Easing Menopause Symptoms: Natural Ways

alarm indicating time for menopause symptoms

It is inevitable for women to get menopause in their life as they age. Menopause symptoms can last longer and become very uncomfortable.

These include mood changes, urinary incontinence, hot flashes and much more.

As the menstrual cycles come to a stop, you experience menopause and these symptoms can last for a few years, they can cause huge discomfort spiraling you into depression.

What you can do is to cope with these symptoms and try to reduce them using natural remedies.

Though first, you should talk to your doctor about getting hormone therapy and other treatments to reduce the symptoms.

Alongside try the lifestyle and dietary changes that can help you feel better.

What are these remedies? Keep reading to find out!

old woman having hot flashes menopause symptoms

What Are Menopause Symptoms?

A woman will begin to feel these symptoms when she enters her perimenopause stage.

Women experience natural menopause in their 40’s to 50’s however, it can be different for every woman.

Here you will start experiencing a series of uncomfortable menopause symptoms. These include:

Hot Flashes 

Hot flashes refer to feeling sudden heat more so in the upper body parts.

This the most common symptom that at least 3 out of 4 women in menopause face.

In fact, some even start experiencing it before their periods stop.

Hence, they can start a year before your periods stop and last even a year after they stop.

Though, some studies show that you can still experience them up to 14 years after menopause.

The sudden heat in the upper body parts leads to blotches in the neck, arms and chest.

The face and neck redden.

Moreover, this is followed by heavy sweating which results in cold chills.

The cold chills or cold flashes can occur more often than the hot flashes.

Hence, the body fluctuates from feeling very hot or very cold.

Difficulty Sleeping 

When the progesterone levels decrease they disrupt sleep and do not let you rest properly.

Moreover, hot flashes happen because of low estrogen and progesterone levels that result in sweating and cold chills that will not let you take a good night’s sleep.

To add to that, there is urinary incontinence and other urinary problems that wake you up several times in the night.

Hence, the rest of your day is equally tiring because of improper sleep.

Changes in Mood 

If you had mood swings during your time of the month and postpartum depression then you are likely to feel these mood changes in menopause too.

Though, even if you did not ever feel any mood swings, there is still a possibility to undergo them during your menopause.

These include most noticeably irritability and crying spells.

They can arise from other factors as well such as family issues and stress may elevate it.

These mood swings are not the same as depression.

However, depression and anxiety are other prominent signs.

You experience them because of the hormonal changes in your body or it could also be the loss of fertility.

Either way, it is a prominent symptom that you cannot simply ignore.

old woman with memory and mood issues

Problems with Vagina

Your vagina may get drier because of low hormone estrogen levels in the body.

The vaginal tissue becomes thinner leading to itching, burning and pain.

This thinning can result in cuts and tears in the vagina putting you at risk of sexually transmitted diseases (STDs).

Urinary Issues 

It is common to have problems with the bladder during this phase of life.

Women may go through both forms of urinary incontinence,  urinary urge incontinence and urinary stress incontinence.

The low estrogen levels cause the urethra to become weak to the extent that it is hard to hold urine known as urge incontinence.

It may even leak out when you sneeze, laugh or cough, which is urinary stress incontinence.

This can also disrupt your sleep at night and cause you to wake up several times.

Memory Issues 

You may have difficulty focusing and forget things.

However, this is not linked with low estrogen levels in perimenopause and menopause.

But with depression and lack of sleep, that are other symptoms during this time.

Irregular Periods

An irregularity in your periods hints towards perimenopause.

They can be heavier or lighter, occur more often or less, last longer or just a few days.

Though, this does not always mean that skipping periods or having irregular ones is pointing towards menopause.

woman drinking milk to ease menopause symptoms

Easing Menopause Symptoms Through Diet

Eating Calcium-Rich Foods

During menopause, you are at a greater risk of developing other diseases such as osteoporosis.

The low levels of estrogen can weaken your bones hence, it is important to take calcium and Vitamin D during this time.

In fact, taking Vitamin D can lower the chances of getting hip fractures because of brittle bones.

Take dairy products such as milk, cheese and greens like kale and spinach.

You will also find calcium in tofu and sardines.

Vitamin D is plentiful in the sun but you can also find it in fish and eggs.

Besides you can take calcium and Vitamin D supplements but bringing dietary changes is more healthy.

Taking Foods Rich in Phytoestrogens

Phytoestrogens are compounds found in plants that have a similar effect on the body as estrogen.

Therefore, they aid in reducing the symptoms such as hot flashes.

Foods that contain phytoestrogens include tofu, soybeans, beans, flaxseeds and sesame seeds.

In fact, research suggests that taking soy helps reduce blood pressure, cholesterol levels and fewer hot flashes in women during menopause.

Though, take everything in moderation as there is still less evidence on it.

Replace Sugar and Processed Foods with Fruits and Vegetables 

A high-carb diet can increase your blood sugar levels.

This can worsen irritability and depression.

Furthermore, eating processed foods can affect your bones and result in poor bone quality and health.

Replace it with fruits and vegetables which are low in calories, sugars and carbs.

They also reduce the risk of heart disease which can occur in postmenopausal women.

Furthermore, they prevent bone loss and bone breakdown.

Therefore, they also provide protection against osteoporosis.

While you take care of your diet, remember to take all your meals.

Skipping meals can worsen your symptoms and result in binge eating causing weight gain.

eating healthy food

Healthy Eating and Drinking Habits

In order to deal with hot flashes, keep drinking more water.

Moreover, the drop in estrogen levels will cause dryness.

Hence, fill yourself up with enough water, minimum of 8 glasses in a day.

It aids in losing weight and satiates you.

Not to forget, it increases metabolism.

What’s more, is that it can reduce bloating that happens because of hormonal changes.

So, the more you drink water during this time, the healthier you will feel.

Furthermore, try to avoid certain trigger foods that cause your hot flashes or other symptoms.

These triggers can also be non-food related such as stress and hot weather.

However, they can also likely be caffeine, spicy foods, alcohol and sugars.

Note if you get hot flashes after eating certain foods and stop consuming them for some time.

Also, you will have to make extra effort to control your weight during this time.

Women gain weight in menopause because of hormones, stress, aging and lifestyle changes.

However, if you control and much better reduce it then there are fewer chances of feeling hot flashes and night sweats.

Hence, weight loss relieves you of some symptoms.

You can eat proteins to facilitate weight loss because they make you full and burn more calories.

Moreover, eating proteins prevents the loss of lean muscle mass.

Hence, eating more of it like legumes, fish, and eggs will prevent you from binge eating and gaining weight at this time.

women exercising together coping with mood swings


To relive a few signs you will have to make lifestyle changes to cope with them.

If you get night sweats then it’s better to wear light clothing of breathable fabric that does not interrupt during sleep.

Use light blankets rather than warm quilts.

Moreover, use air conditioning or a fan to not feel extremely hot.

In order to deal with vaginal dryness, use over-the-counter or prescription topical creams, lubricants or moisturizers.

If you feel very depressed then it is better to get antidepressants.

Similarly, birth control pills can help ease your mood swings.

Another important thing is to exercise.

It not only lifts your mood but also helps you to stay fit during this time when your body is accepting changes.

It helps you sleep better, reduces stress, improves your bone health and metabolism.

Exercise and meditation can improve the quality of your life.

It can aid in bringing new energy to your body and outlook on life.

Similarly, as you feel a brain fog with an inability to focus, exercise helps you become present at the moment.

You can also sharpen your mind by adopting new hobbies and learning new skills.

Some women also notice hair loss and an increase in facial hair.

You can not ease these symptoms but prevent them from worsening.

Using gentle hair care products that are toxic-free can stop further hair loss.

Moreover, bleaching, waxing and laser can help you get rid of the visible facial hair on the cheeks and chin.

This way you can cope with these uncomfortable menopause symptoms.


Menopause symptoms can last years hence, you need to accept them and make changes in your lifestyle to cope with them.

These lifestyle and dietary changes are also generally good for your health, mind and body.






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