Natural Ways To Reduce The Symptoms Of Menopause
Are you struggling with symptoms of menopause? Symptoms let us know something is off balance. In an ideal world, where everything was in balance, we would experience the transition into menopause symptom-free! If you aren’t quite making the transition symptom-free, below are a few things you can do to naturally reduce these symptoms.
What Causes Symptoms of Menopause?
During menopause, the ovaries are preparing to close up shop and retire, turning work over to the adrenal glands. It becomes the job of your adrenals to produce the hormones that the ovaries used to make. If your adrenals are out balance, then symptoms of menopause will make themselves known (usually with a bang).
Common Symptoms of Menopause
Anxiety
Chills
Difficulty concentrating
Dry skin (also dry eyes and mouth)
Headaches
Hot flashes
Low libido
Night sweats
Sleep problems
Thinning of the hair or hair loss
Vaginal dryness
Weight gain (especially around the mid-section)
The Adrenals
The adrenal glands are the body’s emergency system. When the body is under stress, the adrenals will send cortisol into the bloodstream. This is supposed to be an occasional, short term release of cortisol to help you get through a period of stress. However, most people today live in a state of ongoing stress. Over time, chronic cortisol output weakens the endocrine system, the liver, the digestive system, the immune system, and cause issues with the thyroid.
Stress can overburden the adrenal glands causing adrenal imbalance and menopause symptoms. The most common types of stress that contribute to symptoms of menopause include:
Eating a diet high in processed foods
Excessive exposure to radiation via cell phones, computers, and wifi
Mental stress
Not eating enough
Not getting enough sleep
Overdoing it or pushing yourself on a daily basis
Physical (working out too much is a huge stressor on the body)
Processed foods
Synthetic chemicals in your products (cosmetics, skincare, and house cleaning products)
Steps You Can Take to Reduce Menopause Symptoms
1. Eat three meals a day. I know intermittent fasting is popular right now but skipping meals can place a strain on the adrenal glands and can also lead to blood sugar imbalance.
Note: I’m not completely against intermittent fasting, but if you’re experiencing symptoms of menopause, have adrenal fatigue, or hormone or thyroid imbalance, I don’t recommend intermittent fasting as it places additional stress on an already stressed body.
2. As soon as you wake up, drink a glass of water with 1/4 teaspoon of Celtic sea salt and the juice of 1/2 a lime or lemon. This is a natural version of a sports drink that helps to rehydrate the body. Celtic sea salt is my favorite for this since the 80+ minerals in the salt help nourish the adrenals and the endocrine system. If you have pink Himalayan salt, use it instead. Just don’t use table salt!
3. Make sleep a priority. Aim for 7-9 hours of sleep each night. Sleep is one of the best ways to rebalance your adrenals and reduce your symptoms of menopause.
4. Eliminate all caffeine and alcohol. I know, I know, I know. This can be a difficult step to take, but unfortunately caffeine and alcohol are liquid stress to the body and only make your symptoms worse. I love the ritual of my morning coffee and I understand it can be hard to give up. Coffee alternatives: chai, Dandy Blend, matcha, or Rasa.
5. Take an Epsom salt bath a few times each week. If possible, do it every evening. Lower the lights, put on some relaxing music, light some candles—go all out, you deserve it! When you’re stressed, the first mineral your body burns through is magnesium (this is why so many people are magnesium deficient!). Soaking in a bath with Epsom salts and a few drops of your favorite essential oil will not only help you relax but will also replenish your magnesium stores.
6. Put a castor oil pack over your liver 2-3x a week. If you’re experiencing symptoms like blood sugar imbalance, headaches, hormone imbalance, or night sweats, make castor oil packs your new best friend.
7. Do not eat on the go. Do not while driving. Do not eat standing up. Sit down to eat each meal and eat it s l o w l y. Do no underestimate the importance of eating in a slow and relaxed state.
8. Limit your workouts to low-impact exercises such as walking, Pilates, gentle yoga, or swimming. High impact and interval style exercise can put strain on your already fatigued adrenals. I understand that if you’re having trouble losing weight, this advice can seem counter-intuitive but I have seen clients lose weight by increasing their food intake, resting more, and following the steps I’m listing here.
9. Filtered water. Drink half of your weight in ounces of water each day is a good goal. For example, a 160lb person should drink about 80 ounces of water per day. Hydration is essential to the endocrine system. Without the sufficient water, the body can’t transport the necessary nutrients and hormones to the cells properly.
10. Find ways to reduce your stress. You can see ideas for stress reduction here. As well, make a list of the things that are stressful for you right now. Make a list of the ways you are currently overdoing it. Pick one thing and start working on it.
11. Go outside in the morning (preferably between 7-9am), open your eyes, and enjoy the sun. Sounds weird, right? But exposing your eyes to the sun for 3 minutes is an easy way to reset your circadian clock..
12. Take one full day of rest each week. I know it’s popular to hustle and to also have a side hustle and to push-push-push yourself but the constant striving can lead to a myriad of issues. It is perfectly okay to rest, to turn your phone off, to get outside, or to catnap all day. Get quiet and listen to your body. It will tell you what it needs!