Menopause begins in the late 40s or early 50s for most women. It usually lasts for a few years.
During this time, at least two-thirds of women experience symptoms of menopause (1).
These include hot flashes, night sweats, mood swings, irritability and tiredness (1).
In addition, menopausal women are at a higher risk of several diseases including osteoporosis, obesity, heart disease and diabetes (2).
Many women turn to natural supplements and remedies for relief (3).
Here is a list of 11 natural ways to reduce the symptoms of menopause.
1. Eat Foods Rich in Calcium and Vitamin D
Hormonal changes during menopause can cause bones to weaken, increasing the risk of osteoporosis.
Calcium and vitamin D are linked to good bone health, so it’s important to get enough of these nutrients in your diet.
Additionally, calcium-fortified foods are also good sources, including certain cereals, fruit juice or milk alternatives.
Sunlight is your main source of vitamin D, since your skin produces it when exposed to the sun. However, as you get older, your skin gets less efficient at making it.
If you aren’t out in the sun much or if you cover up your skin, either taking a supplement or increasing food sources of vitamin D may be important.
BOTTOM LINE:A diet rich in calcium and vitamin D is important to prevent the bone loss that can occur during menopause.