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Not Sure About HRT?

Natural remedies can help alleviate some of the symptoms associated with menopause.

Here are five natural approaches that may provide relief:

  • Dietary Changes:

    • Incorporate phytoestrogen-rich foods into your diet. These plant compounds mimic the effects of oestrogen in the body and can help balance hormone levels. Examples include soy products, flaxseeds, chickpeas, lentils, and whole grains.

    • Increase calcium-rich foods like dairy products, leafy greens, and fortified plant-based milk to support bone health.

    • Consume foods rich in omega-3 fatty acids, such as fatty fish (salmon, mackerel, sardines), chia seeds, and walnuts, to reduce inflammation and support heart health.

  • Herbal Remedies:

    • Black cohosh: This herb is commonly used to manage menopausal symptoms like hot flashes and mood changes.

    • Red clover: Contains compounds similar to oestrogen and may help alleviate hot flashes and night sweats.

    • Dong quai: Often used in traditional Chinese medicine to manage menopause symptoms.

    • Evening primrose oil: Contains gamma-linolenic acid (GLA) which may help with mood swings and hormonal balance.

  • Regular Exercise:

    • Engage in regular physical activity, including both cardiovascular exercises (walking, swimming, cycling) and strength training. Exercise can help manage weight, reduce stress, improve mood, and support bone health.

  • Mind-Body Practices:

    • Meditation, deep breathing, and yoga can help manage stress and promote relaxation. Mindfulness practices can also improve sleep quality and overall well-being.

  • Acupuncture:

    • Acupuncture is an ancient Chinese practice that involves inserting thin needles into specific points on the body. Some women find relief from hot flashes, mood swings, and sleep disturbances through acupuncture.

  • Lifestyle Adjustments:

    • Manage stress: Prioritise stress reduction techniques like meditation, mindfulness, or relaxation exercises to minimise the impact of hormonal changes on your mood and well-being.

    • Maintain a healthy weight: Aim for a balanced diet and regular exercise to manage weight and support overall health.

    • Stay hydrated: Drink enough water throughout the day to support digestion, skin health, and overall well-being.

    • Get adequate sleep: Establish a consistent sleep routine to improve sleep quality and reduce the risk of sleep disturbances.

It's important to note that individual responses to natural remedies can vary, and what works for one person may not work for another. Before starting any new remedies or supplements, especially if you have underlying health conditions or are taking medication, it's a good idea to consult with a gp or a registered herbalist to ensure they're safe and appropriate for your situation.


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