Natural Remedies For Menopause Symptoms (Checklist)

This ckecklist lists the most common symptoms of menopause and some natural remedies that might help you Get YOUR Life Back.

HOT FLASHES
□ Wear lightweight breathable clothing
□ Layer clothing to be able to remove clothing as needed
□ Keep ice water on hand to cool off during hot flashes
□ Breathable fabric bedsheets and sleepwear like cotton and rayon to keep you cool at night
□ Cool baths and showers
□ Chinese Herbs
□ Shan Zhu Yu
□ Shan Yao
□ Mu Dan Pi
□ Zhi Mu
□ Shu Dihuang
□ Fu Ling
□ Ze Xie
□ Huang Bai
□ Black cohosh
□ Red clover
□ Soy rich foods, like tofu and soymilk
□ Evening primrose oil
□ Acupuncture
□ Mindful Breathing
□ Yoga
□ Mediation
□ Tai Chi
□ Qi Gong
□ Well-balanced diet with more fruits, vegetables, and whole grains rather than saturated fats found in dairy products and meat products and junk food
□ Avoid insulin triggers, like sugar, and white starches that spike blood sugar levels
□ Eat phytoestrogens, natural compounds found in food that mimics estrogen
□ Garlic
□ Strawberries
□ Soy - soybeans, chickpeas and lentils
□ Whole grains that also provide fiber essential in keeping blood sugar stable that helps reduce hot flashes
□ Quit smoking
□ Get regular exercise
□ Hypnosis
□ Paced breathing can provide relief from hot flashes when done for 20 minutes three times a day
□ Try this breathing technique when you get a hot flash: take in deep abdominal breaths, in through your nose and out through the mouth. Breathe slowly, only 5-7 times per minute.
□ Avoid hot foods and drinks that can heat up the body and can trigger hot flashes
□ Buy a portable fan so you can fan yourself when you get hot

REDUCE STRESS AND ANXIETY
□ Rid your life of any and all possible stressful stimuli
□ St. John’s Wort
□ Ginseng
□ Acupuncture
□ Mindful Breathing with Yoga and Meditation
□ Eat mushrooms that contain selenium, a mineral believed to reduce stress, maitake and shiitake mushrooms have the highest levels of selenium
□ Aerobic and anaerobic exercise
□ Massage
□ Warm baths
□ Take time for relaxation every day
□ Aromatherapy
□ Yoga
□ Tai Chi
□ Qi Gong
□ Meditation
□ Mindfulness-Based Stress Reduction
□ Biofeedback Therapy

HORMONAL BALANCE AND MOOD SWINGS
□ St. John’s Wort
□ Eat vitamin C rich foods
□ Bell peppers
□ Tomatoes
□ Citrus fruits
□ Melons (can also keep you cool during hot flashes)
□ dark leafy greens
□ kiwifruit
□ broccoli
□ berries
□ papayas
□ Reduce stress
□ Meditation
□ Yoga
□ Tai Chi
□ Qi Gong
□ Acupuncture
□ Aerobic Exercise
□ Deep breathing
□ Mindfulness-Based Stress Reduction (MBSR)
□ Massage
□ Hot baths
□ Aromatherapy
□ Reduce body fat and lose weight
□ Cognitive behavioral therapy (CBT)
□ Don’t overbook your days, never take on more than you can reasonably handle
INSOMNIA AND COMBAT FATIGUE
□ Limit caffeine and alcohol as both can affect energy levels and interfere with your sleep
□ Use your bedroom for sleep and sex only and do not use your bed for watching television
□ St. John’s Wort
□ Ginseng
□ Do not eat a big meal before bedtime. Eat at least 3 hours before falling asleep so your body has a chance to digest the food you eat before bedtime.
□ Regular aerobic exercise
□ White noise machine
□ Valerian, passionflower or chamomile tea
□ Essential oils, like lavender and chamomile. Place a few drops on your pillow or put an aromatherapy diffuser near your bed
□ Take a hot bath before bed with essential oils
□ Tai Chi
□ Qi Gong
□ Meditation
□ Yoga - several yoga poses are designed to promote better sleep and can be performed before bedtime
□ Take 20 to 30 minutes before bedtime to engage in a relaxing activity and create a bedtime ritual that you follow every night
□ Vitamin B supplements to naturally increase energy
□ Coconut oil to naturally increase energy and it is good for your thyroid
□ Drink plenty of water
□ Get some sun to stimulate feelings of alertness

MUSCLE AND JOINT PAIN

□ Yoga
□ Tai Chi
□ Qi Gong
□ Meditation
□ Massage
□ Warm baths

VAGINAL DRYNESS

□ Use natural lubricants - KY jelly or FemGlide
□ Avoid using petroleum-based lubricants
□ Vaginal moisturizers
□ Use unscented white toilet paper
□ Use natural and unscented soaps without perfumes or dyes to wash undergarments
□ Don’t use any anti-cling sheets or fabric softeners in your laundry, as both can be irritating
□ Don’t use perfumed douches or lotions on the inner lips of the vulva

IMPROVE LIBIDO

□ Yoga
□ Enjoy more oral sex if intercourse is painful
□ Relaxation therapies, like meditation, hot baths and massage can relax the body and mind to improve sexual desire
□ Healthy Diet
□ Aerobic Exercise
□ Weight Loss
□ Deal with depression
□ Reduce stress (see reduce stress checklist)
□ Address any self-image or body-image problems as related to aging or any other reasons, cognitive behavioral therapy can help
□ Over-the-counter water-based lubricants help make sex more enjoyable
□ Herbs
□ Avena sativa
□ Catuaba
□ Ashwaganda Root
□ Maca root
□ Muira Puama
□ Damiana
□ Suma root
□ Tribulus terrestris
□ Tongkat Ali
□ Dark Chocolate
□ Communicate with your partner
□ Plan romantic interludes with your partner or spouse
□ Sometimes the lack of sexual desire it is not menopause related, assess and address any other issues interfering with your sexual drive.

I have created a printable PDF version of this checklist that can be used as a worksheet.

You can download it here... Natural Menopause Remedies Checklist

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