Most women experience menopause between their 40s and 50s, with the average onset for American women happening at age 51. For many, the experience signifies not only a new chapter in age and womanhood, but also a range of different and familiar symptoms.
Whether you’re currently experiencing symptoms of menopause, or are preparing ahead of time, you’re in the right place. We’re taking a look at the top six natural ways women can manage their menopause symptoms.
1. Take essential vitamins
Your body relies on the production of essential vitamins and nutrients in order to function at its best. Vitamin C, for example, helps stimulate the immune system. Additionally, Vitamin C and calcium also promote good bone health which is critical during menopause since a common symptom is weakened bones.
While much of these nutrients can be obtained from a healthy diet — like eating calcium-rich dairy or leafy greens — our bodies utilize them at a very fast rate so they must be replenished constantly. On top of maintaining a healthy diet, women going through menopause might consider taking a vitamin supplement to ensure they’re getting the proper nutrients that they need.
Below, you’ll find a list of some of the most important vitamins for women going through menopause:
- Vitamin A.
- Vitamin B-12.
- Vitamin B-6.
- Vitamin D.
- Vitamin E.
- Vitamin C.
2. Incorporate healing herbs
Not only does nature offer some of the most beautiful scenery, but it also contains some of the most incredible healing ingredients, too. In fact, people have turned to Mother Nature to find healing remedies for centuries. In fact, many women have turned to herbs for menopause to help mitigate their symptoms.
From minimizing hot flashes to aiding sleep, here are some of the benefits herbs have to offer:
- Black Cohosh: Helps with night sweats, hot flashes, vaginal dryness, and irritability.
- Dong Quai: Provides anti-inflammatory benefits that can help address bloating.
- Asian Ginseng: Alleviates depression and anxiety, stimulates immune system.
- Ashwagandha: Reduces feelings of irritability, stress, and fatigue.
3. Maintain a healthy weight
Achieving and maintaining a healthy weight is beneficial for many reasons, including good heart health, strong muscles and bones, etc. But did you know that maintaining a healthy weight can also be good for your menopause symptoms? It’s true. Studies have found that women who were at a healthy weight were less likely to experience a number of menopausal symptoms, including hot flashes and sleep disturbances.
4. Keep up with a regular exercise routine
In order to maintain a healthy weight for your age and figure, you’ll need to find a way to be active. As you probably know, consistency is key when it comes to finding an effective fitness routine, so make sure that you choose a combination of exercise activities that are enjoyable and make you feel good.
Swimming is the best form of exercise for menopause, in addition to running, yoga, and other aerobic exercises. Swimming is especially effective because it is easier on your joints but still offers resistance and strength-building benefits in addition to cardio.
5. Eat your fruits and vegetables
As we mentioned, obtaining essential nutrients is so important to promoting good lifelong health, and especially while you’re going through menopause. As you plan out your meals during peak menopausal symptoms, consider these beneficial ingredients:
- Dairy, broccoli, and legumes for calcium contents.
- Red meat, poultry, fish, eggs, and leafy greens for iron.
- Fresh fruits and vegetables, whole grain breads, fortified cereal for fiber.
6. Steer clear of trigger foods
As you build your list of beneficial ingredients, you’ll also want to be sure you know which foods to avoid too. The foods listed below can actually increase the severity of your menopause symptoms.
- Foods high in fat, such as, fatty meats, whole dairy, and ice cream.
- Sugary foods like candy, soda, and baked goods.
- Smoky, salty, or char-broiled foods.
- Alcohol should be limited to one or fewer drinks per day.
Menopause is a major new chapter for many women, and while it signifies a new stage in life, it can also manifest as some uncomfortable symptoms. Use these six tips to reduce your symptoms naturally.
Which of these suggestions will you try first? Let us know in the comment section below.