Home Remedies for Menopause
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Transcript of Home Remedies for Menopause
Home Remedies for
Menopause Symptoms
Beth Nicastro, BSN, MS
Women’s Health Educator
Stop Smoking
Catholic Health WomenCare l WomenCareWNY.org 2
Smokers reach menopause earlier than non-smokers.
After you reach menopause, smoking makes hot flashes worse!
New York State’s Smokers’ Quitline (1-866-NY-QUITS)
• Offers medication and information to help you quit smoking.
• Visit them online at www.nysmokefree.com.
Move 30 Minutes Every Day
Catholic Health WomenCare l WomenCareWNY.org 3
Exercise Options
Walk the dog
Swim
Dance
Do yoga, pilates or tai chi
Try an exercise video
Take a water aerobics class
Climb stairs
Lift weights twice per week
Work out on an elliptical or treadmill
Jump rope
Consult with your doctor before starting an
exercise program.
Meditate
Catholic Health WomenCare l WomenCareWNY.org 4
Paced breaths every 5 - 7 minutes can help with
stress and ward off hot flashes.
1. Find a quiet place to lie down or sit.
2. Take a normal breath in.
3. Put your hand on your abdomen below your
belly button.
4. Take a slow deep breath in through your nose
and into your lower belly.
5. Feel your hand rise as you inhale and lower as
you exhale.
6. Let your belly fully expand.
7. Breathe out through your mouth or nose.
8. Repeat several times.
Catholic Health WomenCare l WomenCareWNY.org 5
Due to hormone fluctuations,
women with menopause may
experience tingling in the hands
and feet, fluid retention, hot
flashes and fatigue.
Massage can help to invigorate
you by promoting circulation.
It eases tight muscles and
strengthens the immune system.Massage is available at Sisters Hospital.
For hours and cost, go to
chsbuffalo.org/Massage.
Get a Massage
Catholic Health WomenCare l WomenCareWNY.org 6
Acupuncture
Acupuncture may relieve hot flashes, headaches, low back
pain, and fibromyalgia.
Acupuncture inserts extremely thin needles through your
skin at strategic points on your body.
More information about acupuncture is available from the
National Center for Complementary & Alternative Medicine.
Avoid Trigger Foods
Catholic Health WomenCare l WomenCareWNY.org 7
Change Your Diet
Hot food or coffee may trigger a flash!
Other common triggers are red wine, vinegar, spicy
foods, alcohol, and caffeine.
Avoid high glycemic index foods, such as bread and
pasta.
Know your triggers. See what foods bother you and
avoid them.
Smoking, stress, hot showers, hot weather and diet pills are
also common triggers.
Catholic Health WomenCare l WomenCareWNY.org 8
Foods to Eat
Strong Bones
• Salmon
• Oranges
• Green leafy vegetables
Phyoestrones
Phyoestones are estrogen-like substances found in cereals, legumes and some vegetables.
• Yams
• Walnuts
• Fiber
• Flaxseed
• Pineapples
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Foods to Eat
Soy
Have 1-2 servings of soy daily; this can help with hot flashes.
• Tofu
• Soy milk
If you have a history of breast, uterine or ovarian cancer, do not change your diet without the advice of your oncologist.
Catholic Health WomenCare l WomenCareWNY.org 10
Watch Your Portions
Women who are overweight have more hot flashes!
To watch your portions, measure your servings, read labels carefully and do
not guess.
Consider tracking your food intake in a journal or use an online tool like
Fitness Pal.
Fill up with 5 cups of fruits and vegetables a day.
Aim for eating heart healthy fish twice a week (salmon, tuna).
Catholic Health WomenCare l WomenCareWNY.org 11
Get Enough Calcium and Vitamin D
Calcium: Women ages 19-50 need 1,000 mg calcium. Women ages 51-70 need 1200 mg calcium.
Vitamin D: Women ages 19-70 need 600 IU vitamin D.
Read food labels:
If one serving is 30% calcium, drop the percent and add a zero. For example,
30% Ca is equal to 300 mg calcium.
For vitamin D, drop the percent and multiply by 4.
Talk to your doctor if a bone density test is needed. A Vitamin D level greater than
or equal to 30 is adequate for bone and overall health in healthy individuals.
Avoid caffeine close to bedtime
Keep a fan by your bed to stay cool
Go to sleep at the same time every day
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Get Enough Sleep
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Relax
Try a warm lavender bath.
Sip on chamomile tea.
Turn off TV and computer before sleep.
Listen to classical music.
Roll your shoulders.