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10 Ways to Undergo Natural Menopause

Editor's Note: This article has been recently updated with latest information and research studies.

Symptoms of menopause can be quite frustrating and difficult to deal with for most women. Hot flashes go beyond feeling like you’re boiling, they make you feel stressed out and irritated. Nowadays, a broad range of treatments is available for women who experience more severe signs of menopause and allow them to find relief*. In recent years, we’re becoming more focused on healthy lifestyle and natural approach to health, emotional, and other issues, which is why most women are looking for practical ways to relieve menopause in a natural manner. You’ll be happy to know you can find natural menopause relief* and here, you’ll find ten ways to do so.

1. Eat Healthy Diet

Hormonal changes that occur during perimenopause contribute to abdominal obesity, thus leading to additional psychological and physical morbidity, according to a study published in the journal Climacteric. Watching your diet and making healthier choices can help you not only manage weight but symptoms of menopause such as hot flashes and night sweats.

The Journal of Obstetric, Gynecologic, & Neonatal Nursing published findings of the study which showed that hot flash frequency is suppressed after eating, while women experience this uncomfortable symptom when blood glucose drops in between meals. It’s easy to conclude that well-balanced diet can aid* in the management of vasomotor symptoms of “the change.” What foods to eat or avoid? According to research that appeared in the American Journal of Clinical Nutrition, consumption of fruit and adherence to Mediterranean-style diet decreased* the risk of vasomotor symptoms associated with menopause, while intake of high-fat and high sugar diet contributes to onset and severity of hot flashes and night sweats.

2. Exercise

Physical activity is an inseparable part of a healthy lifestyle, and it’s essential for weight loss*. Since menopause requires weight management, exercise can help you not only with that but also relieve the severity of symptoms as well. The journal Menopause published findings from the study which showed that sedentary women had more menopause symptoms overall including vaginal dryness, hot flashes, joint pain, and bladder problems. Furthermore, lack of physical activity is also associated with more severe symptoms such as depression and insomnia.

Exercise is beneficial for menopause because it promotes* the production of brain chemicals responsible for mood, alertness, and sleep, but it also improves* blood flow and increases* confidence in women. All these factors are necessary for menopause relief* in a natural manner.

3. Try Herbal Supplements

Plants and herbal remedies have an incredible potential to relieve symptoms you experience. For example, black cohosh can be just as effective in reducing* hot flashes, night sweats and other signs of menopause as estrogen. Nowadays, you don’t have to search for special herbs and plants to get relief*; they are included in the formula of many plant-based dietary supplements. Research presented in the JAMAshowed that plant-based supplements are able to decrease* the severity of hot flashes and vaginal dryness. Before you buy these products, consult your doctor and make sure the manufacturer is reliable as there are hundreds of these items on the market and not all of them are created equal.

4. Quit Smoking

Smoking is a nasty habit which increases* the risk of a broad range of diseases, but it also contributes to the age of onset of menopause, according to a study published in the journal Maturitas. The research is based on 3545 women who provided data on their menopause status during 21-year-follow-up. Results showed that smoking increases* the risk of early menopause. On the other hand, quit smoking interventions lead to the later onset of the change and reduced* risk of health consequences associated with early menopause.

The same journal also published another study conducted by the group of scientists at the University of Illinois. This research showed that quitting smoking could relieve hot flashes. In fact, ex-smokers have fewer hot flashes episodes and their intensity is milder comparing to smokers. Scientists included 347 women into the study and found that only 39% of never-smokers had hot flashes while 52% of ex-smokers and 62% of current smokers experienced them.

5. Manage Stress

Menopause itself can be quite stressful for a number of reasons. Hormones fluctuate, you experience hot flashes and night sweats, vaginal dryness makes sex painful, and many other factors only add to stress that you don’t get the time to manage. Menopause also marks the time when most women deal with kids going away from home or getting engaged, and it can be quite difficult to keep up with many biological and life changes.

Unresolved stress adds to the risk of numerous health problems such as high blood pressure, heart disease, depression, gastric reflux and so on. It comes as no wonder* why the risk for these health issues increases* once women reach menopause. That’s why managing stress is paramount. Below, you can see some tips that will help you:

  • Be proactive
  • Take a few deep breaths
  • Meditate
  • Practice yoga
  • Determine what relaxes* you the most and do that activity whenever you feel stressed
  • Read a book
  • Write
  • Listen to music
  • Exercise
  • Socialize

6. Know how to Tackle Vaginal Dryness

More than 60% of menopausal women experience vaginal dryness and according to a study published in the Obstetrics & Gynecology, it belongs to the group of symptoms that are specifically related to hormonal changes. Vaginal dryness makes sex painful and less* enjoyable which is why most women try to avoid it. Since sex has numerous benefits of its own and intimacy is important, you have to know how to tackle this menopause symptom naturally. Here are some tips:

  • Stay hydrated throughout the day
  • Limit intake of coffee and alcohol
  • Quit smoking
  • Use lubricant
  • Engage in more foreplay
  • Avoid douching

7. Focus on the Positive

Never underestimate the importance of positive outlook. The journal Circulation published results of the study which showed that even for people dealing with number one killer in the country – heart disease, a positive mindset was associated with better* health and longer life. If we take into account that cardiovascular disease risk elevates* during menopause, then you have additional motivation to be positive.

When we think of menopause, we usually consider it the time when you experience various symptoms that can be difficult to handle. But did you ever stop* and think that menopause has many perks? An important part of positive outlook is finding good things about different situations. Here are some great things about menopause you should think about:

  • No more periods
  • No PMS
  • You can have sex without getting pregnant
  • No more menstruation-related headaches
  • Feeling empowered

Ability to find something positive in your daily life and your menopause makes symptoms more tolerable. Try it!

8. Try Aacupuncture

Acupuncture is great for stress relief* and according to a growing body of evidence, it’s useful for vasomotor symptoms you experience. A study published in the journal Menopause found that a course of acupuncture treatments was strongly linked to significant reduction* in vasomotor symptoms and several quality-of-life measures. In fact, the intensity of these symptoms dropped by 36.7% at six months of acupuncture courses.

9. Get more Vitamin E

Gynecologic and Obstetric Investigation featured results of the research whose goal was to investigate the impact of Vitamin E on hot flashes. The findings showed that there were statistically significant decreases* in hot flashes severity score in women who were assigned to a group that received Vitamin E. Simply, increase* intake of foods abundant in this vitamin or purchase Vitamin E supplements.

10. Stay Cool

One of the most useful tricks to find menopause relief* in a natural manner is to stay cool most of the time. This way, even the most notorious symptom of menopause can’t frustrate you. Below, you can see useful ways to stay cool:

  • Dress in layers
  • Make sure you have watermelon, berries or some other fruits in the fridge to munch on during the day
  • Wear clothes made of breathable and natural fabrics
  • Buy a cleavage cooler; it’s both practical and affordable
  • Have a hand fan in your bag
  • Buy pajama made of moisture-wicking material to keep you dry and comfortable during the night

Conclusion

Dealing with menopause doesn’t have to be difficult when you know useful tips and tricks to find relief* in a natural manner. This article presented ten helpful tips you should know, and all you have to do is to start implementing them. Remember, menopause marks a new chapter in your life, start it with a positive attitude.

References

  • https://www.washingtonpost.com/national/health-science/lack-of-exercise-may-worsen-some-common-symptoms-of-menopause/2016/02/08/5812744a-c5d4-11e5-a4aa-f25866ba0dc6_story.html
  • http://jama.jamanetwork.com/article.aspx?articleid=2529629
  • http://www.maturitas.org/article/S0378-5122(12)00185-5/abstract
  • http://www.sciencedirect.com/science/article/pii/S0378512215007331