Getting older isn’t always fun, especially if you are a woman entering menopause between the mid-40s to early 50s.
There are several different symptoms of menopause, including hot flashes, night sweats, irregular periods, mood changes, vaginal dryness, and weight gain.
Many women look towards natural remedies to help with some of these menopause symptoms. Today we will take a look at 11 natural ways to reduce the systems of menopause.
So let’s get started!
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11 Natural Ways to Reduce Symptoms of Menopause
1. Drink Plenty of Water
Dryness is a normal symptom of menopause that is caused by a decrease in estrogen. This is why drinking as much water as possible can help with some of these symptoms.
On top of that, drinking lots of water, anywhere from 8 to 12 glasses a day, has always been paramount to maintaining good health.
2. Eat Regular Meals
The last thing you want to do when going through menopause has habits that make your symptoms worse. That is why eating regularly and not skipping meals is very important when you are going through menopause.
Studies have shown that postmenopausal women who skipped meals lost 4.3% less weight than women who ate meals more consistently.
3. Eat As Much Protein as Possible
Eating foods high in protein is a fantastic way to help you feel more full. If you feel more full, then you can maintain your weight easier.
Also, as women age, muscle mass begins to decrease. Muscle mass will decrease 3-8% each decade starting at the age of 30. This is why eating foods high in protein can help prevent the loss of lean muscle mass.
Foods high in protein include chicken, ground turkey, greek yogurt, salmon, eggs, beef jerky, cottage cheese, and almonds.
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4. Don’t Be Afraid To Use Natural Supplements
Many women would feel better if they tried to relieve their menopause symptoms naturally. Even though there is not much research or evidence to support any alternative methods, the below supplements are used commonly to try and reduce menopausal symptoms.
- Phytoestrogens – these are naturally occurring compounds found in certain foods that have similar effects to estrogen when produced inside a woman’s body.
- Black cohosh – a natural herb used to reduce pain and fatigue and improve moods.
- Red clover – red clover may help to reduce hot flashes because of its high isoflavone content.
- Full Spectrum Hemp Extract – Early research shows CBD helps balance out cortisol spikes.
There are several other supplements that are used, such as cranberry extract, kava, and primrose oil, to reduce menopause symptoms, but much more research needs to be done to prove their effectiveness.
5.Refrain From Eating Processed Foods and Sugar
We all know that eating processed foods and sugar is bad for our health. And during menopause it can worsen your moods and make you feel more fatigued because the rises and falls in blood sugar levels.
There has even been a study that found that if you eat too many refined carbs it can increase the risk of depression in postmenopausal women.
The other bad thing about eating too many processed and sugary foods is that it can adversely affect your bone health.
6. Eat Phytoestrogen Foods
As mentioned above, phytoestrogens occur naturally as plant compounds and can act very similar to estrogen produced naturally in the body. Phytoestrogen foods are believed to help balance your hormones and ultimately decrease women’s menopausal symptoms.
Phytoestrogen-rich foods include:
- Flax Seed
7. Exercise Often
Exercise has always been known to be good for living a long and healthy life. But did you know that it is also good for reducing menopause symptoms? Exercise such as pilates has been shown to improve joint health, decrease stress, increase metabolism, and improve sleep.
It is also known that menopausal people have an increased risk of heart and many studies show how exercise can help reduce heart disease.
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8. Avoid Foods That Can Trigger Menopausal Symptoms
Try to avoid foods that will trigger symptoms of menopause such as moodiness, night sweats, and hot flashes. Believe it or not, certain foods such as caffeine, alcohol, and spicy foods can trigger these symptoms.
Try not to eat these foods at night before bedtime.
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9. Eat Fruits and Vegetables
Diets that are heavy in vegetables and fruit can help with several menopausal symptoms, including weight loss, heart disease, and bone loss.
Fruits and vegetables are loaded with fiber, which helps you feel more full, prevents you from eating as much, and helps you maintain weight.
10. Maintain a Consistent Body Weight
Weight gain is one of the most common symptoms of menopause, and this is due to changes in lifestyle, hormones, and genetics. We tend to be less active as we age and burn fewer calories, contributing to weight gain.
Because of decreases in activity, it’s important to try to maintain your weight by eating a healthy diet of high-protein foods with large portions of fruits and vegetables.
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11. Eat Foods With Vitamin D and Calcium
Eating more foods with vitamin D and calcium is to protect your bones against osteoporosis. According to one study, vitamin D taken during postmenopause can reduce the risk of hip fractures.
You can easily buy Vitamin D supplements at your local grocery store or pharmacy or get them from Vitamin D-rich foods such as eggs, cod liver oil, or oily fish.
When it comes to getting more calcium in your diet, simply eat foods such as yogurt, milk, cheese, spinach, tofu, and kale which are known to be high in calcium.
Menopause symptoms are inevitable for women, but learning how to treat them naturally may be the path you want to take instead of using doctor-prescribed medications.
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