Menopause: Best Tips to Help Manage Symptoms


Menopause is a natural biological process that identify the end of a woman’s reproductive years. It typically occurs in middle-aged women, usually between the ages of 45 and 55, with the average age being around 51. However, the timing of menopause can vary widely from person to person. 

During menopause, a woman’s ovaries gradually produce fewer hormones, primarily estrogen and progesterone, which regulate the menstrual cycle and fertility. This hormonal shift leads to the cessation of menstrual periods. When you completely stop having menstrual cycle then you are in a  menopause stage 


The transition to menopause often involves a period called perimenopause, which can start several years before menopause itself. During perimenopause, women may experience irregular menstrual cycles, and various physical and emotional symptoms due to fluctuating hormone levels. Some common symptoms of perimenopause and menopause include hot flashes, night sweats, mood swings, and sleep disturbances. 

What is its effect on your body? 

Estrogen level starts to decrease in our body which causes many problems that have physical symptoms. 

Some women may notice changes in body composition, including weight gain or shifts in fat distribution. Hormonal changes during perimenopause can influence metabolism, appetite, can lead to mood swings, irritability, anxiety, fatigue, poor sleep quality and even depression in some women. It’s important to remember that not all women will experience the same symptoms or the same degree of impact during perimenopause. We can follow some tips by Black Bean Foods: A Natural and Healthy Products Store NZ to help manage symptoms. Here are some discussed below: 


Some Natural Tips to Help Manage Symptoms 

1) Calcium & vitamin D

During perimenopause and menopause, there is a decline in estrogen production, which can lead to a decrease in bone density and an increased risk of osteoporosis. Calcium is a key mineral that contributes to bone strength and density. Vitamin D is necessary for the body to absorb and use calcium effectively. Ensuring adequate vitamin D levels may contribute to better emotional well-being during perimenopause. Both calcium and vitamin D play roles in supporting the immune system’s function. This can be especially important as the body’s hormonal balance changes during perimenopause. Take a diet rich in calcium and vitamin D such as milk, yogurt, leafy green vegetables, nuts and others. 

2) Maintain weight 

Maintaining weight has a positive impact in reducing perimenopause symptoms. Excess body weight, especially abdominal fat, can lead to an increase in estrogen production. Since estrogen levels are already fluctuating during perimenopause, additional estrogen from fat cells can exacerbate symptoms. By reducing excess weight, you can help balance your hormone levels and potentially alleviate some symptoms.  

3) Eat fruit and vegetables 

Fruits and vegetables play an important role in managing perimenopause symptoms due to their rich nutritional content, including vitamins, minerals, fiber, antioxidants, and phytochemicals. Incorporating a variety of fruits and vegetables into your diet can offer several benefits for managing perimenopause symptoms. Many fruits and vegetables are low in calories and high in fiber, making them excellent choices for weight management. A diet rich in fruits and vegetables can help control appetite, prevent overeating, and support weight loss efforts. Some of them are Citrus fruits, carrots, berries, grapes, spinach, tomatoes, broccoli and much more.  You can also take Nutrient Rescue double Shoot.

4) Stress management 

Stress management can play a significant role in reducing perimenopause symptoms by helping to regulate hormonal fluctuations, improving overall well-being, and mitigating the impact of stress-related symptoms. Perimenopause is a time of hormonal changes, and stress can exacerbate these changes and contribute to various symptoms. By effectively managing stress, you can reduce the impact of stress hormones like cortisol on your body, which can help stabilize hormonal fluctuations during perimenopause. 

 5) Avoid triggers

By identifying and managing triggers that exacerbate symptoms, you can potentially minimize their impact and improve your quality of life. Certain triggers, such as spicy foods, caffeine, alcohol, smoking, high sugar and stress, can worsen the symptoms. 

6) Exercise 

Exercise can be a valuable tool for reducing menopause symptoms and improving overall well-being. By doing regular exercise can help regulate hormone levels, including cortisol (the stress hormone), estrogen and progesterone. This balance can mitigate the severity of hormonal fluctuations characteristic of perimenopause, which in turn can reduce symptoms such as hot flashes, mood swings, and irritability. 

7) Adequate sleep 

Adequate sleep plays a crucial role in managing perimenopause or menopause symptoms by supporting overall health and hormonal balance. Quality sleep can help regulate body temperature and reduce the frequency and intensity of hot flashes and night sweats. Poor sleep can exacerbate these symptoms, making them more disruptive to daily life. It also stabilizes mood, lowers the risk of mood swings and depression. Sleep is integral to hormonal balance.  

8) Eat phytoestrogens 

Phytoestrogens are plant compounds that have a similar structure to the hormone estrogen. Phytoestrogens can interact with estrogen receptors in the body, this interaction might help balance hormonal fluctuations that contribute to manage symptoms. Eat food rich in phytoestrogens such as legumes, whole grains and nuts etc. 

 9) Water intake 

Adequate hydration and drinking enough water can indeed contribute to reducing menopause symptoms and promoting overall health. Dehydration can exacerbate hot flashes and night sweats. Dehydration can affect mood, concentration, and cognitive function. During perimenopause, hormonal changes can already impact mood swings and cognitive abilities. Being properly hydrated can help mitigate these effects and support better cognitive function. 

10) Quality protein 

Quality protein can play a role in reducing menopause symptoms by supporting hormonal balance, managing weight, and promoting overall health. There is a natural decline of muscles and bones weakness in women at this age. So, protein rich food helps to reduce this weakness.

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