This blog post on the 7 natural menopause treatments that really work teaches you about the remedies you can use to relieve menopause symptoms and self-treat menopause.
What Is Menopause?
Menopause is the period in which a woman’s menstrual periods stop and she can no longer get pregnant. It occurs due to hormonal changes in the body. Menopause cannot be reversed. However, some of the symptoms that develop due to these hormonal changes can be relieved by using the following 7 natural menopause treatments that really work.
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Natural Menopause Treatments:
Nutrition
Eat phytoestrogen-rich foods
Eat a diet that is rich in phytoestrogens because they act like estrogen in the body. This is beneficial because the body produces less estrogen during the perimenopause and menopause and this causes many of the menopause symptoms.
*Soy foods like edamame, tofu, tempeh, miso, and soya powder are phytoestrogen-rich foods. Therefore, increase your intake of soy products. Soya powder is one of the products that help with menopause. You can start by adding soya powder to your smoothies, cereal, and other dishes. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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*Seeds like flaxseeds, sesame seeds, sunflower seeds are other phytoestrogen-rich foods that you should consume.
*Dried fruits like dates, prunes, and dried apricots and fresh fruits like peaches, pears, plums, strawberries, blueberries, cranberries, and blackberries are other phytoestrogen-rich foods that you should consume.
*Vegetables like broccoli, cabbage, carrots, spinach, collard greens, and zucchini are other phytoestrogen-rich foods that you should consume.
*Legumes like chickpeas, kidney beans, peanuts are other phytoestrogen-rich foods that you should consume.
*Herbs like garlic and onion are other phytoestrogen-rich foods that you should consume.
*Teas like black tea and green tea are other phytoestrogen-rich foods that you should consume.
Eat a Modified Mediterranean Menopause Diet (MMM Diet)
Following a 3M Diet is one of the ways you can self-treat menopause since it contains foods that can relieve menopause symptoms.
A Mediterranean Diet contains fruits, vegetables, lean proteins, complex carbohydrates like wholegrains and healthy fats from olive oil, nuts, seeds, avocados, and fatty fish. This diet reduces inflammation, supports hormone production, and improves overall health.
Modify the Mediterranean diet for menopause by consuming calcium-rich proteins like milk, yogurt, cheese, tofu and calcium-rich vegetables like spinach and kale. Ensure that you also consume vitamin D-rich protein like eggs and salmon. Increasing your intake of calcium and vitamin D will reduce your risk of developing osteoporosis and fractures.
Modify the Mediterranean diet for menopause by ensuring that it is filled with high protein meals to reduce the age-related lean muscle loss. High protein meals also help with menopause weight loss since they make a person feel fuller for longer. The recommended protein intake is 0.8 grams of protein per 1 kg of body weight.
Modify the Mediterranean diet for menopause by ensuring that you consume atleast 25 gram of fiber each day since this helps with improving gut health which reduces menopause digestive issues. It also helps with weight loss by making a person feel fuller for longer.
A Mediterranean Diet limits the intake of sugar, sodium, trans fats, saturated fats, and processed foods. Therefore reduce your intake of sugary foods and refined carbs since they cause blood sugar dips which lead to fatigue and irritability and can worsen menopause fatigue and menopause mood swings. Ensure that you consume not more than 25 grams of added sugar each day.
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Avoid Trigger Foods
Trigger foods are those which worsen some menopause symptoms. For example, caffeine, alcohol and spicy foods trigger hot flashes. Sugary foods increase blood sugar levels which can potentially worsen hot flashes and night sweats.
Therefore, keep a symptoms diary so that you can track your symptoms and avoid the trigger foods.
Natural Menopause Treatments:
Lifestyle Changes
Physical Exercise
Regular physical exercise is one of the natural menopause treatments that really works because it has numerous benefits. Benefits of aerobic exercises for menopause include:
*Improves sleep quality which helps manage menopause sleep disturbances
*Improves energy levels which helps relieve menopause fatigue
*Reduces hot flashes
*Release of endorphins which are the body’s “feel good” hormones and this improves mental wellbeing by reducing anxiety, depression, and irritability. Therefore engage in aerobic exercises like brisk walking, cycling or swimming for 150 minutes each week.
Strength training exercises are also very important exercises for menopause because they have the following benefits:
*Increase muscle mass which helps reduce the age-related muscle loss
*Improves bone density which helps prevent osteoporosis
*Boosts the metabolism which helps the body burn more calories and this reduces menopause weight gain. These exercises also support good lean body mass to visceral fat mass ratios. Therefore do strength training exercises like squats, lunges, push ups, planks together with using weights and resistance bands twice a week.
Mobility training is also important for menopause because it offers the following benefits:
*Improves balance which helps prevent falls
*Improves joint flexibility which can help relieve menopause joint pains. Therefore do mobility training exercises like yoga and Pilates weekly.
Stress Management
Effective stress management is one of the natural menopause treatments that really works because it can reduce hot flashes, anxiety, irritability, fatigue, and insomnia.
Managing stress is also very important since stress releases the stress hormone cortisol which results in the deposition of visceral fat and weight gain.
Therefore, practice relaxation techniques like deep breathing, meditation and visualization daily.
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Adequate Sleep
Adequate sleep is one of the natural menopause treatments that really works because studies show that inadequate sleep can cause weight gain by increasing ghrelin (the hunger hormone) and decreasing leptin (the satiety hormone).
Therefore ensure that you get good quality sleep for at least 7 hours each night. Do this by improving your sleep hygiene by going to bed at the same time and waking up at the same time. Ensure that your bedroom is cool, quiet and comfortable. Make sure that you also avoid blue light from phones, computers and television before bed and avoid scrolling on your phone while in bed.
Lose Excess Body Weight
Losing excess body weight is one of the natural menopause treatments that really works because a study found that the more lean body mass a woman had, the less hot flashes and night sweats she developed. Hot flashes can also known to be more severe and more frequent in persons who are overweight or obese.
Therefore, lose excess body weight and increase your lean body mass by resistance training.
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Stop Smoking
Quit smoking because it can help reduce hot flashes.
To quit smoking click here to buy the ebook How To Stop Smoking Naturally
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Natural Menopause Treatments:
Supplements
Soy isoflavone supplements
A study found that taking 40mg of soy isoflavone supplements twice a day for 3 months reduced hot flashes, reduced sleep disturbances, reduced symptoms of depression and reduced sexual dysfunction. However, more studies are needed to confirm these results. If you are not able to get adequate amounts of soy in your diet, consider taking a soy supplement because it is one of the products that helps with menopause. We recommend NOW Soy Isoflavones because each capsule contains 60mg of isoflavones like genistein, daidzein, and glycitein. This soy supplement is also vegan, non-GMO, gluten-fee, sugar-free, nut-fee, egg-free, dairy-free, and corn-free.
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DHEA
Studies suggest that DHEA may improve sexual function by increasing libido, reducing dyspareunia, and improving satisfaction in women in the perimenopause or postmenopause periods. Another study suggest that DHEA may improve the functions of the immune system, endocrine system and musculoskeletal system in the elderly. However, more studies are needed to confirm these findings. It is important to note that high doses and/or long term use of DHEA is thought to increase the risk of developing breast cancer.
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Natural Menopause Treatments:
Vitamins
Vitamin E
A study found that taking vitamin E 200 IU/day by mouth reduced hot flashes in postmenopausal women. Vitamin E can also help reduce the itchy skin of menopause.
If you are not able to take adequate amounts of vitamin E from your diet, consider taking a multivitamin and multimineral supplement with vitamin E because it is one of the products that helps with menopause. We recommend Centrum Silver Women 50+ because it contains 15.8 mg of vitamin E. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Natural Menopause Treatments:
Herbs
Black Cohosh
Black cohosh has been shown by some studies to reduce menopause symptoms. Black cohosh is used to reduce hot flashes and vaginal dryness. It is also used to reduce menopause mood swings when it is combined with St. John’s Wort. However, more studies are needed to confirm these findings. Do not use black cohosh if you are pregnant, have high blood pressure, or have liver problems.
Red clover
Red clover has been shown by studies to reduce menopause symptoms. It is used to treat hot flashes, night sweats, menopausal anxiety, depression, and vaginal dryness. However, more studies are needed to confirm the findings. Do not used red clover if you have breast cancer or other hormone-sensitive cancers.
Ginseng
Ginseng has been shown by a study to improve sexual function and quality of life in menopausal women. It is said to increase sexual arousal. It is also used for hot flashes and to improve sleep and boost mood. However, more studies are needed to confirm these findings. Avoid ginseng if you have diabetes.
Sage
A study found that women who took a daily tablet of fresh sage leaves experienced a reduction in hot flashes. Therefore, consider drinking fresh sage tea each day.
Click on the link to learn about the best Herbs for Menopause Symptoms
Chamomile
Chamomile tea contains phytoestrogens which act like estrogen in the body and can help reduce sleep disturbances, anxiety, digestive issues, nausea, hot flashes, vaginal dryness and painful sex. Do not drink chamomile tea if you are taking the blood thinner warfarin or cyclosporin. Do not take chamomile if you are pregnant or breastfeeding or you are allergic to plants of the Asteraceae family like daisies and marigolds.
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Click on the link to learn about our Menopause Expert Doctor
Click on the link to learn about 34 Menopause Symptoms
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Click on the link to learn about the best Menopause Skincare Products
Click on the link to learn about Menopause Weight Loss
FAQ
How to prepare for menopause naturally?
To prepare for menopause eat a 3M Diet (Modified Mediterranean Menopause Diet) which is rich in fruits, vegetables, lean proteins, complex carbohydrates and healthy fats that contain phytoestrogens. Combine this with regular aerobic exercise, strength training and mobility exercises. Ensure that you also manage stress effectively by practicing relaxation techniques like deep breathing, meditation and visualization daily. Make sure that you also get adequate sleep.
How to deal with menopause spiritually?
To deal with menopause spiritually create time to engage in spiritual activities like prayer, meditation, ad spending time in nature so that you can deepen your connection with your God. Ensure that you also engage in activities that deepen your connection with yourself like journaling, mindfulness, and fulfilling your purpose. Make sure that you also engage in activities that deepen your connection with your community by volunteering and spending time with like-minded individuals.
What is the best treatment for menopause?
The best treatment for menopause is one that relieves menopause symptoms without increasing the woman’s risk for developing serious conditions. Hormone replacement therapy (HRT) relieves some of the symptoms of menopause like hot flashes and night sweats. It also improves sleep, reduces vaginal dryness and painful sex. HRT also reduces the risk of developing heart disease and fractures from osteoporosis.
However, side effects of HRT include developing breast cancer, cancer of the uterus, stroke, blood clots in the legs, blood clots in the lungs, breast pain, vaginal bleeding, gall bladder disease, bloating, nausea, diarrhea, headache, mood changes, muscle cramps, skin rash, itchy skin, hives, and allergic reactions.
Consequently HRT is not the best treatment for women who do not want to develop these conditions.
Our Menopause Expert Doctor does not use HRT. She uses food as medicine, supplements and lifestyle modifications to provide relief for menopause symptoms. This is the best treatment for menopause since it does not cause other illnesses. Email AlmasiSkincare@gmail.com to consult her.
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