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In the time leading up to menopause, a person may have symptoms such as hot flashes, difficulty sleeping, and pain during sex. They can try natural methods, such as exercising and making changes to their diet, to help manage these symptoms.
According to the National on Aging (NIA), menopause occurs 12 months after a person has their last period.
Perimenopause is the time leading up to menopause. It is during this time that people first start to experience symptoms. These symptoms occur as a result of fluctuating levels of progesterone and estrogen.
Although hormone replacement therapy (HRT) can help treat these symptoms, a person can also try natural remedies.
This article will look at some different natural remedies a person can try to help manage the symptoms of perimenopause.
The NIA notes that the symptoms of perimenopause include:
- period changes
- hot flashes
- vaginal dryness
- urinary incontinence
- bladder infections
- difficulty sleeping
- night sweats
- less interest in sex
- depression
- weight gain
- headaches
- heart palpitations
Additionally, the bones can become less dense than normal, which means that a person has a higher chance of experiencing fractures.
A person may be able to manage and alleviate some of these symptoms using natural methods, including dietary changes, certain exercises, and mindfulness techniques.
A person should always talk with a healthcare professional before trying any new supplements.
The
In addition, the National Institutes of Health (NIH) note that taking too much of some supplements can cause harmful side effects or lead to certain health conditions.
The FDA warns that people should avoid any supplements that make bold claims, such as:
- “works better than [a prescription drug]”
- “totally safe”
- “no side effects”
Black cohosh
Some people use black cohosh to treat some symptoms of perimenopause,
- hot flashes
- night sweats
- vaginal dryness
- sleep disturbances
- irritability
However, side effects of black cohosh can
Red clover
According to the National Center for Complementary and Integrative Health, red clover contains isoflavones and phytoestrogens. These are compounds similar to the hormone estrogen.
However, there does not appear to be any consistent evidence to suggest that it is an effective natural remedy for the symptoms of perimenopause.
Other herbal supplements
Some other herbal supplements that people may consider using to manage the symptoms of perimenopause include:
- ginseng
- kava
- evening primrose oil
- wild yam
- maca
- pollen extract
However, it is important to note that there has not been enough research to confirm the safety of these herbs. Additionally, they may not be effective.
One
During perimenopause, a person may experience stress and depression. To relieve these conditions, they can try the following:
- Hypnosis: A
2017 study found that hypnosis was as effective as venlafaxine in reducing hot flashes. Venlafaxine is a common prescription drug treatment for hot flashes. - Cognitive behavioral therapy (CBT): According to a
2019 article , some studies have found that CBT may help reduce mild depression and the frequency of hot flashes. - Biofeedback and relaxation training: The same 2019 article noted that relaxation techniques, such as progressive muscle relaxation, may help reduce how often a person experiences hot flashes. They may also help reduce psychological symptoms of perimenopause. However, more research is necessary.
Learn more about relaxation techniques to try here.
Mindfulness-based stress reduction (MBSR) uses a variety of exercises, including yoga and meditation.
One
- reduce stress
- reduce anxiety
- improve sleep quality
The NIA states that mindfulness meditation, yoga, and other activities, such as tai chi, may help improve hot flashes.
However, it is important to note that more research is necessary to determine their effects on vasomotor symptoms, including night sweats and hot flashes.
Aromatherapy is another method that can help manage the psychological symptoms of perimenopause.
An older
As well as being able to help a person reach and maintain a moderate weight, exercise may be able to help alleviate vasomotor menopausal symptoms, such as hot flashes and night sweats. Research into this is ongoing.
The researchers behind one
Additionally, a
One
- walking
- jogging
- cycling
- swimming
Resistance training may also help maintain bone and muscle mass.
The 2019 article suggested a combination of aerobics, balance exercises, and resistance training to help manage weight, psychological symptoms, and vasomotor symptoms.
Yoga may also help relieve hot flashes and improve a person’s sleep quality.
Consuming foods that contain high amounts of iron may
- hot flashes
- heart palpitations
- insomnia
- irritability
Some foods high in iron
- fortified breakfast cereals
- white beans
- dark chocolate
- kidney beans
- tomatoes
- cashew nuts
- green vegetables, including broccoli, spinach, kale, asparagus, and parsley
During perimenopause, a person’s bone density can decrease. Calcium and vitamin D can
Some dairy foods that contain high levels of calcium
- yogurt
- cheese, such as cottage cheese, mozzarella, and Cheddar
- milk
Some non-dairy options include:
Learn more about non-dairy sources of calcium here.
A person can also find calcium in items such as kale, broccoli, and orange juice.
A person can find vitamin D in the following foods:
- fish, including salmon, trout, and sardines
- mushrooms
- milk
- soy milk
- Cheddar cheese
- lentils
- fortified breakfast cereals
One
In addition, a
However, the 2017 article also stated that there is insufficient data and that there may be some health risks associated with phytoestrogens.
If a person decides to include foods high in phytoestrogens in their diet, they should do so in moderate amounts and as a part of an overall healthy diet.
Learn more about foods high in phytoestrogens here.
A person can apply topical flaxseed oil or vitamin E oil to the vagina to help improve lubrication and combat vaginal dryness.
There is
A person should always contact a doctor before trying any new treatments, particularly if they are taking hormonal or other prescription medications.
This is because certain supplements and herbal treatments may interfere with other medications a person is taking. A healthcare professional will be able to advise on which natural remedies may be suitable.
A person should also contact a doctor if their symptoms are causing them concern.
A person can experience a variety of symptoms during perimenopause. These may include hot flashes, night sweats, vaginal dryness, and more.
Some natural remedies for these symptoms include:
- mindfulness techniques
- aromatherapy massage
- physical activity
- a healthy diet
- foods high in iron, calcium, and vitamin D
A person should talk with a healthcare professional before trying any herbal remedies. This is because they can cause side effects and interfere with other medications.
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