- Supplement your diet with fresh fruits and vegetables during menopause. Low estrogen levels inhibit nutrient absorption and can lead to deficiencies. Ingest at least a cup of milk or yogurt a day, the most easily assimilated calcium sources. Spinach, poultry, whole grains, cheese, fish and nuts are also high in calcium. Avoid too much sugar or alcohol because they are more difficult to process during menopause.
- Exercising regularly will help ease menopause symptoms and reduce risk of osteoporosis. Walking is excellent for older women because it is easy on joints and improves cardiovascular fitness without stressing the body. Walking with a friend allows for socialization, which may improve mental health. Yoga and light weight-bearing exercises are good choices.
- Ask your doctor about natural hormone supplementation. Many women find relief from menopause symptoms by using a low-dose progesterone cream available from health food stores or online. Although considered controversial within the mainstream medical community, bioidentical hormone replacement therapy is becoming popular. Many doctors are studying and specializing in treating menopausal women with bioidentical hormones.
- Black cohosh, red clover, soy, motherwort, ginseng and dong quai are often used to treat menopausal symptoms. Their dried flowers and leaves are used in teas and tinctures. Using herbs can be risky, so it is best to consult a certified herbalist before use. Some herbs, such as red clover and ginseng are readily available in tea bags, which can be purchased from your health food store.
- Realize that some women may breeze through menopause with no discomfort, but many experience hot flashes, night sweats, dizziness and other symptoms. Some females' symptoms are so severe it inhibits their mental health and relationships. Talk with your doctor about your experience and join a support group to help ease your transition.
