Hot flashes? Mood swings? 7 ways to reduce menopause symptoms


In Singapore, women on average experience menopause in their late forties or early fifties. Menopause usually lasts a few years, and most will experience symptoms such as hot flashes, mood swings, tiredness, sweating at night and also easily irritable. Other than these symptoms, women who are experiencing menopause are also at risk of other health conditions such as osteoporosis and obesity. When women enter menopause, the hormone estrogen level starts declining, lowering one’s metabolism, resulting in easier weight gain. 

Though menopause symptoms are not life-threatening, it can be very inconvenient. If you are experiencing any of these symptoms, check out these 7 natural ways to reduce or lessen your menopause symptoms!

#1. Soybeans

Soy contains genistein and daidzen, compounds which can help to control hot flashes. Soybeans also contain phytoestrogens which are similar to our biological estrogens. This may help to regulate the hormonal levels in the body. Other than soybeans, other beans can have the same effect as well! Make sure to make beans as part of your diet.

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#2. Whole grains

Whole grains are nutritious foods that is rich in fibre, protein and also vitamins! If you love your carbs, try switching over to whole grains as they might help you to burn more fat as well! That’s because whole grains can help to speed up the metabolism rate in our body, burning more calories than usual. If you noticed you have been gaining weight, consider replacing your usual white rice with brown rice and include more whole grains in your diet.

#3. Yoghurt and other dairy products

During menopause, estrogen level drops which also directly cause a drop in bone density. As bone density drops, your bone becomes weaker, increasing your risk to osteoporosis and bone fractures. Therefore, it is important to fill your diet with calcium-rich foods, such as yoghurt or dairy products. 

However, it is not easy to get your daily recommended intake of calcium through your meals alone. You can try supplementing your meals with calcium health supplements, such as All Link Calcium+! All Link Calcium+ is formulated with L-Calcium and a herbal extract, turmeric. It can not only help in the prevention of bone loss, it can also reduce swelling of joints.

#4. Salmon

Salmon is a great source of vitamin D and healthy fats, omega-3. Vitamin D is crucial as it helps to increase your bone density which keeps your bone healthy, reducing risk of osteoporosis as well as cancer. Omega-3 on the other hand, has been linked to reducing night sweats as well as the risk of breast cancer. However, more studies need to be done.

#5Berries

Berries are loaded with antioxidants which can help in anti-aging, giving you a clearer complexion as these antioxidants protect you against free-radicals which can damage your cells.  Not only that, they help in fighting inflammation, reduce fats and also heart diseases. They are sweet which makes them ideal to be added into your salad or your oatmeal and yoghurt.

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#6Eggs

Eggs are rich in Vitamin D as well as iron, which is both essential for women during menopause as they often lack these two nutrients during this period. For ladies with high cholesterol, you might want to watch your intake of eggs by limiting to no more than one per day.

#7Broccoli

Broccoli is a superfood, so it should come as no surprise that it’s on this list. Other than the many health benefits we know, broccoli is especially good for menopausal ladies and it can increase estrogen levels as well as calcium for reducing the risk of breast cancer and strong bones.