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The Best Natural Menopause Remedies

Menopause RemediesWhat are the best natural menopause remedies?

Menopause is a natural process for women as they age. The body stops producing reproductive hormones, and it can cause many symptoms for women. These symptoms range from hot flashes to mood swings. There are several options for women facing the symptoms of menopause. One of the most common treatments for women can be hormone replacement therapy.

Hormone replacement therapy can be scary for many women. This widely used method to treat the symptoms of menopause has been shown to have long-term health risks. According to the Mayo Clinic, a large clinical trial found that hormone replacement therapy posed more health risks for older post-menopausal women. Despite these risks, the symptoms of menopause are unbearable for many women, and they are looking for relief from their symptoms.

In some cases, menopause can also arrive earlier in your 30s or 40s because of certain health conditions or a medical history such as surgically removed ovaries, cancer treatment, or eating disorders.

I have been going through Menopause for the past 19 years and now my daughter who is 44 is starting to go through it. I am giving you some ideas on how to combat it below, later I will be writing a ebook about my journey and hope that this can also help.

Common Symptoms of Menopause

Following are some of the common symptoms of menopause:

  • Night sweats and hot flashes
  • Irregular periods
  • Vaginal dryness and lower libido
  • Mood swings, bad temper, depression, and anxiety
  • Insomnia and other sleep disorders
  • Weight gain and increased belly fat
  • Urinating more frequently
  • Dry skin and thin hair
  • Risk of other age-related ailments such as osteoporosis, dementia and cardiovascular diseases.
  • Changes in the cervix, ovaries, uterus, and breast.

Following are some of the best Natural Health Remedies for Menopause

1.) Eating Right Foods

The foods you consume need to have a lot of essential healthy fats and minerals to balance the hormones. Following are some of the foods which can help relieve the menopause symptoms:

  • vegetables and fruitsCruciferous vegetables: Cruciferous vegetables such as kale, cabbage and broccoli contain an ingredient called indole-3-carbinol. This ingredient can help balance the estrogen levels naturally. These vegetables are rich in electrolytes, vitamin K, vitamin C, and fiber which can help control blood pressure and improve heart health.
  • Organic vegetables and fruits: Organic vegetables and fruits contain phytosterols to balance hormones, antioxidants with anti-aging properties, and dietary fiber to control your appetite.
  • Omega-3 fatty acids: Foods like flaxseeds and fish are rich in omega-3 fatty acids which can help promote smooth skin, protect your heart and relieve inflammation. Omega-3 fats aid in hormone production and also help prevent various health issues like menopausal problems, postpartum depression, preeclampsia, postmenopausal osteoporosis, breast cancer, depression, and heart complications.
  • Natto: Natto stands for fermented soy which contains a phytoestrogen responsible for balancing the hormones. But, you need to avoid this if you’re suffering from estrogen-positive breast cancer.
  • High-fiber foods: Fiber-rich foods are important for digestive and cardiovascular health and these also help maintain your bodyweight. Foods rich in fiber include nuts, beans, legumes, seeds, avocado, ancient grains, fruits, and veggies. Various studies have revealed that foods rich in fiber may also help balance estrogen production.
  • kefirProbiotics: These foods are healthy bacteria which can help produce and regulate important hormones such as leptin, ghrelin, and insulin in order to protect cognitive functioning and improve the immune system. Foods rich in probiotics include kefir, yogurt, cultured veggies (kombucha, kimchi) and various other fermented foods.
  • Healthy fats: Although fats contain high calories, these also help produce hormones, relieve inflammation, and improve metabolism which is very important for maintaining your weight. Healthy fats also provide vitamin E which helps regulate the production of estrogen. Foods rich in healthy fats include coconut, palm, olive, flaxseed, avocado, nuts, and wild seafood.
  • Water: Drink as many glasses of water as possible during the entire day (minimum 8 glasses) to help relieve bloating and replenish fluid lost due to hot flashes. If you have hot flashes during the night water is so important first thing in the morning, as you have lost so much fluid.

2.) Avoiding foods that can worsen menopause

Natural  menopause remedies also include avoiding foods that can worsen menopause. Following are some of the foods you need to avoid to prevent the menopause symptoms:

  • Conventional meat
  • Packaged foods
  • Refined oils and fried foods
  • Added sugar
  • Alcohol
  • Carbonated drinks

3.) Supplements to relieve Menopause

Following are some of the supplements which can help relieve menopause symptoms:

  • Supplements to relieve MenopauseAdaptogen Herbs
  • Apply Natural Progesterone Cream (20 mg or one-fourth of a teaspoon) to the forearms and skin 2 to 3 times daily
  • Ginseng (daily 600 to 1200 mg)
  • Chasteberry or Vitex (daily 160 to 240 mg)
  • John’s Wort
  • Red Clover
  • Maca Root (daily 1000 to 2000 mg)
  • Black Cohosh (80 mg) 1 to 2 times daily

4.) Essential Oils

Natural health remedies for menopause also include using essential oils. Essential oil like Clary sage oil can help balance hormones and relieve symptoms of menopause such as hot flashes, depression, and anxiety. Other essential oils like chamomile oil, peppermint oil, and thyme oil can also help relieve hot flashes, reduce stress, and balance hormones.

Essential Oils

5.) Stress Reduction

Another natural health remedy for menopause includes stress reduction. During menopause, many women go through extreme anxiety, depression, and sulkiness. Handling stress effectively is really important to relieve symptoms or behaviors such as fatigue, overeating, weight gain, low sex drive, and insomnia.

Following are some of the effective ways of reducing stress:

  • Meditation
  • Physical exercise
  • Aromatherapy
  • Acupuncture
  • Spending time in nature
  • Volunteering for social services to give back to the society.
  • Spending time with family

6.) Physical Exercise

high-intensity interval trainingPhysical exercise is another effective natural health remedy for menopause. It can help manage various risk factors related to menopause complications such as obesity, inflammation, sleep disorder, bone loss (osteoporosis), and chronic stress.

Various studies have revealed that even if you lived a sedentary lifestyle in the past, beginning with an exercise routine such as aerobic and weight-training for minimum 3 times every week for twelve weeks can help you de-stress and improve your sleep quality.

Engage in aerobic activity for 10 to 30 minutes in the form of HIIT (high-intensity interval training) just like short burst training. It will help strengthen your bones, maintain lean muscle mass, and check weight gain. It can help lower the risk of obesity and bone loss.

I am 65 years old and I do HIIT training (F45) 5 mornings a week, it was hard at first but 20 kilos later and so much fitter and healthier I haven’t looked back.

7.) Proper Sleep

proper sleepGetting enough sleep is also a must for relieving menopause. Various studies revealed that sleep disorder and excess stress are related to higher cortisol levels during the morning and a higher susceptibility to weakened immunity, depression, weight gain, and anxiety. Try to sleep properly for 7-8 hours every night. It will help control your appetite, improve energy and let your body recover from stress.

Black Cohosh Helps Menopause Symptoms

For those who do not want to take hormones, there are herbal therapies. One of the most effective herbal therapies to help with menopause symptoms is Black Cohosh.

How Black Cohosh Works

According to the University of Maryland, it is a phytoestrogen. A phytoestrogen is a plant-based estrogen that can provide the body with elevated levels of estrogen. This can help eliminate several symptoms of menopause by replacing some of the estrogens that the body stops producing after menopause.

What Black Cohosh Treats

Black CohoshIn a study published by Women Living Naturally, Black Cohosh was reported to relieve a wide array of menopause symptoms. 49% of women who took the supplement reported relief of headaches, hot flashes, night sweats, and vertigo. 

In another study, those who took Black Cohosh twice a day had definitive improvements in their menopause symptoms. 76 to 93% of study subjects reported a decrease in irritability, hot flashes, depression, headaches, heart palpitations, and insomnia.

Alternative to Hormone Therapy

Black Cohosh is used as an alternative to hormone therapy for many people. In Germany, the government oversight has approved it as a prescriptive alternative to hormone replacement therapy. The United States has not approved the herb in the same way, as it is only available without a prescription. There are standardized options for Black Cohosh that can be taken.

How Much Should You Take?

Because Black Cohosh is not available by prescription, there are differing opinions about the amount of Black Cohosh that should be taken to treat menopause symptoms. Finding the different recommendations on the internet is not recommended. If you are considering taking this herbal supplement to help treat your menopause symptoms you should discuss your options with your physician or a qualified and licensed herbal medicine practioner.

Is Black Cohosh Safe?

Black Cohosh may cause elevated liver enzymes, and this could be a concern if you are on medications that also affect your liver enzyme levels. This is why it is especially important to discuss supplementation with your doctor. In 2007, the Australian Department of Health required all Black Cohosh to carry a warning label about the risk of liver damage. 

Aside from liver damage, there are other side effects that can occur when taking black cohosh. These included breast pain and enlargement, infection, vaginal bleeding, musculoskeletal complaints. Typical studies showing the use of Black Cohosh ran for less than 6 months.

Final Thoughts

Any herbal therapy should be discussed with your doctor. Many people have the impression that herbal therapies are automatically safe and interaction free. This is not true, and Black Cohosh is not immune to side effects and drug interactions. Discussing dosage and drug interactions with your doctor can help prevent serious health complications from occurring.

Once you have permission from your physician, Black Cohosh is often an effective treatment for a variety of menopause symptoms. The best part about using Black Cohosh is that it can treat so many different menopauses symptoms. This can provide women with a highly improved quality of life.

Only you can decide if your menopause symptoms are enough to warrant supplementation with Black Cohosh. If you do need relief from your menopause symptoms, you may find that Black Cohosh is one of the more effective therapies.

Make sure to consult your physician prior to taking any supplements as these can interact with other medications.

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