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Menopause sneaks up on you. It might start out with a little weight gain, a restless night, irritability, then before you know it, you’re suffering from hot flashes, night sweats and dryness. These are just a few of the annoying symptoms brought on by fluctuating estrogen and progesterone levels. Luckily, for women seeking natural solutions for menopause, there’s a surprisingly large array of options from which to choose.

In this Healthy Insight

• Regular exercise
• Acupuncture
• Eat foods high in phytoestrogens
• Practice relaxation techniques
• Add protein-rich foods to your meals
• Try natural supplements

Regular exercise

Yeah. We know. You’ve heard it before. Exercise is good for you. While it’s debatable whether it specifically helps with hot flashes, there’s plenty of evidence that exercise can reduce some of the other bothersome symptoms. It boosts energy and metabolism (to fight weight gain), reduces stress (to balance mood) and encourages better sleep (to combat insomnia).  Aim for three hours of exercise a week.

Acupuncture

When it comes to hot flashes, acupuncture works for some and not for others. A few studies show acupuncture to be a viable option, but other studies show it’s a placebo effect. But does it really matter if you’re looking to end the sweating? It’s worth a try.

Eat foods high in phytoestrogens

Phytoestrogens or dietary estrogens are plant-based compounds. Research suggests phytoestrogens may offer similar benefits as estrogen for easing hot flashes and protecting against bone loss.  While phytoestrogen nutritional supplements are available, it’s a good idea to obtain them from natural food sources such as the following:

• cruciferous vegetables
• fruit / dried fruits
• tempeh
• legumes
• flax seeds
• edamame
• sesame seeds
• berries
• wheat bran
• tofu

Practice relaxation techniques

Stress, which is more pronounced during menopause, can increase body temperature and sweating. Relaxation techniques like yoga, Tai chi, deep breathing exercises and meditation can reduce the severity and frequency of hot flashes. These techniques also ease anxiety, irritability and sleeplessness. Women report an improvement in their overall well-being with yoga and other relaxation exercises.

Add protein-rich foods to your meals

Eating protein throughout the day helps maintain muscle mass, which typically declines with age. Protein consumption promotes weight loss since it enhances a feeling of fullness so you’re less likely to binge on carbs and sugars. And, since your body needs to work harder to utilize protein, you burn more calories.

Try natural supplements