As we get older, we can take pride in the ways we’ve managed relationships, careers, and family. However, once we hit our forties or fifties, a new challenge—menopause—comes into play. With this in mind, I spoke to Dr. Lauren Jefferis at SteadyMD to learn more about natural ways to handle menopause symptoms and maintain health.
Menopause, often referred to as the “change of life,” can be overwhelming, but you’re definitely not alone and don’t have to simply endure it without support. Here’s some advice to help you naturally ease through this transition.
Menopause is when you haven’t had a period for 12 months, typically around the age of 51. The period before this, known as perimenopause, usually starts about four years before your last menstrual period and can last up to ten years. This phase happens because your ovaries stop producing estrogen, leading to several changes that might affect your quality of life.
Women experience a variety of menopause symptoms, which can range in severity. For instance, one study found that up to 84% of women find these symptoms disruptive, with 12% finding them significantly bothersome.
The good news is there are natural ways to manage this transition smoothly. Phytoestrogens—plant-based compounds that mimic estrogen—can help relieve menopause symptoms. Incorporate more plant foods like legumes, veggies, fruits, whole grains, nuts, and seeds into your diet. Ground flaxseed and whole soy foods, such as tofu and tempeh, can also support hormone balance.
Keep an eye on trigger foods like caffeine, alcohol, fatty meats, and spicy foods, which might exacerbate symptoms like hot flashes and mood swings. An elimination diet, like Whole 30, can help identify which foods affect you. Keeping a food journal can be beneficial, and it’s smart to work with your doctor when making dietary changes.
Our bodies often need more than just regular meals to address menopause. Various herbs and supplements can help with hormonal balance. Still, while natural phytoestrogens are beneficial, synthetic ones found in pesticides, plastics, and non-organic foods can worsen symptoms. Reducing exposure to these chemicals by opting for organic and non-GMO foods can help.
During menopause, common issues include dryness and bloating, often due to lower estrogen levels. Drinking 8–12 glasses of water daily can help with these symptoms and aid in weight control by making you feel fuller and boosting metabolism.
Weight gain during menopause is common due to changes in hormones, aging, lifestyle choices, and genetics. Diet is crucial, but staying active—whether it’s walking, yoga, or running—can significantly reduce menopause symptoms. Focus on overall health rather than just the numbers on the scale to feel your best during and after menopause.
For mild hot flashes, you may not need medication. There are practical steps you can take to ease them. Some women benefit from vitamin E, but it’s not a major game changer according to research. Exploring natural strategies and maintaining a healthy lifestyle can go a long way in managing menopause without the need for prescription drugs.
Consider working with a healthcare professional who specializes in holistic and natural approaches to menopausal care. Collaborative care can help tailor the best strategies to manage symptoms effectively.
Dr. Lauren Jefferis has been advocating for a blend of traditional and functional medicine approaches. With certifications in Internal Medicine and Pediatrics, she transitioned to a functional medicine career after overcoming her autoimmune disease through diet. Now, through services like Lemonade, she offers personalized online consultations nationwide to help patients address their health concerns holistically.
