6 Natural Ways to Manage Menopause

Some of the unwanted symptoms of menopause include hot flashes, night sweats, mood changes, vaginal changes such as dryness and discomfort, bladder issues and loss of libido. After menopause women are also at increased risk of developing type 2 diabetes, cardiovascular disease and osteoporosis.

What natural things can you do to offset these issues?

1. Take regular weight-bearing exercise: join your gym or get some small hand weights to start.

2. Follow an anti-inflammatory diet

  • Eat more small oily fish such as sardines.
  • Switch all white flour products for wholegrain, and increase consumption of green leafy
  • Eat a small handful of raw nuts and two tablespoons of freshly ground flaxseeds daily.
  • Favor water cooking methods such as steaming, poaching and sauté
  • Choose organic for superior phytonutrient (beneficial plant compounds) content and fewer toxic residues.
  • Add cold pressed olive oil to meals at the table and do not cook with vegetable oils.
  • Use lots of herbs to flavor your cooking.
  • Limit sugar and alcohol, reduce red meat and choose grass fed lean meats only.

3. Sip tea – cooled Sage tea is popular for hot flushes.

4. Try herbs – Black cohosh is recommended for flushes and mood/sleep disorders; combined with St John’s Wort it may be even more effective. Consult your herbalist. Maca is useful for menopausal symptoms with sexual dysfunction. Coconut oil can be used as a vaginal lubricant.

5. Increase calcium and magnesium rich foods for bone health such as kale, almonds and natural yoghurt and boost vitamin D with supplementation to reach optimum levels (125nmol/L, a blood test is required).

5. A vegan/vegetarian diet does support an easier transition through menopause, so it could be a good time to make the switch.

If menopause symptoms persist, see a trained Homeopath, Herbalist or Acupuncturist. Before taking drugs, read the label! Drugs can have severe side effect and can even promote cancer. For more reading on this see: https://www.cancer.gov/about-cancer/causes-prevention/risk/hormones/mht-fact-sheet  What are the risks of MHT (menopausal hormone therapy) section.