10 Natural Ways to Cure Menopause Symptoms Without Taking Pills, See a Doctor.
During menopause, at least two-thirds of people experience perimenopause symptoms, which can include hot flashes, night sweats, mood changes, irritability, and fatigue. Many people turn to dietary supplements and lifestyle changes to find natural relief. Here are some ideas: Eating a healthy diet rich in fruits, vegetables, protein, vitamin D, and calcium, exercising regularly, and eating regular meals may help ease menopause symptoms. Here are 10 natural remedies for menopause symptoms.
10 Natural Ways to Cure Menopause Symptoms
1. Eat foods rich in calcium and vitamin D.
Estrogen is essential for maintaining healthy bones, but hormonal changes during menopause can weaken your bones, increasing your risk of osteoporosis. Calcium and vitamin D are nutrients that build and maintain bones, so it’s important to get enough of these nutrients in your diet.
A 2020 research review linked vitamin D intake after menopause to a reduced risk of hip fractures from weakened bones. Your เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา skin also produces some vitamin D when exposed to sunlight. However, as you age, your skin becomes less efficient at making vitamin D.
If you don’t get enough sun exposure, or if you cover your skin, taking a vitamin D supplement or increasing your food sources may be important.
2. Maintain a healthy weight.
Some people may gain weight during menopause, which may be due to a combination of factors, such as:
- Hormonal changes
- Increasing age
- Way of life
- heredity
Excess body fat, especially around the waist or abdomen, which can progress to a condition called central obesity, can increase the risk of diseasesTrusted Source such as heart disease and diabetes.
Your weight may also affect your menopause symptoms.
A 2020 study of 2,533 women aged 42 to 52 (menopause typically begins between the ages of 45 and 55) examined the link between muscle mass and vasomotor symptoms.
Over a 10-year period, researchers found that muscle mass was negatively associated with vasomotor symptoms that occur during menopause, including hot flashes and night sweats.
This means that muscle mass may help prevent vasomotor symptoms. The more muscle mass you have, the less likely you are to have vasomotor symptoms.
3. Eat lots of fruits and vegetables as snacks.
Eating a diet rich in fruits and vegetables may help protect against menopausal symptoms and a number of other health problems, such as heart disease. This is important because your risk of heart disease tends to increase after menopause. Your risk can be caused by a number of factors, such as:
- age
- Weight gain
- Estrogen levels decrease
A 2019 review of research suggested a link between increasing your intake of at least one serving of fruits and vegetables a day and a reduced risk of bone fractures. Fruits and vegetables are nutrient-dense, low-calorie, and can help you feel full. This makes them great for weight loss and weight maintenance.
4. Avoid foods that trigger symptoms.
Certain foods may trigger your menopause symptoms, especially:
- Caffeine
- alcohol
- Spicy food
- Foods high in sugar
These foods may cause you to have flushing, hot flashes, an increase in body temperature, or an increase in blood sugar levels, which may make hot flashes or night sweats worse.
The effects may be more severe if you consume these foods or a large meal close to bedtime, which can worsen insomnia associated with menopause.
In general, you should avoid eating at least 2 hours before bedtime.
Keep a symptom journal. If you feel that certain foods or behaviors trigger your menopause symptoms, try reducing your intake or avoiding them altogether.
5. Exercise regularly.
Observational studies suggest that aerobic and resistance exercise may lead to a reduction in self-reported hot flashes, but depending on the intensity of the exercise, it may also worsen symptoms. Further research is needed to better characterize exercise as a trigger or treatment for menopausal symptoms. Most available studies are anecdotal or observational.
A 2019 randomized controlled trial supports additional benefits of a Pilates exercise program for postmenopausal women. These benefits may include:
- Better sleep quality
- Reduced fatigue
- Improved mental health (related to anxiety and depression)
As mentioned earlier, your risk of heart disease increases during menopause, but regular exercise may help reduce this risk.Trusted Source According to a 2020 statement from the American Heart Association (AHA),
6. Focus on foods high in phytoestrogen.
Phytoestrogens are plant compounds that mimic the effects of the hormone estrogen in your body. Because your body produces less estrogen during menopause, they may help balance your hormones. The high consumption of phytoestrogens in Asian countries, such as Japan, may explain why menopausal women in these places rarely experience hot flashes.
Foods rich in phytoestrogen include:
- Soybeans and soybean products
- tofu
- Tempeh
- Flaxseed
- Linseed seeds
- Sesame seeds
- bean
A 2021 study evaluated a plant-based diet and soy on the frequency and severity of hot flashes in postmenopausal women. The results showed a 79% reduction in overall hot flashes in the plant-based diet group and a 49% reduction in no-diet (control) group.
However, since the women in the study also ate a plant-based diet, it’s hard to tell whether the reduction in hot flashes was due to soy alone.
7. Drink enough water.
During menopause, you may experience dry skin or vaginal dryness. Decreasing estrogen production is one possible cause. In general, you should aim to drink about 33 ml of water per kilogram of body weight per day, spreading your intake evenly throughout the day.
Although there are claims that drinking water before meals can help control weight, a 2024 study found no such connection. However, researchers recommend drinking water before bed to aid in weight loss. Keep in mind that drinking water close to bedtime may increase how often you need to get up to use the bathroom during the night.
Drinking water can also help reduce bloating that can sometimes occur due to hormonal changes. You may have seen this happen right before your period.
8. Reduce refined sugar and highly processed foods.
Eating a diet high in refined carbohydrates and sugar can cause your blood sugar levels to spike and drop quickly, leaving you feeling tired and irritable. This can worsen the physical and mental symptoms of menopause.
In particular, consumption of high-quality carbohydrates, such as those from whole grains, fruits, and vegetables, may be associated with improved physical and psychological symptoms of menopause in postmenopausal women.
A diet high in processed foods, such as white bread, packaged sweets, and fast food, can also impact bone health, especially if they replace essential nutrients from a balanced diet.
A large study using data from the National Health and Nutrition Examination Survey found that a high intake of processed foods was associated with osteoporosis and decreased bone mineral density.
9. Eat on time (don’t skip meals).
Some people may be at increased riskTrusted Source or experience worsening eating disorders during menopause, such as skipping meals. However, irregular eating can make menopausal symptoms worse and make weight control more difficult.
You may not be getting enough nutrients to support your heart and bone health, which are important to care for during this time.
10. Eat protein-rich foods.
Consuming protein regularly at each meal may help prevent muscle loss that occurs with age. Foods high in protein may also aid in weight loss by increasing feelings of fullness and increasing the number of calories you burn.