Natural Remedies For Menopause Symptoms
Menopause has a variety of symptoms that can disrupt your life, and sometimes even make you feel like you don't recognize your body anymore. Symptoms range from person to person, but many women experience night sweats, hot flashes, trouble sleeping, anxiety, stress, and weight gain (per Cleveland Clinic). The good news is that you don't have to suffer. There are many products to help you cope with this life change, and there are even natural remedies that can help get you through the rough patches of menopause.
One of the most important remedies for menopause is exercise. Working out helps combat weight gain, which can lead to heart disease and type 2 diabetes. Exercise can even elevate your mood, per Mayo Clinic. To get the most out of exercise, combine aerobic activities with strength training.
Verywell Fit explains that two and a half hours of moderate exercise per week is a good amount if you want to avoid weight gain. However, if you need to lose weight, you should aim for at least four hours per week.
Certain supplements can help
Of all the symptoms that come with menopause, hot flashes are among the most common. Verywell Health reports that black cohosh has estrogen-like properties that might relieve hot flashes and night sweats. Megan Boucher, a naturopathic doctor in Georgetown, Ontario suggests 40 milligrams twice a day, according to the AARP.
One study showed that 400 milligrams of vitamin E also helped reduce hot flashes, per the Gynecologic and Obstetric Investigation. However, Cleveland Clinic warns against using high doses for a long time, as this may be associated with a higher risk of heart failure and death.
To help you cope with restless nights, you might try taking magnesium. Evidence published in the Journal of Research Medical Sciences showed that magnesium improved sleep and led to better sleep quality in older adults who took two 250 milligram doses per day (via Healthline).
If you struggle with feeling down, then flaxseed might be worth a try. One review found that women who added flaxseed to their diet for three months saw a decrease in menopausal symptoms and also experienced an improved quality of life (via Holistic Nursing Practice). However, some other studies do not replicate these findings, notes RxList.
Mayo Clinic warns that you should always check with your doctor before taking any supplements, as they may have side effects or interact with medications you take.