Menopause begins in the late 40s or early 50s for most women, and it’s hard for them to abbreviate menopause symptoms. During this time, at least two-thirds of women experience symptoms of menopause.These include hot flashes, night sweats, mood swings, irritability and tiredness.
In addition, menopausal women are at a higher risk of several diseases including osteoporosis, obesity, heart disease and diabetes.Many women turn to natural supplements and remedies for relief. Here is a list of 5 natural ways to abbreviate menopause symptoms.
1. Eat Foods Rich in Calcium and Vitamin D
Hormonal changes during menopause can cause bones to weaken, increasing the risk of osteoporosis.Calcium and vitamin D are linked to good bone health to abbreviate symptoms of menopause. So it’s important to get enough of these nutrients in your diet. Adequate vitamin D intake in postmenopausal women is also associated with a lower risk of hip fractures due to weak bones.
Many foods are calcium-rich, including dairy products like yogurt, milk and cheese.Green, leafy vegetables such as kale, collard greens and spinach have lots of calcium too. It’s also plentiful in tofu, beans, sardines and other foods. Rich dietary sources include oily fish, eggs, cod liver oil and foods fortified with vitamin D.
2. Achieve and Maintain Healthy Weight
It’s common to gain weight during menopause. This can be due to a combination of changing hormones, aging, lifestyle and genetics. Gaining excess body fat, especially around the waist, increases your risk of developing diseases such as heart disease and diabetes. In addition, your body weight may affect your menopause symptoms and it can abbreviate menopause symptoms.
3. Eat Lots of Fruits and Vegetables
Fruits and veggies are low in calories and can help you feel full, so they’re great for weight loss and weight maintenance. They may also help prevent a number of diseases, including heart disease. This is important, since heart disease risk tends to increase after menopause. This could be due to factors such as age, weight gain or possibly reduced estrogen levels.
4.Avoid Trigger Foods
Certain foods may trigger hot flashes, night sweats and mood swings. They may be even more likely to trigger you when you eat them at night. Common triggers include caffeine, alcohol and foods that are sugary or spicy.
5. Exercise Regularly
There is currently not enough evidence to confirm whether exercise is effective for treating hot flashes and night sweats. However, there is evidence to support other benefits of regular exercise. These include improved energy and metabolism, healthier joints and bones, decreased stress and better sleep.
Regular exercise is also associated with better health and protection against diseases and conditions including cancer, heart disease, stroke, high blood pressure, type 2 diabetes, obesity, and it can abbreviate menopause symptoms.