1. Increase Physical Activity
Exercising for 30 minutes a day becomes especially important during and after menopause, since it increases bone strength, improves circulation, reduces stiffness, promotes bowel regularity, helps relieve insomnia and allows for higher levels of good (HDL) cholesterol. Equally important for menopausal women, aerobic exercise releases endorphins in the brain--hormones that fight stress and depression. Good exercise choices for women undergoing menopause include such low-impact activities as brisk walking, yoga, pilates, swimming and biking.
2. Eat Foods That Induce Good Health
Altering your diet can have a significant impact on your menopause symptoms. Even if you're already a healthy eater, you can adjust your diet so that it better targets your needs. For example, try consuming two servings per day of soy products, including tofu. The isoflavins in soy may help relieve hot flashes. Speak with your doctor before increasing soy dramatically, however, since excess isoflavins may actually increase cancer risk.
You can also try introducing more servings of beans, since they are packed with phytoestrogens, calcium, folic acid, fiber and vitamin B6, all of which promote good health during menopause. Other helpful strategies include eating more omega-3 fats in the form of fish and olive oil; replacing caffeinated beverages, alcohol and sodas with pulpy juices like orange and grapefruit; and increasing your consumption of calcium-rich foods like cheese, yogurt and milk.
Finally, try adding ground flaxseed to your diet in the form of 2 tbs. per day sprinkled on cereal, yogurt or cooked veggies. In addition to working against hot flashes, the high concentration of phytoestrogen lignans and omega-3 fatty acids in flaxseed is thought to reduce cancer risk. Of course, keep eating plenty of fresh fruits and vegetables.
3. Reduce Stress
Stress can make almost all symptoms of menopause worse. It can also keep the adrenal glands, which help secrete hormones important to postmenopause health, from functioning properly. Meditation, relaxation techniques, yoga and massage are some of the best ways to relax the body. These methods may completely relieve hot flashes, or at least help those suffering with them to cope more effectively. Many women have also found that slow, deep breathing decreases hot flashes and other menopausal symptoms.
4. Consider Herbs
Herbs have long been used to treat symptoms associated with menopause, especially hot flashes. Many women have claimed herbal medicine to be very beneficial, though it's important to note that no large-scale, definitive studies have demonstrated the effectiveness of any herb against menopause symptoms. If you want to give herbal remedies a try, black cohosh, wild yam, maca, false unicorn, chaste tree, damiana, dandelion and dong quai are popular options. Be sure to tell your doctor about any herbs you're taking so she can let you know about potential side effects or conflicts with your current medication.
5. Explore Natural Therapies
Women are increasingly trying natural and alternative remedies to provide relief from their menopausal symptoms. Acupuncture, aromatherapy, reflexology and massage are some of the most popular ways of rejuvenating the hormonal system and naturally relieving the symptoms of menopause.
