Are you searching for an alternative way to manage menopausal symptoms?
Starting naturally is the best way to begin the process of alleviating menopause symptoms. Making small changes to your lifestyle can help you pinpoint what may be triggering your symptoms and what helps to alleviate your symptoms. This will assist you in making well-informed choices that are right for you.
Eat a Balanced Diet 🥦🥑🥕🍇
Our diets can help exasperate or soothe many of the physiological problems we face, and this includes menopausal symptoms.
Drinking caffeine and alcohol, smoking, and eating spicy foods can trigger symptoms including hot flashes, night sweats, and mood swings. However, eating a balanced diet full of fruits, vegetables, whole grains, fibre, and protein, can help to relieve symptoms of menopause. Decreasing the amount of processed foods you eat can also help improve your overall well-being.
Drink Enough Water 💦 💦
Experts advise most people to have around eight cups of water each day. Working this into your daily routine by having a bottle of water handy during the day and drinking herbal tea with breakfast can help you keep your water consumption healthy.
Staying hydrated can regulate body temperature and therefore may reduce the chances of hot flashes, and staying hydrated can also decreases headaches. When you change up your routine, for example over the weekend or when you go on vacation, it is easy to forget to drink water, so try to make sure you are staying healthy and hydrated at those times too.
Sleep 🛏 Well
The importance of sleep cannot be overestimated and is needed for almost every aspect of a person’s mental and physical well-being. Most people need to get around eight hours of sleep each night, but some people need more and some people need less. You know your body the best, and should be able to gauge how much sleep you need. Getting a proper amount of sleep is important for healthy brain functioning. You need enough sleep in order to have a healthy immune system, a healthy cardiovascular system, and in order for your brain to tell your body that it is full.
Exercise Regularly 🏊♀️🚴♀️🧘♀️
Regular exercise helps keep hormones balanced and is necessary for overall health. Weight training is good for developing strong bones, controlling your weight, managing some chronic conditions, and improving focus. Running, swimming or doing another cardio activity a few times a week, is also good for overall health, especially your heart. Workouts like yoga and pilates are used to relieve stress, anxiety, and tension, and to improve mood and flexibility.
These are four of the best steps to take when looking to minimise the symptoms of the menopause and lead a healthy life overall. However, these lifestyle changes are often not enough for everyone. Many women are able to relieve their symptoms by using herbal supplements and/or prescription medicine alongside a healthy lifestyle.
I’m now going to share with you the essential oils that I have personally found to be the best, to alleviate my hot flashes, sleepless nights and mood swings.
Clary sage essential oil is hands down the number one oil for the all-around treatment of menopause. With natural phytoeostrogens that simulate the effects of oestrogen on the body, clary sage essential oil helps balance your hormones, which has a domino effect on menopause symptoms.
Clary sage essential oil decreases anxiety by lowering cortisol production, reduces hot flashes, and helps fight weight gain. This well-studied oil also quells insomnia and eases spasms that can accompany painful menstrual periods during the transition into menopause.
Roman chamomile essential oil is another popular natural aid during menopause. It alleviates stress (which also helps with sleep) and reduces pain, especially headaches that are common during this time.
If you are experiencing skin problems during menopause, roman chamomile essential oil can calm breakouts and reduce inflammation. It is also an excellent choice to help regulate irregular menstrual periods in the months leading up to the full menopause.
Peppermint essential oil.
If you suffer from menopausal hot flashes and night sweats, peppermint should be your go-to essential oil. Its menthol components provide cooling relief– just don’t use it on your face or mucous membranes where it can be an irritant.
Peppermint essential oil is also energising if menopause saps your vitality, and even using it in a diffuser can give you more pep. This essential oil is ideal to calm headaches and nausea too.
Studies have shown that peppermint aids in reducing your appetite if inhaled.
Lavender essential oil
Between night sweats and insomnia, the menopause can disturb your sleep. Lavender essential oil can counter those symptoms, allowing you to relax and enjoy deep slumber to get the rest you need.
Lavender is very well studied for this use, and it is safer than sleeping pills or other prescription medications. As you’re not left with that ‘groggy feeling’ the following morning.
Lavender essential oil is also an excellent choice if you find your heart racing–a common problem for women in early menopause.
Cypress essential oil
Is another oil to combat a wide range of menopause symptoms. It reduces hot flashes, calms irritability, and relaxes tense muscles.
Cypress essential oil also decreases fluid retention, swelling, and bloating, whilst also detoxifying the lymph system. It improves blood flow and hastens the end of drawn-out, heavy periods too.
Basil Essential Oil
Do you have problems with menopause-related brain fog and loss of concentration? I know I do, on a daily basis. I find it rather infuriating. Ever forgot where you put something? I find it’s almost always my car keys and purse.
Basil has been shown to improve focus and fight both mental and physical fatigue, which makes it perfect for menopause. This energising essential oil is ideal for topical, aromatherapy, and internal use.
Thyme Essential Oil
Thyme is another essential oil with hormone balancing chemical compounds. Additionally, thyme essential oil calms fragile nerves and improves memory and concentration.
If you suffer from menstrual cramps–(a frequent problem during the final menstrual cycles or even during “phantom” periods after menopause) –thyme essential oil can offer pain relief.
When used in skin preparations, thyme can tone ageing skin that accompanies the menopause.
Geranium Essential oil
Geranium is yet another essential oil ideal for cooling night sweats and hot flashes. It hydrates dry skin and also balances raw emotions.
Use geranium essential oil in a diffuser or perfume product to alleviate anger and depression during menopause. This essential oil combines particularly well with clary sage for multi-symptom menopause relief.
Ylang-Ylang Essential Oil.
Like geranium essential oil, ylang-ylang essential oil is perfect to combat menopausal mood swings. This balancing essential oil is wonderfully fragrant and ideal for use in bath and body recipes.
When used topically or in the bath water, ylang-ylang essential oil also improves sluggish circulation.
Menopause is a condition for which many routes of essential oil application are possible. Likewise, the list of essential oils above is a jumping off point too. Other essential oils that work well to treat menopause symptoms include:
- black pepper
- german chamomile
It’s best to do a patch test on a small area of skin before using any essential oil on your whole body. Also, most essential oils should be diluted before use on the surface; add a few drops to a carrier oil, like olive or jojoba oil, before using them on their own.
Choose your oils based on your menopause symptoms, which may vary throughout the day and over the course of the month. You may need to use different essential oils in the morning to pick you up and when you need at night to help you relax and go to sleep.
Start with small doses of each essential oil and go up from there, so you can see how you react to them. You don’t want to overstimulate your hormones or pump up your energy so much you feel jittery.
Finally, once you find the essential oils that work for your menopause symptoms, use them consistently. You’ll feel much better if you treat your symptoms before you even start to feel them, rather than after, when they rage out of control. With other natural therapies, such as nutritional supplements, massage, acupuncture, lifestyle modifications, and dietary changes, you can use essential oils to successfully navigate menopause without it having a big impact on your health and well being.
Maybe you’ve had a personal experience with essential oils and what worked for you? I would love to know. Please feel free to leave a comment.