Hot flashes, rapid mood swings, insomnia – there is a veritable laundry list of menopause symptoms, none of which would be categorized as desirable. Recent studies have shown there are a wide range of natural solutions to ease menopause symptoms without the use of synthetic hormones, which have been linked to rather serious negative side effects.
Using natural menopause treatment solutions can prevent the use of other hormone replacement therapy options altogether, or can allow women to use smaller doses of hormone therapy treatments to mitigate any associated risks.
The following are 5 ways to ease your menopause symptoms naturally, allowing you to feel more like yourself as you make your way through this powerful rite of passage.
- Get exercise. There’s hardly an ailment in the world that can’t be improved a bit by good old fashioned exercise. A recent study, led by Carmen Villaverde-Gutiérrez PhD, showed a significant improvement in menopause symptoms, as well as quality of life, for women who participated in at least three hours of moderate exercise per week for a year. In addition to relieving their menopause symptoms, some of which were categorized as “severe”, the women reported a significant improvement in their general physical and mental well-being.Menopause can cause stress, sleeplessness, irritability, and rapid bone loss, both of which are improved by moderate to vigorous physical activity. Doctors recommend you choreograph your exercise routine to include a well-rounded mix of cardiovascular, weight bearing, stretching, and relaxation exercises.
- Red Clover. Isoflavones, found in red clover, are an organic compound that can act as a phytoestrogen, meaning it behaves similar to estrogen in the human body. Some of the most uncomfortable symptoms of menopause, hot flashes and night sweats, are caused by decreased estrogen. The presence of isoflavones in the diet can help to smooth hormone imbalance. Red clover is available in teas, capsules, liquid supplements, and creams. Speak to your healthcare provider about the best dosage and supplement medium for your symptoms. Other sources of isoflavones include soy beans, mung bean sprouts, green beans, and alfalfa sprouts.
- Omega-3 fatty acids. Omega-3 fatty acids get a lot of positive press these days. Known as “good fats”, they have been shown to improve heart health and reduce inflammation, which is beneficial to the body in general. They have also been associated with relieving depression and improving mental health, which can be a wonderful thing for women who feel their emotional well-being has become more erratic as the result of menopause. Omega-3s appear to reduce hot flashes too.Omega-3s are found in fatty fish, some vegetable oils (soybean, rapeseed, flaxseed) and in walnuts. They are also available via Brussels sprouts, kale, spinach and salad greens. Omega-3 supplements can thin the blood so discuss their use with your doctor before taking them.
- Black cohosh. Women around the world have used this natural remedy for menopause for thousands of years. Black cohosh is a medicinal root that is used to treat symptoms of hormone imbalance, including PMS. It has been shown to relieve headaches, hot flashes, mood swings, sleep problems and vaginal dryness. Black cohosh supplements are available in pill form.
- Monitor caffeine and alcohol intake. Excessive caffeine and alcohol consumption can exacerbate menopause symptoms. Headaches, sleeplessness, and irritability can be directly linked to both alcohol and caffeine. While you are making the transition through menopause, use these substances in moderation.
If you are experiencing symptoms of menopause, contact Overlake OB/GYN. We can assist you in finding ways to treat menopause naturally.
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