How to naturally alleviate symptoms of menopause
Menopause is a natural process that happens as the ovaries age and produce less reproductive hormones.
The body starts to undergo many changes as a response to lower levels of:
- follicle-stimulating hormone (FSH)
- luteinizing hormone (LH)
One of the most significant changes is loss of active ovarian follicles. Ovarian follicles are small fluid-filled sacs in the ovary that secrete hormones and can release eggs from the ovary wall, allowing for menstruation and fertility.
Simply put, menopause occurs when a woman stops having periods for 12 months in a row and can no longer become pregnant naturally. It usually begins between the ages of 45 and 55, but can develop before or after this age range.
Periods usually start to become less and less frequent over the years or months before stopping altogether. Sometimes they can also stop suddenly.
Most women first start getting menopause symptoms about four years before they have their last period. Symptoms often continue for about four years after a woman’s last period.
A small number of women experience menopause symptoms for up to a decade before menopause occurs, and 1 in 10 women experience menopausal symptoms for 12 years following their last period.
There are many factors that help determine when you’ll begin menopause, including genetics, lifestyle and ovary health. About 1% of women begin menopause before they are 40. This is called premature menopause. About 5% of women undergo menopause between the ages of 40 and 45. We call this early menopause.
Read on to learn what you need to know about menopause.
Perimenopause vs. postmenopause
Perimenopause is a transitional time around menopause. It's a time when your ovaries gradually start to produce less oestrogen. It lasts up until menopause, when the ovaries stop releasing eggs completely.
The length of perimenopause can range from a few months to several years. Many women begin perimenopause around some point in their mid 40s, though some experience it as early as their 30s. Other women skip perimenopause altogether and enter menopause suddenly.
During perimenopause, periods become irregular. They may be late, or you may completely skip one or more. Menstrual flow may also become heavier or lighter.
Postmenopause simply refers to the years after menopause has occurred.
Symptoms of menopause
While menopause is a natural biological process, the physical symptoms, like hot flashes, and emotional symptoms may impact your quality of life by disrupting your sleep, lowering your energy levels and negatively affecting your emotional state.
Signs and symptoms, including changes in menstruation, can vary greatly among women. But most likely, you will experience your period becoming irregular before stopping completely.
Missing periods during perimenopause are common and expected. Often, your period will skip a month and then return, or skip several months and then become regular again for a few months. Cycles may also get shorter, so your periods will be closer together.
Every woman’s menopause experience is unique. But generally, symptoms tend to be more severe when menopause occurs suddenly or over a shorter period of time.
Aside from changes to the menstrual cycle, the symptoms of perimenopause, menopause, and postmenopause are generally very similar. The most common early signs of perimenopause are:
- less frequent periods,
- heavier or lighter periods than what you’re used to,
- symptoms such as hot flashes, night sweats, and flushing.
Menopause can cause uncomfortable symptoms, such as hot flashes and weight gain. For most women, medical treatment isn’t needed for menopause. An estimated 75% of women experience hot flashes with menopause.
Other common symptoms of menopause include:
- trouble sleeping,
- weight gain,
- changes in mood,
- vaginal dryness,
- difficulty concentrating and memory problems,
- reduced libido,
- dry skin, mouth and eyes,
- increased urination,
- reduced muscle mass,
- painful or stiff joints,
- reduced bone mass,
- less full breasts,
- hair thinning or loss,
- increased hair growth on other areas of the body, like face, neck, chest, and upper back.
Natural remedies and lifestyle changes
Luckily there are things you can to alleviate minor-to-moderate menopause symptoms naturally, using natural remedies and lifestyle changes.
Here are easy-to-do tips for managing menopause symptoms:
Keep cool and stay comfortable
Dress in loose, layered clothing, especially during the night. This also goes for periods of warm or unpredictable weather. It can help you manage hot flashes.
By keeping your bedroom at a cool temperature and avoiding heavy blankets, you can help reduce your chances of night sweats. If night sweats are a regular thing for you, consider using a waterproof sheet under your bedding to protect your mattress.
Exercising and managing your weight
Try reducing your daily calorie intake by about 400 calories to help manage your weight. Exercise moderately for 20 to 30 minutes a day. This can help:
- boost your energy levels,
- improve mood,
- promote a better night’s sleep,
- promote your general well-being.
Supplement your diet
There are natural supplements on the market that help alleviate symptoms of menopause, without any hormones or chemicals that might cause side effects. One of the best supplements on the market for alleviating symptoms of menopause is M-pause.
M-pause is a plant-based supplement, produced in EU following strict pharmaceutical standards. It’s packed with ingredients that are proven to reduce menopause related symptoms.
You can also enrich your diet with calcium, vitamin D, and magnesium supplements to support bone health, improve your energy levels and quality of sleep.
Practice relaxation techniques
Relaxation and breathing techniques, such as yoga and meditation can be of great help.
Take care of your skin
Apply moisturisers daily to reduce skin dryness. It’s a good idea to avoid excessive bathing or swimming, which can dry out or irritate your skin.
Manage sleeping issues
You can try home remedies, like drinking tea or taking natural supplements. We recommend SleepLux- a plant-based supplement that helps to improve sleep quality. If you regularly have trouble sleeping, talk to your doctor, so she or he can help you manage it and get a better night’s rest.
Quit smoking and limit alcohol use
Stop smoking and avoid exposure to second-hand smoke. Exposure to cigarettes may make your symptoms worse.
You should also limit your alcohol intake to reduce worsening of symptoms. Heavy drinking during menopause may increase your risk of health concerns.
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