Alleviate Menopausal Symptoms with these 8 Natural Remedies

The years leading up to menopause (the pre-menopausal years) can be a pretty challenging time for a woman - our menstruation cycle has, after all, been a big part of our month-to-month routine since our teenage years. But by the time we enter our 40s, we experience hormonal changes once again. These hormonal changes are characterized by drops in estrogen, which usually occur over a 3-to-5 year phase, after which a woman enters her menopausal years. Unfortunately though, for most of us women, the pre-menopausal years are not characterized by hormonal changes only. Rather, these years bring on an onset of other symptoms too.

Signs and Symptoms of Menopause 

Mood swings tend to be especially common, and occur due to the extreme fluctuations of progesterone and estrogen. When estrogen is dominant, we may feel irritable and edgy, often flying into angry rages. And when the opposite happens - when our estrogen levels drop to low - it may cause us to feel sad, weepy and depressed. 

 'Hot Flashes' don't help either. Out of the blue, we suddenly feel a wave of heat in the face, neck or chest - sometimes, accompanied by redness and swelling of the skin in those areas too. Hot flashes are often accompanied by increased heart rate and sweating, and at times, heart palpitations too. 

 Sleep disturbances, often caused by night sweats or anxiety, tend to be quite common too. During this period, women might find it increasingly difficult to fall asleep or stay asleep, until the years come to pass. 

Vaginal dryness, pain and inflammation are commonly experienced during the pre-menopausal years, which may also be accompanied by itching and discomfort. 

Urinary complications may also occur, leaving many women with a need to urinate more frequently than normal. Studies have also shown that menopausal and pre-menopausal women are more prone to developing lower urinary tract infections such as cystitis. 

Other signs and symptoms of menopause include hair loss, changes in sex drive, accumulation of fat in the abdomen and fat loss in the breasts. 

To alleviate the symptoms of menopause, there are a number of orthodox treatments available, such as Hormone Replacement Therapy and low-dose anti-depressants. Alternatively, you can opt for natural remedies, including these dietary changes and supplements to add to your regime. 

Natural Remedies for Menopause 

Soy is considered to be a natural source of estrogen. It has also been studied for its potential to relieve muscle pain associated with estrogen loss resulting from menopause. A study in 2009 suggested that the addition of soy products to one's diet can be used effectively as an alternative to HRT.

Dong Quai is another great remedy, in fact, its root has been used for centuries by practitioners of traditional Chinese medicine. It is also used as a treatment for irregular menstrual cycles, infrequent menstrual periods, premenstrual syndrome (PMS) and painful menstruation. Dong quai is also believed to alleviate menopausal symptoms associated with pain in the uterus. Though studies on its estrogen-like effects have been conducted, further research is necessary. It is available in powder, tablet, capsule and liquid form.

Black Cohosh has long been used by Native Americans to relieve various conditions including amenorrhea and menopause, painful menstruation and painful childbirth. This herb is so potent, it has received attention in the scientific community for its potential to alleviate menopausal symptoms. It has been found to support the balance of hormone levels and lessen the intensity of hot flashes and night sweats. Though more studies need to be carried out, research indicates that black cohosh can aid in preventing and treating depression associated with menopause.

Green tea is said to relieve symptoms associated with menopause, including hot flashes, night sweats and other sleep disturbances - primarily because it contains the amino acid theanine. It also helps reduce stress and pain, and a few studies suggest that it can improve brain function. Green tea is associated with improvements in the ability to concentrate and focus. It is also a great energy booster and will provide relief from fatigue and anxiety. It is often associated with relief from more severe symptoms, reducing the risk of menopause-induced overactive bladder.

Evening Primrose is a good source of essential fatty acids, making it a great supplement to take in order to alleviate fatigue, headaches, mood swings, the inability to concentrate. Studies have also shown that evening primrose is an effective treatment for breast pain too. Clinical trials suggest that it may also be useful in cases of PMS (which may occur during pre-menopause). Currently though, further experimentation is necessary before confirming its effectiveness in treating other menopausal symptoms

Chasteberry has a long history of use as a remedy for menstrual problems. Today, it is still used as a natural alternative to HRT (Hormone Replacement Therapy) and pharmaceutical drugs for complications during menopause. Studies also show that it might be beneficial in cases of PMS, breast pain and infertility. Chasteberry should not be used by breast cancer patients, pregnant women or women taking birth control pills.

Valerian root is thought to be an effective means of alleviating menopausal symptoms such as sleeplessness, anxiety, hot flashes and muscle tension.

Mexican Wild Yam has been of great importance to the development of HRT because its constituents act as precursors to estrogen and progesterone. Claims have been made about its benefits in terms of menstruation and menopause. It is said to balance hormones, regulate the menstrual cycle and relieve ovarian and uterine pains. An article published in a 1992 issue of National Geographic magazine describes the importance of wild yam as a staple food for the inhabitants of a remote island. Investigators found that the island's inhabitants tended to have a high libido, and symptoms associated with menopause were not experienced by women on the island 

Maca is a root crop grown in South America. It is reported to have hormone-balancing effects, can improve the libido and also provides post-menopausal support.

This is only for your information, kindly take the advice of your doctor for food, medicines, exercises and so on.   

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10 Supplements for Menopausal Women

The annoying side effects of menopause, including an increased risk of certain diseases, are all down to hormonal shifts. When estrogen drops, the risk for osteoporosis and heart disease increases – as does the tendency to suffer from symptoms such as mood changes, hot flashes, and vaginal dryness.

To combat these ailments, supplements and vitamins can be taken, but the process of deciding which ones to take can be overwhelming. Jacqui Justice, a clinical nutritionist at the NY Health & Wellness Center, says that “when it comes to supplements for menopause, there isn’t just one pill. It’s a process. It’s a complex system.” 

 

You need to keep in mind that supplements are not regulated or evaluated by the Food and Drug Administration, but you’ll often get a better-quality supplement with fewer fillers and more of the key ingredients when you purchase them through a certified practitioner.

Here are three important categories of menopausal supplements to consider: 

 

Build a Foundation 

Before you decide to start popping a bunch of supplements, it’s very important to make sure your body is primed to process them. This means a healthy gut, a well-working liver, and balanced adrenal glands. You can take as many supplements and vitamins as you like, but they won’t have a positive effect if your gut and liver aren’t functioning properly.

Probiotics 

You can ensure a healthy gut by taking a probiotic. Your gut bacteria can be affected by stress, a poor diet, antibiotics, and hormonal fluctuations due to menopause. This imbalance not only prevents your body from absorbing supplements properly, but it can also lead to symptoms such as gas and bloating, digestive issues, belly fat, and constipation. Probiotics can help improve your bowel function, assist with weight loss, and stabilize your hormones. You should aim for supplements that have at least 10 billion CFUs and at least five different strains of bacteria. 

 

Milk Thistle  

 

Next up is your liver. The liver synthesizes hormones and tells them where to go in the body. Therefore, if it’s not doing its job properly, you’re going to have a hormonal buildup. One great detoxifying ingredient is milk thistle. This helps to eliminate toxins and nourish the organ. 

 

Ashwagandha 

You also need to think about your adrenal glands. These glands sit above the kidneys and pump out estrogen, testosterone, and cortisol. However, when they’re fatigued, like they may be when you’re depressed, anxious, stressed or angry, your body decides that it’s more important to make cortisol instead of sex hormones. Ashwagandha, a herb designed to help with adrenal fatigue, hormone balancing, and improving a range of menopausal symptoms, is the fix here. 

 

Get the Basics 

If you’re a woman over the age of 50, then you need to be proactive regarding which vitamin and mineral supplements you should take. 

 

Calcium 

This is vital for bone health and is very important during menopause when the decrease in estrogen makes women more prone to osteoporosis. While the best source of calcium is food, if you’re not meeting your daily quota of 1,000 to 1,200 mg through your diet, calcium supplements are a wise choice. 

 

Vitamin D  

Not only is vitamin D great for bone health, but it’s also helps to decrease the risk of heart attacks, strokes, asthma, allergies, high blood pressure and breast cancer. It’s difficult to get vitamin D from foods and the sun, and since 75% of people are deficient in Vitamin D, it’s often advised to take vitamin D supplements. The daily recommended intake of 600 IUs is debatable since studies show that higher amounts of vitamin D are necessary for disease prevention. 

 

Multivitamins  

The best way you can get all the necessary antioxidants, minerals, and vitamins is through a well-balanced diet. However, the problem is the average diet leaves holes in your daily nutritional requirements, which means you’re missing on vital elements that your body needs to function properly. 

 

Omega-3s in Fish Oil 

The omega-3s that are found in fish oil have an effective and potent natural anti-inflammatory effect that’s key during menopause. To add to this, it also helps to preserve brain function and protect against Alzheimer’s, dementia, and cognitive delay. It’s recommended that we eat at least two servings of oily fish a week, but supplements are still required to get the aforementioned health benefits. Menopausal women should consider taking a fish oil supplement with 1,000 to 2,000 milligrams of EPA and DHA daily. 

 

Improve Your Symptoms 

If you’re still suffering from the symptoms of menopause, you might want to try one of the following supplements, which will help lessen or alleviate everything from mood swings to hot flashes, and protect against cardiovascular and mental declines. 

 

Black Cohosh  

Black Cohosh has been found to decrease hot flashes, sweating, depression, and insomnia. Black cohosh is commonly available in capsule form, as a tincture, and dried as a tea. The recommended dose ranges from 20-80mg per day, and should be taken under a doctor’s care in order to avoid drug interactions. 

 

Curcumin 

Curcumin, the active ingredient in turmeric, can provide you with anti-inflammatory, antitumor, antidepressant, and antioxidative benefits. It has been found to have very few side effects, but it can also be tricky for the body to absorb. When deciding which curcumin supplements to take, be sure to choose one with black pepper extract or piperine, as these have been shown to aid in absorption. 

 

Coenzyme Q (10)  

This antioxidant helps convert food into energy and is needed for basic cell functioning. While it is made within the body, production decreases rapidly with age. Studies have also suggested that COQ10 may lessen cognitive decline in postmenopausal women and can be important for women taking hormone replacement therapy, blood pressure or thyroid medication – all of which can deplete COQ10 levels further.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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