10 natural remedies to combat the effects of menopause
Menopause is a stage for women that is natural and with which we must learn to live when the time comes. The different symptoms of it, with mood swings, weight changes or hot flashes can become a problem, but through a healthy lifestyle and different natural remedies you can combat the effects of menopause. We tell you about some of them that are very effective.
Foods rich in vitamin D and calcium
Maintaining a diet rich in calcium and vitamin D is essential to cope with the bone loss that can occur during menopause. In fact, thanks to its consumption, the risk of suffering problems due to weak bones, such as hip fractures, is reduced.
This way, It is recommended that you include dairy products in your diet such as milk, cheese and yogurt, as well as tofu, beans, sardines or green leafy vegetables.
Consumption of more protein
In addition, it is recommended that eating protein regularly throughout the day can help prevent the loss of muscle mass that appears with the passage of time and age. Likewise, it helps contribute to losing weight and achieve a greater balance of mood and sleep.
Foods rich in protein that you can include in your diet include fish, meat, eggs, nuts, dairy products and legumes.
Avoid alcohol, caffeine, and sugary or spicy foods
Certain foods can be responsible for night sweats, hot flashes and mood swings, especially when consumed at night. This is the case of caffeine, alcohol, and spicy or sugary foods, which you should avoid in your diet. Likewise, it is advisable that you make a list with all those foods that cause adverse effects to try to avoid its consumption.
Maintain a healthy weight
It is common that during the menopause stage you gain kilos, But it must be taken into account that maintaining a healthy weight is key to being able to cope with the most pronounced symptoms of this stage in a woman’s life, in addition to helping to prevent certain health problems.
Having excess body fat, especially around the waist, increases the risk of heart disease and diabetes. Maintaining a good weight will also help you avoid hot flashes and night sweats.
Eat fruits and vegetables
It is recommended that you follow a diet rich in fruits and vegetables to combat the effects of menopause, as it helps maintain healthy bones and prevent weight gain, while combating other diseases.
In addition to being low in calories, they help you feel more satiated and they manage to ward off heart diseases, which are closely linked to the loss of estrogen.
Diet high in phytoestrogens
Another natural remedy that you should follow to combat the effects of menopause is to follow a diet high in phytoestrogens, which are plant compounds of natural origin that mimic the effects of estrogen in the body, thus helping to achieve greater balance. of hormones. Besides, They help reduce blood pressure, cholesterol and the intensity of hot flashes.
In order to enjoy them, it is recommended that you include foods such as flax seeds, sesame seeds, tofu, soybeans or tempeh in your diet.
Drink a lot of water
It is necessary to drink two liters of water daily, as this helps prevent weight gain and reduce symptoms of dryness generated by reduced estrogen levels. Likewise, it can reduce swelling that can be caused by hormonal changes. One tip is to drink before eating to reduce your appetite.
Eliminate processed foods
Another tip to try to deal effectively with the effects of menopause is to eliminate processed foods and refined sugar from your life, since a diet high in them can cause sudden rises and falls in blood sugar. blood, which will make you especially tired and irritable. Likewise, in the More serious cases can cause depression and worse health bone in the case of postmenopausal women.
Use natural supplements
More and more women are choosing to use natural supplements with which to relieve the symptoms of menopause, using evening primrose oil, probiotics, black cohosh or phytoestrogens. If you want to use them, it is advisable that you first contact a specialist who advise you on the best option for the symptoms you suffer.
Include physical exercise in your daily routine
Finally, it is recommended that you include physical exercise in your daily routine, as it is very helpful in combating the effects of menopause. When talking about exercise we are not talking about having to do a marathon or very hard races, But it will be enough for you to walk a little every day or practice sports activities that interest you.
It is very effective in treating hot flashes and night sweats, while helping to improve energy and metabolism, being good for bones and joints and contributing to a reduction in stress.
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