List
Natural Alternatives for Hormone Replacement Therapy
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Hormone replacement therapy was once standard treatment for women suffering from symptoms of menopause. These include hot flashes, bone loss and vaginal dryness. Lifestyle changes and natural remedies may be safer alternatives. While these alternatives may be effective, some are still being studied for efficacy and safety. Always consult your doctor before using these as treatment.
Soy
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Soy contains phytoestrogens, a natural form of estrogen. Eating more soy protein or products may help relieve symptoms such as vaginal dryness and hot flashes while increasing your bone density. To receive its full benefits, you should try to consume between 40 and 80 mg of soy per day.
Calcium
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Calcium may also be another useful natural alternative to HRT. Its main role is to strengthen your bones, protecting against the bone loss which is commonly associated with low estrogen levels. Aside from dairy products, calcium can be found in leafy green vegetables such as romaine lettuce and spinach.
Magnesium
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Foods such as whole grains, brown rice and cashews are rich in magnesium. This mineral helps regulate the absorption of calcium and may relieve cramping by relaxing the smooth muscle in the uterus.
Evening Primrose Oil
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Evening primrose oil, a supplement, contains high amounts of essential fats such omega-6. This may help decrease the production of hormones responsible for inflammation.
Flaxseed
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Flaxseed can be found in supplement form, ground or as seeds. It, like soy, contains phytoestrogens along with lignans, which may help protect against cancer. It also contains vitamin E, which may help prevent hot flashes
Black Cohosh
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Black cohosh, an herb, may also be effective in the treatment of low estrogen levels and its accompanying symptoms such as hot flashes, bone loss and lack of concentration. To date, researchers have not found side effects or drug interactions. However, they continue to study its safety in women with a history of breast cancer. Women often use it in the form of an extract known as remifemin, and its common dose is 20 mg, twice a day.
Bland Diet
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Though you may enjoy spicy foods, avoiding them may help decrease the number of hot flashes you experience. These can raise your internal body temperature, increasing your chances of experiencing a hot flash. It may also be helpful to eat a diet high in fiber and low in fat. This means eliminating fried foods and some of your favorite treats such as cakes and puddings from your menu.
Exercise/Yoga
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Incorporate exercise into your daily routine to help prevent against bone loss and relieve mood swings. Whether you take 30 minutes a day to walk or join a yoga class, you may soon find your stress levels decreasing.
Quitting Smoking
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Smoking lowers the level of estrogen in your body, making your symptoms worse. If you quit, you may find the symptoms are not as bad as they once were.
Temperature Control
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Hot flashes often occur because the change in hormones during menopause makes it difficult for your body to regulate its internal temperature. Therefore you need to avoid areas or situations that cause your body temperature to rise. If a room becomes too hot, move to a cooler spot. At night, try sleeping with fewer blankets, lighter pajamas or use a fan or air conditioner.
Meditation
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Meditation is a wonderful technique used to clear your mind and enter a state of complete relaxation. When used during menopause, you may find yourself more at peace and experiencing fewer mood swings.
eHow Article: Natural Alternatives for Hormone Replacement Therapy
