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9 Tips to Cope With Menopause Naturally



Presented by BetterHelp.

Menopause is a natural, albeit inconvenient, part of life for women. It is the stage of a woman’s life when her ovaries stop producing eggs, and her menstrual cycle comes to an end

and usually occurs between the ages of 45 and 55.



As you approach menopause, your body will produce less estrogen, which can result in some uncomfortable symptoms such as hot flashes, sleep problems,  feminine dryness, night sweats, and mood swings. These symptoms may start as many as to four years before menopause. This period is known as perimenopause. 


The good news is that there are many things you can do to help with your symptoms. Let’s take a look at 9 tips to improve the symptoms of menopause naturally:



Exercise regularly


One way you can help your body deal with the changes it’s going through during menopause is by getting regular exercise.


Exercise is essential not only to maintain a healthy weight, but also to improve your mood, sleep better and boost energy levels. Try adding exercise into your daily routine by walking or biking to work or taking the stairs instead of the elevator whenever possible. 



At home, you can set up an after-dinner routine with your family that includes a brisk walk around the neighborhood. Experts recommend also trying to get at least 30 minutes of moderate exercise every day. This will help you cope with stress better and lower your blood pressure while helping you burn off calories.


Add more protein to your diet



Another way you can ease the symptoms of menopause naturally is by adding more protein to your diet.


During menopause, your muscles can lose 15-20% of their mass if you don’t eat enough protein. The recommended amount per day is about .8 grams per kilogram of body weight. 



If you’re unsure how much that is for you, just multiply your weight by .36 and that will get you the approximate number of grams of protein that you should be getting each day.


Get enough sleep 


Sleep plays an important role in balancing your hormones and helps you feel energized throughout the day, so you are less likely to crave foods high in sugar and fat. 



Not sleeping enough can worsen many menopausal symptoms, especially hot flashes and night sweats. It can also aggravate any emotional symptoms associated with menopause – visit here to learn more about menopause and mental health.


To avoid this, go to bed at a regular time each night, and try to wake up at the same time every day. Remove all electronic devices from your bedroom, so they don’t distract you from sleeping. You will feel better if you get seven to eight hours of sleep every night.



Eat more fruits and vegetables


This might sound like a no-brainer, but vegetables are one of the best sources of phytoestrogens, which are plant compounds that mimic the hormone estrogen. Research suggests that consuming compounds that mimic estrogen could ease symptoms of menopause.



In addition to that, they also contain high amounts of fiber, vitamins, and minerals, which are highly beneficial during menopause. You should strive to eat plenty of fresh fruits and vegetables every day: they will help your body deal with hormonal changes better.


Drink more water


Being dehydrated can cause fatigue, since the body needs water to function properly. 



If you’ve ever felt sluggish after a glass of wine or a cocktail, that is because alcohol acts as a diuretic – meaning that it makes you urinate more frequently, which causes dehydration and could lead to feeling tired. 


If you don’t want to experience constant fatigue, cultivate the habit of drinking enough water. And avoid replacing water with alcohol or other soft drinks. Water is always the best option for you.



Eat a healthy breakfast


Another way you can ease the symptoms of menopause naturally is by eating a healthy breakfast. When you don’t eat enough at breakfast, it can cause dips in blood sugar throughout the day that make you feel tired and hungry. 



By eating a balanced breakfast with protein (such as eggs or Greek yogurt), healthy fat (like nuts), and fiber (whole grains or fruit), you will feel less tired throughout the day.


Add fermented foods into your diet


Adding fermented foods into your diet at least 2-3 times per week is another natural way you can combat symptoms of menopause. Foods such as yogurt, kimchi, tempeh, and kefir are all packed with probiotic bacteria. 



Maintain an ideal weight


Weight gain is a common problem during menopause because estrogen levels drop, and women tend to become less active. Being overweight can increase the risk of certain health conditions such as cancer and osteoporosis in women who are approaching or have gone through menopause. 



Excess body fat leads to increased production of estrogen, which makes symptoms worse. It also raises the risk of heart disease and diabetes.


Try natural supplements and herbs for menopause symptoms


There are many herbs and supplements on the market that promise to ease hot flashes and other symptoms of menopause. Some work better than others, so it’s important to do your research before you start taking them.



Black cohosh is probably the most commonly used natural remedy for menopausal symptoms, but studies into its effectiveness have been mixed: some say it works well while others say it doesn’t help at all.


Always talk to your doctor before you start taking any new supplement or natural remedy.



In closing


Menopause is a stressful time in a woman’s life, compounded by the multitude of symptoms that often occur. And while it can be tempting to reach for medications, many women are trying more natural options first.



These 9 tips are meant to help you cope with the symptoms of menopause naturally, but they should not be taken as medical advice. If your symptoms are severe or if they interfere with your quality of life, consult your doctor about what treatment options are best for you.

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