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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Tired But Can't Sleep? These May Be the Reasons

If you're tired yet unable to fall asleep, it could be due to an imbalanced circadian rhythm, daytime napping, anxiety, or many other factors.

Some days, no matter how much coffee you consume, you may feel exhausted during the day. Yet all too often, when you finally climb into bed, you find yourself wide awake. Sound familiar? 

 

Read on to discover what could be causing daytime sleepiness but an inability to sleep at night. Once you identify what might be going on, you can take action to support better sleep. 

 

1. The Napping Dilemma

Naps aren't inherently bad. In fact, napping has several health benefits. However, the wrong nap strategy can keep you up when you should be getting deeper sleep. 

 

Research suggests that long naps and napping later in the afternoon may cause you to take longer to fall asleep at night, sleep poorly, and wake up more during the night.

Try to take 20- to 30-minute naps and nap at the same time every day so your body can anticipate them. 

 

2. Sleep and Anxiety

A racing mind isn't conducive to peacefully nodding off. No wonder sleep disturbance is a diagnostic symptom for some anxiety disorders, which are common risk factors for insomnia. 

 

When you're anxious, your body enters a state of heightened alertness. Your mind may cycle through worries about work, relationships, health, or upcoming events. This mental activity triggers the release of stress hormones like cortisol, which naturally keeps you awake and alert. 

 

Anxiety may also lead to increased arousal and alertness, which can delay sleep even further. You might find yourself lying in bed for hours, unable to quiet your thoughts, or waking frequently during the night with a sense of unease. 

 

The frustration of not being able to sleep can then create additional anxiety about sleep itself, leading to a vicious cycle. You may start dreading bedtime or worrying during the day about whether you'll be able to sleep that night, which only perpetuates the problem. 

 

If anxiety is affecting your sleep, consider practicing relaxation techniques before bed, such as deep breathing exercises, progressive muscle relaxation, or meditation. Speaking with a mental health professional can also provide valuable tools for managing nighttime anxiety. 

 

3. Depression and Sleep Disturbance

According to recent research, up to 90% of people diagnosed with depression also experience a disturbance in their sleep quality.

 

Insomnia, narcolepsy, sleep-disordered breathing, and restless legs syndrome are all commonly reported issues. Some people with depression find it difficult to fall asleep, while others wake up very early in the morning and can't get back to sleep. Still others sleep excessively but never feel rested. 

 

The relationship between sleep issues and depression is complicated and bidirectional. Depression appears to disrupt circadian rhythms, throwing off your body's natural sleep-wake cycle. At the same time, chronic sleep problems can increase the risk of developing depression or worsen existing symptoms.

 

Inflammation, changes in brain chemicals like serotonin and dopamine, genetic factors, and more may all affect the sleep-depression relationship. People with depression often have altered levels of neurotransmitters that regulate both mood and sleep. 

 

Additionally, the fatigue and low energy that characterize depression can make you feel tired throughout the day, yet the same condition can make it nearly impossible to actually fall asleep at night. This paradox is one of the most frustrating aspects of depression-related sleep disturbances. 

 

Treatment for depression, whether through therapy, medication, or lifestyle changes, often improves sleep quality as well. If you suspect depression might be affecting your sleep, it's important to speak with a healthcare provider about comprehensive treatment options. 

 

4. Caffeine and Sleep Quality

On average, caffeine has a half-life of 5 hours. Research suggests that even 200 milligrams (mg) of caffeine (about 16 ounces of brewed coffee), 16 hours before bed, may impact your sleep. 

 

Downing 400 mg of caffeine 6 hours or less before bedtime may significantly reduce your sleep quality. 

 

If you drink caffeine, try not to have any 4 to 6 hours before you go to bed. So, if you want to be in bed by 10 p.m., then 4 p.m. is a good coffee cut-off time. 

 

5. Screen Time

The blue light emitted from phones, tablets, laptops, and TV screens suppresses evening melatonin production and decreases sleepiness. 

 

Our eyes contain special photo-receptors that are particularly sensitive to blue wavelengths of light. When these receptors detect blue light in the evening, they signal to your brain that it's still daytime, effectively confusing your body's internal clock. 

 

This suppression of melatonin doesn't just delay when you feel sleepy—it can also reduce the total amount of melatonin your body produces, leading to lighter, more fragmented sleep throughout the night. Even if you manage to fall asleep after extended screen time, you may wake up feeling less refreshed.

The content you're consuming on screens can also affect sleep. Engaging with stimulating material like work emails, social media drama, or exciting shows can activate your mind and make it harder to wind down. The interactive nature of many digital activities keeps your brain engaged and alert. 

 

You may want to stop using your devices 2 hours before bed. If that feels unrealistic, try to at least minimize screen time in the hour before sleep. You may also consider wearing blue-light blocking glasses at night, using night mode settings on your devices, or installing apps that automatically reduce blue light emission in the evening. 

 

Creating a screen-free bedroom environment can also help signal to your brain that it's time for rest rather than stimulation. 

 

6. COVID-19

Difficulty sleeping is a common symptom of COVID-19. This could be due to factors such as stress or an autoimmune response to the virus. 

 

A 2021 study of 236,379 people with COVID-19 found that about 5% of them experienced insomnia. Up to 10% of those with severe infections that required hospitalization had sleeping difficulties. 

 

Sleeping difficulties may be more prevalent in people with Long COVID. Research has found that over 40% of people with long-lasting COVID symptoms experienced moderate to severe sleeping difficulties. 

 

The COVID-19 pandemic itself is associated with increasing sleep-related issues. Social isolation, economic hardships, and parenting challenges are among the possible causes. 

 

7. Other Sleep Disorders

Sleep apnea and restless legs syndrome may make you sleepy but not tired at night. In sleep apnea, breathing repeatedly stops or is very shallow, then starts again. With restless legs syndrome, your legs feel uncomfortable, triggering you to want to move them. 

 

Delayed sleep phase syndrome (DSPS) is another sleep disorder. It occurs when your circadian rhythm is off. DSPS affects young people more, with a prevalence between about 7% and 16%. About 1% of adults have DSPS. 

 

These conditions may disrupt nighttime sleep, which may then cause daytime sleepiness. 

 

Understanding Your Circadian Rhythm

The circadian rhythm is like an internal timekeeper for everything our bodies do in a 24-hour period. 

 

This system uses light, dark, and our biological clock to regulate body temperature, metabolism, hormones (including melatonin), and sleep. 

 

Melatonin levels remain low during the day when it's light outside. Later in the day, as it grows darker, our bodies produce more melatonin, with levels peaking between 2 a.m. and 4 a.m. before falling again. Our bodies are best primed to fall asleep about 2 hours after melatonin levels start to rise. 

 

The Takeaway 

If you still feel tired every day, and sleep remedies don't help, talk with a doctor. 

 

They can help determine the underlying problem and recommend solutions that will help you get restful sleep so you have daytime energy.

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

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

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

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs