How to Deal With Menopause? 7 Natural Methods
You’ll start to notice the effects on menopause creep into your life in your early 50s. Some women experience delays, starting menopause in their 60s, while others see the early onset of the condition in their 40s.
Learning how to deal with menopause is frustrating for many women. The effects of the condition on your physical and mental health present a new set of challenges for you to overcome. Symptoms of menopause include night sweats, hot flushes, irritability, fatigue, and mood swings.
Post-menopausal women also deal with physical issues like osteoporosis, diabetes, and heart disease. However, menopause doesn’t have to ruin your life. Here are a few strategies you can implement to help you get through this challenging time.
- Increase Your Vitamin D Consumption
We don’t get any vitamin D from our diet. The only way to accumulate this vitamin in your system is through supplementation or direct exposure to sunlight. Many think that they have sufficient vitamin D levels because they spend a few minutes in the sun each day.
However, the reality is that nearly 80% of all Americans are deficient in this vitamin. To get enough vitamin D from sunlight, you’ll have to stand in the midday sun, with your entire upper-body exposed to the light. After around 15-minutes of exposure, you should absorb enough sunlight through your skin to top off your vitamin D levels.
Most women don’t have that kind of time to sit around and sunbathe for hours each week. Therefore, the only way you can get sufficient vitamin D into your body is through supplementation. Consume 1,000-IU to 2,000-IU of vitamin D each day, and you’ll have plenty of this vitamin on hand.
It’s important to note that high doses of vitamin D above the 4,000-IU mark can result in complications with calcium buildup in your bloodstream.
- Get to a Healthy Weight
Obesity is a real problem in the United States. More than 35-percent of all American women are dealing with the effects of obesity in their life. Obesity is the leading contributor to disease and adverse health disorders in Americans. It’s a common comorbidity in adults that die of other issues, such as cardiovascular disease and diabetes.
Obese women will have a much harder time dealing with the effects of menopause. The combination of changes in your hormone profile, lifestyle, and genetics all contribute to increased symptoms of heart disease and diabetes in obese women.
A study of over 17,000 post-menopausal women shows that those women that managed to lose 10-lbs of adipose tissue (body fat) eliminated the effects of night sweats and hot flushes.
Losing weight isn’t easy, and depending on your condition, it could take you a year or more to reach a healthy weight. We recommend you hire a nutritionist and personal trainer to help you with your weight loss.
- Try Red Light Therapy
Red light therapy is gaining traction as an effective treatment to help mitigate and prevent menopausal effects on the body. As women enter menopause., they start to experience a slowdown in collagen production. As a result of the drop, they begin to notice the onset of “vaginal atrophy,” where the vaginal walls and the labia start to thin.
This effect occurs due to the drop in collagen production in the skin after menopause hits. Red light therapy can help to stimulate the production of collagen in the pelvis and the vagina, reversing the effects of vaginal atrophy.
- Avoid Inflammatory Foods
Some foods cause a cascade of inflammation throughout your body. Eating processed foods and refined carbohydrates will cause a spike in systemic inflammation in the body. As a result, you feel sluggish and tired, with low levels of motivation and self-esteem.
Eliminating sugar and fast foods from your diet can dramatically improve your well-being. As the inflammation subsides in your digestive system, you’ll notice your thoughts are clear, your mood improves, you have fewer aches and pains, and your sex drive improves.
- Exercise Every Day
Exercise is a critical component for fighting the aging process. You can end up experiencing a rapid onset of menopausal symptoms without getting enough exercise in your life. As mentioned, women who experience menopause are also at risk of developing the symptoms of osteoporosis.
The degenerative bone condition causes a loss of bone density, making you more predisposed to breaking bones during falls. Menopause also causes a drop in protein synthesis, resulting in a decline in muscle mass.
However, by exercising, you can mitigate the effects of osteoporosis and muscle loss, which is why you need to make sure you get some form of a workout each day, even if it’s just a walk around the block.
- Eat Foods High in Phytoestrogens
Phytoestrogens occur naturally in foods, and they are a good way of boosting your levels of estrogen. Estrogen is the primary female hormone, and when we enter menopause, the brain and hypothalamus start to turn off the tap to this vital female hormone.
Foods like soybeans, tempeh, tofu, flaxseed, linseed, beans, and sesame seeds are all high in phytoestrogens. Add them to your diet, and watch your mood and health improve.
- Stay Hydrated
During menopause, many women start to notice the onset of female dryness. This condition occurs when the Bartholin’s ducts at the opening of the vaginal don’t secrete enough lubricating fluid during sex. As a result, you might start to notice that sex feels painful, and penetration hurts.
Make sure that you stay hydrated and drink the recommended 64-ounces of water each day. For the best results, we recommend you drink alkaline water. It’s important to note that drinking too much water may also cause incontinence symptoms.
Make sure you listen to your body and give it the hydration it needs for efficient metabolism.
- Menopause is a natural part of the aging process.
- You can mitigate the effects of menopause using natural methods to boost hormone production.
- Red light therapy can help to resolve some of the issues involved with menopause, such as collagen loss.
- Eating right and exercising play a key role in helping you manage the effects of menopause.