10 Ways to Tackle Menopause with Natural Remedies
Hot flashes are the most common and most debilitating symptom of menopause in women. It is characterised by a warm feeling in the face, neck, and into the chest which could last for a few seconds to several minutes. In some women, hot flashes are usually accompanied by nausea, fatigue, palpitation and perspiration which make their condition even worse. After a hot flash episode, some women may feel terribly cold.
While there are medications and treatments to eliminate the debilitating effects of menopause in women, most of them have undesirable side effects. The hormone replacement therapy (HRT) for instance, may lead to bloating, nausea, leg cramps, breast tenderness or swelling, headache, and many more. Furthermore, some medications for menopausal symptoms are ineffective and expensive.
Turns out, there are plenty of natural ways women may try to beat hot flashes and other symptoms of menopause. From simple exercises to overall lifestyle change, women can grow older without having to experience the burden brought by the menopausal period.
Breathing Exercise
A very effective technique to beat hot flashes is the so-called paced breathing. This exercise involves breathing in slowly through the nose for at least five seconds and out through the mouth by another 5 seconds. The purpose of this exercise is to enhance the person’s blood circulation and sympathetic nervous system. Paced breathing is usually done for 15 minutes to reap its full benefits. Nevertheless, this exercise can be broken down into several sets. For instance, a woman can do it for 5 minutes while checking her email, another five minutes while driving, and the last five minutes before going to bed at night.
Yoga
In one study, 14 postmenopausal women who were having moderate-to-severe hot flashes significantly improved their symptom after taking a weekly 90-minute restorative yoga class for 8 weeks. According to the researchers, one possible reason for this effect is that restorative yoga promotes relaxation needed by the parasympathetic nervous system – the part of the nervous system that regulates unconscious responses such as sweating.
Meditation
This mind-and-body exercise helps alleviate menopausal symptoms by allowing a woman to understand the unconscious thoughts and feelings that affect her emotional and physical health. Vast scientific evidence points to the amazing benefits of mindfulness-based techniques. Meditation has been known to help reduce pain, lower down blood pressure and body temperature, and promote general well-being.
Weight Loss
Studies show that overweight women are more likely to experience hot flashes than those with normal weight. And it’s most probably because of the excess fats that trap the heat inside the body. Therefore, considering undergoing a weight loss programme makes sense. For women, the recommended daily calorie intake is 2,000 calories only. Anything in excess is stored by the body as fats.
Physical Workout
Regular exercise is critical to a healthy body. Aside from helping a person lose excess pounds, exercising also promotes physical and mental health. In a study published in the American College of Sports Medicine, it was found that strength training reduces hot flashes and headaches for up to 50%. Exercising comes in many forms. Among the most common are brisk walking, jogging, cycling, swimming, dancing, and aerobics.
Soy-based Food Products
As a woman grows older, her body begins to produce less oestrogen. The hormonal imbalance which marks the start of the menopausal period is the culprit behind hot flashes and many other symptoms of menopause. Luckily, scientists discovered that soy contains powerful oestrogen-like compounds such as the equol that bind with the oestrogen receptors in the body and mimic their effects. In another study, it was found that women who consumed supplements containing equol had 50% reduction in their hot flashes. Soy was also found to help alleviate joint pain which is common among ageing people.
Sage tea
Sage tea has been used by thousands of women for years to alleviate hot flashes but it was only until recently that scientists acknowledged its therapeutic benefits. Researchers found that women with severe hot flashes benefited most from this herbal tea, reducing the symptom by 78 to 100%! For a more refreshing effect, sage lovers add honey, lemon or agave nectar to their tea.
Acupuncture
In a randomised controlled trial involving 267 women, it was found that this traditional Chinese therapy is indeed effective in treating hot flashes. Not only that, participants who received acupuncture reported having experienced quality sleep, less pain, and overall improvement in their health. Past research suggests that acupuncture triggers the brain to release the body’s natural painkillers and feel-good chemicals that boost mental, emotional and physical health.
Muscle Relaxation
Progressive muscle relaxation promotes a significant reduction in hot flashes by preventing the brain to release norepinephrine – a type of stress hormone. In a British study, scientists found that women who practised progressive muscle relaxation had 20% fewer episodes of hot flashes than those who did not. This exercise involves tensing and relaxing one set of muscles at a time, starting from the head down to the toes.
Optimism
Many women don’t realise it but their perception about menopause has a huge impact on the symptoms they are experiencing. Intense worrying, panicking and anxiety about what may happen during the menopausal period can actually intensify the severity of the actual symptoms a woman may experience. For women who can’t go away from negative thinking, cognitive behavioural therapy may just be the thing. This therapy helps a person overcome negative thoughts and learn how to adopt positive thinking in every aspect of life.
Dear Readers,
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