There’s nothing fun about going through menopause, except maybe that you no longer have to deal with your period or worry about estrogen dominance, which afflicts millions of people. Menopause brings annoying symptoms like night sweats, hot flashes, and fatigue that can make it uncomfortable just to go about your day. The good news is that, while there’s no vaccine that can prevent menopause symptoms, there are a few ways you can reduce menopause symptoms without having to turn to supplements and estrogen replacements for relief.
Here are some natural remedies you can use to fight back and help reduce menopause symptoms.
Make massages a regular thing
Headaches are a common symptom of perimenopause because of the erratic fluctuations and decline of estrogen levels. Other symptoms because of estrogen fluctuations include muscle aches, joint paint, and muscle stiffness.
There are over-the-counter anti-inflammatory drugs you can take to reduce these symptoms; the U.S. holds 45% of the global pharmaceutical market. But taking these medications over a long period of time may be harmful to your health.
To reduce your headaches and muscle pains naturally, consider making massages a regular part of your schedule. Up to 92% of massage patients say that massage is effective in reducing pain. This is because massage therapy can improve blood flow, which in turn, reduces inflammation.
Eat foods that are high in vitamin D and calcium
Your menopause symptoms are caused by hormonal changes. But these hormonal changes can also cause other problems. For instance, your bones can weaken during menopause, which increases your risk of osteoporosis.
Vitamin D and calcium are both related to good bone health. People who have adequate vitamin D intake also experience fewer hip fractures. That said, to help reduce menopause symptoms, be sure to eat calcium-rich foods like yogurt, milk, cheese, lake, collard greens, and spinach. Even the ice cream you have in your freezer can serve as a sweet treat complete with some vitamin D.
To get adequate vitamin D, make sure that you’re going outside for at least 15 minutes. If you can’t get enough sun, consider taking a vitamin D supplement.
Don’t skip meals
Menopause can sometimes cause weight gain, which may lead many people to reduce their calorie intake or dieting. But your body needs those calories during this time of hormone fluctuation. In fact, irregular eating can actually make your menopause symptoms worse.
Consider getting more active if weight gain becomes a problem for you. Don’t try to restrict your calorie intake. Instead, eat more fruits and vegetables and other nutrient-rich foods. Not only will this help you maintain a healthy weight, but it can also help reduce menopause symptoms, too.
Menopause symptoms can be difficult to deal with, especially when they make participating in everyday activities a challenge. By following the tips above, you can help to reduce menopause symptoms and make them a little more manageable.