Tips to Manage Menopause Symptoms Naturally

Menopause is a transitional time in a woman’s life. During this transition, numerous things happen in a woman’s body. Menstrual periods will stop, the amount of progesterone and estrogen produced by the body will decrease, and as a result, symptoms such as sleep problems, mood swings, and decreased metabolism are very common.

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 that provide natural menopause relief. These tips will help relieve your symptoms and allow you to enjoy a normal life.

Improve Bladder Function

One complaint many women have as they transition through menopause is urine leakage. As your estrogen levels begin to decrease, your pelvic floor muscles weaken and your bladder function decreases. You may have frequent bladder infections, have difficulty controlling your bladder, and need to urinate more often. There are several ways to manage the effects of menopause on your bladder:

• Kegel Exercises – These exercises help tone your pelvic floor muscles and can be effective in relieving stress incontinence. For the best results, you will need to perform 10 to 15 Kegel exercises three times a day.
• Pessary – A vaginal pessary is a removal device that is designed to support your pelvic organs. The firm ring presses against your urethra and your vaginal wall to help with bladder leakage. This device is custom fitted and left inside the vagina for three to six months.
• Hydration – Staying hydrated is essential to optimal health. It is recommended that you drink at least one half of an ounce of water for each pound you weigh. Staying hydrated reduces the number of “bad” bacteria in the vaginal tract, which can reduce the risk of infections.

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 your 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 healthy fats will help prevent increased fat storage and improve your overall body composition. A nutritious diet also helps with hormone regulation.
• Exercise – Getting at least 30 minutes of moderate exercise each day helps to increase lean mass and decrease fat storage. We recommend incorporating both aerobic and strength training into your exercise regimen to improve your body composition.
• Hormone Replacement Therapy – Hormone replacement therapy is used to regulate hormone levels and minimize the effects of decreased estrogen and progesterone experienced during menopause. Many women find that hormone replacement therapy helps to regulate weight, improve skin elasticity, and regulate mood.

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 throughout the body, including the brain. Regular exercise increases the production of a variety of neurotransmitters and endorphins, which reduce stress and improve brain health naturally.
• Sleep – During sleep, your brain consolidates memories, stores new information, and brain cells are repaired and reorganized. To help improve brain health, we recommend getting at least 7 hours of sleep each night.

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 may increase. A few suggestions to improve your breast health include-

• Limit Alcohol Consumption – Research indicates that alcohol consumption can increase risk of breast cancer by 7-10 percent in postmenopausal women. If you decide to drink alcohol, limit it to no more than one drink per day.
• Strength Training Exercise – Strength training exercises that include dumbbell fly, chest press, pushups, and planks 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 for natural help for menopause skin issues-

• 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. Done daily, it can help increase your skin’s elasticity.
• Bone Broth – Bone broth is made by simmering bones and meat for several hours. Bone broth is rich in several healthy skin promoting vitamins and minerals including calcium, phosphorous, magnesium, vitamin K, and vitamin A. It is also rich in collagen which helps plump the skin and improve 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. Collagen works by improving your skin’s hydration and elasticity.

Relieve Dry, Flaky Skin

Menopause can cause your skin to become dry, itchy, and flaky. Irritating ingredients in soaps and hot water can further zap moisture from your skin. You can relieve your dry skin by-

• 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 it 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 appointments to fully realize full results.
• Laser Hair Removal – Laser hair removal is a permanent way to remove unwanted facial hair; however, it works best on dark hair. If this option is chosen, you will want to choose a laser hair removal specialist who has plenty of experience because if not done properly, scarring can occur.

Foods That Help with Menopause Naturally

Menopause causes your estrogen levels to decline. When this occurs, your weight may increase and you may experience joint pain, hot flashes, and a plethora of unpleasant symptoms. Eating the right foods can ease many of these symptoms. Here is a list of the foods that help with menopause naturally –

• Calcium Rich Foods – Many women do not realize that during menopause their bones are going through changes too. As estrogen levels decline, the risk of bone loss increases. One way to counteract this is to eat a variety of calcium rich foods each day. On average, you should seek to get between 1200 and 1500 milligrams of calcium daily.
• Protein – When going through menopause, you are at an increased risk of reduced muscle mass and bone strength. Incorporating lean proteins like lean beef, turkey, chicken, beans, lentils, and tofu will improve your health while helping you maintain a healthy weight.
• Soy – Soy has been used for centuries to help with a variety of menopausal symptoms. Soy can help reduce or eliminate night sweats and hot flashes. Soy contains phytoestrogens, which help mimic the natural estrogen in the body. Incorporate soybeans (preferably organic and non-genetically modified), also known as edamame, soy milk, tofu, and other soy products into your diet to improve your menopausal symptoms.
• Vegetables – Did you know that vegetables can help reduce hot flashes naturally? Eating green leafy vegetables like spinach, kale, and broccoli reduces hot flash severity and helps you to maintain a healthy weight. For optimal results, eat these vegetables raw or lightly steamed to help maximize nutritional benefits.

Supplements for Menopause

Menopause causes a number of unpleasant symptoms, including weight gain, mood swings, hot flashes, and sleep problems. Some helpful and effective natural supplements to help relieve the symptoms of menopause include the following –

• Black Cohosh – One of the most well-known menopause supplements is black cohosh. Users report that with regular supplementation, black cohosh can help relieve vasomotor symptoms like night sweats, chills, and hot flashes. It is important to avoid black cohosh if you have any liver issues.
• Ginseng – Ginseng, used in Traditional Chinese Medicine, has provided women relief for thousands of years. Ginseng is often used to stabilize the mood, improve the condition of menopausal women’s skin, and relieve hot flashes and night sweats.
• Red Clover – Red clover contains natural plant estrogens that may help ease menopausal symptoms. Taking a red clover supplement may help to reduce your bone loss, reduce hot flashes, and vascular inflammation.

Menopause Joint Pain Natural Remedies

Many women begin experiencing muscle pain along with joint pain and stiffness during menopause. You may be surprised to learn that there are estrogen receptors in your joints. When your estrogen levels begin to decline, your pain and stiffness may increase. Furthermore, as you age, you often experience more wear and tear on your joints as well as joint inflammation. Luckily, there are several menopause joint pain natural remedies that can help, including –

• Nirgundi – Nirgundi is an herb used in Ayurvedic medicine. This potent herb has anti-inflammatory properties that can help relieve menopause related joint pain. It can be applied topically to stiff joints or ingested to help reduce inflammation and relieve joint pain.
• Primrose Oil – Primrose oil is rich in omega 6 acids and can help increase the production of prostaglandins, which can help counter the effects of hormone changes during menopause. It can help relieve joint pain, inflammation, and stiffness.
• Suranjan – Suranjan, an Ayurvedic herb, has been associated with pain and inflammation relief of joint disorders and arthritis. This potent herb provides both anti-inflammatory and analgesic pain relief, making it an excellent choice for women suffering from menopause related joint pain.
• Turmeric – Turmeric is a spice that can be used to relieve inflammation and joint pain. For the best results, choose a turmeric supplement that contains black pepper or Bioperine as it increases absorption of this potent natural anti-inflammatory.

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, joint pain, and changes in your overall health and well-being.

Are you ready for a holistic approach to manage your menopause symptoms naturally? Our functional medicine doctors understand how to help you transition through menopause while minimizing the effects of hormone changes. We will work with you to improve skin health, reduce hot flashes, minimize weight gain, and improve your body composition using proven, effective holistic treatments for menopause symptoms.