Tips to Treat Menopause 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 prevalent. 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 several illnesses. Luckily, there are several things you can do to feel and look your best and treat menopause naturally.

Tips To Treat Menopause Symptoms

Various approaches provide natural menopause relief. These tips will help relieve your symptoms and allow you to enjoy an everyday life.

Improve Bladder Function

One complaint many women have as they transition through menopause is urine leakage. As estrogen levels decrease, pelvic floor muscles weaken, and 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 effectively relieve stress incontinence. You must perform 10 to 15 Kegel exercises three times a day.
• Pessary – A vaginal pessary is a removal device that supports 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 would be best to drink at least half 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 – Eating a diet filled with nutritional vegetables, fruits, lean proteins, and healthy fats will help prevent increased fat storage and improve overall body composition. A nutritious diet also helps with hormone regulation.
• Exercise – At least 30 minutes of moderate exercise daily helps increase lean mass and decrease fat storage. Incorporate aerobic and strength training into your exercise regimen to improve your body composition.
• Hormone Replacement Therapy – Hormone replacement therapy regulates hormone levels and minimizes the effects of decreased estrogen and progesterone experienced during menopause. Many women find that it helps to regulate weight, improve skin elasticity, and regulate mood.

Improve Brain Function

Hormones affect every area of your body, including your brain. Your reasoning, memory, perception, and thinking can also alter when hormone levels change. 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 stress through stress relief techniques like guided meditation, deep breathing exercises, journaling, prayer, yoga, and progressive muscle relaxation can help improve memory.
• Exercise – Exercise boosts blood flow throughout the body, including the brain. Regular exercise increases the production of various neurotransmitters and endorphins, which reduce stress and improve brain health.
• Sleep – During sleep, your brain consolidates memories, stores new information, and repairs and reorganizes the brain cells. 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 the 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 such as dumbbell fly, chest presses, pushups, and planks help strengthen the chest muscles, increasing the fullness of your breasts and reducing 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 menopausal 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 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. It 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 also enhances your skin’s hydration and elasticity.

Relieve Dry, Flaky Skin

Menopause can cause your skin to become dry, itchy, and flaky. Irritating soaps and hot water can further zap moisture from your skin. Some options to relieve your dry skin 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 fantastic but can strip your skin of natural oils. Instead, take a warm shower and keep it as short as possible. Finally, moisturize your skin as soon as you leave 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, while antioxidants help fight free radical damage, which can cause premature aging.

Deal with Unwanted Facial Hair

You may notice hair on your chin or upper lips as hormone levels change. 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 unwanted facial hair; however, your hair will grow back. Most women choose one of these hair removal methods because they are affordable, easy, and convenient to do at home.
• Electrolysis – Electrolysis destroys growth cells in hair follicles, preventing hair from growing back. It typically takes several appointments to realize the results thoroughly.
• Laser Hair Removal – Laser hair removal is a permanent way to remove unwanted facial hair; however, it works best on dark hair. You should find an experienced laser hair removal specialist, as scarring can occur if not done correctly.

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 their bones change during menopause. As estrogen levels decline, the risk of bone loss increases. One way to counteract this is to eat various calcium-rich foods each day. On average, you should seek to get between 1200 and 1500 milligrams of calcium daily.
• Protein – During menopause, you are at an increased risk of reduced muscle mass and bone strength. Incorporating lean proteins like 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 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), 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 enables you to maintain a healthy weight. Eat these vegetables raw or lightly steamed to maximize nutritional benefits.

Supplements for Menopause

Menopause causes several 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. However, it is essential to avoid black cohosh if you have any liver issues.
• Ginseng – Ginseng, used in Traditional Chinese Medicine, has relieved women for thousands of years. It helps to stabilize the mood, improve skin condition, and reduce hot flashes and night sweats.
• Red Clover – Red clover contains natural plant estrogens that may help ease menopausal symptoms. A red clover supplement may help reduce bone loss, 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 estrogen levels begin to decline, your pain and stiffness may increase. Furthermore, you often experience more joint wear and tear and inflammation. Luckily, several menopause joint-pain remedies can help, including –

• Nirgundi – Nirgundi, a potent herb used in Ayurvedic medicine, has anti-inflammatory properties that help relieve menopause-related joint pain. Nirgundi can be applied topically to stiff joints or ingested to 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 also 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 relieve inflammation and joint pain. For the best results, choose a turmeric supplement that contains black pepper or bioperine, as these increase the absorption of this potent natural anti-inflammatory.

Holistic Treatment for Menopause Symptoms

Menopause affects every aspect of your life. During 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 treat menopause 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.