Menopause is tough. Unfortunately, it’s part of nature and something all women have to go through as they get older. Many women turn to hormone replacement therapy for relief from their symptoms, while others prefer to take the natural route and gain relief naturally. If you want reduce hot flashes, night sweats, and other menopause symptoms without taking estrogen, you’ve got several options.
- Lifestyle Changes
Making changes to your daily life can greatly reduce menopause symptoms. Avoid coffee, alcohol, spicy foods, and stress. Sip cool drinks or use ice packs. Relaxation and deep, abdominal breathing (6-8 breaths per minute) have been shown to reduce hot flashes by about 40% when practiced as minimally as twice per day. Eliminate hot baths or showers before bedtime.
Some studies have found that soy has a positive effect on hot flashes. Christiane Northup, MD, in her book The Wisdom of Menopause, cites research that indicates that women who ate 60 grams of soy protein per day in the form of a powdered drink mix had a 45% reduction in hot flashes after 12 weeks. The following servings contain about 35-50 mg of soy: one cup soy milk, 1/2 cup tofu, 1/2 tempeh, 1/2 cup green soybeans (edamame), and three handfuls of roasted soy nuts.
- Natural Progesterone Cream
A study published in the journal Obstetrics and Gynecology found that natural progesterone cream significantly reduced hot flashes compared to the placebo group. In The Wisdom of Menopause, Northrup says that a 2% progesterone skin cream works in about 85% of perimenopausal women.
Probably the most common herbal remedy for hot flashes is black cohosh. Three randomized, controlled trials found that black cohosh was as effective as pharmaceutical estrogen in relieving hot flashes. Dong quai is also a frequently used herb that acts like an estrogen and can ease hot flashes for some women.
- Acupuncture and Yoga
Many women turn to acupuncture and yoga for relief from hot flashes and menopause symptoms. Some yoga studios are now offering special yoga classes for the menopausal woman.
- Regular Exercise
According to research, 55% of hot flashes in postmenopausal women can be alleviated through aerobic exercise. In addition, regular weight-bearing exercise and strength training can also help maintain strong bones.
There are alternative options to hormone replacement therapy. If you are experiencing any symptoms of menopause, Natural Transitions can provide you with a safe, natural alternative to hormone replacement therapy. The highly effective formula contains powerful herbs including black cohosh, dong quai and soy, developed to support hormone balance and overall well being during your time of change.