In Part 1, we looked at some of the symptoms of menopause and how to use exercise, herbs and yoga as natural methods to manage menopausal sysmptoms. In this part, we continue our journey by looking at acupuncture, diet, soy and deep breathing as natural symptom management methods.
Acupuncture
Another form of alternative help is one that’s becoming more popular among menopausal women. This kind of treatment helps a women’s body achieve relief without the additional use of any medication or replacement therapies.
This form of alternative medicine, where many women are getting relief from the stress of menopause symptoms is acupuncture. Acupuncture is the practice of inserting thin needles into specific areas of the body – or the acupoints – in order to correct the body’s balance.
In a recent study on acupuncture, the treatment was found to help women deal with hot flashes, insomnia and other symptoms associated with menopause. One of the reasons that acupuncture has been so successful treating menopause is that like exercising, this alternative therapy also causes the body to release endorphins.
Treatments involving the use of acupuncture can be tailored to target each individual woman’s symptoms. In 2012, a study conducted at the Henry Ford Hospital in Detroit showed that acupuncture helped participants alleviate both hot flashes and depression.
There were additional perks that researchers found during this study, too. Not only were negative symptoms reduced, but no side effects were experienced. And to top it all off, the participants had an increased sex drive!
Mediterranean Diet
It’s a fact that menopause throws a woman’s hormones off. During menopause, more than ever, it’s important for a woman to change any unhealthy eating habits to make sure her body is getting the right nutrients.
By switching to a specific way of eating that targets problems caused by menopause, you can help lower the severity of – and in some cases eliminate – the symptoms and health risks brought on by menopause.
One of the most recommended ways for a woman to eat during menopause is called the Mediterranean Diet. This is a diet that focuses on normal, healthy eating such as fruits, whole grains, and vegetables.
But it also has an emphasis on foods containing Omega 3. The reason this is important is because Omega 3 can fight back against mood swings and it can also lower the frequency of hot flashes.
You can find Omega 3 in foods recommended on the Mediterranean Diet – like certain types of fish such as sardines or salmon – as well as nuts and seeds like walnuts and flaxseed. The consumption of legumes and lentils, oats and foods that are plant based fit in well with this diet.
The foods have been found to reduce hot flash symptoms by up to 55%, according to a study conducted by the Menopause journal. They also help reduce heart disease and stop depression from taking root.
One of the notable changes with switching to the Mediterranean Diet is found in the changing of types of oils. Olive oil is recommended for women going through menopause versus using oils with saturated fats.
Though some diets cut out red meats and diary products, the Mediterranean Diet encourages the consumption of both – as long as the servings are done in moderation and aren’t consumed too often.
Soy
If you’re a woman going through menopause right now and you don’t have soy as part of your diet, then you might want to think about changing up your meals to include this valuable resource.
Soy has been found to fight back against the frustrating symptoms of menopause. It’s especially helpful for women experiencing hot flashes. Though many people have small amounts of soy in their diet, you need to make sure that you’re getting at least two servings every day.
Several studies highlighted by the journal Menopause found that two servings a day reduced both the occurrence and severity of hot flashes by up to 21-26%. Supplements are not the same – and researchers warn against those. Instead, get your soy from food sources.
The reason that soy is so beneficial to menopausal women is because there are isoflavones in the soy protein. Isoflavones help keep the estrogen level balanced. With the balance of the estrogen, you’ll find relief from symptoms like night sweats and hot flashes.
Soy can also help fight against weight gain caused by estrogen loss. You can find foods containing soy in items like soybeans, soymilk, soy sauce, edamame, tofu and soy nuts. Soy paste is also helpful for women with menopause symptoms.
Deep Breathing
If you’re looking for a quick and helpful home remedy that can alleviate symptoms of menopause, then you can learn how to do deep breathing techniques. This technique is useful because it can help the body (and mind) relax.
Deep breathing should be done using the diaphragm, sometimes referred to as abdominal breathing. When using this technique, breathe in deeply, hold for the count of a few seconds, and then exhale slowly.
You can tell if you’re doing the breathing form correctly if – when you have your hand on your stomach – you feel your hand move upward. This technique should be practiced at least twice a day – once in the morning and again in the evening.
But anytime you feel a symptom related to menopause, deep breathing can be beneficial. The length of your deep breathing exercises should be between ten and fifteen minutes each time.
If you start to experience a hot flash, you’ll want to use the deep breathing technique. Because a hot flash causes a response in the nervous system, deep breathing helps calm that response and makes the symptoms not as difficult to deal with.
Deep breathing helps you handle stress and deep breathing techniques are also taught in meditation classes such as yoga. You’ll enjoy the added benefit of seeing your blood pressure stabilize.
Use these 7 methods to help relieve your menopausal symptoms the natural way.
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