Hot flashes and night sweats are common occurrences for women going through menopause — but just because you’re aging doesn’t mean you have to suffer side effects without relief. No matter what your age or symptoms, the good news is that with the right natural remedies, you may be able to alleviate or even stop some menopausal symptoms completely. If you or someone you love is looking for a better way to deal with menopausal side effects, keep these ideas handy:
Because of the way it affects hormones and raises endorphins in the body, exercise is an excellent tool for fighting menopausal hot flashes. Plus, you don’t have to devote enormous amounts of time toward your workout routine, either. Even exercising just three times a week for 20 minutes has been shown to make a big difference — so add occasional workouts to your routine to see how it improves your overall wellness.
There are a range of herbal supplements that may be helpful when a patient is frustrated by hot flashes, such as black or blue cohosh, unicorn root, fennel or wild yam root. Plus, because hot flashes tend to deplete the body of key nutrients like magnesium, potassium and vitamins B and C, finding ways to boost these nutrients such as with red clover or oatstraw infusions can help with improving symptoms.
Supporting your body with nutrients can also be done through diet — by eating foods rich in minerals and vitamins on a regular basis. Likewise, avoid known stimulants that may act as triggers for hot flashes, like spicy or acidic foods, caffeine, alcohol, white sugar and tobacco.
A healthy dose of vitamin D is good for more than immunity; it’s also important for cell growth, bone renewal and hormonal balance, all of which play a key role in menopausal symptoms. Make it a goal to get 15 to 20 minutes of sunshine each day, so your body can absorb the natural Vitamin D of sun exposure — just be sure to wear sunscreen and a hat, too.
Long regarded as an effective pain reliever and health booster, acupuncture may also have benefits for menopausal patients. This treatment provides a natural alternative to hormone therapy that can help with hot flashes and depression.
Participating in regular yoga may be able to alleviate a variety of menopausal side effects, from hot flashes to irritability to depression. Combining exercise and meditation, yoga encourages relaxation and stress relief, both of which are welcome in a menopausal patient.
When a hot flash strikes, any kind of cooling relief can help, and that’s exactly why sipping ice water or juice is a good idea. Pick a drink packed with antioxidants, like a green juice loaded with fruits and vegetables, and you’ll also gain the health-supporting benefits of vitamins in every glass.
When it comes to menopausal symptoms, there is a lot you can do to improve the way you feel from day to day. Use the ideas above to support your body and feel like yourself again — and stay informed about what is happening to your health during menopause. The more you know, the less frightening this new stage will feel. If you’re dealing with menopausal symptoms in this current season of life, be encouraged! You can take steps to improve your overall outlook and symptoms right now.
Cheretta A Clerkley is a strategic marketing health care professional for the Hormone Health Network. Cheretta and her team focus on helping their clients understand what happens when they go through menopause and help control the symptoms.