Menopause Diet – Top 10 Foods to Assist with the Symptoms of Menopause

Menopause is not an easy transition for most women, however focusing on a menopause diet and increasing some foods can help a great deal in making it as stress-free as possible. Although some risk factors can’t be undone, proper diet and nutrition can help coax your body into becoming an optimum tool for wellness and deal with the symptoms of menopause.

Menopause Diet – the top 10 foods

Number 10 made up of almonds - top 10 foods for menopause

This list represents the most beneficial foods you should include in your menopause diet:

  1.  Low-fat dairy products
  2. Soy products such as tofu and soy milk
  3. Seeds such as linseeds
  4. Salmon, sardines, and other oily fish
  5. Vegetables
  6. Fruit
  7. Oat porridge and whole-grain cereals
  8. Wholegrain bread
  9. Nuts and Legumes
  10. Red meat

 Basic Dietary Guidelines for managing the symptoms of Menopause

Iron rich foods for dealing with the symptoms of menopause

Increase Iron

During menopause, you need to replace your body with sufficient iron intake. Three servings of iron-rich foods are enough to meet this deficiency and to maintain the recommended dosage of 8 mg per day. Sources of iron are red meat, fish, poultry, eggs, nuts, enriched grain products, and leafy green vegetables.

Calcium rich foods

Calcium

Include adequate calcium intake of up to 1,200 mg per day is recommended for women aged 51 years and older. Dairy products are not the only good sources of calcium, as you can still find it in legumes, bony fishes, or broccoli. Make sure you eat and drink at least 2-4 servings of calcium-rich foods per day.

Fiber

Adult women should get 21 grams of fiber per day. Good sources of fiber include cereals, pasta, whole-grain products, rice, pasta, vegetables, and fresh fruits.

Reduce Fat Intake

Fat intake should make up about 25%-35% of your daily calorie intake. Limit products rich in saturated fats such as whole milk, ice cream, fatty meats, and cheese. Instead, stock up on good cholesterol sources such as cold-water fish and plant oils from sunflower, olive, or safflower.

Salt and Sugar

Use salt and sugar in moderation as it is linked to higher chances of acquiring cancer. It is also associated with high-blood pressure. So cut back on bacon, as well as smoked and grilled foods.

Increase water consumption

Increase Water

Water helps you keep hydrated and sufficient intake of it is important is maintaining the vital functions of the body. Enough fluid intake is very essential especially in menopause in order to compensate for the water loss during night sweats and hot flashes.



What Foods Should I Eat?

Tofu and Soybeans
A good menopause diet will include certain types of foods that will help menopause treatment.  They need to contain important isoflavones plant estrogens that mimic the actions of estrogens in the body. Thus menopause symptoms can be lessened. Your menopause diet should therefore include soy products and tofu. It is believed that these can help relieve night sweats and hot flashes by mimicking the effects of you body’s own estrogen, soy helps ease the loss of your own natural estrogen.

 

What Foods Should I Avoid?

Moderate intake of spicy foods, alcohol and caffeine

Take extra care of your dietary health by knowing which foods relieve or exacerbate the symptoms of menopause. Trigger foods typically include caffeine, spicy foods, and alcohol. These foods elicit the fight-or-flight response, prompting stress on your body. In turn, this can lead to symptoms being exacerbated.

Menopause and weight gain also go hand in hand so it is essential to be vigilant regarding portion size and the calorific content of food consumed.

Can I Take Supplements?

With natural  menopause treatment such as proper diet and supplements, women who are undergoing menopause help bridge the lack of estrogen and the development of menopause symptoms that can lead to more severe conditions such as Vitamin supplements assist with the symptoms of menopauseosteoporosis.

You can take calcium supplements to combat the effects of bone demineralization that occurs after menopause. Increasing calcium intake may also help decrease the risk for heart diseases.

Another supplement to treat the symptoms of menopause is Vitamin D. Vitamin D helps prevent certain risks to the kidneys and bones.

The right diet during menopause can mean a very big difference to your symptoms of menopause. Learn how to choose your foods wisely in order to come up with a workable and effective meal plan. Whatever your symptoms are, these food strategies may just help you out. To learn more about the symptoms you need to manage with diet, you can find information on this website.

Diet can help with the Symptoms of Menopause

The right food choices can help you naturally manage the symptoms on menopause. Effective menopause treatment will be made easier if you understand the facts about menopause and the underlying causes of the symptoms. A  health care professional such as a nutritionist or dietitian can assist with your menopause diet.

Regain Your Smile During Menopause – Dental and Gum Problems

woman with menopause smilingMenopause, menstruation, and pregnancy all have one thing in common: hormonal fluctuations. While changes in your hormones are natural and cause many menopause symptoms, they can cause women to be at greater risk for dental problems.

Menopause symptoms like dental and gum problems can put women at risk for other serious illnesses, such as heart disease and oral cancer. For this reason, it is important for women to become informed about the various symptoms, causes, and treatments for these menopause symptoms.

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Natural Remedies for Hot Flashes

Woman experiencing menopause wonders what causes hot flashesDuring menopause, you can experience a wide range of physical, emotional, and mental changes brought upon by the onset of hormonal fluctuations. One of the most commonly observed menopause symptoms are hot flashes.

What Is a Hot Flash?

If you’ve ever had it, then you will well understand that there is no mistaking what hot flashes feel like.  This is a phenomenon in which sudden and intense hot feelings on your face and all over your body occur suddenly. This is usually accompanied by sweating and palpitation, weakness, dizziness, or in some cases, a feeling of suffocation. When a hot flash occurs are night, it can produce night sweats.  You will hear from stories of many women who have undergone menopause that they sometimes know when it’s coming because of a sense of “aura” that occurs just before it does. After the flashes, you may be left sweating and reddened. At other times, a chill can also be felt.

What Causes Hot Flashes?

Menopause hot flashes are common in perimenopausal or menopausal women. Why is this so? Remember that the menstrual cycle is orchestrated by the ebb and flow of the hormones in a woman’s body, most significantly, the estrogen. What causes hot flashes is the decrease in estrogen levels triggering the hypothalamus, which is the seat of temperature and emotional control, to release nervous system messengers in confusion. It includes the release of epinephrine, norepinephrine, and serotonin all at once in an attempt to regulate the normal levels of hormones in the body. No one really understands why the hypothalamus goes haywire during this lesser estrogen phase, but we all know the consequences can be significant for some.

Hot flashes tend to increase as women get older, particularly because of the continued drop in estrogen levels. However, you will find that over time, you will be able to better deal with this symptom of menopause over time.

Natural Remedies for Hot Flashes

Since hot flashes and night sweats have a lot to do with the hormonal changes in your body, many would recommend taking hormonal replacement therapy or HRT. However, studies have shown that this may not always be the best choice for you. Natural remedies for hot flashes will eventually lead to better management and a healthier response.

Food may be a trigger

Moderate intake of spicy foods, alcohol and caffeine to reduce the symptoms of menopauseFor one thing, you may notice that hot flashes can occur after several trigger factors. Some foods are just not the right foods for hot flashes – you may notice it after eating a certain food. Some particular activities may also be a trigger. Whatever your trigger factors are, it is important to take note and list them down – keep a diary of when the hot flashes occur  and circumstances such as food, exercise, sleep and stress. Gaining the upper hand is what this is all about. As long as you know what are the things or activities that trigger hot flashes, you can take the steps to avoid them in order to stop the symptoms.

You can also try to change to a suitable low-fat diet for hot flashes in order to decrease the symptoms. Studies have shown that consuming too much fat or being too thin can cause more severe hot flashes, so try to eat smart.

 

Wear loose clothingThe Right Clothing Can Help

Another way to stop hot flashes is to be careful of what you wear. Hot flashes come and go quickly and it will only be exacerbated if you are draped in uncomfortably bulky clothes. Wear loose cotton shirts and fabrics that allow you to breathe easily. If the weather gets cold, dress in layers that allow you to easily peel off the clothing one by one should a hot flash occur.

 

 woman walkingIncrease Your Activity Level

Increasing your activities can assist with stopping hot flashes. Since exercise increases the happy hormones called endorphins, it also increases your threshold for pain. Many symptoms can be alleviated by exercise since it promotes improved circulation to the vital organs and improves oxygenation of your brain.

Stress has a lot to do with almost every symptom imaginable and hot flashes are no exception. If you find yourself stressed from work or at home, do try to find time to relax. Get enough rest and sleep, do meditation exercises, or enrol in a yoga class. Find what soothes and calms your mind, and eventually, you body will learn to relax as well.

If you’re interested in finding out more about what causes hot flashes and natural remedies  (including herbal remedies ) look at this website.

Overcoming Vaginal Dryness During Menopause

woman in bathroom While vaginal dryness can happen to women at many times during their lives, it is often found to be one of the more common menopause symptoms. Between 40 and 60 percent of women experience this symptom during menopause and it is usually due to lowering levels of estrogen in a woman’s body.

Many women find that vaginal dryness during menopause is one of the most embarrassing symptoms they may experience. Some are so embarrassed by this symptom, they may find it difficult to speak to their doctor about it. However, if you take the time to learn about this symptom and discover natural solutions for it, it can be a manageable symptom you no longer have to deal with.

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Menopausal Mood Swings are not Symptoms You Have to Accept

Menopausal mood swings

Menopausal mood swings, depression, anxiety, and irritability are all common symptoms of menopause.  Most women have already come to expect these wild emotions about once a month for the duration of their childbearing years. When menopause begins, however, many women believe these annoying hormonal, emotional symptoms will go away with the flow (pun intended). After all, if your period has ceased, then why shouldn’t PMS symptoms cease as well?

Unfortunately, menopausal mood swings not only fail to cease with the onset of menopause, they quite often become worse. When you examine the great hormonal shift that occurs during menopause it’s a little easier to understand why you may suffer mood swings, depression, anxiety, irritability, or all of the above, but it doesn’t make them any easier to deal with. Before you resolve to start a course of hormone replacement therapy or subscribe to the latest antidepressant, consider a natural approach for your total well-being.

What are the causes of mood swings?

Unstable emotions can be experienced during menopauseMenopausal mood swings are caused by fluctuations in your hormone levels – they cause you to be on cloud nine one minute and then down in the dumps the next. Anxiety is when you have a general feeling of uneasiness, with or without a known cause. Irritability is exactly what you’d expect: every little thing gets on your last nerve. Depression is when you feel sad, down, uninterested in life, and may even have thoughts of harming yourself.

Depression is Concerning

DepressionWhile all of these emotional menopause symptoms are troublesome, depression is the most common and the most concerning. Women, as a rule, are twice as likely to suffer from depression than men in the first place. When you factor in the hormonal imbalances that occur with menopause, the risk for depression skyrockets. While there is far more information on depression than we could possibly give you here, the main point to remember is to never take depression lightly or write it off to “just being in a bad mood.”

Is There a Cure for Menopausal Mood Swings?

While medication may be necessary for some people, the better chance is that you can benefit from some natural menopause therapy that won’t cause nasty side effects. Better still is that you can do these things as needed as a part of an overall health regimen rather than living with medication for the rest of your days.

Pure Fish Oil to manage menopausal mood swingsFoods to Manage the  Menopausal Mood Swings

Omega 3 fish oils and good old vitamin D can do more for your menopause symptoms than any synthetic drugs will ever be able to achieve. Make sure you are getting high quality fish oil that is free of toxins. As for vitamin D, well, just spend some time outdoors every day when the weather permits. Our bodies can use the vitamin D it produces from sun exposure much more readily than it can utilize nutritional supplements, although those are important too.

Eating a diet rich in omega-3s or taking omega-3 supplements may help ease depression [Mayo Clinic]

Woman drinking water during menopause

Exercise

While you are outside, go for a brisk walk to get your endorphins going as exercise is a natural and healthy antidepressant. Focus on total body and mental health rather than just one or two menopause symptoms, and you’ll find that life is much more enjoyable than it would be were you laying on the couch with a bottle of pills.

When you have anxiety or depression, exercise often seems like the last thing you want to do. But once you get motivated, exercise can make a big difference. [Mayo Clinic]

Weight Gain During Menopause: Can You Handle It?

menopause symptoms weight gainDuring menopause, women experience a variety of menopause symptoms they may find difficult to deal with. One symptom, though that many women find particularly challenging is gaining weight.

While weight gain is often seen as a natural part of growing older, it can be a traumatic, and potentially unhealthy symptom of menopause. Once the weight is gained, lower metabolism means that losing the weight post-menopause can be difficult.

If you are going through menopause and adding on a few extra pounds, here are some tips to handle these menopause  symptoms naturally.

Weight Gain During Menopause and It’s Risks

When a woman’s body mass increases, it is known as weight gain. This can occur because of fat deposits, excess fluid, or the addition of muscles.  Weight gained during menopause usually accumulates around the woman’s middle, instead of spreading throughout the body.  Deposits of fat around the belly, creating the ‘apple’ shape in women, rather than ‘pear’ shape.  These deposits around internal organs add extra padding located just below the skin (subcutaneous fat) and also includes visceral fat result in much higher risk to a women’s health.

Although subcutaneous fat create cosmetic concerns, visceral fat is linked with far more dangerous health problems, including:

  • Weight gain during menopause causes high blood pressureType 2 diabetes
  • Cardiovascular disease
  • Colorectal cancer
  • High blood pressure
  • Stroke
  • Breast cancer
  • Sleep apnea
  • Osteoarthritis
  • High cholesterol

Causes of Weight Gain During Menopause

Estrogen levels lower in menopauseGaining weight during menopause is often caused by fluctuating hormone levels. Estrogen, a hormone naturally produced by the ovaries, is greatly reduced during menopause, causing the body to search for estrogen elsewhere.

Fat is able to produce estrogen, so the body begins to produce more fat cells to make up for its loss. The lower amount of estrogen in the body can also increase a woman’s appetite, causing her to consume more than 50% more of what she normally eats.

Natural Menopause Cure for Weight Gain

menopause symptoms woman walkingIf you have gained a few extra pounds since the start of menopause, there is help. While drugs and surgeries have been proven effective for reducing weight, these medical solutions can be risky and have serious side effects.   If you want to lose weight, it is important for you to begin with natural solutions. These will be the least obtrusive to your body. Here are a few changes you can make to your life to reduce weight and improve your hormone levels.

  • Drink more water
  • Exercise regularly
  • Get plenty of sleep
  • Eat a well balanced diet full of vitamins and nutrients
  • Utilize herbal supplements like St. John’s wart or wild yam to help with ever-changing hormone levels.

Guidlines for Menopause Diet

There are guidelines for women experiencing weight gain during menopause.  This article outlines 10 foods to include in your diet and a number of foods to avoid to help maintain your weight during menopause.

Weight gain during menopause can be a difficult symptom to deal with. Know the risks and conquer these menopause symptoms with natural and healthy solutions.

Coping with Menopause and Fatigue

Menopause symptom fatigueOne of the most common symptoms of menopause experienced  is fatigue. It is often known as ‘crashing fatigue’ and is caused by changes in the amount of estrogen that is present in the body during menopause. The lower amount of estrogen makes it very difficult for women to fall asleep and stay asleep. Other menopause symptoms like hot flashes and night sweats can also make it hard for women to sleep, which only adds to the tiredness they experience.

 

How do you Know if you are Experiencing one of these Menopause Symptoms?

As a woman going through menopause, you may wonder if you are really experiencing fatigue, or if you are just a little tired. There are several tell-tale signs that may indicate you are suffering from this symptom brought on by menopause:

  • Irritability
  • Inability to perform your normal everyday tasks
  • Feeling worn out
  • Changes in your moods
  • Wanting to take naps more often
  • Feeling like you could fall asleep at any time

How to Cope with Feeling Tired all of the Time

Fatigue brought on by menopause is one symptom that can greatly affect the quality of your life. You may suffer from real health problems if you allow this symptom of menopause to continue for very long, so it is important to know how you can deal with it. If you are wondering whether there is a menopause cure for this symptom, keep reading:

  • Woman meditating to overcome the symptoms of fatigueTry to avoid big meals right before bed – eating healthy but small meals in the evening before you go to bed to avoid issues like heartburn in the middle of the night.
  • Exercise in the morning – while exercise is an important part of a healthy lifestyle, you should avoid working out too close to bed time. Those feel-good endorphins can make it hard to get to sleep.
  • Cut out the caffeine – too much caffeine can keep you awake. Reduce the amount of coffee, soft drinks (containing caffeine , and tea you drink during the day.
  • Learn techniques for relaxing – certain techniques, like meditating and deep breathing can lower your anxiety levels and help you relax enough to fall asleep.
  • Cool it down – while fatigue is a symptom of its own in menopause, other symptoms can aggravate it. If you are experiencing night sweats and hot flashes and they are adding to your lack of sleep, try cooling down your bedroom before bed.

 

Menopause Symptoms – when to seek further help

Consult your doctor on menopause symptomsWhile changes to your lifestyle may help, these natural solutions do not work for everyone. Some people may need to visit a doctor to help get rid of this ongoing tired feeling. If this is the case, the doctor may prescribe medications or hormone replacement therapy (HRT) to assist in managing a woman’s menopause symptoms.

Most often, feeling tired all of the time is one of the menopause symptoms that can be corrected with lifestyle changes. If you are suffering from menopause, fatigue or ‘crashing fatigue’, consider these solutions to help improve your quality of life.

Restoring Brittle Nails and Battling Menopause Symptoms Naturally

Menopause symptoms Woman with brittle nailsWhile menopausal women suffer from many different menopause symptoms, those that result in cosmetic changes are sometimes the most difficult to deal with. Women often feel menopause symptoms like brittle nails make them appear less feminine. Unfortunately, this is often a symptom women experience during menopause due to changes in hormones and age.

Luckily, there are a few ways to deal with menopause symptoms like brittle nails naturally. First though, let’s learn a little bit about them.

What Causes Brittle Nails?

Normally, a woman’s nails grow from the lunula, which is located under the skin. The nails are formed together by a substance known as keratin. Although they are small, nails are an important part of a woman’s body. They protect the nails beds, which are fragile and could become easily damaged without the strong nails.

Estrogen levels lower in menopauseDuring menopause, hormonal imbalances and illnesses can disrupt the amount of keratin produced by the body. This often results in the following symptoms:

  • Color changes in the nail
  • Dryness
  • Breaking, chipping, or splitting of the nail
  • Curling of the nails
  • Nails appear sunken

Brittle nails are one of the many symptoms that occur because of hormonal changes. Estrogen, in particular, can greatly affect whether these menopause symptoms occur. Estrogen plays a big role in determining how the body retains water. When estrogen is low, the body can not retain as much water, resulting in dry, cracked, and brittle nails.

Hormones aren’t always the cause behind these symptoms, however. There are many conditions that can result in brittle nails, as well. Here are just a few:

  • Liver disease
  • Thyroid imbalance
  • Infections
  • Poor circulation
  • Anemia
  • Dietary issues
  • Stress

Natural Treatments For Brittle Nails

There are several natural menopause remedies that will help you fight symptoms like brittle nails.

  • Helathy food in menopauseDiet- At times, brittle nails are the result of dietary insufficiencies. To combat menopause symptoms related to this cause, you may need to alter your diet to include a balance of protein, fat, and vitamin C. Protein is an important factor in this diet, because it contains building blocks known as amino acids, which repair tissues and make new cells.  Healthy protein sources are seafood, white-meat poultry, milk, cheese, yogurt, eggs, legumes, and soy.
  • Stress- If stress is causing your brittle nails, consider using stress-reducing activities like yoga or meditation.
  • Vitamin D- At times, a Vitamin D deficiency can result in brittle nails. Spend more time in the sun so your body can naturally produce vitamin D in the body and help strengthen your nails, but don’t forget the sunscreen!
  • Horsetail- This supplement contains silica, which is a natural component that makes up healthy nails, skin, and hair. When consumed, it is known to strengthen nails and make them appear much more natural and beautiful.

Menopause symptoms such as brittle nails may seem like they can’t be conquered. However, with the right natural treatments for these symptoms, you will soon find you have strong nails again.

 

The Nightmare of Night Sweats and Menopause

menopause and night sweatsDealing with menopause at night can be a bother. Picture this: you wake up in the middle of the night, cold and drenched from head to toe. Your heart is pounding in your chest, and your anxiety level is through the roof. Did you have a nightmare? Most likely, if you are going through menopause, you are experiencing one of the many common menopause symptoms called night sweats. This menopause symptom can be aggravating, causing you to lose sleep as it wakes you up and forces you to change your bed sheets and your pajamas.

You may be wondering if there is any menopause treatment that can rid you of this awful symptom. While there is no easy fix to make night sweats disappear, there are several changes that you can make in your life to reduce the severity of this symptom and make them easier to deal with.

What Causes Night Sweats?

Before you can begin thinking about dealing with your sweating during the night, it is important for you to understand what causes them. Night sweats occur because of the amount of estrogen that is present in a woman’s body. During menopause, the levels of estrogen fluctuate, causing confusion for the hormone controlled gland in the brain called the hypothalamus. This gland is in charge of regulating the temperature of the body, and when it becomes confused by the changes of estrogen, it may decide to increase the body temperature of a woman going through menopause.

Once a woman’s body temperature increases, the body does what comes naturally and tries to cool itself down. It dilates your blood vessels and increases the amount of sweat you produce. This means that you wake up, cold, wet, and with a racing pulse.

How to Deal With This Menopause Symptom

Night sweats are an aggravating symptom of menopause. To deal with them, there are several natural solutions that you can try.

  • Lowering theCool yourself down when night sweats hit temperature in your bedroom can help fight off this symptom. You will be able to keep your body cooler.
  • Try ‘wicking’ pyjamas. Athletes use wicking socks to help absorb excess sweat in their feet while they are running. Pyjamas made out of this material can perform the same function while keeping you dry and comfortable.
  • Eliminate eating spicy food before you go to bed
  • Quit drinking and smoking. Both of these are thought to increase your chances of sweating during the night and other menopause symptoms.
  • Use relaxation techniques to get back to sleep. It can be difficult to wake up with a racing pulse and try to find a way to go back to sleep. Try some deep breathing or meditation to calm yourself down after an episode of night sweats.

Woman meditating to overcome the symptoms of fatigueA woman that has experienced these symptoms first hand is Patty Lyn Marsh who has written a book titled ‘Easy Natural Way to Stop Hot Flashes’. Patty outlines her natural approach for hot flashes which includes small changes to lifestyle, foods, using spices from your kitchen, breathing techniques, and herbal therapies.

Armed with this knowledge, you will be able to not only cope with night sweats but help you reduce the onset of other menopause symptoms with natural remedies.

Dealing With Itchy Menopause Symptoms

itchy skin is a menopause symptomLike many women, you may think you understand what menopause symptoms you will experience during the later stages of your life. You have heard all about night sweats, hot flashes, weight gain, and brittle nails. However, itchy skin may not have been on the list of menopause symptoms you have read of. Many women experience this symptom, though, as a result of hormonal imbalance in the body during menopause.

Changes in your skin are menopause symptoms that can occur when you first stop having your menstrual cycles, or later during the menopause process.

Menopause Symptoms: Dry and Itchy Skin

Itchy skin is a medical condition known as pruritus, and can be a big problem, especially if it becomes too uncomfortable and makes it difficult to get a good night’s sleep. Pruritus can, but does not always, go far beyond just a simple case of dry skin. Itchy skin can develop into:

  • Paresthesia- This is an abnormal condition of the skin that affects how the skin feels when touched. Many women describe the feeling as numbness, tingling, prickling of the skin, or a feeling of pins and needles on their skin.
  • Formication- While rare, this type of skin condition is characterized by phantom feelings of something creeping and crawling over the skin. It is often described as feeling like an insect were crawling on the skin.

 

Hormone Imbalance – Estrogen

Hormone imbalance as a result of fluctuating Estrogen levelsThere are several causes of itchy skin, but the most common is fluctuating hormone levels. Estrogen is a key factor when it comes to water retention. As estrogen fluctuates during menopause, the body is unable to retain as much water as it usually can. Estrogen also plays a role in the amount of oil the skin produces. As the amount of estrogen lowers during menopause, the amount of oil the skin produces does as well. This can lead to dry, itchy skin.

Other causes of itchy skin

These are rare, but can include:

  • Hypothyroidism
  • Diabetes
  • Vitamin deficiencies
  • Fungal infections
  • Herpes
  • Withdrawal from drugs
  • Drug abuse

Natural Treatment For Menopause Symptoms Like Itchy Skin

There are several natural treatments that can be used to care for itchy skin.

  • Omega 3 foodsChanges in Diet – For adequate skin health, but sure to include omega-3 fatty acids. These can be found in salmon, fortified eggs, sardines, and flaxseed. Also be sure to consume plenty of vitamin B to produce healthier skin.
  • Drink More Water – The more water you drink, the more hydrated your body and skin will be.
  • Showers - Be careful taking those long hot baths and showers. Hot water tends to dry skin out, making itchy skin worse. Instead, choose a warm setting. Also, be sure to apply moisturizer as soon as you get out of the shower. You may want to use baby oil, petroleum jelly, or mineral oil.
  • Sunscreen - It is best to avoid too much sun if you are suffering from itchy skin, but if you do want to go out, make sure you use a good sunscreen with moisturizer in it.
  • Irritants - Avoid using perfumed soaps, which can cause irritation to your skin. Avoid other irritants as well, such as cigarette smoke, lack of sleep, and stress.
  • itchy skin menopause symptomsUse a high-quality moisturizing cream –  Use as directed and concentrate on the areas where itching is most severe. Examples include Cetaphil, Eucerin, CeraVe and others.
  • Apply an anti-itch cream or lotion to the affected area – Short-term use of non-prescription 1% hydrocortisone cream can give temporary relief to the itch. You could also try more traditional anti-itch creams such as menthol, camphor or calamine.
  • Apply cool, wet compresses - relief can be gained by covering the itchy area with a cloth or dressing
  • Take a lukewarm bath - Include baking soda, uncooked oatmeal or colloidal oatmeal in your bathwater for relief
  • Wear smooth-textured, loose cotton clothing
  • Reduce stress. Stress can worsen itching so consider counseling,  meditation and yoga to relieve stress.

With the correct natural treatments, itchy skin is one of the many menopause symptoms you won’t have to worry about any more.

For further information on how to naturally sooth menopause symptoms, see the following link 

Why Conventional Treatments of Menopause Symptoms are a Health Disaster

Hormone Replacement TherapyWith menopause symptoms such as hot flashes, vaginal dryness, loss of libido, and difficulty concentrating, it’s no small wonder why so many women flock to their doctors every year in search of a menopause solution or treatment.

This on its own would not be a problem were it not for the fact that most traditional doctors tend to push synthetic hormone replacement therapy on their patients in order to “treat” this perceived “disease.”

Menopause, however, is not a disease, but rather a natural phase in every woman’s life. Menopause does not need a cure, but natural menopause remedies for its symptoms can improve a woman’s quality of life during this time.

Synthetic Hormone Replacement Therapy for Menopause is Dangerous

While the idea behind hormone replacement therapy is actually a very good one, the method that is most commonly defaulted to is the use of synthetic hormones. These may be man-made chemicals or derived from animals. For example, Premarin is actually a hormone that is extracted from the urine of pregnant mares! While these hormones may work well in the mare, you are most decidedly not a horse, and therefore do not need a horse’s hormones.

Yes, this drug did what it was intended to do by decreasing the severity of menopause symptoms, but at a high cost. It turns out that taking these synthetic or animal-derived hormone replacement therapy options actually puts women at a higher risk for heart disease and cancer.

That’s not just an assumption based on loose research either; it’s been studied and documented to the point that these medications are now required to carry a black box warning about the potential side effects and risks! Why would you want to put something like that in your body when there are so many natural and healthy remedies that you can use to decrease the severity of your menopause symptoms?

Natural Menopause Remedies Trump Conventional Hormone Replacement Therapy

Pure Fish OilAny combination of natural menopause remedies should start at the very least with the adaptation of a healthy diet and exercise routine. Whether you are experiencing menopause as a normal course of aging or are in a surgically induced form of menopause due to a full or partial hysterectomy, proper diet and plenty of exercise will contribute to your overall health, help you sleep better at night, promote weight loss or help you maintain an already healthy weight, and boost your mood.

Black Cohosh Menopause Herbal TreatmentThe next step in using natural menopause remedies involves making sure you are getting all of the critical vitamins, minerals, and other components that your body needs. This includes plenty of vitamin D, omega 3 fatty acids, and a complete avoidance of all things refined or processed. You may also try an herbal supplement such as Black Cohosh that may nip your hot flashes in the bud. If you are still suffering with menopause symptoms, talk to your doctor about bioidentical hormone replacement therapy, but be sure you stress that you absolutely do not want to start any kind of conventional synthetic hormone replacement therapy regimen.

Black Cohosh Menopause Treatment

Black Cohosh menopause treatment is a more natural approach than hormone replacement therapy for relief from symptoms such as hot flashes, night sweats, and other symptoms. Black Cohosh is a Phytoestrogenic herb containing estrogenic molecules which can compliment the natural estrogen produced naturally in a woman’s body.

Black Cohosh Menopause Herbal Treatment

What is Black Cohosh?

Black Cohosh is member of the buttercup family (known as Actaea recemosa or Cimicifuga racemosa) and is a perennial plant native to North America. Over a long history of use it has gained popularity as an effective way to treat painful menstruation, premenstrual discomfort, and menopause symptoms. In the 19th century, it was widely used home remedy for various ailments such as fever and rheumatism. There are also records of black cohosh has been used to treat lung problems, neurological conditions, labor pains, and even infertility.

Black Cohosh Menopause Supplement Preparation

Black cohosh supplements can be prepared in a number of ways using both the roots and leaves. The roots can be dried and pounded to be placed in capsules or made into tablets. Daily dosage for such can range from 40-80 mg. Black cohosh tincture (alcohol plus herb extract) is also available, and 2-4ml of this solution can be mixed with water and taken a few times a day.

Black cohosh tea is a traditional and easy method of preparation but, it can also be the least effective way in helping you get rid of the symptoms fast. Simply add 20g of dried black cohosh root to 34oz water, bring to a boil and allow it to simmer for 20-30 minutes till the liquid to reduce to a third the volume. Commonly the tea is consumed up to 3 times a day.

How Effective Is Black Cohosh Menopause Relief

The use of black cohosh for menopause relief has been the subject of a lot of debate however, there is plenty of evidence of positive results. The American College of Obstetricians and Gynecologists even approved black cohosh use in menopausal women back in 2001 based on expert opinion and consensus. Numerous trials have been undertaken including a 24-week study of 60 women who had undergone a hysterectomy which explored the effects of black cohosh in combating the effects of decreased estrogen levels that come with this surgery. Symptoms such as palpitations, heavy sweating, hot flashes or night sweats became more manageable. One counter view to the effectivity of black cohosh menopause treatment is that it becomes less effective over time with a woman’s body producing less estrogen. The alternative is to use non-estrogenic herbs (don’t contain any estrogen) which work by stimulating the endocrine and pituitary glands to increase natural hormone production.

Black Cohosh Menopause Supplement has Low Incidence of Adverse Side Effects

Currently Black Cohosh menopause herbal treatments are sold as dietary supplements and are regulated as a food. How the herb works is not well understood however, the fact sheet from the Office of Dietary Supplements of the National Institutes of Health states that clinical trials have shown a low incidence of adverse black cohosh side effects.

Symptoms of menopause are also common to other medical conditions so the involvement of a health professional in advising on the decision to use a Black Cohosh menopause supplement is a wise course of action.

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