Menopause can cause symptoms in women that may last for months or years. According to their bodies, women experience different symptoms, including irregular periods, sleeping issues, mood swings, hot flashes, chills, weight gain, etc. However, there are a number of different home remedies and treatment options to consider if menopause is upsetting your life.
If you are looking for a remedy to tackle those life-disrupting menopause symptoms, we have got you covered. Have a look at three home remedies.
Increase the intake of zinc-rich food
Zinc is vital to support your nervous system, especially for women undergoing the menopause phase, since even the slightest changes in your hormonal levels can hugely affect your nervous system. You also need zinc for proper brain function and memory, and also for your libido because these bodily systems are the most affected in menopause.
Therefore, you should increase your intake of zinc during menopause. You can look for zinc in seafood (if you’re into it), oysters, beef, superfood mushrooms, essential seeds and nuts, and dark chocolate. You can also incorporate spinach, pulses and beans in your diet. However, remember to keep them in moderate quantities as these are extremely high in zinc. Various healthy and zinc-loaded meals will get you through menopause smoothly.
Consume pumpkin seed oil
Tiny pumpkin seed is a huge powerhouse of nutrition, and it is an excellent choice to try and include them into your diet as much as possible. Also, the pumpkin seed oil is immensely rich in zinc, magnesium, iron, and other really important minerals vital for women during the menopause phase.
Pumpkin seeds are also a great source of phytoestrogens that are capable of producing estrogenic effects. These compounds are found in plants and are similar to estrogen present in humans. Studies have shown that postmenopausal women, who consumed 2g of pumpkin seed oil per day for 12 weeks regularly, had decreased blood pressure and somewhat relief from their menopausal symptoms.
The benefits of pumpkin seeds do not end here. There are many other benefits of pumpkin seeds. They are rich in proteins. They contain omega-7, which is an essential oil that is important in preventing the dryness of the skin. Therefore, the intake of pumpkin seeds helps to prevent dryness of eyes and mouth, and helps to deal with vaginal dryness as well.
Have Foods That Are High in Phytoestrogens
Phytoestrogens are naturally occurring plant compounds that act as an alternative to estrogen in the body, and work similarly to it. Therefore, these compounds are beneficial in balancing your hormones. With a high intake of phytoestrogens, menopausal women may rarely experience hot flashes.
Phytoestrogens are present in food such as beans, soybeans and soy products, flaxseeds, sesame seeds, tofu, linseeds, tempeh, etc. However, the levels of phytoestrogen vary significantly depending on the methods of food processing.
Reduce Consumption of Processed Foods and Refined Sugar
A diet high in processed foods, and refined carbs and sugar can lead to sharp fluctuation in your blood sugar levels, thus, making you feel tired and irritable. It is also associated with a higher risk of depression and poor bone quality in postmenopausal women considerably.
Make lifestyle changes
One of the reasons for a painful and disruptive menopause phase among the women is the shift to a sedentary lifestyle. Therefore, making gradual changes in your lifestyle may help to ease the symptoms and difficulties associated with menopause.
This may require you to kick off old and unhealthy habits. Quit smoking as it is the leading cause of hot flashes in menopausal women. Also, limit your alcohol intake to one alcoholic beverage in a day. Cutting down on alcohol will also help you maintain your body weight at a healthy level, since menopause triggers obesity.
Other lifestyle changes that can help reduce the post menopausal stress may include dressing lightly and in layers, and cutting down on the intake of potential triggers like caffeine and spicy foods. Additional hot flashes triggers for many women also include hot beverages, hot weather, alcohol, stress, and even a warm room, and therefore, you should refrain from them as much as possible.
Additionally, you can also take various supplements, like calcium supplements for additional relief.
For Sexual Discomfort
Menopause involves a decrease in ovarian hormone production which may lead to vaginal dryness, and can ultimately affect your libido.
To deal with changes related to your sexual functioning, you should try using over-the-counter creams, water-based vaginal lubricants or a silicone-based vaginal lubricant or moisturizer to help ease vaginal discomfort during intercourse. Moreover, you can get them easily as no prescription is required to buy them. Also, for immediate relief, many women swear by coconut oil.
Moreover, since intimacy is important for your relationships, you can naturally boost your libido using herbs or other natural supplements. Ginkgo biloba is one such herbal remedy for menopause that not only boosts your sexual desire, but also helps to relieve some of the other psychological symptoms associated with menopause, which include brain and memory problems, and mild anxiety. Lastly, women can maintain their vaginal health by indulging in regular painless sexual activity, which helps to promote blood flow to the genital area, thus, easing the pain around that area.
Do Exercise and Yoga
Indulging in regular exercise or yoga and maintaining a healthy diet have a vital role in minimizing the symptoms of menopause. It will also help to maintain an overall good health. Exercising regularly, along with meditation will help to reduce irritability accompanied by menopause and change in hormonal levels in the body. It even helps to reduce hot flashes in some women.
Also, do more pelvic floor muscle exercises, also called the Kegel exercises during your menopausal phase to strengthen your pelvic floor muscles and reduce urinary incontinence.
Whereas, doing yoga combined with physical activity, and meditation daily also alleviates mood, helps to balance hormonal levels in the body, and induces better sleep.