As commonly said, life begins at forty. But to most women, this is the time they start experiencing menopausal symptoms which are very uncomfortable.
These symptoms include hot and cold flashes, vaginal problems, irregular periods, urinary problems, memory and sleeping problems, anxiety and depression, mood swings, among others. [1]
In case one experiences these symptoms, there are natural remedies which can be used to alleviate them. Each symptom has a different remedy.
Example of these natural remedies are; getting enough sleep, use of hormones, stress management, healthy eating habits, doing exercises, being socially and mentally active among others. [2]
Below is a summary of the common menopause symptoms and their natural remedies.
Hot and Cold Flashes
Hot flash which is the most common menopause symptom is a sudden heat feeling especially on the upper body. It is experienced a year before and after the period stops. The commonly affected areas are the face, neck, chest and arms which start turning reddish.
Cold flash, on the other hand, is experienced immediately after the hot flash making the body colder than usual. [3]
Remedies
- Keep a track of what triggers the hot flashes and try to avoid them. These triggers may be the use of alcohol and cigarettes, spicy foods, caffeine, high-stress levels among others.
- Hot flashes are said to be worse in overweight women. To alleviate them, try to lose weight by reducing the amount of calories intake and increasing fruits and vegetable intake. [4]
- Deep breathing anytime the heat starts is also another natural way of shortening the hot flashes. Also exercises like yoga and stretching calms and relaxes the body reducing the hot flashes.
- You can also use the low-dose hormonal birth control if you are still getting your menstrual periods or menopausal hormone therapy for the women already undergoing menopause.
- Drinking cold water and the use of a fan in your bedroom or office can also reduce the hot flashes and night sweats.
Vaginal and Urinary Problems
Unbalanced levels of estrogen and progesterone may have some negative effects in the body. For example, excess estrogen may cause blood clots, weight gain, bloating, fatigue and breast tenderness.
Low estrogen levels, on the other hand, causes vaginal dryness. This dryness causes; burning, itching, and pain on the vagina making one feel uncomfortable. It may also make sex painful to the victim.
Urinary problem is also caused by low estrogen. This problem is called urinary incontinence. It weakens the urethra making it hard for one to hold the urine for long. May also cause a leak out when one coughs or sneezes. [5]
Remedies
- Take foods rich in estrogens and progesterone-like flax seeds, black cohosh, red clover, sage, soy, wild yam, chesty tree berries, et cetera. [6]
- Take a lot of water 8-10 glasses daily. This will reduce the bloating and fatigue.
- Use the vaginal moisturizers and lubricants to reduce the dryness.
- For the urinary problem, you can use urinary incontinence products like pessary, urethra cap or pads. Also, avoid caffeine and alcoholic drinks.
Memory and Sleeping Problems
These are other common symptoms of menopause. One tends to be forgetful and lose focus. This problem is more so associated with lack of proper sleep and lack of stress management.
On the other hand, one may find it hard to get quality sleep due to hot flashes, night sweats or the urinary problems. It is also possible to lack sleep due to stress and anxiety. [7]
Remedies
- Avoiding caffeine and alcohol drinks past 3 pm. You will be able to minimize the number of bathroom trips made at night to ease yourself.
- Regular exercising is also another method of relaxing the body and brain causing it to sleep. Doing exercises like jogging, stretching, yoga and swimming some hours before sleeping time.
- Avoid too much stress and anxiety. You can either talk about your problems and worries to someone you trust or go for guidance and counseling therapy.
- Avoid sleeping during the day. This will make your sleep disappear at night.
- Get treatments for urinary incontinence causing a bladder problem. [8]
Bottom Line
Menopause is a normal phase passed by every woman with forty years and above. It’s not a curse or sickness.
The symptoms associated with it can naturally be treated through regular exercises, proper eating, and sleeping habits, taking foods rich in estrogen and progesterone, among other remedies.
So don’t be stressed alone. Embrace these natural remedies as you enjoy another phase in life.
Have you experienced any menopausal symptoms stated here? What other remedies can you add to our list? Tell us in the comment section.
Hi, my name is Sopo Yung. I share natural health remedies and strategies to guide you to a healthier natural lifestyle –My passion and mission are to help you enjoy a fulfilled healthy life.
