Menopause and hormonal changes: Doctor shares tips to treat the symptoms naturally | Health

For serious symptoms of menopause, many patients are proposed medical treatment such as hormone replacement therapy. However, the doctor said that it is better to manage the symptoms with healthy eating and lifestyle in a natural way.

1. Have a balanced diet:

A balanced diet plays a crucial role in the treatment of menopaus symptoms. A healthy diet with many fruits, vegetables and whole grains that restrict saturated fats, oils and sugar and add rich food such as milk and dairy products, Rajma, Chana, non-VEG, etc., improve the health of menopausal.

2. Do you have more phytoestrogens:

Foods that are rich in phytoestrogens (estrogen -like compounds based on plant) can help to alleviate hot flashes and other hormonal symptoms such as soybeans, linseed, lentils and chickpeas. A study published in the Journal of Clinical Endocrinology and Metabolism has shown that regular consumption of these foods can reduce the frequency and severity of hot flashes. Read also | Heat flashes and mood fluctuations: 4 characters of menopause knock on your door

3 .. A fiber -packed diet:

A diet with a high fiber, fruits, vegetables and healthy fats (such as omega-3 fatty acids from fish, walnuts and flax seeds) reduces the mood swings, supports the health of the heart and reduces weight gain, which is common during menopause.

4. Do you have healthy herbs:

Certain herbs such as black Cohosh have shown that in some small studies they reduce hot flashes and severity, night sweat and mood disorders. Similarly, it was found that the evening prime rose oil, which is rich in gamma-linolenic acid (GLA), improve symptoms such as hot flashes, irritability and sleep disorders.

5. Physical activity:

Regular exercise, especially weight operating activities such as walking, yoga and strength training, can help manage weight, increase the mood and improve sleep. A review published in menopause: The journal of North American Menopause Society showed that women who regularly did physical activities reported less and less severe hot flashes, better sleep quality and improved mental health. Yoga improves flexibility and reduces stress that both can help with mood and sleep.

6. Manage stress:

Stress can also make symptoms such as hot flashes and mood swings. Stress management with meditation, deep breathing exercises and careful practices can significantly reduce the flash of heat and improve the quality of life. Read also | Cervical cancer and menopause: How are you connected? Doctor explains

7. Healthy sleep routine:

Sleep disorders can be treated with good sleep hygiene. Creation of a sleep -friendly environment, including maintaining a cool room temperature, to avoid night sweats and avoid caffeine or alcohol. Before going to bed, practicing relaxation techniques can improve sleep quality. If you remain hydrated all day, you can also reduce hot flashes and night sweat attempts, as the dehydration can make these symptoms worse.

Note to the reader: This article is only for information purposes and no substitute for professional medical advice. Always look for your doctor's advice with questions about an illness.