13 Natural Ways to Reduce Menopause Symptoms

11. Don’t Skip Meals Consuming regular meals is essential during this natural transition in life. Weight loss efforts and symptoms of menopause may be worse if… Trista - July 27, 2019

11. Don’t Skip Meals

Consuming regular meals is essential during this natural transition in life. Weight loss efforts and symptoms of menopause may be worse if you’re going through menopause. Many people think skipping meals will aid in weight loss efforts. Actually, this is the total opposite! Skipping meals slows down the metabolism, making it more difficult to lose weight.  In fact, skipping meals can lead to an increase in binge eating. It makes you feel hungrier and leads to eating more than you usually would. When food is consumed, metabolism levels rise. Without food to digest, metabolism levels go down.

Mental concentration is also impaired by skipping meals. Without food in the body, there isn’t any glucose to absorb. Glucose is the main energy source for the brain and central nervous system. Without glucose, memory, focus, and concentration are impaired. Menopause can already impact your mental strength; don’t add the consequences of skipping meals add to it.

Never skip breakfast as this meal really is the most important meal of the day! Starting the day with a balanced breakfast reduces the risk of obesity and insulin resistance as well as helping you lose or maintain weight. Eating breakfast launches your metabolism and makes you feel more full and satisfied, reducing the likelihood of overeating. Also, when you skip breakfast, your blood sugar levels fall, resulting in energy decline. Healthy options include eggs, salmon toast, yogurt with nuts and berries, fruits, smoothies, and avocado toast.  Remember, successful weight loss at any stage of life requires permanent changes in both your diet and exercise habits. Try your best to commit to lifestyle changes, and enjoy a healthier you. Skipping meals and having irregular eating patterns may hinder weight loss as well as hinder weight loss. Food is fuel for the body, so eat up!

12. Stay Cool

Keeping fresh will help ease symptoms such as hot flashes and night sweats. Many women find it difficult to sleep at night due to night sweats. Keep your bedroom as cold as possible at night. This lowered temperature will help you sleep better. A fan not only cools you down but helps dry you off after a hot flash. Invest in some high-quality, 100 percent cotton bed sheets. These will be much cooler to sleep on than synthetic fabrics. Do the same for your pajamas. A “chill pillow” can help keep your head feeling cooler. These chilled pillows are filled with water or other cooling material to help cool you down at night.

During the day, drink plenty of cold liquids such as ice water. Use fans to help cool you down. Wear lightweight, loose-fitting clothes made with natural fibers such as cotton. Women going through menopause should also dress in layers made of breathable fabrics. Sweaters are easy to pull off when a hot flash hits. Keep cool during menopausal hot flashes by investing in high cotton count bed sheets, cooling pillows, using fans, drinking cold liquids, and dressing in layers made of breathable fabrics.

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13. Deep Breathing

Breathe in, breathe out — and repeat! Mindfulness is the perfect way to navigate your menopause. It can be a rollercoaster of emotions. Deep breathing is many menopausal women’s first line of defense against menopausal systems such as anxiety and hot flashes. Try deep, slow abdominal breathing as a relaxation technique, especially when a hot flash starts. Practice breathing 6 to 8 breaths per minute for 15-minute increments. Doing yoga can help you learn breathing techniques and put you in a relaxed state. You can do yoga with a group at your local health club or community center, or you can find plenty of online and DVDs to try yoga in the comfort of your own home.

The paced breaths are slow, smooth, and deep enough to move your diaphragm — the muscular wall located beneath your lungs — as you take deeper breaths. The goal of slow deep breathing is to minimize the stress chemicals your brain produces and generates a relaxation response making this midlife transition a bit easier. Deep breathing exercises and yoga are beneficial in relaxation techniques that can prove useful in anxiety and stress that may be accompanied by menopause.

Menopause is a natural part of a woman’s life cycle. It’s an inevitable stage and can cause many changes in the body.  Though there are many troublesome symptoms associated with “the change,” eating a healthy diet and regularly exercising can help minimize and prevent them. The good news is the freedom from regular bleeding and the purchase of feminine products. No two women experience menopause or perimenopause the same. If you’re experiencing menopausal symptoms, try some of the tips above. Many of these tips can make life during this time more comfortable!