11 Natural Ways to Reduce Symptoms of Menopause

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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.

Adequate vitamin D intake in postmenopausal women is also associated with a lower risk of hip fractures due to weak bones (4).

Many foods are calcium-rich, including dairy products like yogurtmilk and cheese.

Green, leafy vegetables such as kale, collard greens and spinach have lots of calcium too. It’s also plentiful in tofubeans, sardines and other foods.

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.

Rich dietary sources include oily fisheggs, cod liver oil and foods fortified with vitamin D.

BOTTOM LINE:A diet rich in calcium and vitamin D is important to prevent the bone loss that can occur during menopause.

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