Are menopause symptoms causing havoc in your life? Healthista’s Nutritional Director, Rick Hay, has 10 natural remedies that could really help.
If you’re dealing with menstrual irregularity, hot flushes, night sweats, and mood changes, you’re not alone. These are common symptoms of menopause and perimenopause—the period leading up to menopause, typically between ages 45 and 55. In the UK, the average age for reaching menopause is 51.
Menopause happens when our ovaries stop releasing eggs. We’re born with a set number of eggs that decrease over time due to ovulation. When our egg count drops to around 1,000, menopausal symptoms kick in. This also causes a drop in oestrogen levels, prompting our brain to signal the ovaries to release an egg by producing Follicle Stimulating Hormone (FSH). This hormone causes night sweats and hot flushes.
Most women experience menopause symptoms for 5 to 10 years before their last period. Some women pass through menopause with little trouble, while others face severe symptoms affecting their daily lives and work.
Common menopause symptoms include:
Many women opt for hormone replacement therapy (HRT) to manage these symptoms. HRT can ease menopausal symptoms and protect against osteoporosis, lower cholesterol, and reduce certain cancer risks. However, it can also have risks, such as an increased risk of breast cancer if used long-term.
For those looking for alternatives to HRT, Rick Hay suggests several natural remedies. Herbs have long been used to treat various conditions, and some can significantly ease menopause symptoms.
Sage: This Mediterranean herb promotes hormonal balance and is packed with antioxidants. A study found that sage significantly reduced hot flushes by 50% in just four weeks.
Red Clover: Rich in isoflavones, which act like plant-based oestrogen, red clover can reduce hot flushes. A study on peri-menopausal women showed that it was more effective than a placebo at reducing hot flushes.
Agnus Castus: Known for treating menstrual irregularities, this herb can also reduce irritability, mood swings, and hot flushes.
Stress is another factor that can worsen menopause symptoms. High stress levels can lower progesterone and testosterone levels, exacerbating symptoms like low libido. Finding relaxation techniques like yoga or meditation can help manage stress.
Alcohol consumption can also wreak havoc on hormone balance. It depletes nutrients and messes with blood sugar levels, leading to hot flushes and night sweats. Try to limit your alcohol intake to one glass a day and avoid it during the week.
Diet: Avoid high-fat, sugary, and refined foods that cause blood sugar spikes. Instead, eat whole foods like wholewheat pasta, brown rice, and nuts. Include phytoestrogen-rich foods like vegetables, beans, lentils, and flaxseeds. Phytoestrogens mimic oestrogen in the body and can help reduce hot flushes.
Exercise: Physical activity is excellent for managing menopause symptoms. It helps maintain weight, improve heart health, and strengthen bones. Even simple activities like walking 10,000 steps a day can make a difference.
Magnesium: This mineral helps with sleep and reduces stress. Studies show that 400mg of magnesium daily can improve sleep quality and reduce headaches.
Omega Fatty Acids: Found in oily fish like salmon, these can reduce depression and anxiety associated with menopause. A daily supplement of 3000mg might also be effective.
Green Tea: This can boost metabolism and energy levels. It’s also known to help with weight loss and reduce anxiety, thanks to its slow-releasing caffeine and calming amino acids.
By adopting these natural remedies and lifestyle changes, you can better manage menopause symptoms and improve your overall quality of life.
