10 Natural Ways for Managing the Symptoms of Menopause

Menopause marks a turning point in the lives of many women. It symbolizes not only the end of a woman's monthly menstruation but also her declining fertility. A woman has reached menopause when she hasn't had a period for twelve months and is no longer fertile. It typically begins in the late forties or early fifties and lasts a few years.

Menopause tips

At least two-thirds of women who have gone through menopause will exhibit symptoms of menopause at this time. These symptoms include mood swings, hot flashes, night sweats, irritation, and fatigue1. Furthermore, menopausal women are at a greater risk for various ailments, including osteoporosis, obesity, cardiovascular disease, and diabetes2.

Menopause symptoms can interfere with daily activities. Although these symptoms can be unpleasant, numerous natural ways can help you manage them. Additionally, essential oils may alleviate some of your menopausal symptoms.

When Does the Menopause Start and Why Does It Happen?

Menopause is a normal process that takes place as the ovaries age and releases less reproductive hormones. In reaction to decreased levels of the following hormones, the body undergoes a variety of changes.

  • Estrogen
  • Progesterone
  • Testosterone
  • Follicle-Stimulating Hormone (FSH)
  • Luteinizing Hormone (LH)

The loss of active follicles in the ovaries is one of the most noticeable changes. The follicles of the ovary are the structures that create and release eggs from the ovary wall, permitting menstruation and fertility3.

Most women initially notice that the regularity of their period changes when they experience thicker and longer flow throughout their periods. This typically occurs between 40s and 50s. By age 52, most American women have experienced menopause.

In rare situations, menopause is initiated or caused by damage to or surgical removal of the ovaries and other pelvic tissues4,5.

What Are the Symptoms of Menopause?

The transition through menopause is different for every woman. When menopause happens quickly or over a shorter time span, symptoms tend to be more severe. Conditions that affect ovarian health, such as cancer or hysterectomy, as well as certain lifestyle choices, such as smoking, are likely to exacerbate and prolong symptoms.

The most prevalent early symptoms of menopause include:

  • Irregular menstruation.
  • Heavier or lighter than normal menstrual cycles.
  • Vasomotor symptoms (VMS) include hot flashes, mood swings, night sweats, flushing, etc.

Approximately 75% of women have hot flashes during menopause.

Other common menopausal symptoms include insomnia, vaginal dryness, weight gain, depression, anxiety, difficulty concentrating, memory problems, dry skin, mouth, eyes, urinary tract infections (UTIs), reduced muscle mass, painful or stiff joints, and reduced bone mass1.

10 Natural Ways for Managing the Symptoms of Menopause

How to manage menopause

The menopause phase affects the overall quality of life of women. That's why many women turn to natural remedies and supplements to feel better. Here are some natural ways that can help alleviate menopause symptoms.

1.   Stay Cool and Comfortable

Dress in layers of loose clothing, particularly at night and during warm or uncertain weather. This can aid in the management of hot flashes.

Keeping your bedroom cold and minimizing the use of heavy blankets at night will also prevent night sweats. Consider utilizing a waterproof sheet as protection for your mattress if you have night sweats frequently.

If you feel hot and flushed, you can also bring a small portable fan to blow some cool air on yourself.

2.   Have A Diet Rich in Fruits and Vegetables

Many of the unpleasant symptoms of menopause can be avoided with a diet high in fruits and vegetables. Vegetables and fruits are ideal for weight loss and maintenance because they are low in calories and can make you feel full for longer.

They may also prevent a variety of disorders, including cardiovascular disease6. This is crucial, as the risk of the cardiovascular disease tends to rise after menopause. This could be a result of factors such as aging, weight gain, or diminished estrogen levels.

What's more, fruits and vegetables may reduce bone loss7.

3.   Supplement Your Diet

Changes in hormone levels during menopause can result in bone deterioration and an increased risk of osteoporosis. Calcium, magnesium, and vitamin D are associated with healthy bones; thus, consuming enough of these nutrients is essential. Getting enough vitamin D after menopause is also linked to a lower chance of hip fractures caused by weak bones8.

Consume calcium, vitamin D, and magnesium through food or supplements to minimize your risk of osteoporosis and improve your energy and sleep during menopause.

4.   Avoid Trigger Foods

Some women find that consuming particular foods alleviates their hot flashes, night sweats, and even mood swings. They may be more likely to act as a trigger when consumed at night. This includes things like coffee, alcohol, and foods that are sweet or spicy.

If you believe that certain foods trigger your menopausal symptoms, try reducing your intake or avoiding them altogether.

5.   Consume More Foods Rich in Phytoestrogens

Phytoestrogens rich foods

Phytoestrogens are phytochemicals found in plants that can act similarly to estrogen in the human body. Therefore, they may assist in maintaining hormonal balance.

It is believed that the high consumption of phytoestrogens in Asian countries such as Japan is the reason why menopausal women in these regions rarely have hot flashes.

These foods are rich in phytoestrogens9:

  • Soybeans and soy products
  • Flaxseeds
  • Linseeds
  • Tofu
  • Tempeh
  • Sesame seeds
  • Beans

However, the phytoestrogen concentration of foods varies based on the processing techniques used.

In one study, meals high in soy were linked to lower cholesterol levels, blood pressure, and night sweats’ severity, and hot flashes in women who were beginning menopause10.

The evidence implies that natural food sources of phytoestrogens are superior to supplements or processed foods containing additional soy protein.

6.   Exercise Regularly

Regular exercise can help decrease menopause symptoms, including poor sleep, low mood, anxiety, and tiredness. It can also prevent weight gain and several other ailments and conditions11.

A group of 40 postmenopausal women in a Korean study saw improvements in their physical and mental health as well as their quality of life after participating in a walking exercise program for 12 weeks12.

Regular exercise is also linked to better overall well-being and prevention against stroke, cancer, type 2 diabetes, heart disease, high blood pressure, obesity, and osteoporosis, among other diseases and conditions13.

7.   Drink Plenty of Water

Dryness is a common problem during menopause. This is most likely due to a decline in estrogen levels. Daily consumption of eight to twelve glasses of water helps alleviate these symptoms. Additionally, drinking water might lessen the bloating caused by hormone fluctuations.

In addition, water can prevent weight gain and promote weight loss by making you feel full and slightly boosting your metabolism14. You may be able to reduce your calorie intake by 13 percent by drinking 17 ounces of water 30 minutes before a meal15.

8.   Eat Foods High in Protein

Age-related loss of lean muscle mass can be prevented by consuming protein throughout the day. According to one study, ingesting protein at each meal throughout the day may reduce age-related muscle loss16.

In addition to preventing muscle loss, high-protein diets can aid in weight loss by enhancing satiety and increasing calorie expenditure17. Protein-rich foods consist of meat, fish, eggs, beans, nuts, and dairy products.

9.   Don't Skip Meals

Maintaining a regular eating schedule may be especially helpful during menopause. Certain menopausal symptoms may be exacerbated by irregular eating patterns, making weight management more challenging.

Among postmenopausal women who participated in a weight management program for a year, those who skipped meals lost an average of 4.3% less weight18.

10.        Diffuse or Apply Diluted Essential Oils

Best Essential Oil Diffuser LED

Applying some essential oils to specific parts of the body has been shown to reduce symptoms of menopause19.

Commonly found in their natural state, these oils are derived from a variety of plant sources. These essential oils are intended to be inhaled (directly or via a diffuser) or diluted and applied to the skin. Essential oils must not be consumed.

Consider using Harmony's Essential Oils, which are 100% pure and sourced from validated organic farms.

Here are some essential oils that could help manage your menopausal symptoms:

Clary Sage Essential Oil

Hot flashes are a sudden, pulsating sense of heat across the body. To treat them, try putting three drops of Harmony's Essential Oils - Clary Sage on your feet or the back of your neck.

Consider putting a few drops on a tissue, inhaling, and breathing deeply for even faster relief. This permits the oil to enter the body via the nose. This mechanism can also cause effects similar to antidepressants20.

Clary sage oil is also believed to slow the onset of osteoporosis21.

Geranium Essential Oil

The geranium essential oil has been reported to assist menopausal women in managing hormonal fluctuations. Stress can be quickly alleviated by inhaling one or two drops of Harmony's Essential Oils - Geranium from a napkin. Research indicates that geranium essential oil contains anti-anxiety and antidepressant properties22.

Additionally, geranium is useful for dry skin. A hot bath can be made even more pleasurable by adding a few drops of diluted geranium oil to the water.

Peppermint Essential Oil

Peppermint oil may also alleviate the discomfort caused by hot flashes. Add two drops of Harmony's Essential Oils - Peppermint to a tissue. Hold the tissue to your nose while taking slow, deep breaths.

This oil may also alleviate any cramps you may get during your period. During perimenopause, it is normal to feel menstrual-related cramps (dysmenorrhea), which are not prevalent once menstruation has finished23.

Some women may suffer cramping after menstruation has ended completely. This could indicate an underlying medical problem. Consult a physician if you are no longer menstruating and having persistent cramping.

Citrus Essential Oils

Aromatherapy with citrus oils is believed to provide relief in managing menopausal symptoms.

In a study, researchers found that when postmenopausal women inhaled this essential oil, their physical symptoms improved, and their sexual desire increased. In addition to a reduction in systolic blood pressure, their pulse rate and estrogen levels improved24.

Citrus oils also possess anti-inflammatory characteristics, which may alleviate any aches or pains you may be feeling25.

Bergamot, citronella, lemon, neroli, pink grapefruit, lemongrass, lime, sweet orange, and tangerine essential oils are some examples of citrus oils.

Citrus oils may make your skin more susceptible to the sun. If you are using diluted citrus oils on your skin, avoid direct sunlight.

Lavender Essential Oil

Lavender may help regulate hormones and alleviate perineal pain. Applying a cold compress to the area around your perineum might help relieve tightness and discomfort. To boost the compress's soothing effects, try adding a single drop of Harmony's Essential Oils - Lavender.  

It is advised that you use the compress for no longer than 30 minutes. If the compress causes any stinging or burning, take it off and wash the affected area.

As a bonus, lavender has been shown to reduce stress and enhance sleep quality. Insomnia and other sleep-related difficulties are prevalent during menopause. You may benefit from including lavender aromatherapy in your evening routine26.

The Bottom Line

Menopause isn't a disease. Menopause is the natural termination, or ending, of a woman's menstrual cycle and signifies the end of a woman's reproductive potential. During menopause, many women experience hot flashes, mood swings, night sweats, and flushing. After menopause, these symptoms might last for up to four years.

Although menopausal symptoms might be challenging to manage, a healthy diet, frequent exercise, and other lifestyle changes may help. Experiment with the Harmony's Essential Oils mentioned above to make your life easier and more joyful during menopause and beyond.

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