7 Ways to Reduce Your Menopause Symptoms
Holistic Living

7 Ways to Reduce Your Menopause Symptoms


16 April 2016


Women's bodies will go on an epic adventure throughout the course of life. There're many ups and downs, from puberty and pregnancy to the general ageing process. Symptoms experienced during all of these transitional stages of life will be different for everyone, but many will share common ground.

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During menopause, symptoms include an increased need to urinate, anxiety, hot flushes, night sweats and heightened irritability. Some may be burdened with exaggerated symptoms which can be life altering while others may only experience mild versions. Some symptoms are expected while others such as memory loss and sleep deprivation can come as an unwelcome shock.

While menopause is inevitable, there are proactive ways that you can take to reduce the symptoms. Here’s a look at seven ways you can get started today.


Meditation is becoming far more common in modern society and is used as an effective tool for combating everyday stress levels. Menopause can increase your anxiety levels, and you may find yourself more panicky in situations you’ve experienced many times before.

Meditation will help you to breathe in a calm and smooth way. A recent study has also shown that around 12 minutes of meditation per day can help with cognitive functioning especially during menopause.

Cutting Caffeine

An excessive amount of caffeine throughout the day can be damaging for anyone, not just those going through menopause. However, during your transitional period, you should try to either eliminate or, at least, cut down the amount of caffeine you consume during a typical day.

You may experience difficulty sleeping during menopause which will only be exaggerated if you’ve got caffeine running through your bloodstream. It can also encourage hot flushes and night sweats. If you need your caffeine fix, try to limit it to one cup per day in the morning.


Diet has a significant role to play in overall health, but this is especially true during menopause. Food doesn’t just impact physical health; it can also affect mood and mental wellbeing. Reaching for sugary, refined foods will only fuel fluctuations in mood swings. Try and be mindful of what you’re eating and add extra portions of nutrient-dense foods.

You'll also experience additional bone density loss due to hormonal shifts in your body. It’s important to increase your intake of calcium and vitamin D for this reason. Not a big fan of milk? Check out these alternatives dietary sources of calcium.

Natural Treatments

HRT (Hormone Replacement Therapy) is a popular treatment for symptoms of menopause. However, it can be dangerous to some and has many unwanted side effects. If you look a little deeper, there are many natural treatments which will help to reduce your symptoms as efficiently and with less risk.

Maca root is an excellent natural remedy which has proven results with women going through menopause. It actively balances hormones which fluctuate immensely during this time. It’s important to incorporate Maca into your daily routine, as consistency is key to its effectiveness. You can blend it into oatmeal or add to your morning smoothie.


Acupuncture can combat two symptoms of menopause simultaneously. It’s an excellent treatment for balancing hormones as well as reducing stress levels. This traditional Chinese therapy is popular around the world and has developed over thousands of years.

An acupuncture therapist will take into consideration your unique set of symptoms and health history. Tiny needles will be inserted into your skin at various points on your body. It can also be used as a tool for pain management.


Exercise is a positive activity for everyone especially so during your transitional stage. Yoga blends the act of mindfulness with the conditioning of your body. During menopause, you’re likely to feel irritated and may notice your mood swings are heightened. Leaving these symptoms untreated can cause a snowball effect, which yoga will help combat.

Be aware of your triggers

One of the best things you can do during menopause is to keep a diary. Writing a few sentences in a journal each day can help you to understand your body patterns and more importantly, your triggers. You may be able to identify what is causing certain symptoms, which will allow you to eliminate negative influences.

Don’t let menopause overwhelm you. You’re not alone during this time - look out for support, keep calm and remember that this will pass. 

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