Sooner or later, every woman will have to reach this point in their life. Menopause marks the end of the menstruation cycle which occurs every month. This brings about a number of hugely important changes, such as the fact that this marks the last of said woman’s fertility. But aside from what this particular moment means in the long run, let’s talk about the symptoms of menopause. There’s a long list of them and they vary from irregular periods (before it rolls about and properly settles in), hot flashes, mood swings, night sweats, weight gain, insomnia, and plenty others. Since they all stem from the same cause, using certain home remedies for menopause is enough to put an end to these symptoms.
1. Black Cohosh
Scientifically known as Cimicefuga rascemosa, black cohosh is for many women an herb of miracles. It targets specifically symptoms of menopause, ensuring that they will eventually fade away, or at the very least, not be as present. This herb can do a number of things for you, such as dealing with the hot flashes or fixing the irregularities of your menstrual cycle. No matter which one of these symptoms you’d be happier to see disappear, black cohosh is ideal, making it possibly the best of the home remedies for menopause.
- To prepare a tea, boil 1 teaspoon of black cohosh in 1 cup of water for 20-30 minutes. Sweeten with honey and sugar according to taste.
- You can also take supplements. And since supplements can always possibly interfere with other medications or worsen certain conditions, it’s important to consult your doctor beforehand. Most experts will recommend an intake of 80mg daily, sorted in doses of 2-3 times every day.
2. Omega-3 Fats
We all know that, technically, fats are bad. But, yes, not all of them are like this. You sometimes stumble upon something like the omega-3 fatty acids, which are fantastic for a number of reasons. They can help you deal with a myriad of symptoms that you associate with menopause, both physical and emotional. And to expand on the latter, if you have a good balance of these fats in your organism, you may even be able to fight the post-menopause depression. It affects plenty of women and it can often be the side effect to give most trouble.
- The safest and most reliable way of getting your necessary dose of omega-3 fats is through certain types of fish. Integrate the following fish in your diet to successfully create a shield against menopause symptoms: wild salmon, anchovies, mackerel, or halibut.
- To prepare an easy wild salmon recipe, follow the next instructions. Season a piece of wild salmon with salt, pepper, and red flakes.
- Create a marinade with olive oil, lemon juice, garlic, balsamic vinegar, sugar, green onions, and cilantro. Pour it over the salmon and refrigerate overnight or for 6 hours.
- Arrange on broiling sheet and then cook at 450 degrees F (230 degrees C).
- You may also take supplements if you find that easier, but be sure to consult your doctor about it beforehand.
3. High Fiber Foods
A regimen change is actually one of the most effective home remedies for menopause. As your body changes, you should also adapt to its demands. In this case, you should ‘feed it’ more high fiber foods to help it cope with this shift. Fiber is going to help greatly with menopause symptoms related to weight gain. This is the reason why it’s often a crucial inclusion in a number of diets. Moreover, fiber is also beneficial for your cardiovascular system and for your digestion.
- Naturally, all you can do is to add more high fiber foods to your platter. Examples of high fiber foods include avocado, nuts, seeds, beans, grains, and certain vegetables and fruits.
- You can easily prepare salads that incorporate some of these foods. Chop up some avocado, add some beans and nuts and seeds of your choice.
4. Healthy Fats
Again, back to the fats. It’s really good to increase the amount of beneficial fats from your menu, as they can help you with a number of conditions, including menopause and its symptoms. Healthy fats can help balance hormones, boost your metabolism, and keep at bay inflammations that might stem from menopause’s activity.
- We’ve already encountered some good examples of healthy fats among some of our previous home remedies for menopause.
- Here, we’re referring to the fats you specifically find in foods such as avocados, coconut milk, nuts, wild seaweed, or seeds.
- For greater accessibility, you can easily drink 1 glass of coconut milk every day.
5. Cold-Pressed Oils
The reality is that we simply can’t rid ourselves of oils. We need them for a lot of things, especially when cooking. And while, for a while, we tended to steer away from them altogether, we’ve grown to learn that not all of them are bad. In fact, some of them are allies in the battle against a number of conditions and afflictions. As such, plenty of cold-pressed oils will improve your state of well-being when at menopause. This is because most contain vitamin E, which is a really important compound that helps regulate the production of estrogen.
- Simply swap your old and unhealthy cooking oil for one of these healthy alternatives: virgin palm oil, coconut oil, olive oil, or flaxseed oil.
- These oils work best when you use them to prepare cold foods, thus when you don’t have to heat them up.
You’ve probably heard about probiotics before if you’ve ever had to undergo an antibiotic treatment. And, yes, they are essential inclusions to this kind of treatment. But they also make fantastic home remedies for menopause. This is because probiotics can regulate some key hormones in your body and balance production, which often tends to become a bit wonky when you’re at menopause. Yogurt is the most common probiotic-packed food you can consume.
- Just like with every suggestion so far, you can find foods which contain natural probiotics and add them to your everyday diet for the best of results. Eat 1 cup of yogurt every day to reap its benefits.
- Other foods with natural probiotics that you can easily acquire include kefir, kimchi, kombucha, or any other types of fermented food.
7. St. John’s Wort
Sometimes, the most difficult part about being at menopause is dealing with the emotional aftermaths. It’s not easy having plenty of mood swings on your hands or having to deal with various episodes of depression or anxiety. Because of this, these symptoms are often the ones that are the most challenging to treat. Challenging, but definitely not impossible. You only need a supplement like St. John’s wort to regain your happiness and relaxation again.
- You can whip out your very own St. John’s Wort tincture. To do this, cover the flowers with 95 proof vodka in a 1:2 herb and vodka ratio.
- We recommend using grain-free traditional potato vodka.
- Let it sit for 4 weeks, shaking thoroughly every day.
- Finally, strain the flowers.
- To use, you will need an intake of 15 – 20 drops 3 times daily.
8. Maca Root
People have been using maca root for many, many years. And it’s not just because it’s one of the best home remedies for menopause you could rely on. It serves a number of other purposes, but for the most part, they all boil down to symptoms that you also share with menopause. Maca root can help with hot flashes, night sweats, with weight gain, restlessness, and several other symptoms.
- You can easily prepare a maca hot chocolate to savor when you’re in need of absorbing its benefits.
- In a blender (or by hand, using a whisk) mix almond milk, cacao powder, maca, maple syrup, coconut oil, cinnamon and salt.
- Then, transfer to a saucepan and gently warm over low heat.
- Lastly, adjust taste if you desire so and drink this beverage daily.
We love sage for the unique flavor it adds to our cooking, but it’s so much more than that. Sage works really well for ladies that are in desperate need to keep their hot flashes and night sweats under control. And, well, this herb can do just that. Moreover, sage can allegedly also treat memory loss, which is another symptom of menopause, albeit a trickier one. You can take some sage supplements for a quick and controllable intake. Naturally, consult your doctor before doing this as to make sure it’s not interfering with any medication.
- To benefit naturally from sage’s wonders, we suggest drinking daily a cup of sage tea.
- Simply boil some sage leaves in a bit of water for around 10-12 minutes.
- Cover and then let it steep for an additional 10 minutes.
- Lastly, uncover and strain, sipping at regular intervals throughout the day.
Soy contains estrogen-like compounds which mimic the effects of estrogen in your body. These effects are precisely the ones that you need to happen in order to combat the symptoms of menopause. Eating soy can help you especially with hot flashes, but a certain substance called eqol can also greatly help reducing pains and soreness that you could associate with menopause.
- You can prepare your very own soy milk that you can drink as it is or add to your coffee or preferred foods.
- Soak around 1/2 cup of soybeans in 3-4 cups of water and let them sit overnight.
- In the morning, strain and let the beans dry before adding them to a blender with 4 cups of water.
- Next, blend everything together until you get a liquid consistency.
- Afterwards, transfer to a saucepan on the stove and bring to a boil.
- Turn down the heat to medium-low and then let it simmer for 15-20 minutes.
- Wait for it to cool and consume as you desire.
Not all home remedies for menopause go through the stomach. It’s important to also watch out for your physical activity routine to truly stay healthy. Exercise can have numerous benefits for your menopause symptoms, so make sure to always stay active. Aerobics can keep hot flushes at bay for as much as 24 hours after an exercise routine, so you could try that.
- Push-ups can really help you do the trick. Lie face-down on the ground, making sure to keep your muscles stiff and your body straight.
- Place your hands against the floor by either side of your chest, elbows pointing upward as upright as possible.
- Then, gently lift yourself up and stretch your legs, supporting your body by your toes and hands.
- Afterwards, lift yourself above the ground until your arms are perfectly stretched. Bring your body down again and stop right before your chest touches the ground.
- Repeat this in a set of 15-20.
12. Meditation & Yoga
Last but not least, meditation and yoga have their say in all of this as well. They can improve your state both physically and mentally, though the results of their effects are still being observed. Still, it really wouldn’t hurt giving them a shot, as both are famous for how well they can keep your mind and body healthy and young.
- In a quiet area, sit down on the floor on a mat or anything else that makes you comfortable.
- Find a comfortable position, though it’s not mandatory to adopt the cross-legged position.
- Close your eyes and clean your head by imagining a red dot in your mind.
- Keep focusing on it until your eventually relax and let go of your thoughts.
- You can stay in this position for as long as you can maintain focus.
Menopause is a pretty delicate moment in any woman’s life, which is why we should deal with it just as delicately. It’s not incredibly easy to find home remedies for menopause that are particularly common. But we did our best to gather up some of the most accessible. At the end of the day, a lot of this boils down to sticking to a healthy diet and staying active. And isn’t this pretty much the key to a healthy lifestyle with or without the menopause?