Natural remedies for perimenopause and menopause
Albeit a natural process, menopause, and often the transition into this time - known as perimenopause - can be a challenging and unfamiliar time for many women.
That’s why there isn’t a better time to be supporting your body.
Symptoms of menopause and perimenopause
Common symptoms of perimenopause and menopause can include weight gain, hot flushes and sweating, trouble sleeping, and anxiety or low mood.
If that wasn’t enough when women reach menopause, there is a risk of reduced bone health and an increased risk of osteoporosis.
The best foods for women during perimenopause and menopause
Women's body's needs plenty of nutrients- maybe more so than ever when experiencing perimenopause and menopause. Here are 4 of the best foods for women to eat.
While these symptoms and changes may be common, the good news is that these don’t have to be part of your journey. Let’s have a look at some ways you can support your body during this time.
While this guide may assist you with some alternative therapies and supplement options, never underestimate the importance of healthy-living strategies such as diet and lifestyle to support your body.
Calcium and vitamin D
Let’s start with the importance of bone health. Did you know that when menopause occurs oestrogen levels decline affecting bone density and bone mass?
That’s why maintaining bone health during perimenopause and menopause is crucial. Calcium helps strengthen and build the density of our bones and teeth, while vitamin D is essential in stimulating intestinal calcium absorption.
Magnesium
Did you also know that magnesium plays a critical role in maintaining bone health? Studies show how an increase in dietary and supplemental magnesium intake may increase bone mineral density and decrease bone loss in postmenopausal women.
What’s also great about magnesium is its role in sleep regulation. If sleep troubles are something you’re dealing with, magnesium may help you fall asleep faster and sleep for longer. If that wasn’t enough our wonderful magnesium may also support healthy nervous system function and a healthy mood.
Sage
Due to the hormonal changes that occur in perimenopause and menopause, night sweats and excessive sweating may be common. Salvia officinalis (sage) is a herb traditionally used in Western herbal medicine to relieve sweating and can provide perspiration relief.
Black Cohosh
Actaea racemosa (black cohosh) has been traditionally used in Western herbal medicine in managing hormonal imbalances and may be useful in providing symptomatic relief for menopause. Research suggests it may be an effective treatment for reducing the severity of hot flushes in postmenopausal women.
Shatavari
Asparagus racemosus (Shatavari) has been traditionally used in Ayurvedic medicine for women’s health as a rejuvenating tonic and adaptogen. No matter what type of stress it is, adaptogens may help the body adapt and deal with the stressors it faces.
Research also shows the use of the herb Shatavari to help manage and reduce symptoms such as hot flushes and night sweats in healthy menopausal women.
Always read the label and follow the directions for use.
Reviewed by the healthylife Advisory Board August 2022