Menopause Natural Alternatives

Menopause is the end of fertility and the menstrual cycle. Women are thought to have reached menopause 12 months after their last period. Menopause is not a disease, but a natural process due to aging. There are both physical and emotional symptoms which affect every woman differently. During menopause a woman may have night sweats, hot flashes, sleep problems and mood changes. There are home remedies that have a history of working for menopausal women and relieving some or all of the symptoms.

Exercise More

The Mayo Clinic suggests regular exercise for relief of menopause symptoms. Exercise offers many benefits. It can help to reduce stress, which may trigger menopausal symptoms. Doing 30 minutes of moderate exercise most days can help with "cardiovascular disease, diabetes, osteoporosis and other conditions associated with aging," reports the Mayo Clinic. Any type of physical activity is helpful. Yoga is also a good choice. The Mayo Clinic reports that early studies show that yoga can help relieve hot flashes in premenopausal women. Also try Kegel exercises to strengthen the pelvic floor (see Resources). According to the Mayo Clinic, these types of exercises can help with urinary incontinence, one of the symptoms experienced by some menopausal women.

Relax the Body

The best ways to alleviate sleep disorders are to exercise and reduce or eliminate caffeine. Learn deep breathing, meditation, guided visualization or progressive muscle relaxation exercises to relax the whole body before bedtime. Also don't exercise right before bed. There are books as well as audio- and videotapes that can help a woman to learn these relaxation techniques.

Improve Your Diet

Eat a balanced diet every day. To get healthier add a wide variety of fruits, vegetables and whole grains to your diet. This increases your chances of getting all the nutrients your body needs. Also eat plenty of fiber. The Mayo Clinic suggests 20 to 35 g of fiber each day. Drinking lots of fluids every day is also important. Avoid or reduce your intake of high fat foods, alcohol, junk food and caffeine.

VItamins and Minerals

The Mayo Clinic also suggests eating foods high in calcium and vitamin D for the treatment of menopause symptoms. If this is not possible, take supplements. "Aim for 1,200 to 1,500 mg of calcium and 800 IU of vitamin D a day," suggests the Mayo Clinic. Some women have had success with taking vitamin E supplements in relieving hot flashes. Take 400 IU per day.

Using Herbs

There are other supplements that have helped alleviate menopause symptoms. Black cohosh is often recommended as a good treatment for menopause. Flaxseed oil is also a popular remedy for menopausal women due to its omega-3 fatty acid and phytoestrogen content; phytoestrogens are natural compounds found in foods that act like estrogen in the body.