Menopause, Naturally?

Menopause is a natural phase in a woman’s life signalling the end of reproductive years. Everyone has different symptom’s. Some are affected both physically and mentally whilst others find themselves navigating through this time easily.

Menopause typically occurs between the ages of 45 and 55. Some women opt for Hormone replacement therapy (HRT)  which can have a positive impact reducing symptoms and creating a less challenging time, however, not every woman can take HRT and there are many who want to go through a natural transition by adopting lifestyle strategies and remedies that support both body and mind.

Diet

What you eat can have a profound impact on managing symptoms. Certain foods and nutrients incorporated into your diet can help reduce mood swings, hot flashes and other common symptoms.

Healthy fats:
Omega 3 fatty acids found in fatty fish, mackerel and salmon, chia and walnuts all of which can support heart and brain health and reduce inflammation.

Antioxidants:
Blueberries may help improve memory. Brain fog is a common symptom in menopause. Kale, spinach, red cabbage and beetroot are all foods high in antioxidants.

Hydration;
Drink plenty of water and herbal teas to stay energised and to combat dryness which is a common menopausal symptom.

Phytoestrogens:
These are plant based compounds that mimic oestrogen in the body which can help balance hormonal levels. Soy products, flaxseeds, chickpeas and edamame are rich in phytoestrogens.

Vitamin D and calcium:
Bone density often decreases during menopause increasing the risk of osteoporosis. Eat almonds, leafy greens and diary products to increase calcium levels and get enough vitamin D through supplementation and sunlight.
Limiting caffeine, spicy foods and alcohol can reduce hot flashes and night sweats that can disrupt sleep.

Herbal remedies and natural supplements

Evening Primrose Oil:
Can help mood swings and reduce breast tenderness.

Red Clover:
Another source of phytoestrogens. This herb can help alleviate hot flashes.

Maca:
Excellent for boosting energy and balancing hormones.

Black Cohosh:
Known for reducing night sweats and hot flashes (although some experts say it shouldn’t be taken long term.

Exercise

Mood regulation:
Yoga and aerobic exercise can improve mood and help with depression and anxiety. Both release endorphins.

Bone strength:
Walking, hiking, dancing are all weight bearing exercises which help maintain bone density.

Weight management:
Regular exercise can prevent weight gain. 30 minutes a day of moderate activity 5 times a week as well as strength training can provide optimal results.

Sleep

Night sweats and anxiety can often lead to a disturbed nights sleep. Natural sleep aids such as lavender essential oil (a few drops added to a tissue or your pillow) chamomile tea and magnesium supplements may help you fall asleep far more easily. I love a warm bath with magnesium flakes and the addition of some relaxing essential oils blended into a carrier oil such as sweet almond oil. It works a treat for a peaceful night.

Maintaining a consistent bedtime routine is helpful as well as keeping your room cool and using breathable bedding to prevent overheating.
Avoid screen time late at night and caffeine in the evening. Both are too stimulating.

Stress Management

Stress is hard to manage at any stage of our lives but during menopause it can worsen the symptoms. Breathing exercises are so beneficial. Simple techniques such as diaphragmatic breathing can promote relaxation.

Meditation and mindfulness practices can help reduce anxiety and help you to stay present.

Yoga with breath control and physical movement can ease emotional and physical symptoms.

Wellbeing

Stay connected with friends, family, social groups all of which can be supportive during this time. Talking to other women in the same situation I believe is one of the best forms of therapy, knowing that you are not alone reducing those feelings of isolation.

Educate yourself about menopause. It is a natural life stage to embrace. You can navigate this chapter with strength, vitality and balance. If you feel that you need extra support then seek help from a professional.