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10 Natural Ways To Reduce Menopause Symptoms

by | Health

Jun 17, 2022

Every woman will get to a stage in life where they will reach menopause. It signifies the end of the menstrual cycle and fertility. At this moment, many women record menopause symptoms and discomforts to their systems. 

These can come in the form of vaginal dryness, hot flashes, painful sex, and lack of sleep. If you’re going through this, you’re not alone. There are solutions to either remove or reduce symptoms of menopause.

1. Lose Weight To Feel Great 

Studies find that most women will add weight when they get to menopause. But you need to take charge of your body and resist obesity. Weight gain will complicate menopause symptoms and increase pain. Dealing with weight at this stage is easy. Watch what you eat, especially the carbohydrate content. 

You should also ensure you maintain an active lifestyle. Reduce consumption of fast foods or other types of diets that contain trans-fat. Live a life of happiness with less anxiety that may lead to depression and weight gain.

2. Slow Down on Alcohol and Caffeine 

As you age, you must understand what your body can’t take anymore. Alcohol is okay in moderate consumption. Take too much, and your body responds aggressively. 

Alcohol can amplify anxiety and depression, which can make menopause worse. If you take too much caffeine, you might find it challenging to sleep. You can reduce menopause symptoms by taking charge of your alcohol addiction. 

Read: 10 Common Signs of Menopause to Look Out For to Get Yourself Prepared

3. Exercise Reduce Menopause Symptoms

Women who are dealing with symptoms of menopause need to give exercise a try. With exercise, you can trigger many healing hormones and enzymes in your body. Working out can also improve the flow of blood to vital parts of your body.

Exercise also reduces anxiety and depression, which makes menopause a nightmare. Endurance, strength, and balance exercises will be beneficial in reducing these symptoms. Aim for at least 2 hours 30 minutes of aerobic activity each week to get excellent results. 

Some people also include strength training and yoga in their routine. Others like to dance it out with friends. Dancing helps in maintaining bone density and mass. When planning exercises for menopause, be realistic and consider creative options. 

4. Load Up On Foods With Phytoestrogens 

Estrogen plays an essential role in the body of a woman. It regulates the menstrual cycle, takes part in childbearing, and impacts bone health. 

Humans produce estrogen in the body, but it may not be sustainable. That’s why you need to consume food rich in phytoestrogens. 

Top food with phytoestrogen includes flax seeds, soybeans, and garlic. You should also try out berries and cruciferous vegetables. Consuming phytoestrogens is one of the top natural ways to reduce menopause symptoms.

Read: 12 of the Best Anti-Inflammatory Foods You Can Eat

5. Hydrate Everyday 

Water is going to be an essential part of your diet once you reach menopause. Common symptoms of menopause like hot flashes and night sweats can cause dehydration. If you’re active in sports, you may also experience loss of fluid through sweating. 

To reduce these symptoms, you must drink plenty of water. The water will help to energize your body and increase blood flow. You’ll also feed your brain with liquid which improves mental health. 

6. Eat More Protein to Reduce Menopause Symptoms

As we age, we tend to lose bone and muscle mass due to nutritional loss and less activity. For women who are experiencing menopause, the effect can be a double challenge to combat. 

That is why eating protein is adequate to reduce menopause symptoms. You will load your body with enough protein to strengthen bones and increase muscle. 


Eggs are one of the top sources of protein for women dealing with menopause symptoms. Eggs are rich in vitamin D and iron, two nutrients their bodies require. Eating eggs help to reduce cholesterol levels, heart disease, and obesity. 

7. Manage Stress

Women who are still active in their careers will have to deal with stress. Family life sometimes is stressful and challenging for many people. 

Stress itself may not lead to symptoms of menopause. But when you combine it with drinking, sleeplessness, and poor diet, it can make menopause symptoms worse. That’s why you need to manage stress to keep you in good shape. 

Keeping a positive attitude will help reduce stress and strengthen your spirit. Instead of aggression, try to be assertive and more positive. Learn and practice relaxation techniques like meditation, tai-chi, and yoga. Exercise and a good diet will also help control stress and reduce menopause symptoms. 

Read: Is Yoga Worth It – See The Health Benefits Of Yoga

8. Load Up On Calcium And Vitamin D

During menopause, you can expect a rapid occurrence of hormonal changes. When this happens, it affects your bones. By making them weak and exposing you to osteoporosis. You can overcome this challenge by loading up on calcium and vitamin D in your diet. 

Food rich in calcium that is great for menopausal women includes milk, cheese, and yoghurt. You should also try consuming vegetables, including kale and spinach. 

For vitamin D, your best bet is to walk in the sun for a few minutes every day. If you can’t get the sun or you don’t like it, you can try taking vitamin D supplements. 

Vitamin D reduces hot flushes and night sweats which are symptoms of menopause. But you will need a doctor’s prescription for this so you don’t overdose. 

9. Get Good Sleep to Ease Menopause Symptoms

Irregular menstrual periods and hormonal levels may lead to sleep problems during menopause. Lack of sleep can cause so many issues, including anxiety, stress, depression, and the list goes on. All these effects can cause your menopause symptoms to rise and lead to more pain. 

Getting adequate sleep every night will therefore help you to reduce menopause symptoms. Moderate exercise during the day will go a long way in improving your sleep conditions. 

10. Reduce Processed Sugars

Limiting the intake of processed sugars and foods may reduce hot flashes. This is a notable menopause symptom. Processed foods react with many natural hormones in the body in a very unfavorable way. 

You should also avoid or reduce processed foods like white bread, crackers, cakes, etc. 

Refined sugar causes stress on adrenal glands, which control blood pressure. So, you are at risk of having blood pressure issues that will make menopause symptoms much worse. 

Eat less refined sugars that may harm you. Instead, go for natural snacks and fruits that are rich in energy and nutrients.

Photo by LOGAN WEAVER | @LGNWVR on Unsplash


By Emilie Schleif

Emilie Schleif is a Lifestyle Writer at GoodHealthRecipe, where she covers all things relationships and wellness—born and raised in La Canada Flintridge. She currently lives in Hamburg and loves running, hiking, and walking with her dog, Jasper.


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