Struggling with symptoms of Menopause? You are not alone. Menopause is a natural phase of life that brings about significant changes in a woman’s body and overall well-being. Approximately 1.3 million women enter this phase each year. However, with the right natural remedies for menopause, nutritional support, and solutions in place, this transition can be smoother and more manageable.
From hot flashes and night sweats to mood swings and sleep disturbances, menopause can present a range of physical and emotional challenges. That’s why it’s important to make sure you have access to the things that can help. We are going to discuss gut health, metabolic health, and lifestyle adjustments, such as exercise and diet modifications, that can alleviate symptoms and promote overall well-being. We will also delve into other natural remedies, such as herbs, essential oils, and flower essences, which may be beneficial.
Whether you’re new to this phase of life or have been going through it for a while, you are going to learn some tips to make your journey much smoother.
What is Menopause
Menopause is a natural biological process that marks the end of a woman’s reproductive years. It typically occurs between the late forties and early fifties. Once a woman ceases having her monthly cycle for 12 months, she is in menopause. Perimenopause occurs before that time.
During perimenopause, many women can experience irregular periods, changes in the duration and flow of menstrual bleeding, and various symptoms associated with the hormonal fluctuations of estrogen and progesterone. Don’t panic, many women, once they reach menopause, will notice their symptoms seem to stabilize, although some women may continue to experience symptoms for several years.
Common Symptoms of Menopause
Some of the most common symptoms include:
Hot flashes and night sweats: Sudden sensations of heat, often accompanied by sweating and flushing, that can be disruptive and uncomfortable.
Mood swings and irritability: Hormonal changes can lead to mood swings, irritability, and feelings of anxiety or depression.
Sleep disturbances: Difficulty falling asleep or staying asleep. This can lead to fatigue and daytime drowsiness.
Vaginal dryness and discomfort due to a decreased level of estrogen.
Changes in libido:
Weight gain and body changes: Hormonal changes during menopause can contribute to weight gain, particularly around the abdomen, as well as changes in body composition and fat distribution.
Digestive Issues: Symptoms include bloating, constipation, diarrhea, and stomach pain.
Brain Fog: Memory loss can also be common, making it hard to remember things. Researchers at Northwestern University in Chicago have discovered a connection between the two, especially in post-menopausal women aged 65-79. You can read the article in JAMA.
It’s important to note that while these symptoms are common, not all women will experience them to the same degree. Each journey is unique.
The Gut Health Connection Most Women Miss
Gut health plays a role in hormonal balance. The gut microbiome contains a collection of bacteria known as the estrobolome, which metabolizes and regulates estrogen levels in the body. When the gut microbiome is imbalanced, estrogen metabolism is disrupted, and this imbalance can worsen hot flashes, mood swings, weight gain, and other menopausal symptoms.
Gut health also affects how well your body absorbs the nutrients and phytoestrogens that support hormonal balance, including the minerals and vitamins essential for bone health, mood regulation, and energy. Chronic gut inflammation elevates cortisol, which further disrupts hormonal balance and accelerates the metabolic changes that come with menopause.
This is why supporting gut health during menopause is foundational. When the gut begins to heal, hormonal balance often improves naturally.
Maintaining Optimal Health During Menopause
Maintaining optimal health during menopause is crucial for managing symptoms and promoting overall well-being. If you haven’t been the type of person to prioritize self-care, now is the time to start. Your body is changing, and taking a holistic approach to nutrition, exercise, and emotional balance will make the transition much smoother.
Foods to Include and Avoid During Menopause
For most of you, focusing on foods that help alleviate your symptoms and promote hormonal balance will be most beneficial and is one of the natural remedies for menopause.
Phytoestrogen-rich foods: Phytoestrogens are plant compounds that mimic the effects of estrogen in the body. Foods such as soybeans, flaxseeds, chickpeas, and lentils are excellent sources of phytoestrogens and can help alleviate symptoms like hot flashes and vaginal dryness.
Whole grains and fiber: Whole grains like quinoa, brown rice, and oats are rich in fiber and can help regulate blood sugar levels, reduce cholesterol, and support digestion and gut health.
Colorful fruits and vegetables are packed with vitamins, minerals, and antioxidants that support overall health and help combat inflammation.
Stay hydrated: Drinking enough water is essential for relieving dryness.
Limit or Avoid
Processed foods and added sugars: They can contribute to weight gain, inflammation, and hormonal imbalance
Xenoestrogens and synthetic estrogens: They are found in certain pesticides, herbicides, plastics, and animal products treated with hormones. These can disrupt your natural hormonal balance and are worth minimizing where possible.
Stay Active
Regular exercise and physical activity are essential components of a healthy lifestyle, especially during menopause. Exercise can help manage our weight, prevent muscle loss, improve our mood, and promote heart health. Try choosing activities you enjoy and combine aerobics with strength training.
For those of you who are interested, the Chi Machine is a passive aerobic exercise providing similar benefits. Just remember to listen to your body and don’t do too much too soon.
Supplements and Natural Remedies for Menopause
Although menopause symptoms are common, each of your experiences will be unique. Some women will choose hormone therapy, others will prefer to explore more natural remedies. Below is a list of popular supplements for balancing hormones and alleviating menopausal symptoms.
Black cohosh has been used for centuries. Studies have been done showing it helps to relieve hot flashes, night sweats, and mood swings.
Evening Primrose Oil is rich in GLA (gamma-linolenic acid) and may also help reduce hot flashes and support overall hormonal balance.
Adaptogens help support your adrenals, which become more active as you transition and help maintain hormonal balance. Adaptogens also help reduce stress levels. Some beneficial adaptogens are ashwagandha, cordyceps, American ginseng, Asian ginseng, licorice, Shatavari, maca, and Schisandra.
Bone support is a necessity. Declining estrogen accelerates bone loss during menopause. Support bone health with collagen, calcium, and the essential co-factors needed for absorption, including vitamin D3, K2, boron, magnesium, and manganese.
Seed Rotation, alternating flaxseeds and pumpkin seeds with sesame and sunflower seeds across the month, provides phytoestrogens and nutrients that support hormonal cycling naturally.
Herbal Support for Estrogen Balance consists of licorice, hops, red clover, dong quai, and black cohosh, as well as essential oils of pink grapefruit, clary sage, and geranium, which can help support estrogen balance.
Herbal Support for Progesterone Balance includes wild yam, chaste tree berries, and false unicorn, which are traditionally used to support progesterone.
More research is ongoing to fully understand their effectiveness.
A Note on Hormone Replacement Therapy
If you choose to take HRT, just make sure to understand the risks associated with it. Risks include an increased risk of blood clots, stroke, and breast cancer. It is important that no matter what choices you make, you discuss them with your healthcare provider.
Where to Start
Menopause is not something to simply endure. With the right foundation and focusing on gut health, daily habits, anti-inflammatory nutrition, and targeted natural remedies for menopause support, the transition can become a time of renewal.
The Healthy Habits Challenge gives you the foundational habits your body needs to navigate this phase naturally. For more structured support with hormonal balance and metabolic health, explore our wellness programs.
This article was originally published as part of the Sunshine Sharing newsletter series. Browse the archive
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