The time before menopause, called perimenopause, can be hard for many women because it is a time of change. This stage usually starts in a woman’s 40s, but it can start as early as her mid-30s. It lasts until menopause when her periods stop. Hot flashes, night sweats, mood changes, and other things can be signs. Hormone replacement therapy (HRT) is a popular way to treat menopause, but many women also look for natural ways to feel better. Here are nine natural remedies that can help with some of the most common signs of perimenopause.
- Black Cohosh
Black cohosh is a herb that has been used for hundreds of years to treat many illnesses, including the signs of perimenopause. It is particularly known for its ability to reduce hot flashes and night sweats. The herb works by mimicking the effects of estrogen in the body, which can help balance hormone levels. Black cohosh can be taken in supplement form, but it is essential to consult a healthcare provider before starting any new supplement regimen.
- Flaxseed
There are a lot of lignans in flaxseed. These are chemicals that have weak estrogenic effects. These can help keep hormones in balance and ease the signs of perimenopause, like hot flashes and night sweats. Furthermore, flaxseed has a lot of omega-3 fatty acids, which are good for heart health. To eat more flaxseed, mix ground flaxseed into yogurt, cereal, smoothies, or other foods.
- Soy
Soy products contain phytoestrogens, plant-based compounds that mimic estrogen in the body. Consuming soy can help reduce the severity and frequency of hot flashes. Foods rich in soy include tofu, tempeh, soy milk, and edamame. However, it’s important to consume soy in moderation and choose whole soy foods over processed soy products for the best health benefits.
- Primrose Oil in the evening
Evening primrose oil is made from the plant’s seeds. Gamma-linolenic acid (GLA), an omega-6 fatty acid, is in it. GLA can help ease the pain and mood swings that come with approaching menopause. You can take pills to get evening primrose oil. But you should talk to your health care team before taking anything.
- Work out
A great natural way to deal with the signs of perimenopause is to work out every day. If you work out, you might feel better, sleep better, and have fewer hot flashes and night sweats. It also helps you keep a good weight, which is very important right now. Aim to do light exercise for at least 30 minutes every day. Asana, walking, or swimming are some things you could do.
- Dietary Changes
A well-balanced diet can make perimenopause symptoms a lot better. Lots of different fruits, vegetables, whole grains, lean meats, and good fats. Staying away from processed foods, caffeine, and booze can also help you deal with your symptoms. As you get closer to menopause, it’s especially important for your bones to eat foods that are high in calcium and vitamin D.
- Mind-Body Practices
Mind-body activities like tai chi, yoga, and meditation can help you feel better and less stressed during perimenopause. These activities help you relax, boost your happiness, and may even lessen the number and severity of your hot flashes. Including these activities in your daily life can be good for your body and your mind.
- Herbal Teas
Herbal teas such as chamomile, peppermint, and red clover can provide relief from perimenopause symptoms. Chamomile tea is known to help people who have trouble sleeping by slowing them down. Peppermint tea can help reduce digestive issues, while red clover tea contains phytoestrogens that may help balance hormones. Drinking these teas regularly can provide a soothing and natural way to manage symptoms.
- Acupuncture
Thin needles are put into certain parts of the body during acupuncture, a traditional Chinese medicine method. By balancing the body’s energy flow and encouraging the production of natural chemicals that ease pain, this exercise can help ease the symptoms of perimenopause. Some studies have shown that acupuncture can help women going through perimenopause sleep better, have fewer and less severe hot flashes, and have a better quality of life generally.
Conclusion
Perimenopause can be a challenging time, but natural remedies offer a variety of options for managing symptoms. From herbal supplements and dietary changes to mind-body practices and acupuncture, there are many ways to find relief. You can get through this change more easily and comfortably if you use these natural treatments and work closely with your doctor. Keep in mind that perimenopause is different for every woman, so it may take some trying different things to find the ones that work best for you.