For women going through menopause, Hormone Replacement Therapy (HRT) is the most common treatment prescribed by a doctor. This consists of skin patches, gels and implants that relieve menopausal symptoms by replacing estrogen.
Another treatment option for menopause is non-hormonal medications like selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs), which are originally used to treat depression and anxiety but have been found to be effective in managing hot flushes and mood swings.
That being said, are there natural ways to improve menopause symptoms? Not everybody feels comfortable taking medication, especially when there can be side effects or interactions with other medications.
The good news is, there are several natural ways that may help improve menopause symptoms for some women. They may not work for everyone; however, they’re worth a try, right?
Let’s take a look at them together now.
1. Healthy Diet
First things first, a balanced diet is important for supporting overall health during menopause. Get plenty of fruits, vegetables, whole grains and lean proteins to look and feel amazing.
Additionally, keep in mind that certain foods such as soy products and flaxseeds contain phytoestrogens which are known to help with menopausal symptoms.
2. Herbal Supplements
Some women find relief from menopause symptoms by taking herbal supplements like red clover, black cohosh or evening primrose oil. Others discover that the Feminapause™ Menopause Supplement is a game-changer.
This daily supplement contains:
- CBD Oil, which derives from hemp and interacts positively with serotonin receptors in the brain to reduce hot flushes and night sweats and improve sleep quality
- Vitamin B12, which researchers claim can help with insomnia, lack of energy and memory loss
- Vitamin B6, which minimises tiredness and fatigue and stimulates the healthy regulation and metabolism of hormones
Already taking medication? Remember to consult your GP before trying herbal remedies in case of interactions or side effects.
3. Drink Lots of Water
Drinking plenty of water is essential for overall health. But did you know that it can also help manage dryness and discomfort caused by menopause in the following ways?
- Improve brain function
- Relieve nausea and hot flushes
- Ease menopause cramps
- Reduce headache frequency and severity
Drinking 8 to 12 glasses of water a day is recommended by experts to notice the benefits.
4. Limit Caffeine and Alcohol
Caffeine and alcohol drinkers, listen up. If you reduce your intake (or perhaps even eliminate it completely), you can better manage hot flushes, night sweats and headaches.
Another factor to consider is that caffeine and alcohol are known to disrupt sleep, and many menopausal women already have trouble sleeping.
5. Exercise Regularly
Maintaining a healthy weight and doing regular physical activity, such as walking, swimming and yoga, can help alleviate menopausal symptoms like hot flushes and mood swings.
Exercise enhances the thermoregulatory control of sweating, skin and brain blood flow. It also boosts the serotonin in your brain and the “feel-good” hormone, which lowers the risk of stress, anxiety and depression (all of which can occur during menopause).
6. Practise Mindfulness and Relaxation
Speaking of stress, meditating and doing deep breathing exercises can help reduce the intensity and frequency of hot flashes. Studies show that mindfulness can have a positive impact on mood swings, irritability, depression and anxiety.
Take some time every day to sit and just be, even if it’s only for five minutes. If you find your mind wandering, bring your thoughts back to the present moment. It takes some getting used to but it really does help you feel calmer if you stick at it!
7. Keep Cool
Lastly, it may sound obvious, but if you struggle with hot flushes in particular, take measures to stay cool.
Opt for lightweight, breathable clothing that can help manage fluctuations in body temperature. Likewise, dress in layers so you can easily remove one when a hot flush strikes.
Another thing you can do is keep your bedroom cool, whether it’s by using a fan or simply opening a window. Sleeping in a cool, well-ventilated environment can ease night sweats and ultimately promote better sleep.
The hormonal changes that occur during menopause, particularly a decline in estrogen levels, can cause a variety of sleep disturbances every night.
You don’t have to suffer any longer, though. Taking a supplement containing CBD oil, vitamin B12 and vitamin B6 has been shown to be beneficial, improving sleep quality and quantity so that you have more energy for whatever the day holds.
Just be sure to check the label and follow the guidelines for safe and effective consumption.