Natural Remedies for Menopause

Menopause is a natural phase in a woman’s life, marking the end of her reproductive years. This transition typically occurs between the ages of 45 and 55, although it can happen earlier or later for some women. Menopause is defined as the point when a woman has gone 12 consecutive months without a menstrual period.

Common symptoms of menopause include hot flashes, irregular periods, sleep disturbances, emotional fluctuations, and vaginal dryness. The journey into menopause and beyond can bring various symptoms and health challenges, but there are numerous natural remedies that can help ease the menopausal transition and support long-term well-being.

 

Natural Remedies for a Graceful Menopause Transition

 

1. Balanced Diet

Diet plays a vital role in managing menopausal symptoms and maintaining good health during and after menopause. A balanced diet can help stabilize hormone levels and prevent common menopause-related health issues.

• Whole grains: Choose whole grains like basmati rice, brown rice, oats, and whole wheat. Complex carbohydrates release energy slowly, helping to stabilize blood sugar levels and reduce mood fluctuation.

• Quality Protein: Include quality protein sources like lean meats, fish, eggs, and legumes. Protein helps maintain muscle mass, optimise peptide hormones and supports immune system.

• Calcium and Vitamin D: To counter the risk of bone loss, it is important to consume foods rich in calcium, such as soy products, leafy greens, beans and nuts. Vitamin D is crucial for calcium absorption, so consider adding fatty fish, egg yolks, and vitamin D supplements if necessary.

  Some studies have found that calcium supplementation might cause arterial calcification, so it is advisable to consult a doctor or pharmacist for the right form of calcium supplementation.

• Phytoestrogens: Phytoestrogens are plant-based compounds that mimic the effects of estrogen in the body. Foods like soy products, tofu, tempeh, flaxseed, and beans are excellent sources of phytoestrogens. Consuming these foods may help reduce hot flashes and improve overall hormone balance.

It is also important to avoid certain foods and substances that can trigger menopausal symptoms or speed up aging. These include alcohol, caffeine, processed foods, refined sugar, and spicy foods. Smoking is also highly discouraged as it accelerates the aging process and increases the risk of cardiovascular issues.

 

2. Regular Exercise

Exercise is crucial for maintaining physical and mental health during menopausal transition and after menopause. It helps manage weight, supports cardiovascular health, improves mood, and strengthens bones.

• Cardio Exercise: Engage in moderate aerobic activities such as walking, swimming, cycling, or dancing. Aim for at least 150 minutes of moderate exercise per week (30 minutes daily) to keep the heart healthy and improve physical fitness.

• Resistance Exercise: Strength training is especially important during menopause as it helps maintain bone density and muscle mass. Use weights, resistance bands, or bodyweight exercises like squats, lunges, and push-ups to support bone health and reduce the risk of osteoporosis. Resistance exercise can also prevent falls and fractures in older age by improving balance, coordination, and muscle strength.

3. Increase Intake of Fruits and Vegetables

Fruits and vegetables are rich in vitamins, minerals, and antioxidants, which are essential for stabilizing hormone levels and reducing inflammation.

• Berries: Berries like strawberries, blueberries, and raspberries are packed with antioxidants that support healthy aging and combat oxidative stress.

• Cruciferous Vegetables: Broccoli, cauliflower, cabbage, and Brussels sprouts contain compounds that help regulate the balance between estrogen and progesterone and support liver detoxification. They also have antioxidation and anticancer properties, making them a great addition to your diet.

 

4. Stress Management

Long-term stress can exacerbate menopausal symptoms. Incorporating stress management techniques can help reduce symptoms like anxiety, sleep disturbances, and hot flashes.

• Stretching Exercises: Gentle stretching exercises can relax the muscles, improve flexibility, and reduce tension.

• Mindfulness Training: Practicing mindfulness can help you stay present, manage stress, and reduce anxiety. Consider mindfulness meditation or mindful breathing exercises.

• Deep Breathing: Deep breathing exercises can help calm the nervous system and reduce hot flashes. Practicing slow, deep breaths for a few minutes each day can have a significant impact.

• Yoga: Yoga is a gentle form of exercise that combines physical postures, breathing, and meditation. Not only it can help to improve balancing and flexibility, but It can also help relieve anxiety and improve sleep quality.

5. Chinese Herbs

Traditional Chinese medicine offers several herbal remedies that can help alleviate menopausal symptoms and support general health.

• Zhi Zi梔子 (Gardenia jasminoides Ellis): Zhi Zi has a wide range of pharmacological effects, including anti-inflammatory, anti-oxidative, and anti-hypertensive activities. It has also been found to augment plasma estradiol levels, which may be helpful for managing menopausal symptoms. Its components have shown suppressive effects on colon cancer and breast cancer cells.

• Di Gu Pi地骨皮 (Lycii Radicis Cortex): Di gu pi is derived from the root bark of gou qi枸杞 (Lycium plant), it has traditionally been used to reduce fever, lower blood pressure, and decrease blood sugar. It is effective in relieving hot flashes and inhibiting bone resorption in menopausal women, as well as offering anti-inflammatory, antioxidant, and cancer-suppressing properties.

• Mai Dong麥冬 (Ophiopogon japonicus): Mai Dong contains steroidal saponins, homoisoflavonoids, and polysaccharides, which have antioxidative, anticancer, immunomodulatory, and antimicrobial activities. It has been used to relieve perimenopausal symptoms and support overall health.

6. Supplements

Certain supplements can also help alleviate menopausal symptoms and support overall health.

• Phytoestrogen Supplements: Supplements containing phytoestrogens, such as red clover or soy isoflavones, can mimic estrogen in the body and reduce symptoms like hot flashes.

• Black Cohosh: Black cohosh is a popular herbal supplement that can help reduce hot flashes, night sweats, and mood swings.

• Evening Primrose Oil: Evening primrose oil is rich in gamma-linolenic acid (GLA), which may help reduce hot flashes and support hormonal balance.

• Omega-3 Fatty Acids: Omega-3 supplements, such as fish oil, are beneficial for cardiovascular health and can also help reduce inflammation, support brain function, and prevent diabetes. Omega-3s are essential for maintaining overall health during and after menopause.

7. Use of Medically Approved Lubricants

Vaginal dryness is a common symptom of menopause, and it can lead to discomfort during sexual activity. Using medically approved lubricants can help alleviate dryness, improve comfort, and enhance sexual function. Look for water-based or silicone-based lubricants that are free from irritants and safe for long-term use.

Embracing a Natural Approach to Menopause

Menopause is a natural transition that every woman experiences, and while it can bring about significant changes, it is also an opportunity to focus on self-care and long-term well-being. By adopting a balanced diet, incorporating regular exercise, managing stress, and utilizing natural remedies such as herbal supplements and traditional Chinese herbs, women can alleviate symptoms and maintain a high quality of life during menopause and beyond.

A proactive approach to menopause can help women embrace this phase of life with confidence, energy, and resilience. Remember that every woman’s experience of menopause is unique, so it is important to find what works best for you. Working with a healthcare provider can help ensure that any natural remedies or supplements you choose are safe and effective for your individual needs.

Reference:

1. The Importance of Nutrition in Menopause and Perimenopause – A Review

   Aliz Erdelyi et al. Nutrients. 2023 Dec 21;16(1):27.

   https://pmc.ncbi.nlm.nih.gov/articles/PMC10780928/

2. Effects of Dietary Phytoestrogens on hormones throughout a Human Lifespan: A Review

   Ines Dominguez-lopez et. Al. Nutrients. 2020 Aug 15;12(8):2456

   https://pubmed.ncbi.nlm.nih.gov/32824177/

3. Chong Perk Dar, TCM Practitioner. Heng Hoe Sang Trading Sdn Bhd 杏和生药行