Menopause is an inevitable condition in women, which generally begins in the late 40s. It usually lasts for a few years. Around two-thirds of the total female population experience uncomfortable symptoms of Menopause. The symptoms include night sweats, hot flashes, hormone imbalance, and fatigue.
Women can use various drugs during Menopause to treat these symptoms, but most women turn to natural remedies. Different home remedies for Menopause prove beneficial in treating the symptoms and protecting menopausal women from several diseases.
These remedies create a balance of hormones inside the body and treat mood swings. Many lifestyle changes like meditation, yoga, acupuncture, and drinking plenty of water also help with the symptoms.
Did You Know!
- Approximately 1.3 million women in the United States experience this condition every year.
- 1% of the women who reached their Menopause have been observed to have reached it early, also known as premature Menopause.
Home Remedies for Menopause
1. Red Clover
Red clover is a plant with flowers and contains isoflavones which have similar chemical properties as estrogen.
Phytoestrogens are dietary estrogens which are present in red clover. As estrogen declines with age in women, red clover(1) helps maintain the balance of hormones.
When used with black cohosh, red clover is also helpful in treating hot flashes. It also helps treat vaginal atrophy.
Red clover can be used in the following ways:
- It is used in the form of teas, capsules, and tablets.
- The herb can also be used with other herbs like black cohosh for treating hot flashes.
- The typical dosage of red clover for Menopause is 40 to 80 mg per day.
- You can also take 30 drops of red clover tincture to treat symptoms of Menopause.
[Also Read: Herbal Remedies for Menopause]
2. Black Cohosh
Black Cohosh is from the buttercup family and is a perennial herb, native to Eastern North America. The herb is being used for centuries in treating various hormonal conditions in women.
Researchers suggest that black cohosh’s(2) medicinal properties help treat the symptoms of menopause, including hot flashes, night sweats, pain in private parts, decreased sex drive, vertigo, and sleep depravity.
It is also helpful in treating symptoms of early Menopause. This herb, however, has a good record when it comes to safety concerns.
- The herb can be used in the form of a pill or tea for treating Menopause symptoms.
- Drinking Black Cohosh tea for Menopause before bed helps induce sleep and treat hot flashes.
- You can also use this herb with red clover for better results.
According to the British Herbal Compendium, the suggested dosage is 40-200 milligrams of dried herbs spread into multiple doses.
3. Lifestyle Changes
Many lifestyle changes help get relief from Menopause symptoms. Avoiding certain triggers to these symptoms like hot temperature, stress, spicy diet, and alcohol may reduce the effects of hormone changes inside your body.
There are certain factors and lifestyle adaptations that worsen the symptoms of Menopause- for example, women who smoke experience more hot flashes than others.
These lifestyle changes, however, might differ depending on the type of symptoms experienced by women.
- Keeping your room cool and wearing layers of clothes are deemed helpful for women experiencing hot flashes.
- Exercise and yoga help reduce weight, which is also one of the symptoms.
- Yoga is also beneficial, along with meditation in improving mood.
- Diet also plays a vital role in creating a balance in the hormones. Omega-3 fatty acids are also helpful with specific symptoms.
- Taking 6-8 abdominal breaths per minute also helps with hot flashes.
- Practicing deep breaths for 15 minutes in the morning as well as evening also helps with hot flashes.
- Drink at least 8-10 glasses of cold water to improve various symptoms.
4. Improving Diet
The decline of hormones like estrogen and weight gain is the primary symptoms of Menopause in many women. Evidence indicates that certain food items help relieve the symptoms of Menopause, while others trigger them.
- The decline in estrogen levels might lead to bone dysfunction or fractures, which can be prevented by including dairy products in your diet.
- Intake of healthy fats decreases the occurrence of hot flashes in women.
- Whole grains reduce the risk of heart diseases in heavyweight women.
- Fruits and vegetables are rich in vitamins which help maintain the hormone levels.
- Certain foods, including black tea, berries, green tea, and barley, contain phytoestrogens which have a similar function as estrogen in the body.
- Flaxseed for Menopause is also beneficial as they help maintain a balance of hormones in the body.
- Amount of suggested whole grains intake is 4.7 g per 2,000 calories.
- 200 mg of the grape seed helps lower the occurrence of hot flashes.
- The recommended amount of protein for Menopause is 20-25 grams with every meal
[ Read: Natural Remedies to Treat Menopause ]
5. Self-Calming Practices
Certain daily practices help improve various symptoms like insomnia, mood swings, and depression.
Enhancing/calming your mood is very beneficial in dealing with various problems. It helps cope with hot flashes and enhances moods during hormonal imbalance.
- For insomnia, try keeping the room cold to avoid night sweats. You can also exercise daily, avoid caffeine and alcohol, and using milk products in your diet are some other methods.
- For mood swings and depression, try meditation and Yoga. You can also engage yourself in some extracurricular hobbies as a calming technique.
- Consume dairy products at night to avoid insomnia.
- Try yoga and meditation twice a day to improve mood.
Supplements are an effective way of treating various conditions, and it includes multiple nutrients like vitamins, minerals, and healthy fats.
Supplements provide natural relief from Menopause and help alleviate many symptoms. They help improve mood and maintain a balance of estrogen levels. Some herbal supplements like black cohosh along with red clover help with frequent occurrence of hot flashes.
- The supplements that help with Menopause symptoms are vitamins, phytoestrogens, black cohosh, probiotics, prebiotics, and some vitamins.
- These supplements can be used in their natural form or in the form of capsules or extracts.
The dosage of various supplements varies. As such, you should consult with a healthcare expert before starting.
7. Evening Primrose Oil (EPO)
Evening Primrose Oil is obtained from a flower and used in treating sore throats and wounds.
During Menopause, women lack certain nutrients, including omega-3 fatty acids. Evening primrose oil contains two main types of omega-3 fatty acids that help reduce hot flashes and inflammation.
The Evening primrose oil can be used both orally and topically in treating Menopause.
The dosage of EPO should be consulted with a medical expert as high doses might have some side effects.
Most women experience many uncomfortable symptoms like hot flashes, fatigue, night sweats, mood swings, and weight gain during Menopause. These symptoms can be effectively reduced using specific home remedies, and certain lifestyle and dietary changes like meditation, yoga, breathing exercises. Also, quitting smoke could be useful in dealing with Menopause symptoms.
These remedies are mostly free of side effects and can be easily used by women to relieve pain effectively.
[Also Read: 10 Best-Known Essential Oils for Menopause ]
1. What Are Various Herbal Therapies Used for Menopause?
Many herbs are used in the treatment of Menopause symptoms, including black cohosh, red clover, ginseng, kava, evening primrose oil, and Dong Quai. These herbs maintain a balance of hormones inside the body and help treat symptoms like hot flashes.
2. What Are the Most Effective Supplements for Menopause?
Menopause is a normal stage in a women’s life but can be uncomfortable for most because of certain symptoms. Supplements like black cohosh, phytoestrogen, and many vitamins help relieve these symptoms by treating hormonal imbalance.
3. What Are Some Lifestyle Changes for Menopause?
Menopause symptoms can also be treated by some lifestyle changes like avoiding alcohol, smoking, and caffeinated beverages. Also, using self-calming techniques like meditation and Yoga improve mood. Diet also plays an important role, and a healthy diet should be adhered to.