Minimizing the symptoms associated with menopause is the goal of many women. Although you can go to medical treatments, there are also natural remedies that help to better cope with the symptoms of women at this stage, hot flashes, insomnia, vaginal dryness, osteoporosis, weight gain, cholesterol levels, constipation, mood swings … Take note of these natural alternatives to combat these uncomfortable symptoms.
Evening Primrose Oil
It is an excellent complement to control mood swings and headaches. Evening primrose oil is an antioxidant and has essential fatty acids beneficial to health. It is rich in vitamins and minerals, combats inflammation and chest pains, as well as improving concentration and blood circulation.
Evening primrose oil favors the rehydration of the mucous membranes so it treats vaginal dryness and can also help minimize hot flashes. It is also considered a great ally to avoid fluid retention and swelling.
With the arrival of menopause, it is necessary to protect and strengthen the bones to prevent osteoporosis. Vitamin D provides well-being, strengthens the immune system, promotes calcium absorption through the intestine and helps maintain healthier skin.
If you want to strengthen bones and teeth in a natural way, monitor your vitamin D levels, you can always supplement it under medical supervision, and you can synthesize it naturally by exposing yourself to the sun without protection on a daily and controlled basis, at least 15 minutes a day (and not in the central parts of the day in summer). Exposing yourself to the sun will also help you regulate circadian rhythms and sleep better.
Iron and calcium
Hot flashes at night prevent a good rest and this, in turn, causes fatigue and bad mood. If you suffer these episodes you will feel more tired and irritable, you may even have noticed a lack of concentration or memory. To treat that fatigue and feel vital and lively again, do not forget to include iron-rich foods such as spinach, lentils, almonds, oats, raisins or chickpeas in your diet.
Calcium is essential for the care of bones and teeth, do not limit yourself to dairy, there are foods very rich in calcium such as bluefish, sesame seeds, shellfish or seaweed
To regulate the intestinal transit, chia seeds are a very good option to help clean the intestine and it will also facilitate weight control. They are a great source of Omega 3, are satiating and have antioxidants that fight damage caused by free radicals.
You can include chia seeds in your diet by adding them in smoothies, hamburgers, biscuits, stews, healthy ice cream …
Green leafy vegetables
Kale cabbage, spinach, lettuce, chard … are foods rich in folic acid (vitamin B9) and phytosterols. Folic acid naturally favors estrogen production, which helps hormonal regulation. Phytosterols are heart-healthy and will help lower cholesterol levels.
Maca, legumes and nuts are also recommended during menopause to alleviate unwanted symptoms. The most important thing is to have a healthy and balanced diet in which you avoid sugar, ultra-processed and carbonated soft drinks, giving priority to real food. Also, forget about tobacco and a sedentary lifestyle that will only aggravate the symptoms of menopause.
A healthy diet together with recommended practices such as meditation, taichi or yoga to control anxiety, stress and irritability while gaining flexibility, strength and well-being, are essential to take care of body and mind. Follow these tips and get ready to start one of the best stages of your life.