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Niche Topics ( Health and Fitness) is dedicated to help you lead a happy and healthy life. We provide the latest updates on nutrition, dieting, exercise, fitness, home remedies and natural cures for common illnesses, and other health-related topics. Get in shape with us and keep your body running at it’s peak!

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Treat Menopause Symptoms with Simple Home Remedies


By Diane Hanson


Menopause can be defined as the transition period when the ovaries stop producing eggs. For most women, menopause occurs between 45 and 55 years of age, with the average age being 51.


Many go through the menopause without any problems but there are some women who suffer from one or several of the symptoms associated with the menopause such as hot flashes, night sweats, headache, insomnia, depression, weight gain, and fatigue.


Thankfully, menopause relief is possible without turning to hormone replacement therapy (HRT). You can manage menopausal symptoms with herbal or natural remedies along with a few simple changes in your lifestyle.



What Helps Menopause Symptoms Naturally?

Hot flashes and night sweats are one of the most common symptoms and they are often triggered by heavy blankets, caffeine, alcohol as well as hot water. Therefore, the best thing you can do is to wear clothes that are made from breathable fabric (cotton, linen, silk) and avoid caffeinated beverages, alcohol and spicy foods as much as possible. It will help alleviate hot flashes and night sweats to a large extent.


Many women going through menopause experience some difficulties in falling asleep. If you face the same problem, try these natural herbs for insomnia – Valerian, hops, passion flower and dong quai.


It is worth noting that Vitamin B6 is also helpful since it produces serotonin. Serotonin is a hormone and neurotransmitter in the central nervous system believed to play an important role in the regulation of sleep. In addition, you may want to exercise during the day, avoid alcohol and caffeine just before bedtime or take a relaxing bath to help you sleep better.


St. John’s wort, magnesium, a Vitamin B complex supplement and exercise can help minimize menopausal symptoms such as depression and mood swings. To treat anxiety, take passion flower, Valerian root or Vitamin B. Alternatively, use essential oils such as lavender to calm yourself. Yoga, tai chi and meditation are great anxiety relievers too.


Menopause can lead to dry, itchy skin and fragile, thin hair. Add flaxseed to your diet and also eat foods that are rich in zinc – poultry, dairy, red meat, oysters and whole grains – to help restore your hair and skin’s healthy appearance.


Vitamin E, an antioxidant, is also beneficial for moisturizing dry skin. Vegetable oils (olive oil, safflower oil) are one of the richest sources of Vitamin E, and you can also find this nutrient in dark green vegetables such as spinach and broccoli. Nuts (almonds, hazelnuts) and seeds (sunflower) also contain good amounts of Vit E.


Another menopausal symptom that many women experience is decreased vaginal elasticity which results in vaginal dryness. Your solution is to eat Vitamin E rich foods or do Kegel exercises. Using water-based lubricants during sexual intercourse helps to reduce the discomfort caused by vaginal dryness.


Osteoporosis is often associated with menopause. It is important that you increase calcium, magnesium and Vitamin D intake to boost bone density, which naturally deteriorates after 30 years of age due to decreased estrogen levels.


In addition to the above, eat more tofu or soy products, fruits and vegetables, and avoid foods that are high in fat and sugar. Numerous studies have reported that women who consume large amounts of soy-based phytoestrogens experience fewer menopausal discomfort. Interestingly enough, a recent study has also showed that post-menopausal Japanese women who ate relatively higher amounts of soy isoflavones had higher bone density.






what helps menopause symptoms naturally

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