Since the first period as a young and reckless teenager, women know that someday they will reach menopause.
Menopause is a natural condition of the feminine body through which everyone goes at a certain stage in their life. However, studies show that 73% of women worldwide do not treat their menstrual symptoms.
While the demand for natural remedies for menopause is constantly growing, this guide is for those women who are willing to go the extra mile in embracing a new perspective.
What is Menopause?
As you might already know, menopause is the time when your menstrual periods come to an end. It is usually diagnosed after a 12-month period without a menstrual cycle.
The word is frequently used to describe the changes that occur soon before or after you cease getting your period, which marks the end of your reproductive years. Menopause is therefore divided into three phases that might span several years: perimenopause, menopause, and postmenopause.
It comes with various signs and symptoms for each of these stages, but we will talk more about this later on.
The Impact Menopause Has On Your Health
But what exactly does menopause imply in terms of health?
In short, after this stage, a woman’s body generates less estrogen and progesterone. These changes can raise a woman’s chance of developing osteoporosis, dental health issues, and cardiovascular disease.
Do you feel the need for change? Stop being captive inside your very own body and learn more about menopause relief!
Unveiling the Myths: A Dissection of Menopause. Signs and Remedies.
Is menopause as worrying as it seems?
As we have mentioned, it is a natural and beautiful stage in every woman’s life, marking the end of a cycle and the beginning of another. Yet, people seem to have misleading information about its signs and remedies.
Let’s discuss a bit more about the most common misconceptions and see whether they are informed opinions or not!
Myth #1: Menopause Only Causes Physical Symptoms
This transition period in a woman’s life comes with a full pack of symptoms which indeed includes physical changes, but the list goes way beyond.
Let’s have a look at the most common signs of menopause:
- Mood Swings: Despite the fact that the majority of women reach menopause without developing mental conditions, an estimated 20% of women experience mood swings and anxiety at this time. Yet, why do menopause mood swings happen?
It all starts with estrogen. Estrogen is the hormone at the root of a woman’s reproductive processes. When a woman reaches menopause, her ovaries begin to produce less estrogen. Later on, estrogen regulates how much serotonin is created in the brain. It is important to know that serotonin is a neurotransmitter highly active in mood regulation.
- Vaginal Dryness: This story is rather simple. A single coating of wetness covers the vaginal walls in most cases. The cells of the vaginal walls release this moisture, which aids sperm survival and movement. Vaginal secretions and moisture decrease when estrogen production declines in menopause and vaginal dryness may emerge.
- Irregular Menstruation: As your periods become more irregular, you may notice that they are occurring more frequently or less frequently than before. At the same time, your period’s duration might change: they might be longer or shorter than before.
Due to swings in hormone levels as the body changes, some people may suffer spotting in between their already irregular periods. And this can be, in fact, one of the first signs of menopause. Yet, if your menstruation is late, you should also consider pregnancy, as you are not fully infertile at this stage.
Myth #2: The Only Remedy For Menopause Is Taking Hormones
Indeed, hormone therapy is one of the most common remedies for menopause, especially for symptoms such as vaginal dryness or irritation. Yet, the situation is not that simple.
The so-called estrogen therapy increases the risk of blood clots in the legs and lungs, in the exact same manner as contraceptive pills do. And, as if that wasn’t enough, hormone treatment appears to be linked to an increased risk of breast cancer.
But fear not, there are more remedies for menopause. Instead of hormone replacement medication, some women choose to address their symptoms with herbs and nutritional supplements. And we believe you are one of them.
Natural menopause treatment exists and it is here to stay.
To make your life even easier, we will deep dive into the best natural remedies for menopause mood swings.
All women are different, yet we all go through the same things when dealing with menopause. Find out how Elizabeth found relief for her menopausal symptoms by reading this insightful piece!
5 Natural Remedies for Menopause Mood Swings You Might Not Know About
Ever since the first signs of menopause start to appear, women are looking for natural menopause treatments that really work. And this is no easy task by any means.
In order to offer you natural menopause support, it is time to introduce you to five of the most efficient natural remedies for treating menopause.
1. Reconnect with Your Body: Engage in Physical Exercises
Exercising on a regular basis can greatly assist in reducing the symptoms of menopause. This is why it is at the top of our list when thinking about natural menopause treatment.
How? As you probably know, physical activity can help elevate one’s spirits and alleviate depression. Exercise also helps to relieve stress, reduce irritability, and limit night sweats.
Endorphins, or feel-good neurochemicals generated during exercise, are thought to help counterbalance some of the hormonal changes that might cause extreme mood swings. When dealing with menopause, aerobic exercise such as walking, jogging, biking, or swimming is highly advised.
To show you better proof, we scrutinized some of the most important benefits of exercising during menopause:
- Improving the overall heart condition: A neglected cardiovascular system may lead to a variety of different ailments. Including frequent cardio workouts that leave you gasping for air can help you become more rigorous, fit, and, most importantly, healthy.
If you go to the gym, change up your training by doing 3 sets of 12 reps of pressure rowing, resistance bands, or mountain climber exercises while running on the treadmill.
- Keeping your spirits up: If you establish realistic objectives, slow-paced exercises like gentle jogging, cycling, hiking, and swimming can enhance your general health in the long term. If you exercise moderately on a weekly basis, you won’t feel tense or tired as a result of menopause. Invite a buddy along to keep you motivated, or simply listen to an inspiring song on your earphones.
- Enhancing bones and muscles: When women reach menopause, they begin to experience a variety of symptoms, some of which are unpleasant and unsettling. Mild and moderate-intensity exercise can help to alleviate such symptoms naturally, without the use of medications. Muscle and resistance exercise are excellent ways to combat osteoporosis symptoms and enhance the proper function of bone and muscle.
However, the thing that matters the most in terms of physical activity is being consistent. If you create a regimen that includes workouts you love, you’ll be more likely to stick to it on a daily or semi-daily basis. You may also try changing up your workout routines to push yourself and get your body with new motions and stretches that it might not have liked before.
Don’t know where to start? Watch this video and practice 7 of the best exercises you can do when dealing with menopause!
2. Breath In, Breath Out: Meditation & Breathing Exercises
Most people nowadays understand that meditation and deep breathing are good for both mind and body. So it comes as no surprise that these techniques are natural remedies for the mood swings caused by menopause.
According to research conducted by Johns Hopkins University, mindful meditation reduced psychological stress such as pain, anxiety, and sadness in 47 trials. While there are many types of meditation around the world, deep breathing exercises are the common denominator between all of them.
Without even knowing, the majority of individuals do not breathe in a way that provides enough oxygen to the body. When you breathe shallowly, stagnant air, its residue, and contaminants can become trapped in your lungs, causing laborious breathing and toxic accumulation. Deep breathing, on the other hand, pumps oxygen through the blood and cells. This is why it is one of the most important menopause natural remedies.
To further help you better breathe, let us introduce you to the most helpful types of breathing:
- Paced Respiration: This technique is recommended for menopausal women by the North American Menopause Society (NAMS). When it comes to menopause, it’s very effective at alleviating hot flashes and nocturnal sweats. When you feel a hot flash coming on, do this breathing exercise for 15 minutes every day.
- Diaphragmatic Breathing: It strengthens your muscular endurance while expanding your diaphragm to bring in more air. Every day, for 10 minutes, take calm, deep breaths. As a side note, it may be simpler for you to practice diaphragmatic breathing while lying down when you first learn it.
- Alternate Nostril Breathing: It helps to relax the entire body by calming the mind, reducing anxiety, and bringing a sense of serenity to the mind. It also prepares the mind for meditation by soothing it, which might be beneficial for people who are having trouble settling down before meditating.
- Guided Visualization Breathing: When we utilize our brains to guide energy flow during inhalation, we tend to relax more than normal. The notion of abdominal breathing is used in this approach. We tell our breath everything we want it to achieve (cure, love), as well as where we need it to flow (neck, head).
Are you breathing properly during menopause? Watch this video and find the answer to this question.
3. Embrace Your Creative Aura
You might now know, but when you reach menopause, your creativity is in full swing.
Despite the fact that women’s memory declines as they approach menopause, their brain accomplishes something amazing: they stay in a condition of eternal creativity. Your hormones don’t go through the same spikes and cycles once your period ends.
In fact, after menopause, women report being more creative than when they were younger. They are driven to create or to grow a creative activity that seems like an itch that must be scratched. Stitching, musical instruments, knitting, photography, painting, calligraphy, ceramics, gourmet cuisine, poetry, handcrafted books, gardening, fabric arts, dancing, are some of the activities women usually engage in.
Embracing your creative aura is one of the best natural remedies for menopause. Many pieces of research have been conducted on the impact of creativity on cognitive decline. Learning a new instrument or language in your 50s is not a novel suggestion. Maturity, instinct, and a decreased concern for other people’s opinions come with age. Turning that tendency inward and learning to nourish yourself can free you from needing to nurture others.
Yes, creative endeavors have a direct impact on how a woman achieves menopause relief. To alleviate anxiety and find satisfaction, it is important to practice your creative go-to activity every day.
Watch this TED talk delivered by neuroscientist Lisa Mosconi and learn how menopause affects your brain!
4. You Are What You Eat: Diet and Alimentation
You know what they say: an apple a day keeps the doctor away!
While it might sound quite basic, proper diet and alimentation are some of the best natural remedies for menopause. Good nutrition can help avoid or alleviate some of the symptoms that can arise during and after menopause.
As such, we put together a list of items that should be part of your diet, as well as some that should be avoided as much as possible.
What To Eat During Menopause
- Fruit and Vegetables: Vitamins, minerals, fiber, and antioxidants abound in fruits and vegetables. As a result, according to American dietary guidelines, you should cover half of your plate with fruits and vegetables.
- Protein: The loss of muscle mass and bone strength associated with menopause is linked to a drop in estrogen levels. As a result, women going through menopause should increase their protein intake.
- Dairy: The loss of estrogen during menopause might raise the incidence of fractures in women. Calcium, phosphorus, potassium, magnesium, and vitamins D and K are all found in dairy products like milk, yogurt, and cheese, and are all important for bone health.
- Whole Grains: Reduced risks of heart disease, cancer, and early mortality have all been linked to a diet high in whole grains. Whole grains are abundant in fiber and B vitamins including thiamine, niacin, riboflavin, and pantothenic acid, as well as other minerals.
What To Avoid During Menopause
- High-Fat Foods: Fat should account for no more than 25% to 35% of your daily caloric intake. Limit your daily intake to less than 7% of your total daily calories. Saturated fat elevates cholesterol levels and increases your chances of developing heart disease. Fatty meats, full milk, ice cream, and cheese all include it. Limit your cholesterol intake to 300 mg per day or less.
- High-Salt Foods: In postmenopausal women, high salt intake has been associated with reduced bone density. Furthermore, the loss of estrogen after menopause raises your chance of getting high blood pressure. This risk can be reduced by lowering your salt consumption.
- Added Sugar: Added sugars are known for quickly boosting blood sugar levels. The more processed a product is, the greater its impact on blood sugar. As a consequence, cutting less on added sugars during menopause may help you avoid hot flashes.
- Alcohol and Caffeine: Caffeine and alcohol have been shown in studies to cause hot flashes in women going through menopause.
Unsure where to start shaping your menopause diet? Take a look at this guide to nutrition during menopause.
5. Avoid Medications: Here Are The Best Menopause Natural Herbs For Treating Mood Swings
Many women reject hormonal treatment as a solution for menopausal symptoms, preferring instead to seek comfort from other sources.
Fortunately, there are a variety of natural therapies to assist you when dealing with menopause symptoms, and we put together a shortlist of the best herbs for you. Just make sure to see your specialist before using any vitamins or herbs.
Ginseng
Ginseng is a medicinal plant that has been utilized by the Chinese, Koreans, and Native Americans for as long as five thousand years. Many people believe that ginseng can help with practically all menopausal symptoms, including hot flashes, reduced libido, and mood swings.
Ginseng also boosts stamina and energy, preventing exhaustion throughout the day, thanks to a part called “ginsenosides.”
Nowadays, ginseng is available in a variety of forms, including tea, powder, and extract.
St. John’s Wort
St. John’s wort, one of the most widely used herbs in the United States, has long been used as an alternative treatment for menopausal mood swings, better sleep, relaxation, and decreased melancholy and anxiety.
The leaves and flowers of Hypericum perforatum, a wild blooming plant, are gathered and dried. After that, they can be made into tea or consumed as a tablet or a drink.
Black Cohosh
Black cohosh is a herb that comes from a buttercup plant and has been used for generations. Black cohosh comes in a variety of forms, including capsules, pills, and water.
For women who don’t want to utilize hormone replacement therapy or antidepressants to alleviate their menopausal symptoms, black cohosh is one of the most popular and well-studied natural hot flash cures.
Nowadays, black cohosh is most likely to improve symptoms associated with estrogen decreases or imbalances.
Soy
Research on whether soy can assist with hot flashes has yielded conflicting findings.
Soy proved to be good for menopausal symptoms such as hot flashes. This protein relieves a variety of menopausal symptoms, resulting in symptomatic alleviation and a higher quality of life for menopausal women.
Yet, soy has a comparable biological action to estrogen. As a result, you should use it with caution, especially if you’re on estrogen treatment or at risk of breast cancer.
Do you want to know more about menopause natural herbs for treating mood swings? We have a video for you!
Take Menopause Mood Swings Into Your Own Hands!
Menopause should not be a scary part of your life, but rather a normal continuation of your healthy lifestyle.
And this guide clearly provides you with some useful tips and tricks of how you could naturally embrace menopause.
No matter the manner in which you decide to treat menopause, one thing goes without saying.
You should consult with a specialist.
And most importantly, you should consult with a specialist that believes in alternative therapy as much as you do. Do not rush towards hormone therapy when there is still so much that could be done.
The change CAN happen naturally.
Don’t worry, we have got you covered. Do you want to find out more about how to naturally treat your menopause or any other medical issues you might face? Then book a consultation with us! (link to be provided)