Symptoms of menopause begin in women aged 45 to 55 and last for a few years, including heat, night sweats, mood swings, anxiety, and fatigue. During this period, women are exposed to many diseases such as osteoporosis, obesity, heart disease, and diabetes.
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The following natural ways can Reduce Symptoms Of Menopause:
Eat Foods Rich In Calcium And Vitamin D:
Hormonal changes occur during menopause, which weakens the bones and increases their risk of overgrowth. Calcium and vitamin D are essential for healthy bones. Therefore, these ingredients should be included in your diet. It is very important to include it: the use of vitamin D after menopause protects the bones from weakening and breaking.
Many dairy products, like yogurt, milk, and cheese, are high in calcium. Green leafy vegetables also contain calcium. The sun is the best source of vitamin D if you can’t sit in the sun. So take a vitamin D supplement. In addition, fatty fish, eggs, and fish oil also contain vitamin D.
Maintain A Healthy Weight
Weight gain during menopause is common. It can be due to hormonal changes, aging, lifestyle, and heredity. Increased body fat, especially fat that builds up around the waist, heart, and sugar. Additionally, your weight can affect the symptoms of menopause.
Eat More Fruits And Vegetables:
Excessive consumption of vegetables and fruits in the diet can prevent you from many symptoms of menopause. Fruits and vegetables are low in calories and keep your stomach full for a long time, thus helping to lose weight. It also protects against many diseases and strengthens bones.
Avoid Foods That Make Symptoms Worse:
Certain foods also cause heat build-up, night sweats, and mood swings. Eating at night makes them even more harmful. These foods include caffeine, alcohol, sweets, and spicy foods.
Exercise boosts energy and speeds up metabolism. It promotes bone and joint health, reduces stress, and promotes good sleep. Research has shown that middle-aged women exercise three hours a week for a year. Improves mental, physical health, and quality of life. Daily exercise with protection also protects against cancer, stroke, high blood pressure, diabetes, and heart disease.
Drink More Water:
Women often suffer from dehydration during menopause. This is due to low estrogen levels. To avoid these symptoms, you need to drink 10 to 12 glasses of water. Drinking more water keeps your stomach full for a long time and leads to weight gain. There is a shortage.
Avoid Carbohydrate Foods:
Foods high in carbohydrates and sugars raise blood sugar levels, leading to mood swings and fatigue. Research has shown that foods high in carbohydrates increase the risk of depression in middle-aged women. In addition, excessive consumption of these foods also has a bad effect on the bones.
Eat The Food Protein:
Eating a diet rich in protein throughout the day prevents muscle loss due to aging. A diet high in protein also helps in weight loss as it keeps the stomach full, and the body burns more calories. Protein foods include meat, eggs, fish, fruits, and dairy products.
Take Natural Supplements.
Many women take natural products and remedies to relieve menopause symptoms.
Unfortunately, the evidence behind many of these is weak.
Here are the most common natural supplements for reducing menopause symptoms:
- Phytoestrogens: They can be consumed from natural food sources or supplements such as red clover extracts. There is insufficient evidence at this time to recommend them for the relief of menopausal symptoms
- Black cohosh: While some studies have shown that black cohosh can effectively relieve hot flashes, the evidence is mixed. In addition, there are no long term safety data for this additive.
- Other Supplements: There is little evidence for the effectiveness of other commonly used supplements such as probiotics, prebiotics , kava, DHEA-S, dong quai, and evening primrose oil.
BOTTOM LINE: Natural supplements may help treat menopausal symptoms, but more evidence is needed for their safety and effectiveness.
Take Home A Message
Menopause is not a disease. This is a natural part of life.
While its symptoms can be difficult to manage, eating well and exercising regularly can help relieve and prevent them.
Experiment with the tips above to make your time during and after menopause easier and more enjoyable.