Most women who are experiencing menopause have similar symptoms. They include hot flashes, night sweats, difficulty sleeping or concentrating, mood swings and vaginal dryness. They happen to all women who stop menstruating, once the ovaries stop producing estrogen and progesterone.
So what can women do to help alleviate these symptoms?
While there are many different approaches, there are several that all experts agree help to alleviate the symptoms of menopause. Here are some of the top ones:
Supplements and diet can help. For women having problems with hot flashes, avoiding spicy foods can help. These foods include hot curry, peppers, and hot sauces. Some women claim that bitter foods like lemons and coffee can impact their hot flashes as well. Other foods that are high in phytoestrogens can also help to balance hormones. These include soybeans, soy products like tofu, flax seeds, sesame seeds and beans. Drinking plenty of water also helps, and reducing the amount of processed sugar you consume helps too.
Supplements that can help include red cloves, evening primrose oil, black cohosh and flax seed may help to ease symptoms. Other supplements that are effective include kava, DHEA-S, and probiotics.
Exercise, exercise, exercise! It’s no secret that women gain weight during menopause. The reasons are all clear, but they have to do with the body holding on to fat when it senses fluctuating estrogen levels. So, to combat the fat, walk, swim, bike or do other exercises that help to lose the weight.
Lower your stress levels. Menopause can make women feel anxious and overwhelmed due to the hormonal imbalance. Stress also contributes to hot flashes and a low sex drive. Practice deep breathing, yoga, and gentle exercises to help alleviate any stress.
Get a good night’s rest! Sleep deprivation can exacerbate menopause symptoms. It’s hard enough dealing with the stresses of life when you’re tired even if you’re not going through menopause, so imagine how hard it is when you are experiencing symptoms. The quality of sleep decreases during menopause, which impacts the quantity of sleep as well. Sleep in a cool, dark room, avoid TV and smartphones, and go to sleep at the same time each night.
Hormone replacement therapy helps. Medical experts across the board agree that hormone replacement therapy (HRT) can help relieve the symptoms of menopause, especially hot flashes and vaginal dryness. In fact, HRT is the most effective treatment for menopausal symptoms. This is supported by the Women’s Health Initiative, North American Menopause Society, American Society for Reproductive Medicine and the Endocrine Society.
Many physicians who treat women with menopause symptoms agree that hormone therapy and hormone replacement therapy can help reduce symptoms with minimal risk.
There are other methods for reducing menopause symptoms, but for women who are relatively healthy and are within 10 -years of age 59, the ones listed here are the best for treating a universal problem in women.