Menopause can bring about significant changes in a woman’s body, often accompanied by symptoms like hot flashes, mood swings, and night sweats. For many, these challenges can feel overwhelming, but there are effective natural remedies to ease the transition. From nourishing your body with the right nutrients to making simple lifestyle adjustments, discover these 11 practical and holistic ways to reduce menopause symptoms and regain balance during this phase of life.
Menopause begins in the late 40s or early 50s for most women. It usually lasts for a few years. During this time, at least two-thirds of women experience symptoms of menopause These include hot flashes, night sweats, mood swings, irritability and tiredness In addition, menopausal women are at a higher risk of several diseases including osteoporosis, obesity, high cholesterol in bloodheart disease and diabetes
Many women turn to natural supplements and remedies for relief
Here is a list of 11 natural ways to reduce the symptoms of menopause.
Hormonal changes during menopause can cause bones to weaken, increasing the risk of osteoporosis.
Calcium and vitamin D are linked to good bone health, so it’s important to get enough of these nutrients in your diet.
Adequate vitamin D intake in postmenopausal women is also associated with a lower risk of hip fractures due to weak bones
Many foods are calcium-rich, including dairy products like yogurt, milk and cheese
Green, leafy vegetables such as kale, collard greens and spinach have lots of calcium too. It’s also plentiful in tofu, beans, sardines and other foods.
Additionally, calcium-fortified foods are also good sources, including certain cereals, fruit juice or milk alternatives.
Sunlight is your main source of vitamin D, since your skin produces it when exposed to the sun. However, as you get older, your skin gets less efficient at making it.
If you aren’t out in the sun much or if you cover up your skin, either taking a supplement or increasing food sources of vitamin D may be important.
Rich dietary sources include oily fish, eggs, cod liver oil and foods fortified with vitamin D.
It’s common to gain weight during menopause
This can be due to a combination of changing hormones, aging, lifestyle and genetics.
Gaining excess body fat, especially around the waist, increases your risk of developing diseases such as heart disease and diabetes.
In addition, your body weight may affect your menopause symptoms.
A diet rich in fruits and vegetables can help prevent a number of menopause symptoms.
Fruits and veggies are low in calories and can help you feel full, so they’re great for weight loss and weight maintenance.
They may also help prevent a number of diseases, including heart disease
This is important, since heart disease risk tends to increase after menopause. This could be due to factors such as age, weight gain or possibly reduced estrogen levels.
Finally, fruits and vegetables may also help prevent bone loss.
Certain foods may trigger hot flashes, night sweats and mood swings.
They may be even more likely to trigger you when you eat them at night.
Common triggers include caffeine, alcohol and foods that are sugary or spicy.
Keep a symptom diary. If you feel that particular foods trigger your menopause symptoms, try to reduce your consumption or avoid them completely.
There is currently not enough evidence to confirm whether exercise is effective for treating hot flashes and night sweats
However, there is evidence to support other benefits of regular exercise.
These include improved energy and metabolism, healthier joints and bones, decreased stress and better sleep
For example, one study found that exercising three hours per week for one year improved physical and mental health and overall quality of life in a group of menopausal women
Regular exercise is also associated with better health and protection against diseases and conditions including cancer, heart disease, stroke, high blood pressure, type 2 diabetes, obesity and osteoporosis
Phytoestrogens are naturally occurring plant compounds that can mimic the effects of estrogen in the body.
Therefore, they may help balance hormones.
Foods rich in phytoestrogens include soybeans and soy products, tofu, tempeh, flaxseeds, linseeds, sesame seeds and beans. However, the phytoestrogen content in foods varies depending on processing methods.
One study found that diets high in soy were associated with reduced cholesterol levels, blood pressure and reduced severity of hot flashes and night sweats among women who were starting to enter menopause
7 Drink Enough Water
During menopause, women often experience dryness. This is likely caused by the decrease in estrogen levels.
Drinking 8–12 glasses of water a day can help with these symptoms.
Drinking water can also reduce the bloating that can occur with hormonal changes.
In addition, water can help prevent weight gain and aid in weight loss by helping you feel full and increasing metabolism slightly
Drinking 17 oz (500 ml) of water, 30 minutes before a meal may lead you to consume 13% fewer calories during the meal
A diet high in refined carbs and sugar can cause sharp rises and dips in blood sugar, making you feel tired and irritable.
Diets high in processed foods may also affect bone health.
A large observational study found that among women aged 50–59 years, diets high in processed and snack foods were associated with poor bone quality
Eating regular meals may be important when you’re going through menopause.
Irregular eating may make certain symptoms of menopause worse, and may even hinder weight loss efforts.
Regularly eating protein throughout the day can help prevent the loss of lean muscle mass that occurs with age.
One study found that consuming protein throughout the day at each meal may slow down muscle loss due to aging
In addition to helping prevent muscle loss, high-protein diets can help with weight loss because they enhance fullness and increase the amount of calories burned
Foods rich in protein include meat, fish, eggs, legumes, nuts and dairy.
As menopause approaches, it’s common for women to experience emotional ups and downs, including mood swings, irritability, and anxiety. Navigating this transition with emotional balance is key to easing symptoms and embracing the change. By practicing mindfulness, staying physically active, prioritizing self-care, and seeking support from loved ones or professionals, women can better manage their emotions and maintain a positive outlook. With patience, the right strategies, and self-compassion, this phase can become an empowering journey toward self-awareness and well-being. Read more on emotional wellness tips by Dr. Greeva Mankad
Take Home Message by Dr. Greeva Mankad
Menopause is not an illness. It’s a natural part of life.
Though sometimes its symptoms can be difficult to deal with, eating the right diet and exercising regularly may help alleviate and prevent them.
Experiment with the tips above to make your time during menopause and beyond easier and more enjoyable.