There’s an old saying that change is good – but when it comes to “The Change,” troublesome symptoms lead many women to question whether there’s any sense to that so-called wise saying. While there’s no way to stop menopause from coming, there are some surprisingly simple, natural ways to reduce or even stop some of the uncomfortable symptoms that come with it.
It’s A Natural Process, But Do You Have to Suffer?
Menopause is a normal, natural process that typically occurs during a woman’s late 40s to early 50s. The process can happen earlier or later, and perimenopause symptoms (symptoms that happen as the body starts to transition into menopause) can begin several years before menopause itself sets in.
When it comes to symptoms and the severity of those symptoms, everyone is different. While some women barely notice discomfort, others suffer from intense, distressing symptoms that disrupt daily life for months or even years.
This symptom-by-symptom guide shows you the easiest ways to deal with many of the most common menopause symptoms.
Hot Flashes
If you’re suffering from hot flashes, you are not alone: Experts estimate that three of four women will experience hot flashes before and during menopause. An unlucky minority will continue to suffer from hot flashes for as long as fourteen years after menopause.
Because the traditional hormone replacement therapy that’s often prescribed to address hot flashes comes with the potential for life-threatening side effects including cancer, stroke, blood clots, heart attack, and dementia, it’s a very good idea to try drug-free methods for getting them under control.
- Become a hot flash detective: Track your hot flashes to see if you can figure out what’s triggering them. Some common triggers include alcohol, hot, spicy foods, caffeine, stress, and hot temperatures. Once you know your triggers, you can take preventive steps to avoid them.
- Use deep, slow breathing each time you notice a hot flash coming. This tricks your body into relaxing and it’s a great way to shorten the duration of hot flashes.
- Drink cool beverages to lower your body temperature.
- Dress in layers so you can cool off quickly when you need to.
- If you’re carrying extra weight, start losing it. While weight loss can be a challenge, it’s a great way to reduce hot flashes.
Night Sweats and Sleep Problems
You can blame your body’s decreased progesterone production for some of your difficulty sleeping, and you can place the blame for those night sweats squarely on low estrogen levels. You might also be urinating more often, and this can interrupt your sleep as well. Here are a few ways to trick yourself into sleeping better.
- Start exercising. If possible, get your workout during the first half of the day. Exercise is an excellent way to regulate your body’s wake/sleep cycle. It doesn’t have to be intense. Walking, yoga, and even deep stretching can be very helpful.
- If you tend to drink caffeinated beverages, cut back. Try not to indulge in caffeine after noon.
- Limit your exposure to blue light after dark. The light from your phone, tablet, TV, and other screens mimics bright daylight, telling your brain that it’s time to be awake instead of encouraging it to wind down. You can use filters if you have to look at screens after dark, but it’s best to avoid them altogether. Now is a good time to pick up an old-fashioned book and relax.
- Sleep with a fan on. The cool breeze will help keep you from overheating and the white noise will minimize disruptions.
- Set a regular bedtime. Try to go to sleep about the same time each night and get up around the same time every morning. Try not to nap during the day since this can disrupt your regular sleep pattern.
- Awake? Don’t fight it. While it can be distressing to wake up in the middle of the night, this new wake/sleep cycle can be a normal part of the aging process. Before society adopted the all-night sleep norm we know today, most people slept in a biphasic pattern, snoozing for a few hours, waking up for about an hour, and then sleeping for a few more hours. Simply recognizing this biological factor for what it is and taking an “Oh, well” kind of attitude can be helpful. Instead of worrying and trying to force yourself back to sleep, relax. Read a little or cuddle with your pet. You should fall back to sleep within about an hour and wake up feeling refreshed.
While natural treatments for menopause symptoms tend to provide the relief you need, sometimes troublesome symptoms can be a sign of underlying illness. You should be sure to let your physician know if you feel like something’s not quite right.
Moodiness and Irritability
Crying one minute, mad the next? It’s normal to feel irritable or weepy, and this symptom is more likely to happen to you if you’re among the many women who suffered from mood changes associated with your monthly period and/or childbirth.
- Eat a healthy diet that focuses on whole foods. Nutrition and mood often go hand-in-hand.
- Ditch the sugar, with one exception. Sugary foods taste great, but they aren’t doing you any favors. Eliminate the high-low cycle that happens when you eat sweets, choosing veggies, nuts, and other snacks instead. Keep chocolate in your diet, though. Dark chocolate (over 70% cacao or cocoa content) is a natural mood booster that’s good for your heart, brain, and overall wellbeing. Have an ounce or two each day.
- Make rest and relaxation a priority. Get enough sleep, and ditch activities that make you feel stressed or overwhelmed. If certain people tend to bother you, find a way to reduce your exposure to them.
- Target known stressors. You want to stay informed, but the news can be a major source of stress. So can your social media feeds. Stop focusing on and following news channels and other information sources that tend to make you feel stressed. Instead of following the 24/7 news cycle, you may want to pick one or two times per day to notice headlines and important local news that might have a direct impact on your life. Understand that this isn’t the same as burying your head in the sand. Instead, it’s a tactic for prioritizing your own mental well-being.
Anxiety and Depression
The changes you’re experiencing can lead to feelings of anxiety and depression. Note that these symptoms should be addressed by a doctor if they are serious! If you’re feeling a little bit blue find yourself worrying more often these days, you can try making some small changes:
- Cut back on alcohol. Not only are these beverages a source of empty calories, they’re also known contributors to feelings of depression and anxiety when consumed in excess. Don’t worry – you can still relax with a glass of wine on Friday night; you simply want to cut back. If you are suffering from night sweats and/or hot flashes, reducing alcohol consumption is a good way to reduce these symptoms simultaneously.
- Focus on fitness. Exercise has been proven to work as well as prescription drugs for some people, although those with serious depression may need pharmaceutical intervention as well. If you don’t work out now, you can start with something simple, such as 5 minutes of walking per day, and start building a healthy habit from there.
- Get plenty of rest. As if you needed any more reasons to get enough sleep, it’s worth noting that a lack of shut-eye is linked to depression. Try to get between seven and eight hours of sleep most nights.
- De-stress. Stress is a well-known contributor to anxiety, so know what stresses you out and do your best to avoid it. Since a certain amount of stress is unavoidable, have some tactics for dealing with it. Yoga, meditation, a funny movie, or a little time relaxing in the sunshine can work wonders.
- Socialize. Spend time with friends and family whenever you can, focusing on in-person interactions rather than keeping all of your social activity online.
Weight Gain and Bloating
The same hormones that cause the rest of your menopause symptoms can also pave the way for weight gain and bloating. You don’t have to give in, though; instead, take charge of your life by addressing specific menopause-related factors that lead to weight gain.
- Loss of muscle mass decreases metabolism. The good news is that your age doesn’t mean that it’s impossible to gain muscle! Instead of giving up, fight back by adopting a strength training routine. Not only will you boost your metabolism, you’ll cut your osteoporosis risk and enjoy many other benefits, including looking amazing in next summer’s sleeveless tops.
- Focus on nutrition. As your body ages, you typically need fewer calories to maintain your weight. The exact number depends on your desired body weight, the amount of exercise you do, and how active you are throughout the average day. By choosing nutrient-rich foods over those containing empty calories, you’ll find it is easier to control your weight without compromising your nutrition.
- Notice which foods tend to cause bloating and cut back. Dairy products and fatty foods are two common culprits. So are alcohol, sugary foods, and foods that contain excess salt. Be sure to stay hydrated! While it might seem counterintuitive to add water to your body when you’re already feeling puffy and retaining fluid, your body will be more prone to water retention if you’re dehydrated. Note that fluid retention can be a sign of underlying illness. If simple changes don’t seem to be helping, let your doctor know that you’re having this problem.
Natural Remedies for Menopause Symptoms
Before today’s hormone replacement drugs were invented, women turned to natural remedies for dealing with the same symptoms you might be fighting today. Here are a few worth considering:
Black Cohosh
This herb was once thought to mimic estrogen. Now that this has been proven false, worries over potential breast and uterine disease have been put to rest. Black cohosh has a well-known safety record, and it has a good reputation for helping reduce hot flashes. Some of the best black cohosh remedies combine other herbs including ashwagandha, hops, and St. John’s wort for relief from multiple symptoms.
Ginseng
If moodiness is a major hurdle for you during this time, you might want to consider ginseng. This herb can also help with stress, and it can help with low energy. If you opt to add ginseng to your regimen, be sure to look for a high-quality supplement with a good reputation.
Even though your body is changing, it’s often possible to keep unpleasant symptoms from taking over. Basic lifestyle modifications can make a big difference, but they take a little time to work. Give yourself time to change your habits, and then stick with them. As the weeks pass, you’ll soon notice that you’re feeling better. With consistency, you can easily make the coming decades into some of the most enjoyable years of your life.
Skullcap
Skullcap is an excellent herb for easing mood swings and mild depression while helping to promote a calm, peaceful state of mind. It can help if you’re suffering from stress, irritability, anxiety, or insomnia, as well. Because it is a mild relaxant, skullcap can help you drift off when insomnia interferes with sleep.
Sources
https://www.cancer.gov/about-cancer/causes-prevention/risk/hormones/mht-fact-sheet
https://www.healthline.com/health/menopause/alcohol
https://www.womenshealth.gov/menopause/menopause-symptoms-and-relief
Will definitely try these remedies. I only heard of ginseng and it works for me, but others were a discovery for me!