Sunday, August 30, 2026

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.   


Labels: , , , , , , , , , ,

posted by G S Iyer at 7:25 AM 0 comments

Thursday, June 04, 2026

The anti-inflammatory foods that improved my digestion in 5 days By Lorena Meouch

I’d heard the buzz around anti-inflammatory foods but I’d never paid it much attention. That changed during a five-day stay at SHA’s Rebalance & Energise programme in Cancún, Mexico, where I lived out the anti-inflammatory lifestyle in full. To my surprise, I left not only with glowing skin and a calmer gut, but with a sense of how small, consistent changes to my diet could have lasting effects. 

I had lived with digestive issues for years. Bloating, constipation, colitis and heartburn. At SHA, everything from my meals to my sleep and treatments was recalibrated. And it worked. I felt the difference almost immediately. As SHA’s expert nutritionist, Nelly Victoria Gutiérrez, told me, chronic low-grade inflammation often shows up in ways we miss.

“If you have symptoms such as persistent fatigue, digestive problems, joint pain, frequent allergies, mood swings, rosacea, acne, mental fog, or hormonal imbalances, it’s likely that your body is suffering from some inflammation,” she explained.

I arrived a little sceptical, but within five days, I noticed remarkable changes. My digestion felt smoother, my mood more stable, my skin clearer and my allergies noticeably better. At SHA, I learned that nutrition works best when supported by other habits too—consistent sleep, acupuncture, therapeutic massages and even certain in-clinic treatments all played a role. But the dietary shifts were the ones I took home. They’re the reason I still feel better long after I left.

The benefits of eating anti-inflammatory foods

According to Gutiérrez, eating anti-inflammatory foods help reduce chronic inflammation and improve overall health. Some of the key benefits include:

  1. Better digestion and immunity
  2. Hormone balance and improved metabolism
  3. More energy and mental clarity
  4. Calmer skin and joints
  5. A more diverse gut microbiome
  6. Lower risk of cardiovascular and autoimmune conditions

Reducing inflammation, she added, also supports healthy ageing by improving how cells function and lowering oxidative stress.

What to avoid on an anti-inflammatory diet

While individual plans should be personalised, some ingredients are typically left out. These include:

  1. White sugar and refined flour
  2. Ultra-processed snacks and packaged foods
  3. Artificial sweeteners and preservatives
  4. Trans fats, processed meats and conventional dairy
  5. Alcohol, soft drinks and energy drinks
  6. Excess caffeine and fast food

White bread, sugary breakfast cereals and fried snacks are also best avoided.

What breakfast looks like on an anti-inflammatory diet

At SHA, breakfast became something to look forward to. Each meal was designed to fuel the body without causing inflammation. A few options I tried:

 Baked oats with apple, cinnamon and turmeric

Chia pudding with almond milk and berries 

Rice porridge with stewed pear and almonds

Coconut yoghurt with plum compote and flaxseeds

Rice toast with avocado and arugula

Herbal teas like ginger and fennel were served alongside to support digestion and energy levels.

How long it takes to feel a difference

Gutiérrez explained that most people begin to notice changes within the first week. Digestion and energy often improve in three to seven days. Visible inflammation, such as skin breakouts or puffiness, tends to reduce in three to four weeks. Long-term benefits to immunity, hormones and metabolic health usually appear after two to three months.

I left SHA with a lighter body and a clearer mind. More importantly, I left with a better understanding of how food shapes how we feel. Anti-inflammatory foods may not be a magic fix, but they made space for a version of myself I hadn’t met in a while.

 

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

 

Labels: , , , ,

posted by G S Iyer at 10:39 AM 0 comments