9 natural lifestyle changes to ease your menopause symptoms

Archive, August, Feel Good, Month, Topics

There are simple, every day changes you can incorporate into your life to help ease your menopause

Says Dr. Linda Karadsheh, an OB/GYN with McLaren Macomb, “Menopause is not a disease and it’s not a sickness. This is a natural part of all women’s lives.”

Menopause, when a woman’s body stops producing the hormones estrogen and progesterone, marking the end of menstrual cycles, is unique to every woman in the age in which they experience it to the types of symptoms (if any) she will experience.

“No woman needs to navigate menopause alone,” Dr. Karadsheh said. “She can come to us, and we will be right next to her the whole time to see her through it. There are also some simple lifestyle changes woman can do to aid in easing the symptoms often associated with menopause.”

Some of those lifestyle changes are:

Foods rich in calcium, Vitamin D and protein

Changes in hormone levels can cause bones to weaken. Calcium and Vitamin D will aid in bone strength, while protein will help protect against muscle loss.

Maintaining a healthy weight

Weight gain can be associated with menopause. An increase in body fat can increase anyone’s chances for heart disease, diabetes and other chronic conditions.

Fruits and vegetables

Regular consumption of fruits and vegetables can help with a number of menopause symptoms, including weight gain and loss of bone strength, and aid in decreasing the risk of heart disease and other conditions.

Avoiding excess caffeine, alcohol, sugar and processed foods

Excessive consumption of caffeine, alcohol, sugars, and spicy and processed foods can lead to hot flashes, night sweats, mood swings, along with some other symptoms.


Specific to menopause, exercise can help reduce occurrences of hot flashes and night sweats, while regular exercise has tremendous benefits for overall health.


Naturally occurring, phytoestrogens are plant compounds that act similarly to estrogen when consumed. They can be found in soy products, flaxseeds, beans, sesame seeds and others.

Stay hydrated

Consuming at least 10 to 12 glasses of water everyday aids in preventing dryness, bloating and weight gain.

Eating regularly

Missing meals can increase the severity of certain symptoms, and even cause weight gain.

Natural supplements

Talk to your doctor to see if he or she recommends supplements to aid in your specific menopause symptoms.

Dr. Karadsheh adds, "I have found in my more than 10 years of practice that as women go through the stages of menopause, they realize it’s an experience that is not often shared. They don’t feel women are vocal enough about all the changes that occur and this can often feel isolating.

"A key role I play in my practice is education and reassurance on what is normal and natural. Women can often feel hesitant to bring up their unique symptoms, so it is our job to make appointments a safe place to discuss their experience. We offer more than treatments to unwanted symptoms - we are vital in minimizing the social stigma that is associated with this stage of a woman’s life."