Menopause is a natural process with treatments that focus on symptomatic relief. Vaginal dryness is treated with topical lubricants or estrogens. Medicines intended to reduce the severity and frequency of hot flashes include venlafaxine and gabapentin. In special circumstances, oral hormone therapy may be prescribed.
Black cohosh is derived from a buttercup species. Studies have yielded mixed results on whether black cohosh is effective in reducing hot flashes. Some studies indicate that it may help with mild hot flashes and night sweats for short-term treatment. It can also lower blood pressure.
In rare cases, hepatitis has been reported. Soy has isoflavones, which are phytoestrogens (plant estrogens). Some studies have found that soy may be effective in reducing menopausal symptoms. However, other studies have found no benefit.
Only dietary forms of soy, such as tofu and soy milk, are recommended. It is not recommended to use soy in the form of tablets or powder. Topical vitamin E oil applied to the vagina helps improve lubrication and can also reduce hot flashes. Menopause begins in your late 40s or early 50s and usually lasts for a few years.
A study of 17,473 postmenopausal women found that those who lost at least 10 pounds (4.5 kg) of weight or 10% of their body weight for a year were more likely to eliminate hot flashes and night sweats (. An observational study of 3,236 women aged 50 to 59 found that diets rich in fruits and vegetables can lead to lower bone degradation (. However, there is evidence to support other benefits of regular exercise, such as Pilates-based exercise programs. These benefits include improved energy and metabolism, healthier joints and bones, decreased stress, and better sleep (10, 1.For example, a study conducted in Korea that looked at the effects of a 12-week walking exercise program found that exercise improved physical and mental health and overall quality of life in a group of 40 menopausal women (1) Regular exercise is also associated with better overall health and protection against diseases and conditions such as cancer, heart disease, stroke, high blood pressure, type 2 diabetes, obesity and osteoporosis (1) Menopausal people have a marked increase in the risk of heart disease; several studies show that regular exercise can help reduce this risk (14, 1) 1.One study found that diets high in soy were associated with reduced cholesterol levels, blood pressure, and reduced severity of hot flashes and night sweats among participating women who were beginning to enter menopause (1).
suggests that real dietary sources of phytoestrogens are better than supplements or processed foods with added soy protein (17, 1). Drinking 8 to 12 glasses of water a day can help with these symptoms. In addition, water can help prevent weight gain and help you lose weight by helping you feel full and slightly increasing metabolism (19, 20). In fact, one study found that diets rich in refined carbohydrates may increase the risk of depression in postmenopausal women (2).
A one-year weight management program for postmenopausal women found that skipping meals was associated with 4.3% lower weight loss (2). each meal can delay muscle loss due to aging (2) In addition to helping prevent muscle loss, protein-rich diets can help you lose weight because they improve satiety and increase the amount of calories burned (2). Here is a list of 20 healthy foods that are high in protein. To help you manage menopause, here are 11 things to know about this transitional stage of life.
Our research program, with more than 15,000 participants so far, shows that the best foods for your body are unique to you and your metabolism. Acupuncture May Help With Night Sweats, Study Finds. If you've never tried acupuncture, this might be the right time, as studies have found that treatments can help reduce both hot flashes and night sweats. Maximum benefit seems to be after eight treatments, and effects last for six months, says Wake Forest Baptist Medical Center study.
Nancy Avis, professor at Wake Forest School of Medicine and lead author of the study, noted that the benefit also occurred without side effects. Menopause is the permanent end of menstruation and fertility, which is defined as occurring 12 months after the last menstrual period. The transition to menopause may begin in their mid-30s, and most women enter menopause at age 40 or 50 (the median age is 51 in the U.S. UU.
For some people, menopause comes earlier because of health problems, such as a history of eating disorders, cancer treatment, or surgical removal of the ovaries. Menopause is a complex biological process, but the most significant changes that occur in a woman's body during this time are that there is an increasing loss of ovarian follicles (called follicular astresia) and, therefore, a decreasing amount of estrogen that is produced. Estrogen levels begin to decline 6 to 12 months before menopause (during perimenopause, usually in your late 30s and 40s) and continue throughout the menopause process. Exercise is important for managing several risk factors associated with menopausal complications, such as being overweight or obese, having high levels of inflammation, sleeping poorly, experiencing bone loss or muscle wasting, and dealing with chronic stress.
Studies have found that, even if you haven't been very active in the past, starting an exercise routine that consists of aerobic and strength training exercises at least three times a week for 12 weeks can lead to improvements in sleep quality, insomnia, and depression. Extensive clinical trials have shown that lifestyle habits, including regular exercise, sleep control, optimal nutrition, healthy relationships, social support and relaxation, can be effective as a “whole system” approach to treating menopausal symptoms and other effects of aging. Natural supplements can help treat menopausal symptoms, but more evidence is needed on their safety and effectiveness, as well as precise dosages and combinations. Some natural remedies and lifestyle changes can reduce these symptoms and help you feel more comfortable.
However, there does not seem to be any consistent evidence to suggest that it is an effective natural remedy for perimenopause symptoms. Phytoestrogens are natural plant compounds that can mimic the effects of estrogen in the body. People can manage and alleviate some of these symptoms using natural methods, including dietary changes, certain exercises, and mindfulness techniques. Although many of the tests are inconclusive, certain herbal remedies, such as licorice, anise, pollen extract, and fennel, may also help.
Natural approaches aren't risk-free, and the more you know, the better you can choose treatments that keep you safe and healthy. Many people report that their symptoms are relieved using some of the alternative natural therapies that exist. And some natural remedies can help with more than one menopause symptom, so this can also affect your experience. Menopause is a natural transitional period for women, but it often presents with symptoms such as hot flashes, mood swings, and other changes.
Coping with menopause may involve using lifestyle approaches that include natural remedies to control symptoms, such as hot flashes. These include eating a healthy diet, exercising regularly, taking certain supplements that are beneficial to balance hormones, and using natural herbal treatments, such as black cohosh cream and progesterone. Read on to learn more about dietary changes, herbal supplements, and other natural remedies that could help with menopausal symptoms. However, this study was conducted on rats, so more research is needed to determine how safe and effective this natural remedy is for women during perimenopause.
Everyone experiences menopause a little differently, and you may feel better with some natural approaches, but not others. . .
