Hot Flashes & Menopause Hot flashes are a common symptom of menopause, but many people don't know that hot flashes can begin even before menopause - during the perimenopause phase. During hot flashes, women may...
It’s important to note that not everyone experiences these symptoms in the same way or at the same intensity level; likewise, not everyone needs treatment for these symptoms. However, if the effects of menopause become too difficult to manage on your own, then consulting with your doctor may be necessary to find more specific treatments designed just for you. Some common treatments include supplementation, hormone replacement therapy (HRT), lifestyle changes such as exercising regularly or improving your diet and overall nutrition levels. Additionally, there are several self-care steps you can take such as practicing relaxation techniques like yoga or meditation; limiting caffeine intake; practicing good sleep hygiene such as avoiding screens before bed; drinking plenty of water; and engaging in activities that bring joy like reading or spending time with friends and family members.
Exercise the Body and Mind: Yoga and Meditation
The physical and mental benefits of yoga are well-documented—but did you know that it can also help with menopausal symptoms? Yoga helps reduce stress levels which in turn can help reduce fatigue and insomnia which are both common during this life stage. The physical aspect of yoga is also beneficial because it increases blood flow which in turn helps regulate body temperature during hot flashes. It can also help improve overall muscle tone which can help counterbalance weight gain caused by hormonal shifts. If yoga is not of interest – then any cardio and weight training workout will help to get the same results.
Similarly, meditation has been found to be effective in reducing stress levels and improving overall wellbeing. Regular mediation sessions have been linked with improved sleep quality by reducing anxiety levels that would otherwise interfere with getting a good night’s sleep.
Making dietary changes is another way to manage your menopausal symptoms naturally. Eating more fiber-rich foods such as whole grains and legumes helps balance hormones. Limiting all sugar, alcohol, caffeine and processed foods will reduce bloating and decrease inflammation (which can cause fatigue, bloating and joint pain during menopause).
Additionally, increasing your intake of healthy fats like avocado or nuts can help reduce weight gain. The hormonal shifts cause the fat cells to store estrogen which often becomes imbalanced during menopause leading to weight gain in certain areas such as the hips or abdomen area. Furthermore, eating fermented foods like kimchi or sauerkraut will increase gut health which in turn will help regulate hormones throughout the body more effectively. Drinking more water (and pure water) helps flush out toxins that could be causing hormone imbalances as well as other side effects associated with menopause like headaches or skin breakouts.
Prioritize Self-Care & Mental Health
It's important not to forget that everyone's experience with menopause is different so what works for one person may not work for another when it comes to managing symptoms naturally! However, there are plenty of options available such as herbal remedies, yoga/meditation practices, dietary changes etc., so whatever approach you choose make sure you prioritize self-care! Doing things like getting enough sleep (7-9 hours per night), eating nutritious meals throughout the day and exercising regularly will go a long way towards helping you cope with any unpleasant side effects associated with menopause!
High levels of stress can lead to an imbalance of hormones so it’s important to take time for yourself and relax when needed. Additionally, social support networks can provide an invaluable source of connection and comfort during this period of transition. Finally, it is important to be aware of changes in mental health such as drastic mood swings, signs of depression, persistent sadness or emptiness, loss of interest in activities that were once enjoyed, feelings of guilt or worthlessness. Supplementing with mood enhancing herbs like: can help as well.
Herbal remedies have been used for centuries to treat a variety of medical issues and menopause is no exception. For example, sage tea has been known to reduce hot flashes and evening primrose oil helps with vaginal dryness. Certain vitamins and minerals can help restore hormonal balance such as Vitamin B6, Zinc, Magnesium, and Omega 3 fatty acids.
Other common herbal remedies used for menopause relief with varied results include black cohosh, chasteberry, dong quai root extract, and ginseng.
Estrog-100, a formulated plant-based ingredient, has been clinically studied and shown to reduce hot flashes, night sweats, mood swings, fatigue, insomnia, vaginal dryness and other common menopausal discomforts. Estrog-100 has been clinically proven to be effective in reducing the severity and frequency of menopausal symptoms. The adaptogenic root ashwagandha helps with menopausal effects as it is an excellent solution to vaginal dryness, poor sleep and anxiety. For brain fog, before taking any herbal supplement for menopausal symptoms, talk to your healthcare provider to ensure there’s no reactions to any medications or other supplements taken.
The experience of menopause is different for every woman, but it is important to remember that it is a natural part of life and one that all women will eventually go through. Knowing what to expect from this process can help you anticipate and prepare for any challenges that come along with it so that you can get through them in the best way possible. By adopting healthier habits and managing any symptoms associated with menopause, you can make the transition smoother and reduce some of the discomforts that come along with it. With the right support, all women can manage their menopausal transition successfully and even use it as an opportunity to take better care of our bodies.