How to reduce hot flashes and other menopausal symptoms?

Menopause has been called a "life change" and it can be stressful for many women...to say the least. We are here to tell you that you are not alone and that you don't have to "just deal with it". Here are some simple tips to help you through menopause naturally.

How do you know if you are in menopause?

By definition, menopause is the absence of menstruation for 12 months. It occurs on average at the age of 51 years. The menopausal transition, or perimenopause, begins on average 4 years before your last period and can last up to 10 years!

Why does this happen?

At the end of our childbearing years, our ovaries stop producing estrogen. As a result, a number of physiological changes can negatively affect women's quality of life. Almost all women experience hormonal fluctuations before menopause. As hormone levels decline, a number of menopausal symptoms may begin to appear.

The symptoms and severity of the side effects of menopause vary considerably for each woman. In fact, in one study, up to 84% of women reported that their symptoms were interfering with their lives. 12% said that menopausal symptoms hindered "a lot" or were debilitating.

Symptoms of menopause

The most common symptoms of menopause are:

  • Hot flashes
  • Mood swings, depression or anxiety
  • Vaginal dryness or atrophy
  • Irritability
  • Headaches
  • Insomnia or lack of sleep

These are the most common side effects of menopause, but there are other signs to look for. Other possible signs of menopause include:

  • Irregular periods: In early perimenopause, periods may come and go, sometimes becoming heavier or lighter. This can sometimes last for several years during menopause.
  • Night sweats
  • Loss of libido
  • Dry skin and hair
  • Joint pain
  • Brain Fog or memory and concentration problems
  • Bloating or weight gain around the abdomen or inability to lose weight
  • Facial hair growth
  • Changes in the uterus, ovaries and cervix
  • Go to the bathroom more often

Although menopause and the hormonal changes that accompany it are natural, these changes do not have a negative impact on your life. Let's get to the hopeful part!

Natural remedies for menopausal symptoms

Here are some ways to naturally ease the transition to a healthy menopause.

Eat foods rich in phytoestrogens

Phytoestrogens are natural plant compounds that can mimic the effects of estrogen in the body. Fortunately, these foods can help relieve some of the symptoms of menopause.

Simply eating more plant foods such as legumes, vegetables, fruits, whole grains, nuts and seeds, if tolerated, may offer some relief. They contain hormone-balancing plant chemicals called phytoestrogens.

Ground flaxseed also contains phytoestrogens. They have been shown in studies to reduce hot flashes. Isoflavones found in whole soy foods may balance hormone levels and have mild estrogenic activity. This can also help reduce hot flashes.

Avoid foods that aggravate menopause

Caffeine, alcohol, fatty meats, and sweet or spicy foods can trigger hot flashes, night sweats, mood swings, and other symptoms of menopause. Everyone is unique when it comes to food intolerances, and different foods can affect women differently.

It is recommended that you keep a food journal to record the effects of certain foods on your personal symptoms. It is best to work closely with your doctor to help you understand the dietary changes.

Herbs and supplements for menopause

It's hard to get everything our bodies need from our food alone. There are a variety of herbs and supplements that can help with hormonal balance even during this transition period. Below are some supplements that have clinical evidence to help reduce symptoms of menopause.

5-HTP is a supplement that helps the body produce more serotonin. This can help control mood, stress, pain and appetite. Low serotonin levels can also trigger hot flashes. Increasing serotonin levels may therefore help reduce the risk of hot flashes in women.

Black cohosh is one of the best-studied traditional herbs that has been shown to relieve a multitude of menopausal symptoms, including hot flashes, anxietyinsomniaheart palpitations and depression.

Dong quai (Angelica sinensis) is known for its ability to support and maintain the natural balance of female hormones. If you have heavy bleeding, you should not take this herb for menopause. It has no estrogenic activity.

Avoiding environmental toxins

While natural sources of phytoestrogens can relieve menopausal symptoms, synthetic estrogens called xenoestrogens can make them worse.

Environmental toxins are an important source of xenoestrogens. They can enter our food supply through pesticides, herbicides and plastics. Hormones used in commercial livestock and dairy production also increase exposure to environmental estrogens. These synthetic estrogens can be "hormone disruptors" and can aggravate hormonal imbalances. Eating organic foods as much as possible can help reduce these effects.

Drink enough water!

drink water

During menopause, women often suffer from dryness and bloating. This is probably caused by the decrease in estrogen levels.

Drinking 8 to 12 glasses of water a day can relieve these symptoms and reduce bloating.

In addition, water can prevent weight gain and aid in weight loss by helping you feel full and temporarily increasing your metabolism. According to a recent study, drinking 500 ml of water 30 minutes before a meal can lead you to consume 13% fewer calories during the meal.

Get some exercise!

Weight gain is common during menopause for several reasons: hormones, aging, lifestyle and genetics. Gaining too much body fat, especially around the waist, can affect the symptoms of menopause. It can also increase your risk of developing diseases such as heart disease and diabetes.

Diet plays an important role in weight loss, but staying active has major benefits in reducing menopausal symptoms. Whether it's walking, yoga or running marathons, choose something that works for you and your lifestyle! Staying active at any age can :

  • Reduce stress
  • Increase energy levels
  • Prevent muscle loss that normally occurs during menopause

Our best advice is to focus on your overall health and not just the number on the scale. Maintaining a healthy lifestyle can help you look and feel your best during menopause and beyond.

How to manage (and reduce) hot flashes?

If you have mild hot flashes (hot flashes that do not interfere with normal activities), you usually do not need to take medication. There are several practical things you can do to reduce the number of hot flashes:

  • Lowering of the room temperature
  • The use of fans
  • Dress in layers of clothing that can be easily discarded
  • Avoiding triggers (such as spicy foods and stressful situations)

Most women do well with the simple steps described above. Others may try the complementary and alternative therapies described below. Several other approaches are either ineffective, not widely available, or more appropriate as an adjunct option for women with severe symptoms.

  • weight loss
  • cognitive-behavioral therapy (CBT)
  • vitamin E
  • hypnosis

Some clinicians recommend vitamin E for women with mild hot flashes because it is well tolerated at low doses and is not associated with toxicity. In one report, vitamin E and placebo were associated with reductions in hot flash frequency of 32 and 29 percent, respectively. A marginal difference that is not clinically important.

Conclusion

These are just a few of the many natural strategies to help you navigate the symptoms of menopause without prescription drugs. Menopausal symptoms can be difficult to manage. But a good diet and regular exercise can help reduce and even prevent them. These symptoms are not something to "just treat" and relief is within reach. Start with some of the changes mentioned above and work with your doctor to find the best solution for you.

Have you found any natural menopause remedies that have worked for you? Share below!

Sources

https://www.doctissimo.fr/sante/menopause/menopause-et-homeopathie/traitement-naturel-menopause

https://www.futura-sciences.com/sante/actualites/femme-menopause-5-solutions-naturelles-reduire-symptomes-69512/

Marie Dupont 13 November, 2019
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