Natural Remedies That Can Help Menopause Symptoms

Menopausal Women In Field of Flowers

As women approach their 40s they know that menopause is just around the corner. 33% of all women in this age range experience related symptoms.  Among these symptoms are tiredness, irritability, night sweats, mood swings, and hot flashes.  Osteoporosis becomes a greater threat at this point, as do diabetes, heart disease, and obesity. While hormone replacement therapy is an approach taken by many women, there are natural remedies that may help as well.

Natural Remedies That Can Help Menopause Symptoms

Menopause may be an inevitable condition, but that doesn’t mean there’s nothing to be done. Diet is one of the most effective and accessible methods of managing related symptoms. Consider the following tips:

  • Get Sufficient Vitamin D And Calcium – These two nutrients are essential to avoiding complications from osteoporosis.  Vitamin D helps our bones absorb calcium and thus retain their natural density. This can offset the bone weakening that results from menopause. 
  • Keep Yourself In Shape – Maintaining a regular exercise routine does more than just keep the pounds off. It also helps maintain bone density and heart health. If you don’t usually exercise, just remember to start slow. Gradually increase intensity until you reach the desired level. It can help to involve your women’s health professional in creating this routine.
  • Avoid Trigger Foods – Mood swings, night sweats, and hot flashes can all be triggered by eating certain foods, especially at night. Foods that are spicy or sugary are known to trigger these symptoms in some women. Alcohol and caffeine are other known instigators.  It can help to keep a diary of symptoms and what you’ve eaten to identify what triggers your symptoms.
  • Eat More Phytoestrogens – These are compounds found in plants (phyto) that can duplicate the effects of estrogen. This ability means that they can aid in balancing your hormone levels. Hot flashes have been shown to be rare in Asian women who eat a traditional diet. Soy is a good choice, and is known to also reduce blood pressure and cholesterol levels.
  • Stay Hydrated – Regardless of your age or condition, hydration does wonders for our health. Women with menopause tend to experience dryness more often, likely as a result in their estrogen levels. Drinking water comes with the added benefit of preventing weight gain and can assist in weight loss.

Following these tips can give you an edge in avoiding or managing the symptoms of menopause. 

Speak To Your Women’s Health Care Provider For Additional Tips

While these tips can benefit you, it’s always wise to consult your women’s health professional about these concerns.  They’ll be familiar with other ways you can help mitigate your menopause symptoms. In addition to the natural methods mentioned above, they may suggest more traditional methods of treatment.

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Victoria M. Petty, MD

Dr. Victoria M. Petty is board certified in Obstetrics and Gynecology. She has practiced in Bucks, Montgomery and Mercer counties for nearly 25 years. Her practice at Bucks County Women’s Wellness focuses solely on gynecology services. Dr. Petty attended the University of Pennsylvania where she completed her undergraduate and medical education. 

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