The symptoms many women experience during menopause are caused by hormonal imbalance. As women age, their bodies halt production of essential female hormones like estrogen and progesterone. Deficient estrogen levels have been linked with symptoms including hot flashes, night sweats, vaginal dryness, and loss of libido. While decreased production of estrogen is considered to be a normal part of menopause, there are changes you can make to help ease the transition into postmenopause. Keep reading to learn more about how to increase estrogen levels in the body.
Why Lifestyle Is Important during Menopause
Many women think their only option to fight off the symptoms of menopause is hormone replacement therapy (HRT), which is expensive and can increase one’s risk of stroke, breast cancer, and cognitive decline. Fortunately, there are some lifestyle changes that you can make to help restore hormone balance. They include:
1. Diet
Certain foods promote the body’s natural production of estrogen, helping balance hormones and alleviating the symptoms of menopause. Among the list of estrogen-boosting foods are apples, cherries, wheat bran, soy, brown rice, and yams. Eating a diet consisting of plenty of vegetables, fruits, and omega-3 fatty acids will also help relieve your symptoms and improve general well-being.
2. Exercise
Exercise helps to promote hormonal balance by increasing blood circulation and endorphin production, which can help treat the emotional symptoms of menopause like mood swings, depression, anxiety, and irritability. Try pairing a cardiovascular workout like running or aerobics with a resistance exercise like squats or weightlifting to help you lose those extra menopausal pounds and get you feeling great.
3. Herbal Supplements
Herbal supplements have been championed by many women for their effectiveness in treating symptoms such as hot flashes, night sweats, vaginal dryness, and loss of libido. Many menopausal herbs contain phytoestrogens, plant-based compounds that mimic the effects of estrogen in the body. Therefore, when estrogen levels are low, phytoestrogens can act as a replacement for those hormones. Most herbal supplements are available as capsules or teas, making them easy to incorporate into your lifestyle.
Recommendation
Women who think that they may be suffering from low estrogen levels should consult a healthcare professional, who will be able to administer a blood, saliva, or urine test to diagnose the condition. He or she will also help you decide which treatment is right for you.
• Dr. Love, Susan, and Karen Lindsey. Dr. Susan Love’s Menopause and Hormone Book. New York: Three Rivers Press, 2003.
• Meridian Valley Lab: "Urine Tests vs Saliva Tests vs Blood Tests". http://meridianvalleylab.com/hormone-testing/
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