Manage Your Menopause Symptoms — Naturally

You’ve probably heard (and perhaps even experienced) tales of women struggling through the newfound challanges that come with the onset of menopause. It used to be that menopause was more strongly associated with a host of negatives — it was something that was endured and not talked about. Today, however, menopause is finally getting the attention and conversations deserving of this transition that happens to all women. 

While it’s true that things like weight gain, brain fog, hot flashes, and even a diminished sex drive can really bring your vibe down, the onset of menopause doesn’t need to mean a phase of life overshadowed by discomfort. There’s much to be gained by simple lifestyle tweaks that can help alleviate symptoms of menopause — and reframe this new chapter of life as an adventure rather than something to dread or resent. 

First off, try to slow down a bit!

Yes, it’s easier said than done. But simply finding time in your day to fully relax will help you manage menopause. This doesn't need to be a complicated practice or too time-consuming. You don’t have to set up an in-home spa or carve out 90 minutes from your day to sit in lotus position and meditate. All you need is to start small and be consistent. Spending just a few minutes every day (seriously, it only takes five minutes to be effective!) practicing deep breathing, mindfulness, or gentle yoga can have a remarkable effect on energy levels, anxiety, hot flashes, and trouble sleeping. 

Once you’ve got relaxation dialed in, try some fun movement.

Sure, we just told you to relax, but there’s also something to be said for enjoying daily exercise. The key word here is enjoy. Because while movement can keep your body running tip-top, you don’t want it to become another stressor. So resist the urge to jump on the latest workout craze or dive into a rigorous new routine of getting up two hours earlier every day to hit the gym. Once again, it's more about simplicity, consistency, and enjoyment. 

But what will exercise do for you in the thick of menopause? Exercise boosts the metabolism and releases endorphins (our happy hormones), which help ease symptoms like irritability, mood swings, sleeplessness, and unwanted weight gain. 

And exercise doesn’t have to mean a gym membership or marathon training. A walk outside, dancing around your house, or a spontaneous set of lunges counts too. So even if you’ve always thought of exercise as a four-letter-word, try to look at it from a new light. Experiment and try things until you find something you actually feel good about and make it into a small habit you can do just about every day — without having to rearrange your life. Because the easier it is, the easier it’ll be! 

Eat your symptoms away (or at least feed them the right way) 

Managing menopause is a game of balancing hormones, and hormone balance relies partially on nutrient levels in our bodies. Studies have shown that most women are deficient in critical nutrients including:

• Magnesium
• Calcium
• Iron
• Zinc 
• D and B vitamins
• Essential fatty acids

Whole foods containing these nutrients have added nutritional bonuses like fiber, protein and whole grains. Try to get in a range of foods listed below to help optimize hormone health, lessen mood swings and boost libido and energy: 

• Fresh fruits and vegetables 
• Leafy greens 
• Naturally raised eggs and meat
• Wild, sustainably caught seafood 

Increasing your intake of these nutritional heavy-hitters can go a long way toward a happier menopause experience. 

But when we can’t eat everything, supplements can help!

Let’s be realistic, even with the best intentions it’s not always possible to consume every nutrient we need through diet alone. This is where intentional consumption of science-based supplements can come to your rescue.

Supplements are typically packaged as stand-alone vitamins or as combinations of complementary nutrients for added effectiveness and potency. For example, when magnesium is taken together with other essential nutrients like B vitamins, Vitamin D, calcium, zinc, and fatty acids, it has a more dynamic influence on brain chemistry and hormone function. 

Terra Origin Estrogen & Menopause multi-symptom capsules offer a potent combination of Vitamin D and Magnesium, which assist with unpleasant menopause symptoms like difficulty sleeping, depression, loss in bone density and overall heart health. Terra Origin Estrogen & Menopause capsules also harnesses several formidable elements that are less widely known:

• Soy isoflavone to reduce the incidence and severity of hot flashes*
• Black cohosh to help with sleeplessness, night sweats and bone health*
• Vitex to support a healthy balance of female hormones and help relieve premenstrual-related discomfort and acne*

And if you’re not already doing this…

Three other lifestyle changes will improve your menopause experience if you haven’t already made them: stop smoking and limit alcohol and caffeine consumption. These actions are sure to increase the quality of life at any stage, but are especially known to trigger negative effects of menopause, so steer clear!

Take these suggestions to heart and get a move on down the road to easing your menopause experience – you’ll be happier, sleep better, have more balanced moods, and feel more like your old self.