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Ever since that first awkward health class in elementary school about “our changing bodies,” we know about menopause. We know it’s coming, and we have a decent idea of when it will hit. Heck, many of us even dream of its glory when we’re in the throes of period cramps.

When menopause finally arrives, though, it doesn’t matter how much you know. It can hit like a ton of bricks.

Menopause symptoms are natural, but that doesn’t mean you’re powerless against them. Try these natural remedies for menopause.

1. Get Smart About Your Carbs

Before you start clinging to your bread for dear life, don’t worry. We aren’t about to tell you that all carbs are villains.

Whole wheat is an essential part of a healthy diet. The problem is with refined carbs, like those you find in highly processed foods.

Menopause has a way of zapping your energy. Refined carbs will amplify that problem by causing energy crashes.

On top of the low energy, refined carbs may increase the risk of depression in women with menopause.

7 Natural Remedies for Menopause Symptoms | Naturopathic Dr

2. Track Your Triggers

At first glance, your menopause symptoms seem sporadic and unpredictable. If anything, they seem to watch you and wait for the most inconvenient moments to strike.

In reality, your body is more predictable than you think. 

Some specific foods and drinks tend to trigger those mood swings, hot flashes, and night sweats.

The most common triggers include spicy foods, alcohol, caffeine, and sugar. They will vary from person to person, though. You need to track your specific symptoms along with your meals and drinks to see what your triggers might be.

Keep in mind that these foods and drinks are also more likely to trigger symptoms if you eat them at night. Don’t forget to note the times when you eat and drink them so you can see patterns.

3. Fake Your Estrogen

There is a lot that happens to your body during menopause. The most significant change that launches symptoms, though, is the decline of estrogen.

In the case of estrogen, you can incorporate more foods with phytoestrogens into your diet. Phytoestrogens are natural compounds that mimic estrogen. Think of it as nature’s hormone replacement therapy but with fewer side effects.

Start eating more foods with phytoestrogens such as sesame seeds, flaxseeds, and beans.

4. Manage a Healthy Weight

We know this one is going to frustrate a lot of women, and we understand why. During menopause, your metabolism tends to drop. If you’re an emotional eater, you may tend to snack more during menopause as well to cope with the mood swings. In other words, it’s easy to gain weight during menopause.

If need to lose a little weight and do so, you’ll thank yourself. One study, in particular, showed that women who lost 10% of their weight in a year tended to have fewer hot flashes and night sweats.

5. Prioritize Plants

We’ve been seeing more and more information hitting the mainstream lately about plant-based diets. In fact, recent developments in food science like popular meat substitutes have made it easier than ever.

We aren’t saying you have to launch into an entirely plant-based diet. Try to incorporate more plant-based foods into your typical rotation, though.

A higher number of fruits and vegetables can counteract the increased risk for heart disease that appears during menopause. 

As an added bonus, this can help you with losing weight to reduce your symptoms. Considering that beans are full of phytoestrogens, you’re getting multiple benefits with one lifestyle change.

7 Natural Remedies for Menopause Symptoms | Naturopathic Dr

6. Keep Up With a Workout Plan

This is another natural remedy that will make you groan, and we get it. Working out is tricky enough with the busy lives we all lead. When you throw in the big lack of energy that comes with menopause, a workout sounds downright impossible.

As tough as it might be to get going, a regular exercise routine will give you more energy. It will keep your energy levels on a more even keel, so you have fewer crashes.

That workout program will also help you if you’re aiming to reduce your symptoms by losing weight. Not only will you burn calories, but you’ll counteract the naturally slow metabolism you have during menopause. 

7. Drink Like a Fish

This may not be a revolutionary piece of health advice, but most women don’t realize how much it will help them during menopause.

Drink water and drink a lot of it. Medical professionals disagree about the exact amount. Some say 64 ounces, while others say you should divide your weight in half and that is the number of daily ounces you need.

When in doubt, aim for the higher amount.

Getting enough water can help with vaginal dryness which is so common among women in menopause. It also tends to put a damper on bloating, which is a frequent menopause symptom.

On top of all this, drinking more water is a popular way to help you lose weight. It can boost your metabolism and make you feel less hungry.

7 Natural Remedies for Menopause Symptoms | Naturopathic Dr

Getting Through with Natural Remedies for Menopause

There are no two ways about it: menopause has some uncomfortable symptoms. Through it all, it’s important to remind yourself that it’s all a sign that your body is progressing as usual.

Along the way, nature has plenty of ways for you to cut down your symptoms instead of letting menopause take over your life. Start with these natural remedies for menopause symptoms.

Of course, it helps to have a knowledgeable professional on your team, as well. To find out more about your particular needs, and how to use natural treatments to your benefit, schedule an appointment with us today.

About The Author:

Dr. Karen Threlkel

Dr. Karen Threlkel

Dr. Threlkel received her degree of Doctor of Naturopathic Medicine from The National College for Naturopathic Medicine (now called The National University of Natural Medicine) in Portland, Oregon. She also holds a Bachelor Degree in Kinesiology from The University of Maryland. She is licensed in Naturopathic Medicine by the Government of the District of Columbia Department of Health. Dr. Threlkel is a member of the American Association of Naturopathic Physicians, past president & current member of the Washington DC Association of Naturopathic Physicians.

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