Best Menopause Supplements & Diet to Relieve Symptoms

Is there anything you can do to alleviate the discomfort associated with menopause? Should I use a menopausal supplement? What are the Best Menopause Supplements? Do you need to eat on a “menopause diet”?

When menstruation and fertility stop for 12 months or more, the woman has reached menopause. Menopause may start as early as a woman’s mid-30s but often occurs between 40 and 50 (the average age in the U.S. is 51). Menopause might start sooner than expected if a woman has a history of eating disorders, has chemotherapy for cancer, or has her ovaries surgically removed.

Because menopause is a normal part of a woman’s life, finding a solution is unnecessary. While this marks the end of a woman’s fertile years, you may enjoy good health, vitality, and sexual vitality well into your 50s and beyond. Menopause is when a woman’s hormone levels change, which may cause uncomfortable side effects, including irritability, excessive sweating, and difficulty sleeping.

It’s crucial to remember that night sweats and other symptoms often improve over time without therapy, including hormone replacement medicines, in most women. In its own words, “Menopause is not an illness,” the Institute for Quality and Efficiency in Health Care (IQEHC) insists. Hormone levels naturally decline after midlife. There is no need to replenish these hormones.

Hormone replacement treatment medicines aren’t the only option, and there are natural solutions for menopausal symptoms that may help reduce the intensity and length of symptoms. Eating well, maintaining a regular exercise routine, and using specific menopausal vitamins may all help to restore hormonal equilibrium. Keep reading to learn more.

Menopause and mental health

During menopause, many women suffer from mental health issues, including anxiety, low self-esteem, and difficulty thinking clearly.

These mental symptoms are a direct outcome of the physiological changes occurring in your body and may significantly affect your daily life.

These signs and emotions may not always be associated with menopause, but knowing what to anticipate may help you decide how to cope.

Symptoms of the Menopause

Changes in sex hormone levels and the natural aging process may cause various symptoms and medical issues in women. Menopause symptoms include, among others:

Periods may vary in frequency, duration, and intensity when perimenopause (the time just before menopause) begins. During menopause, this is a common symptom that may last for years.

Sweating and flushing at inappropriate times Mood swings, irritation, anxiety, and depression

Abdominal fat and overall weight increase, Poor sleep and fluctuations in quality, Hair loss and skin dryness, Increased bathroom breaks, Alterations in breast size and form, Mutations of the female reproductive organs, greater vulnerability to age-related conditions such as heart disease, dementia, and bone loss.

Causes

Are you curious about what causes symptoms such as heat flashes or how to stop insomnia or night sweats?

Menopause is caused by hormonal changes, such as altered levels of reproductive hormones, such as follicle-stimulating hormone (FSH), luteinizing hormone (LH), gonadotropin-releasing hormone (GnRH), estrogen (three varieties including estrone, estradiol, progesterone, and estriol), and testosterone.

Menopause is a complex biological process. The most significant changes in a woman’s body during this period are an increasing loss of ovarian follicles (known as follicular atresia) and, consequently, a decrease in estrogen production. Estrogen levels begin to decline 6–12 months before menopause (during perimenopause, typically in the late 30s and 40s) and continue to decline throughout menopause.

Are Herbal Supplements Effective for Menopause Symptoms?

Herbal supplements, which can have numerous unanticipated adverse effects and interactions with other supplements, are generally not recommended by Lara. Additionally, it is challenging to predict the impacts of diversely manufactured preparations with variable constituents, dose delivery, and physiological effects.

If you want to try herbal supplements, research which ones have evidence of their safety and efficacy, and ALWAYS consult your doctor before beginning any new supplements. Even “natural” products may have potentially fatal adverse effects depending on your medical conditions and medications. For instance, you must cease taking fish oils (which have blood-thinning properties) before surgery.

Medicinal Plants for Inflammation:

• Curcumin/ turmeric and piperine

• Curcumin, fish oil, ginger, resveratrol, spirulina, vitamin D, bromelain, green tea extract, ginger, and vitamin C.

• Vitamin D, zinc, CoQ10, Taurine, and Histidine (in the context of obesity); • Probiotics

Herbal Supplements for Joint Pain and Discomfort

An Integrative Review of the Effects of Nutritional Interventions on the Control of Musculoskeletal Pain

Dietary and nutritional interventions are advantageous in treating pain and inflammatory disorders. Specifically, vegan and Mediterranean diets, blueberry, passion fruit peel extract, strawberry, argan oil, fish oil (omega-3), olive oil, undenatured type II collagen, and vitamin D gel capsules reduce musculoskeletal discomfort in adults with osteoarthritis. In addition to alleviating pain, nutritional interventions, such as ingesting strawberries and vitamin D gel capsules, reduce the levels of several inflammatory markers, such as IL-6, IL-1, and TNF.

Chondroitin, glucosamine, and fish or marine lipids for osteoarthritis discomfort.

Herbal Supplements for Feverish Flus

Do scientific studies support over-the-counter supplements to treat acute menopausal symptoms like heat flashes?

Evidence from a limited number of placebo-controlled trials suggested that additional research is necessary to determine the efficacy of red clover, soy, sage, and black cohosh in treating heat symptoms in menopausal women. Controlled studies do not support dong quai, evening primrose oil, or ginseng to treat heat flashes.

Wild yam cream, flaxseed, Maca, pollen extract, Siberian rhubarb, licorice root, and vitamin E are additional treatments with insufficient evidence to recommend them.

Herbal Medications for Mood Disorders

There is some evidence for:

  • Hyacinth
  • Blessed Thistle
  • Magnesium
  • Calcium
  • Magnesium glycinate/gluconate
  • Valerian
  • Melatonin
  • Kava
  • Vitamin B6 (for PMS)
  • Passionflower, valerian root, and lysine supplements for sleep

Menopausal Diet

To achieve hormonal balance and alleviate menopause symptoms, your diet should be rich in essential minerals and healthy lipids. By consuming the following “hormone-balancing,” nutrient-dense, and unprocessed foods, you can reduce your consumption of meaningless calories and manage weight gain.

Remember that you may need fewer calories as you age to maintain weight. Due to decreased muscle mass and lowered metabolism, eating high-protein foods, limiting processed foods, and concentrating on a clean diet are more essential than ever.

The Most Beneficial Foods for Menopause

• Organic fruits and vegetables: These foods contain dietary fibre for appetite control, antioxidants to delay aging, and phytosterols for hormone balance.

• Cruciferous vegetables: Vegetables such as cabbage, broccoli, and kale contain indole-3-carbinol, which balances estrogen levels naturally. These vegetables are also rich in electrolytes, vitamins C and K, and fibre, all contributing to healthy blood pressure and cardiac function.

• High-fiber foods: Fiber is essential for maintaining cardiovascular and digestive health and weight. Some studies have even found that fibre-rich diets may help to balance estrogen production. There is an association between high-fiber diets and less weight gain, normal cholesterol levels, and decreased constipation. Nuts, seeds, legumes/beans, ancient cereals, avocados, vegetables, and fruits are some of the finest sources of magnesium.

• Natto: Natto, a fermented legume product, contains phytoestrogens that help maintain hormonal balance. If you have had estrogen-positive breast cancer in the past, however, you should avoid this.

• Phytoestrogen-containing foods: Phytoestrogens are plant-based estrogens that can mimic the effects of your body’s natural hormones. Due to the controversies surrounding their products, the research on their benefits and risks can appear overwhelming and contradictory. However, many studies have demonstrated that these dietary estrogens assist some women during menopause by reducing the risk of cancer, reducing night sweats, protecting the heart, and decreasing natural estrogen feel less drastic.

• Healthy lipids and cold-pressed oils: Although fats contain more calories than protein or carbohydrates, they are the building blocks for hormone production, increase your metabolism, and promote satiety, which is essential for preventing weight gain. Unrefined oils are rich in vitamin E, which aids in regulating estrogen production. Consider virgin coconut oil, extra-virgin olive oil, palm oil, and flaxseed oil. Avocado, coconut milk, almonds, seeds, and natural seafood are additional sources of healthful fat.

• Omega-3 fats: They can protect the heart, promote smooth skin, and combat inflammation caused by omega-6 fats (found primarily in refined oils and low-quality meat). Salmon, halibut, sardines, mackerel, and anchovies captured in the open are among the finest sources. According to studies, ingesting omega-3s regularly facilitates hormone production and may prevent preeclampsia, postpartum depression, menopausal issues, postmenopausal osteoporosis, cardiac complications, depression, and breast cancer.

• Probiotic foods: Probiotics are beneficial microorganisms that can enhance the production and regulation of essential hormones such as insulin, ghrelin, and leptin. They are even capable of bolstering the immune system and protecting cognitive function. The most effective probiotic foods are yogurt, kefir, cultured vegetables like sauerkraut or kimchi, kombucha, and other fermented foods.

• Water: Aim for eight glasses daily to replenish fluids lost during heat flashes and reduce bloating.

Avoid These Menopause-Worsening Foods

• Foods in packaging: Most processed/packaged foods contain added sugar (see below), chemical preservatives, excessive sodium levels, contaminants, and artificial additives. These foods are often high in carbohydrates, which can exacerbate hormone imbalances, and may contain GMO ingredients detrimental to the liver.

• Conventional meat: Conventional (farm-raised) meat and poultry may contain added hormones that can lead to health problems, such as inflammation. Animal protein that is hormone-free, grass-fed, cage-free, or pasture-raised is the most healthy option. Purchasing organic meat, eggs, dairy, and poultry is an additional safeguard against consuming antibiotics, GMO-fed beef, and added hormones.

• Added sugar: Sugar intake can cause weight gain, hormone imbalances, digestive problems, candida, and increased heat flashes.

• Refined oils and fried foods: Foods cooked in highly processed vegetable oils (such as sunflower, maize, safflower, or canola oil) are high in omega-6 lipids, which may contribute to inflammation and other health issues. Fried foods and trans lipids are also associated with cardiovascular disease, obesity, diabetes, and cognitive impairments.

• Carbonated beverages: These drinks deplete the body of calcium, causing bone loss, osteoporosis, and dental disease.

• Alcohol: Drinking more than “moderate” quantities of alcohol can exacerbate heat flashes and contribute to weight gain, according to many women.

Best Menopause Supplements

Beneficial Foods for Menopause

NuviaLab Meno

NuviaLab Meno is a game-changer for women going through menopause. Its rich formula, comprising nine natural ingredients, addresses the most common and challenging symptoms, providing relief and support where you need it most. Embrace this supplement and take control of your menopausal journey, enjoying newfound comfort, vitality, and well-being.

This innovative food supplement boasts a rich formula comprising key ingredients designed to provide relief from hot flashes, sweating, anxiety, and irritability, allowing you to navigate menopause with more ease and comfort. Menopause often leads to hormonal imbalances, resulting in fatigue and tiredness. Sleep disturbances are common during menopause, but NuviaLab Meno comes to the rescue of all the problems. It facilitates better sleep, ensuring you wake up refreshed.

Black Cohosh

Hot flashes and nocturnal sweats are only two menopause symptoms that black cohosh might alleviate. Evidence suggests it may also aid in preventing diabetes and fibroid growth and enhance fertility in premenopausal women, and it is considered one of the best Menopause Supplements.

Natural Progesterone Cream

Progesterone cream is a natural method for alleviating menopause symptoms, including low bone density, dry vagina, and fibroids. It protects against infertility, endometriosis, and PMS, and it has many other advantages, especially for younger women (those going through perimenopause, for example). Applying different and more effective progesterone to your body with each application is possible when using a topical cream.

 Vitex (Chasteberry)

There is scientific evidence that suggests Vitex may help with hot flashes. In addition to aiding with sleep issues, fibroids, skin changes, and irregular periods, it also contains many of the same hormone-balancing characteristics as black cohosh.

According to studies, Vitex improves the progesterone-to-estrogen ratio by increasing luteinizing hormone, influencing prolactin levels, and aiding in regulating follicle-stimulating hormone production.

American Ginseng

For thousands of years, people have turned to ginseng to boost vitality and libido. Evidence suggests it may assist with vaginal dryness, hot flashes, exhaustion, depression, and cognitive deficits.

Red Clover

It is one of the best Menopause Supplements. Bone density and the danger of cardiac problems are both protected by red clover. Isoflavones in red clover have alleviated symptoms, including hot flashes, insomnia, weight gain, bone loss (leading to osteoporosis or fractures), cardiovascular disease, and joint inflammation, all associated with estrogen deficiency.

Dong Quai

Dong quai has a long history of usage as a natural remedy for menopausal symptoms. One Italian research found that dong quai may have an estrogenic effect, meaning it may help balance hormone levels and alleviate menopausal symptoms without artificial pharmaceuticals.

Another research indicated that a combination of dong quai and German chamomile might lower hot flash frequency and severity by as much as 96%.

John’s WortFor two thousand years, people have relied on the calming effects of this plant to alleviate stress, despair, and insomnia. St. John’s wort has shown promise in scientific studies to ease the mental and emotional toll of the changeover into menopause.

Maca Root

For hundreds of years, people have turned to maca root, an adaptogen plant, to mitigate the adverse effects of stress and aging by lowering cortisol levels. It may improve libido and vitality while decreasing hot flashes, lethargy, restlessness, and weight gain.

Adaptogen Herbs

Herbal adaptogens provide immunity to stress-related illnesses and others. Some examples of adaptogens include ashwagandha, Medicinal Mushrooms, Rhodiola, and Holy Basil. Studies have shown that they help regulate blood sugar and insulin levels, increase thyroid function, decrease cholesterol, lessen anxiety and depression, slow the death of brain cells, and improve thyroid function.

Evening primrose oil, red raspberry leaves, licorice root, chaste tree, and sarsaparilla are some more botanicals/herbs that may help control menopause symptoms, albeit they are less typically used at home on your own. A certified naturopath physician can advise you on the best doses and combinations for your particular symptoms since each one targets different bodily functions.

Lifestyle Changes

Reduce and manage your stress.

During menopause, many women experience increased anxiety, irritability, and even bouts of depression. Managing your stress is one of the essential ways to reduce behaviours and symptoms such as emotional eating and weight gain, fatigue, poor sleep, and decreased libido.

Different complementary and alternative remedies for tension relief are effective for other individuals. Exercise, acupuncture, meditation, aromatherapy, spending time in nature, nurturing close relationships, volunteering, and devoting time to spiritual practices are all effective methods for relieving tension.

Engage in regular physical activity.

Exercise is essential for managing several risk factors associated with menopause complications, such as having high levels of inflammation, being overweight or obese, sleeping poorly, experiencing bone loss or muscle atrophy, and coping with chronic stress.

A twelve-week aerobic and strength-training exercise program showed promising results for people who had never exercised before in improving sleep quality, insomnia, and depression.

Engaging in 10–30 minutes of aerobic activity on most days of the week is recommended, including high-intensity interval training (HIIT). This will strengthen your bones, prevent weight gain, and preserve lean muscle mass, reducing your risk of osteoporosis and obesity.

Get Sufficient Sleep

Both excessive stress and insufficient sleep are associated with higher levels of morning cortisol, difficulties with work performance, and a greater propensity for anxiety, weight gain, and depression. Aim for 7–9 hours of sleep per night to enable your body to recover from tension, control your appetite, and enhance your vitality.

Consider Social Support and Relationships

Comprehensive clinical trials have demonstrated that lifestyle practices, such as sleep management, regular exercise, optimal nutrition, social support, and relaxation, healthy relationships, can be effective as a “whole system approach” for treating menopause symptoms and other effects of aging.

Use These Essential Oils for Menopause Symptom Management

The most effective essential oil for harmonizing hormones is clary sage oil. It can help alleviate menopause symptoms, such as increased anxiety and heat flushes. Moreover, Roman chamomile oil reduces tension, peppermint oil can help calm the body during heat flashes, and thyme oil can help regulate hormones naturally.

Action Plan for Menopause

Typically, the first symptom of menopause is a variation in the typical pattern of menstruation. You may experience abnormally light or heavy periods.

Additionally, the frequency of your periods may be affected. You may have one every two to three weeks, or you may go months without having one. Eventually, you will no longer have periods.

Even though each woman will experience menopause differently, there are some common symptoms to be aware of. Some will be well-known, while others may come as a surprise.

Knowing the common symptoms of menopause and how they may affect you can be highly beneficial. Many women are oblivious to the variety, severity, and impact of the signs and are unprepared for them.

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