6 Natural Ways to Reduce Symptoms of Menopause

Menopause begins in the late 40s or early 50s for most women

During this time, more than 65% of women experience uncomfortable symptoms of menopause.

Common menopause symptoms include:

  • Hot Flashes

  • Night Sweats

  • Mood swings

  • Irritability

  • Tiredness

We put together a list of 6 natural ways to reduce the symptoms:

1. Increase Calcium and Vitamin D in your diet

Hormonal changes during menopause can cause bones to weaken, increasing the risk of osteoporosis.

Calcium and vitamin D are essential for bone health so you should make sure you get enough of these through your diet.

Yogurt, milk and cheese are a great source of calcium.

Getting enough sunlight is the best source of Vitamin D, so make sure to go outside daily.

Key Takeaway

Getting enough Calcium and Vitamin D is important to avoid bone loss, a common consequence of menopause.

2. Maintain a healthy weight

Hormonal changes combined with aging and a less active lifestyle can result in weight gain.

Excess body fat increases your risk of developing diseases and may also increase the menopause symptoms. 

Key Takeaway

Achieving and maintaining a healthy weight may help alleviate menopause symptoms as well as help prevent diseases

3. Get your Fruits and Vegetables

Fruits and vegetables will help you feel full. This will help you with your weight goals.

Also, fruits and vegetables provide key nutrients that your body needs to stay healthy. 

Key Takeaway

Fruits and vegetables are great for weight loss and an excellent source of vitamins and minerals 

4. Avoid "Trigger" Foods

Certain foods may trigger hot flashes, night sweats and mood swings.

Common triggers include caffeine, alcohol and foods that are sugary or spicy.

Different women may react differently to certain foods. It is important for you to identify which foods act as triggers of your symptoms and try to avoid them.

Key Takeaway

Try to avoid caffeine, alcohol and sugary foods. Identify which foods make your symptoms worse

5. Excercise Regularly

Some of the benefits of regular exercise  include improved energy and metabolism, healthier joints and bones, decreased stress and better sleep.

Regular exercise is also associated with better health and protection against diseases and conditions including cancer, heart disease, stroke, high blood pressure, type 2 diabetes, obesity and osteoporosis

Key Takeaway

Regular exercise can help alleviate menopause symptoms such as poor sleep, anxiety, low mood and fatigue. It can also protect against weight gain and various diseases and conditions.

6. Drink Enough Water

During menopause, women often experience dryness. This is likely caused by the decrease in estrogen levels.

Drinking 8–12 glasses of water a day can help with these symptoms.

Drinking water can also reduce the bloating that can occur with hormonal changes.

In addition, water can help prevent weight gain and aid in weight loss by helping you feel full and increasing metabolism slightly

Key Takeaway

Drinking enough water may help prevent weight gain, aid in weight loss and reduce symptoms of dryness.

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