Because of the risks associated with hormone replacement therapy, women who are in menopause stage reject the treatment and prefer to take alternative medicines.  There are several alternatives as well as supplements available for menopause condition. With a proper guidance, one can try these alternatives if they do not want to face the risk of hormonal therapy.

Some of the common symptoms of menopause every women experience are:

• Irregular periods – Monthly period becomes highly irregular. Blood flow also may be lighter, heavier or shorter.  Period may disappear altogether for months at a time.
• Hot flashes and night sweats – Overheating of body is another common symptom of menopause. Sweating and a flushed complexion usually accompany a hot flash, which is often followed by a cold chill.
• Insomnia and fatigue – Women sleep less or will have disturbed sleep during this period. As a result of night sweats, many women struggle to sleep or get enough sleep.
• Mood swings – Because of hormonal imbalance menopausal women feel overly emotional during this time. Being irritable, upset and angry is common.
• Weight gain – Weight gain is common during menopause. It happens due to a combination of menopause, age and lifestyle.
• Anxiety – In the early stages of menopause, women are more likely to feel anxiety and panic.
• Loss of sex drive and vaginal dryness – Many menopausal women find their desire for sex is diminished, and even if it’s not, vaginal dryness can make things difficult.
• Urinary incontinence – An inconsistency in stress leads to physiological change. The bladder leakage that happens with physical activity like laughing, sneezing, coughing etc is another common symptom during menopause period.

Alternatives can be used to get relaxation and feel better during menopause.

1. Flaxseed: To ease night sweat flax seed and oil can be helpful. It is good source of lignans which balance women hormones.

2. John’s Wort: To bring back mood and control mood swings this herb is effective. It helps to get over the mild depression.

3. Calcium: If there is heave bleeding it is good to take calcium supplements. Bone loss is a serious issue in menopause ladies.  It is crucial to get enough calcium. Women under 51 need 1,000 milligrams of calcium a day. Women 51 and older need 1,200 milligrams a day.

4. Soy: Soy products helps in balancing hormones. The isoflavones in soy foods help balance hormone levels and have some estrogenic activity. Soy foods supply phytoestrogen that are beneficial for mild hot flash.

5. Vitamin B complex: This group of water-soluble vitamins may help women deal with the stress of menopausal symptoms.

6. Vitamin D: Sun supplies this enough quantity and it is required for not only for bone health but also for cheering up. Most adults need 600 IU daily. Those 71 and older need 800 IU per day. Vitamin D is in many foods and supplements.

7. Vitamin E: Another source that helps to overcome hot flashes. A daily dose of 400 IUs of natural vitamin E can help alleviate symptoms of hot flashes in some menopausal women.

8. Ginseng: Ginseng might help to improve quality of life during this period. It helps to improve mood and gives good sleep.

9. Black cohosh: This one is highly studied traditional herb for menopause. It helps all around – hormonal balancing, reducing hot flash, weight loss and supports sleep. Black cohosh does not appear to have estrogenic activity and it may be safe for women with a personal or family history of breast cancer.

10. Dong quai: The root of dong quai has been used in traditional Chinese Medicine for centuries. Dong quai can relieve hot flashes and vaginal dryness.

11. Breathing exercise: Mindful deep breathing – in hale and exhale or pranayama associated with meditation helps to ease anxiety and hot flashes. Whenever hot flash symptoms turns on one can try breathing slowly and steadily. Hold breath for 7 and release breath for 8. This is one breath. Try this for 3-4 minutes.

12. Yoga: Yoga can help to relieve irritability and depression brought on by menopause. Yoga stretching and poses that involves core stabilizes mood and helps in improving overall well being.

Final words: MeRemember menopause is just a stage and it is not end of the life. To find a sense of balance it is good to practice yoga and meditation. Practice good habits – quit smoking, get enough sleep, and make a conscious effort to eat healthily and exercise more to keep symptoms under wrap and keep you feeling your best. Get into new hobby, introduce yourselves to massage and focus on yourselves for some time. Do things that make you happy and enjoy rest of your life!

Image credit: Photo by Mert Guller on Unsplash