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12 Good Ways to Reduce Side Effects of Early Menopause

24 Dec. 2020

Menopause is a natural process that typically occurs between the ages of 45 and 55 and is characterized by the absence of menstruation for at least a year. In women who experience menopause, the ovaries stop producing estrogen and progesterone that are responsible for fertility. The main symptoms of menopause include:

Headaches
Depression
Racing heart
Insomnia
The decrease in bone mass
Dry skin
Memory problems
Reduced libido
Joint pain
Hair loss
Anxiety
Vaginal dryness
Urinary tract infections

If menopause occurs earlier than 45 and it’s defined as early menopause. Early menopause starts with irregular or missing periods and symptoms of low estrogen levels. The decrease in hormones that occurs during early menopause increases your risk of premature death, neurological diseases, psychosexual dysfunction, mood disorders, osteoporosis, ischemic heart disease, and challenges with fertility.

Possible causes of early menopause include:

Enzyme deficiencies
Autoimmune disorders
Early menarche (getting your first period before you turn 11)
Metabolic syndromes
Adrenal Insufficiency
Genetics
Infections including mumps and tuberculosis
Radiation and chemotherapy

The symptoms of early menopause are the same as the symptoms of regular menopause. So, if you want to reduce them, it’s time to consider these 12 strategies:

1. Follow a nutritious diet

Multivitamin-mineral fish oil will help you manage inflammation, B vitamins and adaptogenic herbs including maca and Rhodiola will provide overall hormone support.

Certain nutrients like vitamins C, E, and B vitamins can alleviate many menopausal symptoms. Foods high in vitamin D and calcium can lower your risk for early menopause.

Since early menopause increases the risk of osteoporosis, you can also try a nutrient formula that contains calcium, vitamin D, and other bone-support nutrients.

Before buying any supplements, you should talk to an ob-gyn specialist to determine whether these supplements are effective for you.

2. Keep your brain active

Estrogen is part of your brain’s signaling system that helps direct blood to more active parts of the brain. Since menopause is characterized by a decrease in estrogen levels, many women during menopause report memory issues. But by training your brain you can maintain a healthy cognitive function.

3. Maintain a healthy weight

Being underweight can provoke hormonal imbalances that lower estrogen levels. However, extra weight can do the same thing to your body. So, following a whole foods diet along with natural ways to regulate blood sugar and weight resistance will help you lose weight and have a healthy BMI.

4. Use beauty products without hormone-disrupting ingredients

Harsh chemicals in anti-wrinkle creams can negatively affect your hormonal levels. Phthalates and parabens that are found in many beauty products can mess with your estrogen levels. Try to find cleaner alternatives.

5. Limit your caffeine and alcohol intake

Women who consume too much alcohol and/or caffeine ramp up menopausal side effects, including hot flashes and night sweats. Switch to green tea and keep wine intake to a few glasses each week.

6. Get regular exercise

Regular exercise can help prevent early menopause. Menopausal women who exercise every day are 49 percent less likely to have hot flashes and other unpleasant symptoms.

7. Don’t smoke

Among all the other terrible things smoking can do, it can shorten your menstrual life. Women who smoke have a 40 percent greater risk of having early menopause than women who don’t have this habit.

8. Eat plenty of fruits

Antioxidants protect your body from free radicals, prevent diseases, and slow down the aging process. Early menopause can age you quickly by raising radical levels in your body. Stop that process with antioxidant-rich foods like blackberries, strawberries, blueberries, artichokes, turmeric, and dark chocolate. Plus, antioxidants like glutathione provide much-needed protection to your ovaries.

9. Stay hydrated

Water helps detoxify your body and eliminate toxins while hydrating your skin. Try getting 8-10 cups of water per day.

10. Manage your stress levels

Chronic stress can raise the levels of stress hormones like cortisol in the body and accelerate the menopausal process. To manage stress, you can try yoga, breathing exercises, and meditation. You can also try taking calming nutrients including L-theanine, ashwagandha, and Rhodiola Rosea.

11. Consider eating estrogen-replenishing foods

Foods that contain phytoestrogen like flax seeds can reduce menopausal symptoms such as vaginal dryness and hot flashes. You can add flax seeds into your salads or morning smoothie.