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Natural Therapy for Menopause

Menopause is a natural stage in a woman's life. During this period a woman's menstruation ends, therefore ending her ability to bear children. Although menopause is not an illness, it can disrupt sleep patterns, cause hot flashes and emotional distress. Hormonal changes are taking place in a woman's body during menopause, which cause these disruptions. There are natural ways to cope with the negative symptoms that occur during menopause.

  1. Hot Flashes

    • Hot flashes are a typical complaint of women going through menopause. A hot flash is when a woman suddenly feels warm or hot. The heat is an internal heat, where the warmth is not a reflection of the room temperature. A natural therapy to combat hot flashes is to get regular exercise and identify conditions and foods that can trigger hot flashes. According to the Mayo Clinic, spicy foods, alcohol and weather conditions can trigger a hot flash. Wearing layered clothing, where outer wear can be removed if experiencing a hot flash, is one way to manage an episode.

    Relaxation Exercises

    • Disrupted sleep patterns can be a symptom of menopause. Like hot flashes, regular daily exercise can improve one's sleep. It is advised to get at least 30 minutes of exercise a day. Another natural way to improve sleeping habits during menopause is to engage in relaxation techniques. Techniques that include deep breathing and muscle relaxation can improve sleep.

    Kegel Exercises

    • During this period women may begin experiencing urinary incontinence. Kegel exercises are a natural way to strengthen the pelvic floor and tighten the vaginal area, thus reducing urinary incontinence. Kegel exercises involve consciously tightening the pelvic muscles, holding it for several seconds, and then releasing and repeating. When doing the Kegel exercises, do not tighten the thighs, buttock or abdomen, isolate the muscles used to stop the flow of urine.

    Black Cohash and Nutrition

    • Black cohosh is an herb that has been popular in Europe for treating the symptoms of menopause, expressly hot flashes. It has been used in the United States, but according to the Mayo Clinic its effectiveness is questionable. Other ways to minimize the negative symptoms of menopause are to quit smoking and to eat a healthy diet which includes a variety of vegetables, fruits and whole grains. Sugars and saturated fats should be avoided. Women need more vitamin D and calcium during this period. Before taking any herb or supplement it is important to consult with your physician.

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