Natural Supports for Menopause Symptoms
Natural Support for Menopause Symptoms
September 17, 2021 by Allie Buxton and Lesley Seto
Menopause or the transition to the ‘wisdom years’ is a natural phase of a woman's life that is actually celebrated in many cultures, but the changes to your body can be frustrating! This article provides an overview of some of the common symptoms associated with menopause and some natural remedies to manage menopause symptoms.
What is Menopause?
Menopause is the life stage when your body stops menstruating and is usually confirmed by the absence of a period for 12 consecutive months, with no other cause for cessation. Most women experience menopause between the ages of 40 and 58, however, fluctuations and shifts in hormone levels occur several years before menopause. This time is referred to as the menopausal transition or perimenopause.
Each woman’s experience during menopause is different, however, many women report experiencing the following symptoms:
Irregular, shorter, longer, heavier, or lighter periods
Hot flashes and night sweats
Difficulty sleeping, waking up earlier with trouble falling asleep
Weight creeping up--especially around the midsection
Mood swings
The severity of these symptoms often varies throughout perimenopause. And while these hormonal fluctuations are a normal part of aging, the resulting changes to the body and mood can be frustrating to navigate. Fortunately, there are nutrition and lifestyle changes that can help you manage symptoms of menopause!
Sleep Troubles, Hot Flashes, & Mood Swings
Often described as separate symptoms, hot flashes & night sweats, difficulty sleeping, and mood swings are linked.
Hot flashes are the most common menopause-related discomfort. Most women report a sudden wave of heat, rise in heartbeat, and sweating, followed by a cold chill. Hot flashes at night, referred to as night sweats, can make sleeping difficult, leading to daytime drowsiness and contribute to mood swings and irritability.
For women with severe cases, hormone-balancing medication may be necessary, but there are other ways to support hot flashes, mood swings, and sleep without long-term medication use. These include:
Be active daily. Research shows that exercise reduces the severity and frequency of menopausal symptoms. Find time for 30-45 minutes of activity daily, but try to avoid exercise close to bedtime.
Eat foods containing phytoestrogen. Foods like broccoli, Napa cabbage, collards, and flaxseeds act as estrogen modulators and can minimize hot flashes. Aim for at least 2 cups per day of these vegetables or 2-4 tablespoons of ground flaxseeds.
Choose healthy fats. Avocado, salmon, mackerel, and chia seeds contain fats shown to balance hormone synthesis.
Maintain good sleep habits. Go to bed at the same time every night, winding down with deep breathing exercises or meditation. Keep your bedroom cool and well-ventilated, and try to wear loose, breathable fabrics to bed.
Supplements, like valerian, passionflower, and lemon balm can support anxiety, better mood, and sleep. Herbal supplements, like black cohosh and pine bark, have been shown to minimize hot flashes. Herb Pharms Relaxing Sleep tincture is great support for both sleep and hot flashes. A naturopath or herbalist can help you find the proper supplements and dosage that suits you
Weight Gain
Weight gain is a common challenge for women during the menopausal transition. It’s important to consider that while hormonal fluctuations can change body composition and make weight maintenance more difficult, weight gain occurs naturally as you age.
As you age, your metabolism slows down and you typically require fewer calories. If your diet stays the same as when you were younger or you aren’t in tune with your hunger & satiety signals, you may experience unwanted weight gain.
If you’re looking to improve your relationship with food and how your body feels, working with a Registered Dietitian can help you tune in to hunger and satiety signals and examine your diet and lifestyle habits to help you develop an eating plan to reach your personal healthy weight.
Intermittent Fasting & Menopause
Despite making diet & lifestyle changes, some women in menopause still struggle to maintain their weight. For these women, intermittent fasting may be beneficial.
Intermittent fasting (IF) is an eating pattern that structures when someone eats, with planned fasting periods in between. Research suggests that IF can help reduce the number of overall calories consumed, helping to maintain or reduce weight.
There are several different approaches to IF. Some approaches include alternating fasting and non-fasting days, reducing calorie intake on specific days throughout the week, or eating all meals within a 12-hour cycle and fasting for the other 12-hours. Other cycles include a 14- or 16-hour fast with a 10- or 8-hour eating window, respectively. While practicing IF, it’s important to still pay attention to your body’s needs and find the balance between IF and staying satisfied. Before starting IF, it’s a good idea to chat with a healthcare professional to see if this eating pattern is right for you, as IF may not be suitable alongside certain health conditions.
Menopause can be difficult to manage. The key is to be gentle with yourself as you embrace this new phase of your life. A time where you learn to slow down and take care of yourself. Hopefully learning about different management strategies has helped ease some of the frustration and confusion! If you’re looking for personalized support managing the menopausal transition, book a free discovery call today.