A Holistic Approach to Reducing Menopause Symptoms

 

Menopause and perimenopause are natural phases of life that often bring challenging symptoms such as hot flashes, night sweats, weight gain and mood fluctuations. Holistic nutrition offers powerful tools to ease these symptoms through targeted dietary choices.

 

Black cohosh has been widely studied for its effectiveness in reducing hot flashes and improving sleep patterns, while licorice root can have estrogenic effects that aid in balancing hormone levels and soothing gastrointestinal symptoms.

 

Omega-3 fatty acids are vital for heart health and reducing inflammation. Sources including salmon, sardines and flaxseed oil support cardiovascular health and help manage joint discomfort and stiffness. Fiber from vegetables, fruits and whole grains are also essential for maintaining digestive health by increasing satiety and preventing mid-life weight gain. Foods rich in vitamin B and magnesium such as leafy greens, nuts and seeds are crucial for adrenal support and mood stabilization. They bolster improve sleep quality, mitigate anxiety and stabilize mood swings.

 

Individual health histories can affect how these foods interact with the body. Consulting with a holistic health practitioner to tailor these suggestions to specific health needs is essential for safe and effective symptom management. Combining these dietary changes with a holistic lifestyle that includes regular physical activity and stress management can significantly alleviate menopausal symptoms.

 

Roxane E. Hearn, Ph.D. (Dr. Rox), is a board-certified holistic health practitioner and owner of Mindfully Fit By Dr. Rox Health. She holds a doctorate in health psychology and is a certified functional nutrition counselor (FxCFNC), and a national board-certified health and wellness coach (NBC-HWC). For more information, call 717-480-9680 or visit DrRoxHealth.com.