Menopause is a transitional time in a woman’s life. During this transition, numerous things happen in a woman’s body. You will no longer have menstrual periods, the amount of progesterone and estrogen produced by the body will decrease, and you may experience sleep problems, mood swings, and decreased metabolism. Most women begin transitioning into menopause in their mid to late 40s. When a woman goes through menopause, it can also cause weight gain, wrinkles, adult acne, low libido, and an increased risk of a number of illnesses. Luckily, there are several things you can do to feel and look your best and manage menopause symptoms using natural techniques.
Tips To Manage Menopause Symptoms
There are various approaches to manage menopause symptoms so you can continue with your normal life.
Improve Bladder Function
When your estrogen levels begin to decrease, your pelvic muscle weakens, and your bladder function decreases. You may have frequent bladder infections, have difficulty controlling your bladder, and need to go more often. There are several ways to manage the effects of menopause on your bladder:
- Kegel Exercises – These exercises help to tone pelvic floor muscles to relieve stress incontinence.
- Pessary – A vaginal pessary is a removal device that helps support your pelvic organs.
- Hydration – Staying hydrated helps reduce the number of bad bacteria in the vaginal tract.
Improve Body Composition
As your hormone production changes, so does the shape of your body. As you are going through menopause, you will find that your lean mass, which includes connective tissues, bones, and muscles decreases as your body fat increases. Furthermore, you may gain weight in their middle to lower abdomen after menopause. The top three things you can do to improve your body composition include:
- Diet – Ensuring you are eating a diet filled with nutritional vegetables, fruits, lean proteins, and fats will help prevent increased fat storage and improve your overall body composition.
- Exercise – Getting at least 30 minutes of moderate exercise each day helps to increase lean mass and decrease fat storage.
- Hormone Replacement Therapy – Hormone replacement therapy is used to regulate hormone levels and minimize the effects of decreased estrogen and progesterone experienced during menopause.
Improve Brain Function
Hormones affect every area of your body, including your brain. When your hormone levels change, your reasoning, memory, perception, and thinking can also become altered. While going through menopause, you may experience brain fog or difficulty remembering things. A few things that can help include-
- Stress Management – Menopause is a stressful time in a woman’s life. Learning to manage your stress through stress relief techniques like guided meditation, deep breathing exercises, journaling, prayer, yoga, and progressive muscle relaxation can help improve your memory.
- Exercise – Exercise boosts your blood flow and increases the production of a variety of neurotransmitters and endorphins, which reduce stress and improve brain health.
- Sleep – During sleep, your brain consolidates memories, stores new information, and brain cells are repaired and reorganized.
Improve Breast Health
During menopause, you may notice changes in your breast tissues, the breasts may begin to sag, the nipples may become more sensitive, and your breasts may become tender. In addition to this, the risk of breast cancer increases. A few suggestions include-
- Limit Alcohol Consumption – Research indicates that alcohol consumption can increase your risk of breast cancer by 9 percent in postmenopausal women.
- Strength Training Exercise – Strength training exercises that include dumbbell fly, chest press, pushups, and plank help strengthen the chest muscles to increase the fullness of your breasts and reduce sagging.
Prevent Sagging Skin
As your estrogen levels decline, your collagen production decreases, which can cause your skin to lose its firmness and volume. Try some of these options-
- Facial Massage – Facial massage increases blood flow to your face and can help improve skin texture. Grab your moisturizer and massage your skin using a facial massager or your fingertips.
- Bone Broth – Bone broth is extremely nutritious and contains natural collagen which may help improve your skin texture.
- Collagen Supplements – Collagen supplements can also increase the amount of collagen in the body, which can help improve your skin’s fullness and firmness.
Relieve Dry, Flaky Skin
Menopause can cause your skin to become dry, itchy, and flaky. Irritating ingredients and hot water can further zap moisture from your skin. Some natural options include-
- Gently Cleanse Skin – Use a natural nonfoaming cleanser specially designed for dry, sensitive skin to wash away makeup and daily grime. When choosing a gentle cleanser, read labels carefully and look for one that does not contain alcohol, fragrance, or other skin irritating ingredients.
- Avoid Hot Water – A hot shower feels amazing; however, it can strip the natural oils from your skin. Instead, take a warm shower and keep them as short as possible. Finally, moisturize your skin as soon as you step out of the shower.
- Moisturizer – Using a daily natural moisturizer can help combat the signs of aging. When shopping for a moisturizer, look for one that contains hyaluronic acid and antioxidants. Hyaluronic acid helps keep skin moisturized by decreasing moisture loss. Antioxidants help fight free radical damage which can cause premature aging.
Deal with Unwanted Facial Hair
As your hormone levels change, you may begin noticing hair on your chin or your upper lip. There are numerous ways in which you can deal with unwanted facial hair, including:
- Tweezing, Threading, Hair Removal Cream, or Waxing – These hair removal techniques remove your unwanted facial hair; however, your hair will grow back. Most women choose one of these hair removal methods because they are affordable, easy, and can be done at home.
- Electrolysis – Electrolysis works by destroying growth cells in your hair follicles, which prevents the hair from growing back. It typically takes several appoints to fully realize results.
- Laser Hair Removal – Laser hair removal is a permanent way to remove unwanted facial hair; however, it only works on dark hair.
Holistic Treatment for Menopause Symptoms
Menopause affects every aspect of your life. When you are going through menopause, you may experience hair loss, changes in your skin texture, and changes in your overall health and well-being. Ready for a holistic approach to manage your menopause symptoms? Our functional medicine clinicians understand how to help you transition through menopause while minimizing the effects of hormone changes.