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How to naturally relieve menopausal symptoms

At menopause, the drop in estrogen leads to symptoms that are often uncomfortable for women: hot flashes, irritability, sleep disorders, vaginal dryness, osteoporosis… Discover the natural solutions that can alleviate these worries.

I fight against hot flashes

Why hot flashes?

The regulation of body temperature is a complex phenomenon, involving vascular, hepatic and thyroid factors, as well as the secretion of hormones such as estrogen.

At the time of menopause, the level of estrogen drops, creating an imbalance in the regulation of body temperature, with a risk of “overheating”: to avoid this overheating, the organism sends, from time to time, signals that lead to a phenomenon of rapid vasodilatation and brutal sweating: these are hot flashes.

Sage and soy to make up for the lack of estrogen

Sage and soybean are plants known to combat hot flashes. Indeed, they contain phytoestrogens, i.e. plant oestrogens, which make it possible to compensate for the drop in oestrogens at the time of the menopause.

During periods when you feel a lot of hot flashes, it is possible to prepare herbal teas by brewing a teaspoon of sage in a bowl of boiling water, without exceeding, however, 3 cups per day and this for a maximum of 2 weeks (indeed, an exaggerated consumption of sage can cause nausea, an accelerated heart rate or dizziness).

Also think about incorporating sage into your dishes, it’s excellent!

As for soy, we recommend consuming it 3 times a week.

Precaution of use

As sage and soy are plant estrogens, these plants are contraindicated in hormone-dependent cancers (or histories of cancers).

Sauna and hammam

To control hot flashes, one can also use voluntary and regular sweating for a few weeks, in other words, the sauna (dry heat) or the hammam (wet heat) which will work little miracles: the perspiration obtained during the day (preferably in the afternoon) replaces night sweats.

Trigger factors to avoid

It is important to know that certain factors can contribute to the onset of hot flashes such as stress, emotions, temperature variations, confined spaces, coffee, tobacco or alcohol intake.

I keep my bones strong

Estrogens are very important for bone strength: they slow down the breakdown of bone tissue and promote the formation of young bone. However, at menopause, estrogen deficiency sets in, leading to accelerated bone loss and a higher risk of osteoporosis.

To compensate for this hormonal decrease, soy and sage will be effective again.

It is also important at this time of life to have an adequate intake of calcium combined with vitamin D.

Calcium is found in dairy products, especially hard cheeses, but also in anchovies or sardines in oil, as well as in certain mineral waters . It is also found in some dried fruits (apricot, figs, quince …), vegetables (watercress, dandelion, parsley, spinach …) and nuts (walnuts, hazelnuts, almonds …).

Vitamin D is mainly provided by the sun (up to 90%), but we can also favour certain foods such as fatty fish (herring, salmon, sardines, mackerel…).

Physical exercise also has a beneficial effect on bone density: in fact, physical activity, through the mechanical stresses it exerts on the skeleton, induces the formation of bone tissue.

Menopause is therefore not the time to let go!

I keep a good morale

Menopause is often synonymous with a period of depression of varying degrees. A plant can then be an excellent ally to raise the morale: the St. John’s wort.

This one contains specific components (hypericine and hyperforine) which showed a good effectiveness in the relief of the passing demonstrations of depressed mood: weariness, disinterest, anxiety, sleep disorders…

Precautions of use to be taken into account

However, St. John’s wort will be a plant to be handled with care because it interacts with many drugs by reducing their effectiveness: These include digoxin (used in the treatment of heart failure), theophylline (used in the treatment of asthma), indinavir 3 (used in the treatment of HIV infection), oral anticoagulants, cyclosporin 4 (used against transplant rejection), certain antidepressants (serotonin reuptake inhibitor) and oral contraceptives.

I am less irritable and sleep better

During menopause, mood swings and poor sleep are common. To alleviate these problems, hops are a great help because they contain phytohormones that fight irritability and improve sleep.

However, like soy and sage, these phytohormones are similar to estrogens: hops are therefore contraindicated in hormone-dependent cancers (or histories of cancer).

To fight against sleep disorders, passionflower can also be associated with hops because it has soothing, calming and muscle relaxing properties.

I fight against vaginal dryness

As estrogen diminishes, it no longer nourishes the vaginal mucosa and vulva as before. The mucous membrane is drier, thinner and more sensitive, which can lead to pain and burning during sex, especially as natural lubrication decreases.

To alleviate these problems of dryness, evening primrose oil can be used orally because it is very rich in essential fatty acids and vitamin A.

One can also associate borage oil which also fights against vaginal dryness problems, but also against dry skin problems in general (which is often the case at the time of menopause).


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