Menopause is a transition in a woman’s life as her menstrual cycles come to an end, and the hormone estrogen starts declining. This decline disrupts her normal cycle patterns of progesterone and estrogen. The menopause occurs when all the remaining follicles in the ovaries are lost. Women should know that this is a normal cycle that is experienced by all women, and it is the beginning of the end of being reproductive. Most women typically start menopause in their late 40s or late 50s with symptoms lasting for a few years. In the United States of America, the mean age of menopause, the occurrence of the final menstrual period, is 51 years old.
If a woman’s ovaries are surgically removed, she immediately enters menopause. Women who smoke, have never been pregnant, or live at a high altitude, can start menopause at a slightly earlier age. Women will begin the transition from their reproductive years to menopause. The length of cycles will start to vary, and women starting to transition into menopause will begin to skip periods. Typically, at least two-thirds of women will experience menopausal symptoms such as irritability, night sweats, hot flashes, tiredness, and mood swings.
In addition, menopause can increase the risk of many diseases, such as heart disease, obesity, diabetes, and osteoporosis. During this time, many women find relief by using natural remedies and supplements. If you decide to avoid using estrogen therapy to treat any menopause symptoms, you have some choices that can be very effective. You can take steps to protect your health and relieve your symptoms. Here are 13 natural ways to ease menopause symptoms.
1. Eat Plenty of Protein-Rich Foods
Eating protein regularly can help with the decline in estrogen that happens during menopause. This estrogen decline is associated with decreased bone strength as well as reduced muscle mass. Women going through menopause should increase their protein intake. Protein is an essential component of every cell in the body. The body uses protein to produce and repair tissues. It is a vital building block of bones, muscles, cartilage, skin, and blood. Guidelines recommend that women over 50 eat 0.45–0.55 grams of protein per pound of body weight daily or 20–25 grams of high-quality protein per meal.
Consuming protein throughout the day can help with the loss of lean muscle mass that occurs as we age. Also, increasing protein in your diet can help with weight loss. This reaction is because protein helps you feel fuller and increases calories burned. Foods high in protein include eggs, meat, fish, dairy products, and legumes. Women can also add protein powders to smoothies or baked goods. An adequate amount of high-quality protein can help in the prevention of lean muscle, regulate mood and sleep, as well as aid in weight loss.