Are menopause symptoms making your life difficult? Nutritional Director Rick Hay shares 10 natural remedies that can help improve your well-being.
Dealing with symptoms like menstrual irregularity, hot flushes, night sweats, and mood changes can be tough. These are common signs of menopause and perimenopause, which usually occur between the ages of 45 and 55. In the UK, the average age for menopause is 51.
Menopause happens when a woman’s ovaries stop releasing eggs and oestrogen levels drop, leading to symptoms like hot flushes and night sweats. The brain tries to stimulate the ovaries by producing more Follicle Stimulating Hormone (FSH).
While some women navigate menopause without significant issues, others experience symptoms severe enough to impact their daily lives. Besides hot flushes and night sweats, women might face headaches and other symptoms that affect their work and social life.
Hormone Replacement Therapy (HRT) is one option for managing menopause symptoms. HRT can relieve symptoms, protect against osteoporosis, lower cholesterol, and reduce the risk of certain cancers. However, it comes with risks, such as an increased chance of breast cancer if taken in combined form for extended periods. For those looking to avoid hormones, there are natural options.
Rick Hay suggests several herbs and lifestyle changes that can help:
1. Sage: This Mediterranean plant is full of antioxidants and can promote hormonal balance. A study in 2011 showed that sage significantly reduced hot flushes in menopausal women.
2. Red Clover: Known for treating various health issues, red clover is rich in isoflavones, which act like oestrogen. A 2017 study found that red clover significantly reduced hot flushes in menopausal women.
3. Agnus Castus: This herb is effective for emotional and physical symptoms of menopause. A study conducted in Japan in 2014 showed it improved mood and reduced hot flushes.
To ease menopause symptoms, consider including these herbs in your diet or as supplements like Biocare’s Phytosterol Complex.
Unhealthy Habits to Avoid:
– Stress: High stress levels worsen menopausal symptoms by affecting hormone balance. Try methods like mindfulness, meditation, yoga, or simply relaxing with a movie or book.
– Alcohol: Excessive alcohol disrupts hormone balance, causing hot flushes and night sweats. Limit to one drink a day or abstain during the week.
– Unhealthy Foods: High-fat, sugary, and refined foods cause blood sugar spikes, leading to mood swings and other symptoms. Opt for whole foods like oatcakes, wholewheat pasta, brown rice, fruits, and nuts.
Healthy Additions:
– Phytoestrogens: Include foods rich in natural plant compounds like vegetables, beans, lentils, nuts, and flaxseeds to help reduce hot flushes.
– Exercise: Regular physical activity helps maintain weight, stabilize insulin levels, and improve mood. Aim for 10,000 steps a day or low impact aerobic exercises like swimming, cycling, or rowing.
– Magnesium: To combat poor sleep and stress, incorporate magnesium-rich foods like leafy greens, seeds, nuts, spinach, and black beans. Taking a magnesium supplement before bed can also help.
– B Vitamins: Essential for energy, mood, and hormone production. Consider supplements like Biocare’s Methyl B Complex or foods like wholegrain carbs and cruciferous vegetables.
– Omega Fatty Acids: Found in fish like salmon and mackerel, omega-3s help with mood and cognitive function. If needed, supplement with fish oil or Algal Oil for vegetarians.
– Green Tea: Boost metabolism and energy with three to five cups a day. Its slow-releasing caffeine provides an energy boost without jitters.
Implementing these natural remedies and lifestyle changes can help alleviate menopause symptoms, improving your quality of life.
