Today, I discuss 5 natural menopause solutions.
“Life is a process of becoming, a combination of states we have to go through. Where people fail is that they wish to elect a state and remain in it. This is a kind of death.” — Anaïs Nin.
While menopause can bring about uncomfortable symptoms like hot flashes, night sweats, and mood swings, many find relief through natural remedies and lifestyle adjustments.
This essay explores some evidence-based approaches that may help ease the challenges of menopause.
Menopause 101
Menopause is the natural end of menstruation, confirmed after a full year without a period, bleeding, or spotting.
While it typically occurs in women in their 40s or 50s, the average age in the United States is 51.
Although it is generally natural, the associated physical symptoms, like hot flashes and emotional changes, can interfere with sleep, energy levels, and mood.
Fortunately, various treatments are available, ranging from lifestyle adjustments to hormone therapy, to help manage these symptoms.
Let’s turn to our 5 natural menopause solutions.
1. Avoid Trigger Foods
With my patients struggling with natural (or chemotherapy-induced) menopause, I often start by explaining that certain foods may trigger menopausal symptoms.
Potential hot flash triggers include:
- Alcohol
- Caffeine
- Spicy foods
- Surgery foods
My patients often volunteer that these triggers can be particularly problematic if they consume them close to bedtime.
PRO TIP: Keep a diary to track your symptoms. As indicated, you can then avoid hot flash triggers.
2. Hydrate
Many of my female patients report menopause-related vaginal dryness or dry skin.
Diminishing estrogen levels can be one reason.
To transport nutrients and oxygen, women need adequate fluid intake.
Hydration also promotes bone integrity.
Yet, many of my patients report diminished thirst.
Pro Tip: Aim for 33 milliliters per kilogram daily, evenly distributed throughout the day.
3. Eat Protein-Rich Foods
Unfortunately, muscle mass loss and bone loss go hand in hand.
Sarcopenia is the age-related decline in skeletal muscle mass and function.
The menopause transition is a tricky time for the loss of muscle volume.
Here are the results of a 2021 study:
Women in late perimenopause had 10 percent less muscle in their arms and legs (than those in early perimenopause).
Those in late perimenopause or post-menopause are much more likely to have sarcopenia than pre- or perimenopausal women.
Regular protein consumption may help prevent the loss of lean muscle mass with age.
How much protein?
Over half of Americans do not meet the recommended daily intake of seafood, nuts, seeds, and soy products.
Here’s some guidance from the American Heart Association:
Protein: What Is Enough?
www.heart.org
4. Exercise regularly
My patients often ask me about the merits of aerobic and resistance training.
Some studies suggest that exercise leads to a self-reported drop in hot flashes.
Women remind me, however, that sometimes exercise worsens hot flashes. I suspect intensity matters and that there is much individual variation.
Anecdotes (or observational studies) are not high-level evidence; I would love better research on exercise and hot flashes.
We have some data on exercise and other menopausal symptoms.
For example, a 2019 randomized controlled trial suggests that Pilates-based exercise programs for postmenopausal women have these benefits:
- Better sleep quality
- Reduced fatigue
- Improved mental well-being (related to depression and anxiety)
Pro Tip: It is a good time to start if you are pre- or perimenopausal. Having adequate muscle mass is good for your heart, too.
5. Get Phytoestrogens
Phytoestrogens are natural substances in several plant-based foods, including soy, hops, dairy, and flaxseeds.
Their chemical structure looks like estrogen.
Since the body produces less estrogen during menopause, phytoestrogens may help balance your hormones.
I wonder if a higher intake of phytoestrogens — including soy products — in Asian countries such as Japan helps explain why menopausal women there have fewer hot flashes.
Here are some foods rich in phytoestrogens:
- Soy products
- Tofu
- Tempeh
- Flaxseed
- Linseed
- Beans
- Sesame seeds
A 2021 study assessed the frequency and severity of hot flashes in postmenopausal women who followed a plant-based diet and consumed soybeans.
Here are the results:
Total hot flashes decreased by 79% in the diet group and 49% in the group without any changes to their diets.
Because the study participants followed a plant-based diet in addition to consuming soybeans, we cannot definitively attribute the reduction in hot flashes to the soybeans alone.
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