Ways to Reduce Menopausal Symptoms Naturally     

Ways to Reduce Menopausal Symptoms Naturally     

Transitioning to menopause can be a challenging period for many. From the irritability to the seemingly uncontrollable bloating, it can be difficult trying to curb the symptoms as your body adjusts to the hormonal changes. Many people turn to estrogen or hormone replacement therapy to treat symptoms as your estrogen levels drop during this period. Aside from these medical procedures, however, there are natural approaches that you can incorporate in your lifestyle to help curb your symptoms.

As with any other lifestyle change, make sure to consult your physician for advice on what steps you plan to take or what natural remedies for menopause you are interested in trying. In case some of the changes are too drastic, you can also ask for help on how you can work out a proper plan to transition. Similarly, there are several instructional programs that you can find to help you take each step one at a time. Whatever you decide to choose, trying some of these natural approaches may have huge benefits for you.

Physical Exercise

Exercise is important for people of any age, but it has particularly many benefits for you during menopause. Aside from weight management and muscle toning, exercise can also protect your cardiovascular and bone health. The latter is particularly important since lower estrogen levels can lead to bone loss, so exercises like weight training and running can promote bone strength.


Diet is one of the most common natural remedies for menopause. Having a balanced diet that is rich in calcium, high in fiber and vitamins, and low in saturated fat will keep your bones strong and give you the nutrients that you need. During menopause, some of your nutritional needs, such as that for calcium, are higher due to the hormonal changes. Thus, incorporating these into your diet will keep you healthy and prevent the onset of illnesses. You can also source these nutrients from supplements if you are not getting enough from your daily meals.

It is equally important to avoid alcohol, high-fat and spicy food, and to be wary of your sugar and sodium intake. While these guidelines do not mean that you have to restrict yourself to a diet plan, it will be beneficial to watch out for the food you eat to reduce your symptoms. For example, spicy food, chocolate, and alcohol are known to aggravate hot flashes, so you may want to cut back on them. 


Getting adequate sleep every night is important to help with memory, weight, and overall wellness. With proper sleep, you can reset your body, giving it enough energy to power through the following day. However, symptoms like hot flashes and night sweats can often make it difficult to get a good night’s rest. 

Thus, you can try incorporating some minor practices like keeping your bedroom well-ventilated, having a regular sleep schedule, and wearing loose clothing to ease your sleep. You can also try consulting your doctor for some prescriptions that you can try to help you fall asleep better.

Before you try hormone replacement therapy or any other medical procedure, it may help to try out some natural remedies first. Though these lifestyle changes also come with certain challenges, it is important to remember to take them one step at a time. If it is a drastic change for you, then try to do what you can each day, and take as much time as you need to get used to the lifestyle. 

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