, and breast tenderness. Chasteberry is most commonly taken orally in capsule form or made into tea.
However, it’s important to note that chasteberry can have some side effects so speak to your healthcare provider before taking it.
Dong quai
Dong quai (Angelica sinensis) is an herb that can help support women’s hormonal health during menopause. It is native to China and has been used for centuries as an example of traditional Chinese medicine.
Dong quai works by helping to restore the body’s natural balance of hormones so that the body can go through menopausal transitions smoothly. It has also been shown to reduce hot flashes, improve mood, and address insomnia common during perimenopause, which is leading up to full-blown menopause.
Additionally, it can help with vaginal dryness due to its ability to stimulate estrogen production in women’s bodies.
To use this herb for symptom relief or hormonal balance during menopause, it’s best taken in capsules or in liquid extract form – either from direct consumption or applied topically via a cream.
The dosage of dong quai depends on individual needs, but you should start low at 500-2,000 milligrams a day and work up depending on your comfort level and desired effects.
Stress Management
During menopause, maintaining a healthy lifestyle is essential for managing stress. With the changes that come during this phase of life, it is important to find positive coping mechanisms to help you manage your stress. Here are seven steps to get you started on how to go through menopause naturally with stress management.
Meditation
Meditation has been practiced by ancient civilizations for thousands of years and is invaluable as a stress management technique. While the type of meditation can vary, the goal is to practice mindfulness in order to gain control over thoughts and emotions and to develop inner peace in order to live a healthier, happier life.
Practicing meditation during menopause can help to alleviate anxiety, reduce the number of hot flashes experienced, increase focus and concentration levels, improve sleep quality and reduce the overall feeling of being overwhelmed.
There are multiple ways to incorporate meditation into your menopausal mental health plan. A simple practice could include sitting comfortably with your eyes closed and focusing on your breath. Each time a thought pops up, simply bring yourself back to concentrating on your breath as you inhale and exhale deeply.
Additionally, guided meditations can be found online whether you’re listening at home or participating in a group class that specializes in this type of stress relief therapy. Also practicing yoga nidra–an ancient Hindu practice featuring body scans, mantras–chanting while paying attention to each vibration within each chanted word–and mindful movement might be beneficial during this time too.
Regardless of which form you choose all relaxation techniques to require focus, repetition, and consistency for maximum results so it’s important that these techniques become an everyday habit or part of your regular routine if you want them to be truly effective.
Deep breathing
Deep breathing is a simple, effective stress management tool that anyone can use to ease anxiety and reduce stress. When practiced consistently, deep breathing has a host of benefits, including improved circulation and oxygenation of the body, calming the nervous system, and strengthening the parasympathetic nervous system.
Deep breathing stimulates your body’s relaxation response. It slows your heart rate and lowers blood pressure, which reduces muscle tension throughout your body. This helps to induce a sense of calm that may help reduce menopause-related irritability and moodiness. The best part is that you can do it anywhere and don’t need any special equipment or preparation.
To practice deep breathing:
1. Find yourself a comfortable seated position in which you can sit with your spine upright but relaxed. Close your eyes if you like. Put one hand on your abdomen near where your stomach meets your ribcage to monitor its movement as you breathe in and out.
2. Identify a count that works for you – it could be as low as 4 or as high as 10 – then begin exhaling slowly counting down from that number to 1 while allowing each breath to become longer than the last one until you reach 1 (e.g., 10…9…8…7…6…5…4…3…2…1). Breathe deep into the lower part of the stomach (where you have placed your hand) and let it all the way out naturally until there’s nothing left in your lungs while counting down through each number from 10 to 1 again before repeating this procedure four times in total (or any other set amount according to what works best for you). Keep focusing on this inhaling/counting/exhaling sequence every time during each cycle – notice how calming it feels as well any areas where tension may be held within the body when noticed during each duration of these breaths.
3 When completed, finish by taking some normal breaths before returning back to whatever activities are intended afterward with an improved sense of calmness accompanying it.
Journaling
Journaling is an important self-care tool during menopause that can be used to express feelings and thoughts. When you write down your thoughts and feelings, you may be surprised at how different your perspective will become.
Journaling also allows you to reflect on what’s causing or contributing to your stress. This can help you identify patterns in situations or activities that may trigger your stress, so you can avoid them or plan ahead of time how to better cope with them. Additionally, it can help you recognize successes, big and small so that each victory is celebrated in writing!
There are several methods of journaling available, depending on your writing preference. Traditional journal entries may include recording events and associated feelings and reactions while free-writing involves writing whatever comes to mind without filtering it first. Both methods allow for a safe space to explore any thought or feeling.
Menopausal women have also adopted more creative outlets such as creating digital journals with audio recordings, photos, videos, and more!
No matter which type of journal is right for you, the key is finding something that feels natural and authentic for the purposes of relieving stress and managing emotions during menopause.
Sleep
Sleep is a key factor in managing menopause naturally. Getting the right amount of sleep each night can help reduce the symptoms of menopause, such as hot flashes, night sweats, and mood swings. It is essential to get healthy and regular sleep during this time in order to maintain your health. Here are seven steps to help you get into the habit of getting a good night’s sleep.
Get 7-8 hours of sleep per night
Getting adequate sleep is essential for living a healthy lifestyle. Unfortunately, menopause can make getting the 7-8 hours recommended per night more difficult. Hot flashes, night sweats, and anxiety can interfere with restful nights.
To ensure your body and mind are able to manage the transition through menopause it is important to get sufficient sleep on a regular basis.
Sleep is an essential part of managing stress, regulating hormones, and improving concentration, mood, and overall health. Studies have linked a lack of restful sleep to an increased risk of heart disease, high blood pressure, stroke, and diabetes.
To enjoy a good night’s sleep start by creating a comfortable environment – the ideal environment includes reducing noise or light that may disturb solid slumber or keep you awake in the middle of the night.
Developing calming bedtime rituals can also help you drift off into dreamland such as taking a warm bath or shower before bed, stretching (yoga or pilates) in bed before sleeping, calming music or Natural White Noise Machines to block out environmental disturbance while listening to calming music like relaxation tapes/cd’s/mp3s and guided imagery meditation audios are all wonderful ways to wind down before sleeping.
Avoiding caffeinated beverages late in the day can further promote good quality deep slumber throughout the night, without disturbing awakenings, that depleted energy levels in the morning after you wake up– often leaving your brain feeling foggy, no matter if it was 8 hours (which many women need) of shut-eye or not during perimenopausal transitions specifically it’s always best..to get into a routine before going to bed each evening, so winding down from daily stressors are managed efficiently leading into soothing nights of peaceful restorative nights spent snuggled up pillow-side without battling with sweaty sheets.
Avoid caffeine and alcohol before bed
Caffeine and alcohol can disrupt your sleep patterns if consumed shortly before bed. They may cause you to have lighter sleep and wake up more often or earlier than expected. To help maintain a proper sleep routine, consider avoiding both caffeine and alcohol in the hours leading up to bedtime.
A study published in the journal Sleep Medicine Reviews found that women who consume 200 mg of caffeine or equivalent alcohol doses at least six hours prior to bedtime tend to spend less time in deep sleep compared to those who had abstained from consuming the either beverage.
In addition, researchers at Binghamton University also concluded that women should limit their daily intake of caffeine to 200 mg in order to avoid any potential health risks associated with overconsumption.
Women who are especially sensitive may need to reduce their intake even further. This can help ensure a good night’s rest and an improved quality of life during the menopause transition.
Establish a regular sleep schedule
Creating and adhering to a regular sleep schedule is an important part of dealing with changes in energy and sleep issues during menopause. Waking up and going to bed at the same times every day helps signal your body to establish its own circadian rhythms and can make it easier for you to fall asleep and wake up at predictable times.
For many women, it may be difficult to fall asleep or stay asleep at night even if they establish regular bedtimes. This can be due, in part, to the natural drop in hormones that occurs in menopause.
To help limit this issue, make sure you are avoiding screens (TVs, laptops, etc.) for two hours before you go to bed so that the blue lights don’t interfere with your body’s ability to produce melatonin — the hormone responsible for helping us fall asleep.
Additionally, think about adjusting your thermostat ahead of time so that when you hop into bed it isn’t overly hot or cold — find your optimal sleeping temperature! Avoiding caffeine several hours before bedtime as well as limiting alcohol consumption can also be beneficial in getting a better night’s rest.
Finally, if there are disruptions throughout the night (for example from stress or anxiety), plan ahead by journaling or doing relaxation breathing exercises during the day instead of doing them right before going to bed.
This will help ensure you aren’t trying to process too many worries as your head hits the pillow which can typically lead back into stress-filled cycles that inhibit sleep.
Pelvic Floor Exercises
One of the most important steps for managing menopause symptoms naturally is strengthening the pelvic floor. Pelvic floor exercises can help to reduce the severity of menopause symptoms like urinary incontinence, pelvic organ prolapse, and vaginal dryness.
Additionally, these exercises can help to improve sexual sensation and orgasm. Let’s dive into the details of how to effectively do pelvic floor exercises.
Kegels
Kegels are pelvic floor muscle exercises that involve repeatedly contracting and relaxing your muscles in order to strengthen them. This can help to reduce urinary incontinence, treat pelvic organ prolapse, improve sexual function and give you more control over the muscles that make up your pelvic floor.
These exercises are safe, easy to do, and can be done anywhere without anyone knowing what you’re doing.
Kegels are an important part of any menopausal woman’s health program. To perform a Kegel:
• Lie down or sit in a comfortable chair while keeping your back straight.
• Exhale deeply then slowly squeeze the muscles of your inner groin and lower abdomen as though you’re trying to stop yourself from urinating or passing gas.
• Hold the squeeze for three seconds then release the tension slowly.
• Repeat 10 times 2-3 times a day for best results; each set lasting about one minute.
You don’t need any special equipment or clothing to do Kegels, since these exercises are performed in a sitting or lying position with proper technique and dedication to daily practice, it may take as little as two weeks before you start noticing a difference in bladder control during exercise, heavy lifting or other activities that typically cause some degree of bladder leakage in incontinent women.
Bridge pose
Bridge pose is a great pelvic floor exercise to do throughout menopause. It not only helps strengthen the key muscles, but it also works on increasing circulation in the pelvic area and helps to reduce stress.
To get into your bridge pose, start lying on your back with your knees bent and your feet flat on the floor. Place your arms at your sides with palms facing down. As you breathe in, lift your bottom off of the ground while you are exhaling. Lift up until your body makes a bridge, involving both your torso and legs.
Focus on pressing down with both of your feet equally and try to keep them active throughout the pose. Make sure that no part of your spine is arching too much as you will want to focus on releasing tension in this area. Hold the pose for several breaths to ensure that you are getting an even contraction from side to side as well as from front to back.
You can also add additional pelvic floor contractions while in this posture for an extra intensity boost! When finished, slowly lower yourself back down until you are lying comfortably again with palms still facing downwards on either side of you.
Squats
Squats are an effective way to strengthen the pelvic floor muscles, which can not only retain your shape but also help prevent bladder leakage, even if you’re experiencing typical effects of menopause like a loss of muscle tone. Stand with your feet hip-width apart and hold weights in both hands.
Slowly lower yourself down as if sitting on an invisible chair, bending both knees. Stop when the thighs are parallel to the floor and make sure to keep your upper body upright and your head level. Pause for two to three seconds before pushing back up to starting position.
Aim for 10 repetitions and gradually increase this number as the muscles strengthen. Take care not to go too low, however; stop at parallel for safety reasons and muscle protection.
Hormone Therapy
Hormone therapy is one option for those seeking to go through menopause naturally. This therapy involves the use of hormones to mimic the effects of natural hormones which the body produces.
This can help reduce the symptoms of menopause, such as hot flashes, night sweats, and vaginal dryness. However, hormone therapy does have risks and should be discussed with a doctor before beginning. Let’s take a closer look at how it works.
Talk to your doctor about hormone therapy
Before considering hormone therapy for menopause symptoms, it’s important to discuss the benefits and risks with your doctor. Depending on individual health factors, hormone therapy may be a suitable option for relieving menopause symptoms. Your doctor will attempt to choose the lowest dose and shortest duration of treatment necessary to ease your symptoms.
Hormone therapy involves taking hormones that are either similar (bioidentical) or different (synthetic) from those produced naturally by the body. This treatment has traditionally been seen as beneficial in providing relief from common menopausal signs and symptoms like night sweats, hot flashes, vaginal dryness, mood swings, and depression.
The two main types of hormones used in menopausal hormone therapy are estrogen alone or a combination of estrogen and progestin (a synthetic form of progesterone). Estrogen alone is generally prescribed to women who have had a hysterectomy—surgery to remove their uterus. This type of Hormone Therapy replenishes just the lost estrogen.
In cases where women have an intact uterus, their doctor may recommend adding progestin which helps buffer against the thickening of the uterus that unopposed estrogen can cause after long-term use.
Progestin also mitigates certain risks associated with taking just estrogen such as endometrial cancer, which is cancer in the lining of the uterus caused by too much-unopposed estrogen stimulation in this area over time.
The risks associated with hormone therapy depend largely on age and how long the treatment was used in relation to when a woman entered natural menopause although there may be other factors that could influence these risks such as medical history and genetic predisposition among others.
Talk to your doctor about whether hormone therapy is right for you and feel confident about making an educated decision about what works best for your individual health profile.
Consider the risks and benefits
Hormone therapy is often touted as the most effective treatment for menopausal symptoms, but it is important to consider the risks and benefits associated with this treatment.
With hormone therapy, estrogen or a combination of estrogen and progesterone can be taken as a patch, cream, tablet, or injection. While hormones will alleviate hot flashes and night sweats, they do have some associated risks.
Women who use hormone therapy (especially those who are over 50 years old) are at an increased risk for stroke, breast cancer, and blood clots. Therefore, it’s best to talk to your doctor about the specifics of your own situation before deciding if hormone therapy is right for you.
Before you start treatments with either estrogen or progesterone combinations speak to your doctor about the potential pros and cons of taking each type. Some women may benefit from a combination of hormones in order to achieve an effective result.
In addition to considering potential risks associated with taking hormones, it’s also important to understand how long-term hormone use could affect your long-term bone health and cardiovascular health— concerns that should be discussed with medical professionals before beginning any type of menopause treatment regimen.
Finally— if you are considering hormone therapy— make sure you know the side effects and how long they last so that you can make an informed decision on what course of treatment is best for you specifically.
Follow your doctor’s recommendations
It’s important to seek guidance from a healthcare professional to determine the right type of therapy for you. Your doctor will assess your risk factors, lifestyle, and overall health before deciding which form of hormone therapy — if any — is recommended. Be sure to ask pertinent questions such as:
-What are the risks and benefits associated with the various forms of hormone therapy?
-What kind of tests should I have before beginning hormone therapy?
-When should I expect results?
-What side effects can I expect?
-Is there an alternative option if I choose not to take hormones?
Your doctor will also provide personalized recommendations about diet, exercise, lifestyle modifications, and other treatments that may help reduce symptoms and promote overall health.
Additionally, they may suggest using over-the-counter supplements or herbs that have been studied for their possible menopausal benefits. Following a thorough evaluation by your doctor will help ensure that you get the best treatment plan for your individual circumstances.
