7 Natural Remedies for Menopause Symptoms & Hot Flashes

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Remedies for Menopause

If you or someone you love is experiencing the onset of menopause, you know it can be an uncomfortable transition. As you consider options to provide relief from symptoms like hot flashes, night sweats, and mood swings, it’s important to be aware of some natural treatments to address the symptoms at their core. These remedies focus on hormone imbalances among estrogen, progesterone, and testosterone, as well as other steps you can take to stay comfortable.

Below are seven natural alternatives that may help relieve your menopausal symptoms.

7 Natural Remedies For Menopause Symptoms & Hot Flashes

  1. Modify your diet. An important and easy way to feel better with menopausal symptoms is to monitor the types of food you eat. Your diet should consist of a balance of good fats, complex carbs like fruits and vegetables, and protein. It’s best to eat three meals and at least two snacks per day to maintain stable blood sugar. It’s also important to avoid refined sugars and empty carbs.
  2. Try herbal remedies that act as hormones. Black cohosh, passionflower, chasteberry, wild yam, and ashwagandha are all herbs that can help to prevent menopausal symptoms. These specific herbs can adapt to the body’s needs and act as hormones because they share molecular features. Consequently, they can encourage hormone production, slow production down or even mimic hormones. You can purchase these herbs as supplement capsules at most local drugstores.
  3. Exercise to reduce fat. Reducing fat can prevent estrogen and progesterone ratios from becoming skewed. Many premenopausal women gain weight and struggle to lose it. This might be due to fluctuating estrogen levels, which can cause the body to hold on to fat. Also, fat produces estrogen, which can create even more fat. Following an exercise routine—gentle or strenuous—can help reduce fat and prevent weight gain.
  4. Reduce your stress. Stress can cause hormonal and neurotransmitter imbalances. These imbalances can affect our mood, as well as thyroid and digestive functions. Stress and anxiety are also linked to hot flashes and low libido. While we are often prescribed antidepressants to deal with stress, this isn’t necessarily the best solution. When the stress gets to be too much, try deep breathing exercises, a calming activity such as painting or attending a yoga class.
  5. Keep cool water handy. To address hot flashes in particular, splash cool water on your face and wrists. If you have access to a sink when the hot flash occurs, running a stream of water over your wrists or onto your face can provide even faster cooling, as can taking a cool shower. Staying hydrated may also help you maintain steady body temperature and prevent hot flashes.
  6. Use a fan to cool your skin. Hot flashes increase the flow of blood to the skin. The air current created by a fan pulls heat away from the skin and accelerates cooling, potentially shortening the duration of hot flashes.
  7. Maintain a comfortably cool temperature in your bedroom. Keeping the temperature in your bedroom from getting too warm can help prevent hot flashes. However, allowing it to get too cool can cause chills. Experiment to find your ideal temperature.

Menopausal symptoms can be combated with natural alternatives that include a healthy diet, herbal remedies, exercise, controlling stress levels, and manually cooling the skin when hot flashes occur. Next time you’re looking for relief, try these options.

Learn more about Women’s Services at Baptist Health.

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