36 ways to Hormone Replacement Therapy (HRT)

Things to consider

Although hormone replacement therapy (HRT) is considered a safe and effective way to treat the symptoms of perimenopause, still carries a certain risk.

Therefore, many people turn to home remedies and holistic methods to relieve their symptoms.

While some of these therapies are supported by clinical research, many others have little or anecdotal evidence to support their use.

Always talk with your doctor or another health care provider before you try any alternative treatment. They can discuss possible doses, side effects, and interactions with you.

Dietary changes

When you're experiencing perimenopause, you may find that what you eat trigger certain symptoms.

Increase blood sugar levels, for example, can cause irritability and reduce your energy. Dehydration can cause an increase in hot flashes. And consuming foods high in sodium can make you retain water, make you feel bloated.

You may find that reducing the number of processed foods, processed, and preservatives in your diet will increase your feeling.

Cut down on caffeine, alcohol, and spicy foods

Limit the stimulants such as coffee and tea can help reduce hot flashes. Spicy foods may also contribute to the feeling that heat up in your body.

Alcohol has been linked to making hot flashes worse, so indulge with moderation or stop completely.

increase the consumption of vitamin D and calcium

As you get older, the risk You are exposed to osteoporosis increases. Vitamin D, which helps your body absorb calcium, is also important. Consume foods rich in calcium and vitamin D will not only make your bones stronger but also can improve your mood.

Use caution with Phytoestrogens in soy and other

There is a connection between the temporary symptoms of menopause and soy consumption is high and other plant estrogens. But research on this contradiction. You may want to play it safe and limit your intake of foods such as tofu, edamame, soy, and milk.

Exercise routine

Sports can stabilize your blood sugar levels, gives you more energy, and improve your mood.

And if you exercise regularly, the benefits increase.

For example, regular exercise can help reduce the risk of osteoporosis and improve the quality of your sleep in the long term. This can also help in weight management. It can reduce hot flashes.

For maximum benefit, your exercise routine should include each of the four types of exercise:

Aerobics

Running, take a spin class, or go walking sooner can reduce the risk of heart disease and help you maintain a healthy weight. This type of exercise is also releasing the endorphins increase your mood.

Bearing weight

Exercises that involve being on your feet maintain bone mass to help prevent osteoporosis. Ladder climber machine, tennis, dance classes, and everything is a great exercise for bone health.

Strengthening

Strengthening exercises, such as free weights and resistance bands, add muscle mass to your body, which helps you burn extra calories. This kind of exercise is also linked to reduce anxiety and improve mental health.

Flexibility

Flexibility exercises include yoga, Pilates or stretch regularly. Flexibility exercises can improve Your coordination, make you more confident on your feet, and even prevent arthritis.

Stress management

When you experience stress, the adrenal glands produce adrenaline to give You strength in your body through a situation that you face. And from Your adrenal glands, menopause is also a source of estrogen.

When Your adrenal glands are activated too often, they do not function well. It makes Your estrogen levels are lower than ever. This could be aggravating the symptoms such as weight gain and sleeplessness.

You may not be able to completely eliminate stress from your life, but you can learn to manage stress with healthy ways that will not be exhausting Your adrenal glands.

Mindfulness meditation

Mindfulness meditation is stress management techniques that focus on awareness, inner peace, and breathing exercises. This can improve your ability to cope with hot flash and night sweats.

Cognitive behavioral therapy (CBT)

CBT can help you change the pattern of negative thinking into something more positive. One study showed that CBT can help improve your mood and your overall sleep quality. More research is needed.

Other lifestyle changes

This change, though small, can have a major impact on what you feel.

Keep your room cool and ventilated

Make sure that space you often have ventilation and AIR CONDITIONING equipment to the right if you need to cool off quickly.

Wear loose clothes

Loose clothing can make you feel comfortable and make it easier to cool the body

Use a moisturizer for vaginal dryness General

If you experience vaginal dryness, consider buying a moisturizer made especially for the vagina. They can be used throughout the day to help relieve the itching and irritation.

Use a vaginal lubricant for sexual activity

Vaginal lubricant added to the wet vagina, which can help prevent discomfort during penetration.

Stop smoking

Smoking cigarettes may affect Your fluctuating hormone levels. This ultimately could increase the number of hot flashes you.

Diet supplements

Some nutrition is very important for the management of symptoms. If you don't get enough of these nutrients in your diet, supplements can be an option.

Supplements are not regulated by the U.S. Food and Drug Administration (FDA), so be careful. Only buy from the buyer that you trust. Also, speak with a healthcare provider before adding any supplement to your routine.

Vitamin B

B vitamins help your body get energy and regulates the growth of new cells. These vitamins, particularly folic acid, can help reduce the length and severity of hot flashes. Only 1 milligram (mg) of folic acid per day can be effective.

Vitamin E

Vitamin E helps your body neutralize the oxidative stress. Vitamin E in dosages of up to 360 mg per day can improve hot flash up to 40 percent.

Vitamin D

Vitamin D maintains Your bone structure, helping you absorb calcium, and can increase the regulation of hormones and vaginal dryness. Consumption of 10 to 20 micrograms of vitamin D per day to lower the risk of osteoporosis and improve your mood.

Omega-3

Omega-3 fatty acids can help lubricate your body, helping to overcome the dryness of the vagina. When taken as an adjunct to SSRIS, omega-3 supplements also can fix depression.

Herbal supplements

A few herbal supplements claim can help manage the symptoms of perimenopause and menopause. It is important to remember that the FDA does not regulate supplements. Research on the use of the least often faltered.

You should always speak with a healthcare provider before adding supplements to your routine. The guideline dose varies widely. Some products may also interact with drugs sold freely and prescribed.

Black cohosh

Black cohosh is a flowering plant that can serve to balance the hormones. Take a dose of 40 mg per day can help reduce hot flashes.

St. John's Wort

St. John's wort is a yellow flowering plant that can improve the quality of your sleep during and after menopause. Older research shows that consuming 900 mg per day may be effective.

Dong Quai

Dong quai is a Chinese traditional herb in treatment. Dong Quai can act like estrogen in your body, balance your hormones during menopause.

Sacred tree

The sacred tree is the Bush bearing used in herbal preparations. Chaste tree berry may have offsetting effects of hormones. Researchers are still unsure how it can affect the symptoms of menopause.

Maca

Prepared from plants of this herb, maca can help balance hormone levels and improve sexual function.

Red clover

Red clover contains isoflavones. This can act like estrogen in your body. Some research suggests that consuming 82 mg per day can help relieve a hot flash.

Sage

Some research suggests that taking tablets daily fresh Sage can help minimize hot flash and repair other menopausal symptoms.

Milk thistle

Milk thistle contains isoflavones. They can also help balance your hormones. Milk thistle can also help prevent osteoporosis.

Roots and springboard Valerian

Valerian root and stepping are both herbal sleep AIDS. The root of the Valerian, in particular, is widely regarded as an effective treatment for insomnia.

At least one study suggests the roots of valerian and hops into better than a placebo in reducing sleep disorders and other menopausal symptoms when taken together.

Evening primrose oil

Evening primrose oil is high in fatty acids that can help keep your body slick and oily. However, further research is needed to understand how it may or may not be useful.

Ginseng

Ginseng can help improve your mood. However, it is not a possibility to effect on other symptoms.

Licorice

Licorice can help keep the adrenal system you become tired. Some research also suggests that licorice supplementation can reduce hot flash and night sweats.

Other alternative therapies

Some people are turning to alternative therapies to help with the management of symptoms. Therapy-therapy has been found to have a level of success in treating menopausal symptoms.

Acupuncture

Acupuncture performed by a certified specialist who inserts needles into pressure points on your body. Acupuncture has been found to reduce the intensity and frequency of hot flashes in people who experience menopause.

Tai Chi

Tai chi is an exercise that is part of meditation and some slow motion, dancelike. Tai chi may help reduce night sweats and hot flash while practicing for at least an hour, two times per week.

Drug

HRT is not Your only option for clinical care. These drugs can also help improve your symptoms.

Antidepressants (SSRI and SNRI)

Certain antidepressants medicines prescribed to treat the hot bursts and other symptoms.

Clonidine

Clonidine (Catapres) is a blood pressure medication. This causes your blood vessels to dilate. This can reduce hot flash and night sweats.

Gabapentin

Gabapentin (Neurontin) is a drug that is often prescribed for pain relief and seizures. This can also help reduce hot flashes.

What about Bioidentical hormones?

Bioidentical hormones made in the laboratory from chemicals found in plants. They are said to be more similar to hormones that your body naturally produced than used in HRT.

Researchers are still working to find out whether Bioidentical hormones are a safe and effective way to treat the symptoms of menopause.

These supplements have not been tested rigorously on a man that can cause long-term health risks that are not yet we know. Until now, there is no evidence that shows this is safer or more effective than traditional HRT.

If you are interested in Bioidentical hormones, talk to your doctor. They can discuss your options and may prescribe pills, glue, or cream.

Talk with your doctor or another healthcare provider

If you are considering one of the above therapies, work with your doctor or another healthcare provider to create a treatment plan. They can help you assess the benefits and your individual risk levels as well as advise you on dosage.

Tweet