5 Natural Ways to Help You Manage Your Menopause Symptoms

There is no getting around the effects of menopause as an aging woman. However, there are a number of things that you can do to alleviate the symptoms that accompany this season in life. Some of the most common symptoms of menopause include mood swings, hot flashes, night sweats, irritability, and fatigue. From nourishing your body with the right foods and supplements to getting in plenty of exercises, here are five natural ways that you can help to manage your menopause symptoms.

What to Eat

As with most all health issues, what you put into your body will have a major impact on how you feel. One of the most serious side effects of menopause is a weakening of the bones, increasing the risk of developing osteoporosis. You can mitigate this loss by eating foods that are rich in calcium and vitamin D, two nutrients that have been linked to optimal bone health.

Foods that are high in phytoestrogens have also been shown to mimic the positive impacts of estrogen in the body, helping to balance out those hormonal swings during this time. Good sources of phytoestrogens include tofu, beans, flaxseeds, soybeans, tempeh, and sesame seeds. It is also important to eat plenty of fruits and vegetables and lean proteins to boost your overall health.

What Not to Eat

In addition to focusing on feeding your body with the right foods, you also need to be wary of foods that you should avoid. Foods such as caffeine, alcohol, and overly sugary or spicy foods tend to trigger hot flashes, night sweats, and extreme mood changes. This effect is even more noticeable when the trigger foods are consumed at night before bedtime.

Diets that are high in refined carbohydrates and processed foods also put you at a higher risk of developing depression. You may find it helpful to keep a diary of your symptoms and compare it to what you are eating. This may help you to draw a connection between how you feel and what you eat.

Lean on Supplements

There are a variety of supplements that can help you to manage your symptoms of menopause. A targeted hormone supplement will deliver the nutrients that you need to reduce the side effects of both menopause and perimenopause symptoms.

Most supplements formulated for women of this age offer a unique mix of herbs and superfoods that work together to control menopause symptoms such as mood changes, altered sleeping habits, weight gain, and dips in energy. 

Ingredients to look for in these types of supplements include those that provide anti-inflammatory benefits and that boost bone health. Nothing is easier than making a specially formulated supplement a part of your daily health routine.

Make Exercise a Priority

You may not want to hear this but one of the best ways to keep the symptoms of menopause in check is to get moving. Regular exercise has been shown to mitigate some of the most common symptoms of menopause, including anxiety, depression, fatigue, and poor sleeping habits.

Regular exercise will also guard against weight gain, another factor that can aggravate menopause symptoms. You do not need to run marathons to see this benefit. Making it a point to go on a daily walk or add more steps to your routine can provide the benefits that you need to deal with this time with ease. Getting outside for your exercise will provide even greater benefits.

Stay Hydrated

It may sound simple but staying hydrated is another easy way that you can combat some of the most common symptoms of menopause. A decrease in estrogen levels is associated with dryness in the body. Drinking at least eight glasses of water will help to replenish these stores.

Staying properly hydrated will also reduce the bloating that goes along with hormonal swings in the body. The right amount of water will also work to prevent excessive weight gain by boosting your metabolic rate and helping you to feel fuller longer.

Bottom Line

While you cannot avoid going through menopause, you can certainly control some of the symptoms that come along with this transition. These five practices will go a long way in helping you to get through this time as comfortably as possible.