Looking for ways to relieve menopause symptoms? Check out these four tips to help you manage hot flashes, mood swings, and more effectively.
Menopause is a natural phase in every woman’s life, but it often brings with it physical and emotional challenges. While the most common symptoms, such as hot flashes and mood swings, are widely discussed, there are simple practices that can help make this transition smoother.
According to Jéssica Vanderlan, a nurse at NAMU, a health and well-being platform, menopause does not have to be a difficult phase. “With some changes in habits, women can experience this period in a more balanced way,” she points out.
With this in mind, the expert lists 4 tips for living the moment with greater peace of mind.
1. Phytotherapy with adaptogenic herbs
Adaptogenic herbs, such as ashwagandha and rhodiola , have gained prominence in promoting well-being during menopause. These plants help regulate stress and balance female hormones. “Adaptogenic substances help the body deal with stress by normalizing the level of cortisol, the famous stress hormone . This regulation can reduce hot flashes and improve the quality of sleep,” explains Jéssica Vanderlan.
Stores specializing in natural products, compounding pharmacies, and some online stores that offer natural supplements often sell these herbs. “Products such as ashwagandha and rhodiola capsules and extracts are widely available. It is important to make sure that you look for reliable suppliers and, if possible, opt for organic and quality-certified versions,” she emphasizes.
2. Essential oils
Essential oils , such as lavender, sage, and peppermint, have therapeutic properties that can be extremely beneficial during menopause. Lavender oil, for example, is widely used to reduce stress and improve sleep. Sage, on the other hand, has regulating properties that help stabilize female hormones, especially during periods of significant hormonal changes.
“The use of essential oils can be an excellent complement to relieve physical and emotional symptoms, such as anxiety and hot flashes,” says the specialist. According to her, “peppermint oil, for example, is refreshing and can be applied to the back of the neck or wrists during an episode of intense heat, providing almost immediate relief. Geranium oil, in turn, helps to balance hormones and can be useful in controlling mood swings and emotional stress,” she adds.
3. Chamomile tea
Chamomile tea is one of the most well-known infusions for its calming and anti-inflammatory properties, making it a great ally for women going through menopause. “Drinking a cup of chamomile tea before bed can help reduce anxiety and improve sleep quality, aspects that are often compromised during menopause,” says Jéssica Vanderlan.
In addition to helping with relaxation, chamomile tea contains antioxidants that help reduce inflammation in the body, which can relieve bloating and abdominal discomfort, which are common during this period. “Chamomile has also been associated with reducing blood pressure and combating insomnia, which makes it a complete option for general well-being,” highlights the specialist.
4. Vitamin E supplementation
Vitamin E is known for its antioxidant and anti-inflammatory properties and is widely used to relieve vaginal dryness, one of the most common symptoms of menopause. “Vitamin E can be applied topically or taken as a supplement, helping to improve vaginal hydration and reduce discomfort during sexual intercourse,” explains Jéssica Vanderlan.
According to the nurse, in addition to the benefits for intimate health, vitamin E also helps fight free radicals, preventing premature aging of the skin. “It is also an ally in combating hot flashes, contributing to a better quality of life during menopause,” she explains.
Vitamin E is abundant in foods such as almonds, hazelnuts, sunflower seeds, avocado, spinach and broccoli. Vegetable oils, such as wheat germ oil and sunflower oil, are also rich in this vitamin.