How To Treat Menopausal Symptoms Naturally With Herbs, Diet And Exercise?
Are you experiencing night sweats, irregular periods, and hot flashes post 45 years of your age? Is staying in shape becoming difficult for you as you put on weight naturally? If that’s so, you are experiencing menopausal symptoms. Menopause is a stage occurring in every woman’s life in the late 40s or 50s marked by the end of menstrual cycles. It is a natural biological process. You attain menopause after you do not attain a menstrual period for consecutive 12 months. However, while you attain menopause, you may experience a range of discomforting symptoms through the months and years leading up to it. Disruptive sleep, chills, mood swings, hot flashes, irregular menses, vaginal dryness, night sweats, dry skin, thinning of the hair, slowed metabolism, and weight gain discomforts are menopause symptoms that may bother you as you approach the phase. While there are medicines available in the conventional mode of treatment to reduce your discomforts, you can also deal with the condition naturally. Opting for the right diet and nutrition, herbs, the best homeopathic treatment for menopause, and certain exercise can help you obtain relief effectively, gently, and safely. A customised diet chart to lose weight in menopause with the guidance of expert nutritionists can help you stay in shape. Scroll down to discover how herbs, diet, and exercise can help you soothe your menopause symptoms.
8 Best Herbs That Can Help Manage Menopause Symptoms:
Although a female body can adapt to various changes and hormonal fluctuations that occur over the years, dealing with menopause can be a big challenge. Fortunately, you have Ayurveda and the best homeopathic treatment for menopause at your rescue. The use of certain herbs can help you alleviate associated discomfort, sustain the natural rhythm of the body, and maintain a sense of balance in this phase. Check out the list of herbs that can help you obtain relief from menopause symptoms.
The flowering part of this plant is known for its medicinal properties. Hops comprise plant-based compounds called phytoestrogens that are known to mimic the effect of estrogen. So, supplements made using this herb are effective in soothing a range of menopause symptoms, such as hot flashes, fatigue, sleep disturbances, and vaginal dryness.
2 Red clover:
The herbaceous flowering plant is known for being a rich source of isoflavones, which act similar to estrogen and help mitigate the discomfort resulting due to the decline in the production of estrogen while you approach menopause. Red clover is quite effective in preventing and treating menopause symptoms, such as bone loss, hot flashes, and night sweats.
- Black Cohosh:
The herb is a flowering plant belonging to eastern North America, and it is known for its long-term use in Native American herbal medicine. It is often used to reduce hot flashes and night sweats associated with menopause symptoms. It’s not advisable for women having a history of liver disease; so, have a word with a certified health expert before going for it.
- Dong Quai:
This is an Asian herb that grows in the cooler parts of the continent. It is known for its frequent use in traditional Chinese medicine to treat discomforting symptoms occurring due to menopause and premenstrual syndrome. It may help reduce hot flashes and night sweats when used in conjunction with other herbs, such as black cohosh, red clover, and chamomile. Individuals having fibroids or blood-clotting issues, such as haemophilia, should not use it.
- Evening Primrose:
The seeds of this flowering herb are used to prepare evening primrose oil, which is often used to treat the menopause symptoms such as bone loss and hot flashes. When used in combination with calcium supplements and omega-3 supplements, it can help curb bone loss and retain bone mineral density in women going through menopause. It is always wise to consult your healthcare provider before going for it.
The roots of this herb are used for medicinal benefits, particularly for providing a calming effect. Valerian can help alleviate menopause symptoms, such as hot flashes and insomnia. In combination with lemon balm, this herb can also help improve the quality of sleep. Consult your healthcare provider when opting for it for relief.
- Flax Seeds:
Being a great source of lignans, flax seeds are effective in alleviating menopause issues, such as bone loss and hot flashes. Lignans are known for functions similar to estrogen. Also, it is believed flax seeds can minimize the risk of breast cancer in females. They have abundant nutrients and are a safe and healthy food that you can have in your regular diet to mitigate menopause symptoms and improve your quality of life.
Soy herb has abundant isoflavone, which is a type of phytoestrogen that acts identical to human estrogen. So, it helps mitigate menopause symptoms resulting due to the decline in the production of estrogen. Soy may help reduce the duration and frequency of hot flashes and improve bone health. Also, it offers you a healthy dose of nutrients and reduces weight. So, you can have it in your diet to lose weight in menopause.
Diet for Managing Menopause Symptoms:
Including certain healthy foods in your diet and eliminating unhealthy options can help you obtain relief from menopause symptoms naturally. Weight gain is one of the biggest challenges that several women experience in this phase. So, most of you may need to switch from a weight gain diet plan for females to a weight loss diet plan for females in menopause to stay in shape and enjoy good health. Here are the food groups and foods that you should include in your diet chart to lose weight during menopause.
- Foods Containing Phytoestrogens:
Including foods comprising phytoestrogens in your diet while managing menopause symptoms can prove beneficial. These compounds act as weak estrogens when they enter your body and help reduce the frequency of hot flashes. They offer you relief from discomforts that you may experience during menopause. So, include berries, soybeans, peanuts, barley, plums, chickpeas, flax seeds, and grapes in your diet.
- Whole Grains:
Prefer to eat the whole grains in your diet chart to lose weight during menopause. Whole grains not just supply you with a healthy dose of fibre and B vitamins but also minimize the risk of developing cancer, cardiovascular ailments, and early death. B vitamins nourish your body and help improve your metabolism and energy levels that may prevent you from feeling fatigued when battling menopause symptoms, such as fatigue. Also, it helps keep your weight in check. So, include barley, rye, quinoa, brown rice, and whole-wheat bread in your diet.
- Dairy Products:
As you attain menopause, the decline in your levels of estrogen can increase your risk of fractures. Bone loss associated with menopause can be risky. Adding dairy products, such as yoghurt, milk, cheese, and other healthy sources, to your diet delivers a good dose of essential minerals, such as calcium, magnesium, potassium, and phosphorus. It also nourishes you with vitamin K and D. It improves the bone density in women attaining menopause. Also, dairy products are effective in improving your quality of sleep. Appropriate dairy consumption reduces the risk of premature menopause. So, go for milk, yoghurt, cheese, and other dairy products.
- Healthy Fats:
Omega-3 fatty acids and other healthy fats help women in their menopause phase by reducing the severity of night sweats and the frequency of hot flashes. So, include omega-3 fatty acids in abundant food sources, such as fatty fish such as salmon, mackerel, chia seeds, and flax seeds.
- Fresh Vegetables and Fruits:
Natural, nutritious foods that you should include in your diet chart to lose weight during menopause are fresh fruits and vegetables. They provide you with abundant minerals, antioxidants, fibre, vitamins, and other crucial nutrients. Regular consumption of fruits and vegetables helps you maintain a healthy weight, reduces hot flashes, and improves your relief. Broccoli safeguards you from developing breast cancer. Dark berries reduce your blood pressure. Regular intake of grape seed extract supplements has proved to reduce depression, improve sleep, and minimize hot flashes.
The reduction in estrogen has a link to decreased bone strength and muscle mass. So, women who are going through their menopausal phase should increase their intake of proteins. Having 20 to 25 grams of quality protein every meal can be beneficial. Collagen is known for being the most abundant protein in your body. When going through menopause, increasing the intake of foods that promote natural collagen production in your body can help improve your bone mineral density and reduces the risk of fractures. Also, protein abundant diet is beneficial for weight loss. So, ensure that, when you follow a weight loss diet plan for females during menopause, your diet contains protein abundant sources, such as legumes, eggs, fish, dark green leafy vegetables, dairy products, and meat.
4 Food to Avoid When Dealing with Menopause Symptoms:
Just like certain healthy foods can help alleviate the symptoms of menopause, certain unhealthy foods can worsen your discomforts. So, cutting back or eliminating these foods from your diet can improve your relief. Let’s have a look at the food to avoid when dealing with menopause symptoms.
- Refined Carbohydrates:Eating foods containing refined carbohydrates, such as white pasta and white rice, can cause a rise in your blood glucose levels and increase insulin resistance. You may experience aggravation in hot flashes when in the menopausal phase. Also, it may promote weight gain. So, ensure that your diet to lose weight in menopausecontains less or no refined carbohydrates. Avoid candies, cookies, and cakes. Choose to have whole grains in your diet, such as brown rice.
- Processed Foods:When dealing with menopause symptoms, it is advisable to have natural foods and avoid processed foods. Processed foods contain high quantities of added sugar, which not just increases your insulin resistance but also may make you experience hot flashes more often. You may even put on weight. So, refrain from eating processed foods during this phase.
- Spicy Foods:Some women going through menopause may experience increased episodes of hot flashes after eating spicy foods. They might even affect your anxiety levels. If you are experiencing worsened menopause symptomsdue to the consumption of spicy foods, choose to avoid them.
- Alcohol:The intake of alcohol not only worsens hot flashes in women going through menopause but also makes them vulnerable to irritability and mood swings. So, stay away from alcohol.
How Exercise Can Help Manage Menopause Symptoms?
Being obese or overweight and having a BMI of more than 30 might may make you vulnerable to hot flashes during menopause. When going through this natural phase, the chances of weight gain are high. Stress, anxiety, and fatigue are other menopause symptoms that you may experience. Along with the right diet, regular exercise can help you have a healthy weight, improve your metabolism, reduce your anxiety and stress levels, and help you stay fresh. Also, exercise prevents the loss of muscle mass. Here’s a quick rundown of exercises that you can practice to obtain relief from menopause symptoms.
- Aerobic Exercises:Practising aerobic activities regularly can help you get rid of excess pounds, feel fresh, and have a healthy weight. A brisk walk, swimming, jogging, and water aerobics are activities that you can include in your routine.
- Stretching:Including some stretches in your exercise routine can help improve your body’s flexibility.
- Strength Training:After menopause, women are at a high risk of developing osteoporosis. So, strength training plays a crucial role in strengthening the muscles, improving bone health, boosting metabolism, and burning body fat. So, do regular workouts in the gym; try weight machines and resistance tubing. Begin doing exercises with weights that would tire your muscles after 12 repetitions. Over time, increase your resistance level as your muscles and bone get stronger.
- Yoga and Meditation:
Relaxing techniques, such as meditation and yoga, can improve your relief and quality of life while battling menopause symptoms. Deep breathing, meditative techniques, and yoga stretches can soothe your nerves and may alleviate your irritability, anxiety, and hot flashes.
If you are looking for natural ways to obtain relief from menopause symptoms, resort to diet, Ayurveda, and the best homeopathic treatment for menopause. Certified health experts at Health Total can help you have a personalized diet chart to lose weight during menopause and herbal solutions. Practising simple exercises along with our weight loss diet plan for females during menopause can help you beat weight gain issues. Our health plans not just help you obtain relief from menopause symptoms but also nourish you with all crucial nutrients, manage your weight, boost your immunity, and improve your quality of life. So, hurry up, get in touch with us at Health Total and sail through your menopause smoothly with our customised herbal solutions and diet plan for menopause. (Title: Diet Plan for Menopause)