5 natural remedies to regulate the symptoms of menopause

Minimizing the symptoms associated with menopause is the goal of many women. Although you can go to medical treatments, there are also natural remedies that help cope better with the symptoms of women at this stage, hot flashes, insomnia, vaginal dryness, osteoporosis, weight gain, cholesterol levels, constipation, mood swings … Take note of these natural alternatives to combat these uncomfortable symptoms.


Evening primrose oil

It is an excellent supplement to control mood swings and headaches. The evening primrose oil is antioxidant and has essential fatty acids beneficial for health. It is rich in vitamins and minerals, fights inflammation and chest pains, in addition to improving concentration and blood circulation.

Evening primrose oil favors the rehydration of mucous membranes, so it treats vaginal dryness and can also help to minimize hot flashes. He is also considered a great ally to avoid fluid retention and swelling.


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Vitamin D

With the arrival of menopause it is necessary to protect and strengthen the bones to prevent osteoporosis. Vitamin D provides well-being, strengthens the immune system, promotes the absorption of calcium by the intestine and helps keep the skin healthier.

If you want to strengthen bones and teeth naturally monitor your vitamin D levels, you can always supplement it under medical supervision, and you can synthesize it naturally exposing yourself to the sun without protection daily and in a controlled manner, at least 15 minutes a day (and not in the central parts of the day in summer). Exposing yourself to the sun will also help you regulate circadian rhythms and sleep better.


Iron and calcium

The hot flashes at night prevent a good rest and this in turn causes fatigue and bad mood. If you suffer these episodes you will notice more tired and irritable, you may even have noticed a lack of concentration or memory. To treat that tiredness and to feel vital and lively again, do not forget to include iron-rich foods in your diet such as spinach, lentils, almonds, oats, raisins or chickpeas.

Calcium is essential for the care of bones and teeth, do not limit yourself to dairy products, there are foods very rich in calcium such as blue fish, sesame seeds, seafood or seaweed


Chia seeds

To regulate intestinal transit Chia seeds are a great option to help cleanse the intestine and will also facilitate weight control. They are a great source of Omega 3, are satiating and have antioxidants that fight the damage caused by free radicals.

You can include chia seeds in your diet by adding them in smoothies, hamburgers, biscuits, stews, healthy ice cream …


Green leafy vegetables

Cabbage, spinach, lettuce, chard … are foods rich in folic acid (vitamin B9) and phytosterols. Folic acid naturally promotes the production of estrogen, which helps hormonal regulation. Phytosterols are heart-healthy and will help lower cholesterol levels.

Maca, legumes and nuts are also recommended during menopause to alleviate symptoms unwanted The most important thing is to have a healthy and balanced diet in which you avoid sugar, ultra processed and carbonated soft drinks, giving priority to real food. Also forget about tobacco and sedentary lifestyle that will only aggravate the symptoms of menopause.


A healthy diet combined with recommended practices like meditation, taichi or yoga to control anxiety, stress and irritability while you gain flexibility, strength and well-being, are essential to care for body and mind. Follow these tips and get ready to start one of the best stages of your life.

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