Menopause is the period that marks the end of a woman’s menstrual cycle. Women usually experience menopause anytime in their late 40s to 50s, and it is diagnosed after you’ve gone a full year without getting your menstrual cycle.
There are several physical and psychological symptoms of menopause that can cause stress and anxiety. Let’s take a look at the signs and symptoms to watch out for, how to reduce menopause symptoms, and the natural ways you can do so.
What is Menopause?
Menopause occurs in women and some transgender individuals with low oestrogen levels. Essentially, menopause signals the end of your period. It occurs in the following stages :
- Perimenopause: This is the first stage of menopause and starts around ten years before menopause. It typically begins in the 30s or 40s, during which there is a drop in oestrogen levels. Some symptoms of menopause are experienced at this stage.
- Menopause: During this stage, you no longer get your menstrual cycle. Your oestrogen levels are extremely low, and your ovaries stop releasing eggs. You are said to be experiencing menopause if you haven’t had a period for 12 months.
- Postmenopause: This is the stage during which your menopausal symptoms start easing off.
Menopause comes with a host of symptoms and issues that can prove challenging. Let’s take a look at them.
Relevant: How I Dealt With My Low Self-Esteem Arising From Menopause
What are the Symptoms of Menopause?
Listed below are some of the physical and psychological symptoms that you might experience during menopause.
- Breast Tenderness
- Frequent Urination
- Hair Loss
- Hot Flashes
- Joint Aches
- Memory Lapses
- Mood Swings
- Night Sweats or Cold Flashes
- Vaginal Dryness
- Weight Gain
- Bad PMS
- Difficulty Sleeping
Unfortunately, due to reduced oestrogen levels, you become at high risk for heart diseases and osteoporosis too.
Plus, if you experience weight gain during menopause, it can put you at a high risk of getting diabetes. That’s why it is essential to know how to reduce perimenopause symptoms.
Top 5 Ways to Combat Menopausal Symptoms
Yes, your menopausal symptoms have detrimental health effects. However, you needn’t worry because there are natural ways to relieve menopause symptoms and take preventative action.
Here are the top 5 natural ways to reduce menopause symptoms
Exercising is probably one of the most natural ways to reduce perimenopause symptoms. If you are wondering how to reduce menopause bloating, weight gain, and mood swings; regular exercise will serve you best. Exercising regularly is also a natural way to reduce hot flashes.
Further, some exercises like the Kegel exercises can help strengthen your pelvic floor and reduce frequent urination. Walking, cycling or involving yourself in an exercise you love will help you keep fit and prevent the detrimental effects of menopausal symptoms like diabetes and heart diseases.
Hydrating properly is how you reduce bloating; it is also a natural way to prevent weight gain. So, when you drink adequate water, typically 8-12 glasses a day, it helps increase your metabolism.
Plus, drinking an adequate amount of water helps you consume fewer calories and lower portions of food. Moreover, adequate hydration helps relieve symptoms like vaginal dryness as well.
While going through menopause, it is essential that you eat well-balanced meals. You must ensure you eat nutritious food and reduce your portion sizes. It is also crucial that you avoid skipping meals. This is how to minimise menopause bloating and weight gain.
You must ensure you eat mindfully and only at mealtimes. Do not give in to your mood swings and hunger pangs. Avoid eating sweetened or processed food while you are experiencing menopause.
It is advisable to consume food rich in Phytoestrogens that mimic the effects of oestrogen in the body. So, consume foods like soybeans, tofu, flaxseeds, sesame seeds, beans, and more. This is a natural way to reduce hot flashes, and how you can reduce night sweats during menopause.
Reduce Your Stress Levels
Menopausal symptoms like hot flashes, weight gain, vaginal dryness, and more can elevate your stress levels. Plus, the symptoms could lead to high blood pressure, which, in turn, leads to cardiovascular diseases. So, it is imperative to keep your stress levels in control.
Natural ways to reduce stress include meditation and yoga. They provide movement to your body, relieve joint aches, and make you calm while also giving you focus and agility. You could consider using essential oils that help reduce stress and alleviate your menopausal symptoms.
Also read: Menopause Induced Insomnia? Try These 5 Things For Improved Sleep
The best way to reduce stress during menopause is indulging in a hobby like dance, art, craft, or others that you are passionate about. It will boost your happy hormones and make you calm.
You might consider using some natural or herbal supplements that help you reduce menopausal symptoms. However, it is essential to note that there isn’t enough evidence that these are effective. Their results vary from individual to individual. So, tread with caution.
You can try Black Cohosh which is said to be a natural way to reduce hot flashes. It is a herb that grows in the woodlands, and the root is used to help alleviate menopausal symptoms. Some probiotics made of good bacteria might help reduce menopause symptoms like weight gain and bloating.
Ensure that the supplements you take are safe. Consult your physician if you have doubts.
It is normal to feel weighed down by menopausal symptoms and to feel like they are unmanageable. Remember that you are not alone and talk to those in your family, friends, or peers who are undergoing menopause as well.
Do not hesitate to seek help from doctors, therapist or other professionals who can help you alleviate your mood and manage your menopausal symptoms better. Moreover, the top 5 natural ways to reduce menopause symptoms are sure to help you navigate this difficult time well.
And remember, no matter how overwhelming menopausal symptoms may seem, they are several natural and medical ways to manage them.
Have you ever tried natural remedies to combat menopausal symptoms? How was your experience?