Menopause: 4 lifestyle changes to naturally assist with this transition

From hot flashes to mood swings and sleep disturbances, menopause is a subject women usually have to deal with between the ages of 45 and 55, and it can be a turbulent time as hormone levels wreak havoc causing physical and emotional changes.

Hormone Replacement Therapy (HRT) has long been used to alleviate menopausal symptoms by replenishing estrogen and progesterone levels. It can be highly effective in reducing hot flashes, preventing bone loss, and improving sleep quality. However, HRT is not without risks, including an increased likelihood of breast cancer, blood clots, and heart disease. These concerns have led many women to seek natural alternatives.

While HRT has been a traditional solution, many women are exploring natural techniques to balance their hormones. What we eat, drink, apply to our skin, and how we manage our mental and emotional health all play a crucial role in navigating this stage with grace and vitality. Let’s start with these four steps from Eco Diva:

Diet and nutrition: Consuming a balanced diet rich in phytoestrogens, such as soy products, flaxseeds, and whole grains, can help mimic the effects of estrogen. Incorporating plenty of fruits, vegetables, lean proteins, and healthy fats ensures that the body receives essential nutrients to support overall health and hormonal balance. Tip: Try to incorporate a superfood smoothie in your meal plan to get all the good stuff first thing in the morning.

Herbal supplements: Black cohosh, red clover, and evening primrose oil are popular herbal remedies known to alleviate menopausal symptoms. However, it’s crucial to consult a healthcare professional before starting any supplement regimen. Tip: We love the A.Vogel Menoforce Hot Flush and Night Sweat Remedy, but bear in mind this is not a quick fix and only kicks in after about 4 weeks of use, so persevere, hang in there. 

 Exercise: Regular physical activity, particularly weight-bearing and aerobic exercises, can help manage weight, reduce stress, and improve sleep. Exercise also boosts endorphins levels, enhancing mood and overall well-being. Getting into nature regularly like walks in the forest, forest bathing, beach walks and trail hikes can do wonders for the hormones.

Mind-body practices: Techniques such as yoga, meditation, and mindfulness can reduce stress and improve emotional resilience. These practices promote relaxation and helped me cope with the psychological aspects of menopause.

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