This blog post on menopause symptoms treatment teaches you how to use non-hormonal menopause treatment and self treat menopause symptoms like hot flashes, brain fog, dry skin, exhaustion, fatigue, insomnia.
Click on the link to learn about our Menopause Expert Doctor
Click on the link to learn about 34 Menopause Symptoms
Click on the link to learn about Menopause Symptoms Treatment
Click on the link to learn about the best Menopause Herbs
Click on the link to learn about the best Teas for Menopause Symptoms
Click on the link to learn about the best Menopause Supplements
Click on the link to learn about the Best Menopause Skincare Products
Click on the link to learn about Menopause Weight Loss
Menopause Symptoms Treatment:
Menopause Hot Flashes Treatment
Hormonal fluctuations during the perimenopause period make some women develop hot flashes.
Eat soy-rich foods
A study found that taking 40mg of soy isoflavone supplements twice a day for 3 months reduced hot flashes, reduced sleep disturbances, reduced symptoms of depression and reduced sexual dysfunction. Other studies suggest that phytoestrogens reduce the frequency of hot flashes in menopausal women. Therefore, consume soy-rich foods since they contain phytoestrogens known as isoflavones. To get started, add roasted, ground soya beans to your smoothies, cereal, teas or warm milk. Roasted, ground soya can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Consume foods with phytoestrogens
Consume other phytoestrogen-rich foods since they act like estrogen in the body. Flaxseeds contain the highest amounts of lignans which are phytoestrogens that act like estrogen in the body. To increase their intake, add ground flaxseeds to smoothies, cereal, granola, salads and soups. Sesame seeds are also rich in phytoestrogens and they can be added to smoothies, salads, stir fries, cereal, granola, rice dishes, and soups. Fruits that are rich in phytoestrogens include dried fruits like dates, prunes and dried apricots as well as fresh peaches, pears, plums, strawberries, and blackberries. Vegetables that are rich in phytoestrogens include broccoli, cabbage, spinach, collard greens, and beans. Herbs that are rich in phytoestrogens include garlic and onion.
Increase dietary intake of vitamin E
A study found that taking vitamin E 200IU/day by mouth reduced hot flashes in postmenopausal women. Therefore increase your intake of wheatgerm oil, olive oil, sunflower oil, sunflower seeds, almonds, peanuts, peanut butter, avocados, eggs, spinach and mangoes.
Take a supplement with vitamin E
A study found that taking vitamin E 200IU/day by mouth reduced hot flashes in postmenopausal women. If you are not able to take adequate amounts of vitamin E from your diet, take a daily nutritional supplement that provides you with vitamin E. We recommend Centrum Silver Women 50+ because it contains of 15.8 mg of vitamin E. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Increase dietary intake of turmeric
A study found that taking curcumin 500 mg/day by mouth reduced hot flashes in postmenopausal women. Therefore increase your intake of turmeric. You can add it to your soups and meat dishes.
Inhale lavender essential oil
A study found that inhaling lavender essential oil for 20 minutes twice a day for 3 months reduced hot flashes by 50%. Therefore inhale lavender essential oil from the bottle or by using a diffuser in your room or car. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Studies have found that aromatherapy massage was more effective for menopausal symptom reduction than aromatherapy by itself or massage by itself. Therefore mix lavender essential oil with a carrier oil like jojoba to from an aromatherapy oil that you can use for aromatherapy massages. Jojoba oil can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Stop smoking
A study found that women who stopped smoking had less hot flashes than those who continued to smoke.
To quit smoking read How To Stop Smoking Naturally
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Loose excess body weight
A study found that the more lean body mass a woman had, the less vasomotor symptoms (hot flashes and night sweats) she developed. Hot flashes can also be more severe and more frequent in persons who are overweight or obese. Therefore, loose excess body weight by exercising and reducing your calorie intake.
Click on the link to read about the best Weight Loss Smoothies
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Practice relaxation techniques
Relaxation techniques like deep breathing and meditation can relieve stress and may reduce hot flashes.
Click on the link to learn about the best Stress Management Relaxation Techniques
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Practice yoga
A study found that yoga reduced vasomotor symptoms of menopause. Therefore, practice yoga regularly.
Avoid spicy foods
Avoid spicy foods because they can trigger hot flashes.
Avoid alcohol and cigarettes
Avoid alcohol and cigarettes because they can trigger hot flashes.
Click on the link to read How To Stop Smoking Naturally
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Avoid caffeine
Avoid caffeine because it can trigger hot flashes.
Drink chamomile tea
Drink chamomile tea because it contains phytoestrogens which act like estrogen in the body and can help reduce hot flashes. Do not drink chamomile tea if you are taking the blood thinner warfarin or cyclosporin.
Layer your clothing
Layer your clothing so that you can remove some items when you get the hot flashes. Ensure that the clothes are also made of lightweight fabrics.
Use a portable fan
Carry a portable fan to fan yourself when your feel a hot flash coming on. Portable fans can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Get talk therapy
Talk therapy and specifically CBT (cognitive behavioral therapy) is beneficial since it can teach you to notice thoughts that make you feel bad and replace them with positive ones that make you feel better. CBT also helps you adapt to the symptoms so that you react to them differently.
Consult our Menopause Expert Doctor
Consult our Menopause Specialist Doctor for prescription medications that have been approved to treat hot flashes. NB These are not HRT (hormone replacement therapy).
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Menopause Symptoms Treatment:
Menopause Night Sweats Treatment
Hormonal fluctuations during the perimenopause period make some women get night sweats.
Eat soy-rich foods
Eat soy-rich foods since they contain isoflavones which act like estrogen in the body. Aim for 50 mg of isoflavones daily which you can get from 3 ounces of tempeh or 1/2 cup of miso. To get started, add 1 tablespoon of roasted, ground soya beans to a cup of warm milk. Roasted, ground soya can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Consume foods with phytoestrogens
Consume other phytoestrogen-rich foods since they act like estrogen in the body. Flaxseeds contain the highest amounts of lignans which are phytoestrogens that act like estrogen in the body. To increase their intake, add ground flaxseeds to smoothies, cereal, granola, salads and soups. Sesame seeds are also rich in phytoestrogens and they can be added to smoothies, salads, stir fries, cereal, granola, rice dishes, and soups. Fruits that are rich in phytoestrogens include dried fruits like dates, prunes and dried apricots as well as fresh peaches, pears, plums, strawberries, and blackberries. Vegetables that are rich in phytoestrogens include broccoli, cabbage, spinach, collard greens, and beans. Herbs that are rich in phytoestrogens include garlic and onion.
Loose excess body weight
A study found that the more lean body mass a woman had, the less vasomotor symptoms (hot flashes and night sweats) she developed. Therefore, loose excess body weight by exercising and reducing your calorie intake.
Click on the link to read about the best Weight Loss Smoothies
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Practice yoga
A study found that yoga reduced vasomotor symptoms of menopause. Therefore, practice yoga regularly.
Take a cool shower
Take a cool shower before going to bed at night.
Wear loose-fitting pajamas
Wear loose-fitting and lightweight pajamas made of cotton or linen to bed. You can also sleep in cotton deras.
Keep your bedroom cool
Keep your bedroom cool at night.
Avoid alcohol
Avoid alcohol which can trigger night sweats.
Avoid spicy foods
Avoid spicy foods which can trigger night sweats.
Avoid caffeine
Avoid caffeine which can trigger night sweats.
Avoid exercising before bed
Avoid exercising before bed which can trigger night sweats.
Avoid smoking cigarettes
Avoid cigarettes which can trigger night sweats.
To quit smoking read How To Stop Smoking Naturally
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Consult our Menopause Expert Doctor
Consult our Menopause Specialist Doctor for prescription medications that have been approved to treat night sweats. NB These are not HRT (hormone replacement therapy).
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Menopause Symptoms Treatment:
Menopause Acne Treatment
Acne develops due to the hormonal changes that occur in menopause. Click on the link to learn about hormonal acne. To manage menopausal acne do the following:
Use salicylic acid cleansers
Wash your face twice a day and use salicylic acid cleansers since they are able to penetrate the pores to clean and unclog them. This treats the existing acne lesions and prevents new ones from forming. We recommend Neutrogena Oil Free Acne Cleanser. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Use salicylic acid moisturizers in the morning
Use salicylic acid moisturizers since they penetrate the pores to clean and unclog them. This treats the existing acne lesions and prevents new ones from forming. We recommend Neutrogena Oil Free Acne Moisturizer. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Use retinoids at night
Use retinols or retinoid moisturizer at night since they are used for acne treatment. They also boost collagen production which reduces fine lines and wrinkles. We recommend Differin Gel. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Use an exfoliant 3 times a week
Use an exfoliant 3 times a week since the body’s natural exfoliation slows down with age. We recommend Paula’s Choice 2% BHA Liquid Exfoliant because it contains salicylic acid which penetrates deep into the pores, cleans and unplugs them. This helps treat acne and prevent new breakouts. It can be u sed in the morning or evening after cleansing. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Get Microdermabrasion at Almasi Skincare
Microdermabrasion is a very effective procedure for acne treatment because it painlessly removes the dead layer of cells from the surface of the skin. This unclogs the pores and treats acne as well as prevents future lesions. It also brightens the complexion by removing the dead cells. Microdermabrasion also stimulates collagen production. Call 0721 963 156 to book your appointment today.
Click on the link to learn more about Microdermabrasion
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Use non-comedogenic makeup
Use non-comedogenic makeup that will not clog the pores and cause breakouts.
Click on the link to learn about the best Makeup Products for Acne-Prone Skin
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Manage Stress
Since stress can trigger acne, manage stress effectively by practicing relaxation techniques like meditation and abdominal breathing daily.
Click on the link to learn about the best Stress Management Relaxation Techniques
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Eat Low Glycemic Index Foods
A study found that a low glycemic index (GI) diet improved acne symptoms. This is because they do not cause the blood sugar changes that trigger sebum production and acne breakouts. Examples of low GI foods include whole grain bread, brown rice, oatmeal, beans, broccoli, carrots, tomatoes, apples, pears, oranges, and strawberries.
Click on the link to learn about the Hormonal Acne Diet
To learn more about the hormonal acne diet click here to read The Acne Diet Book
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Menopause Symptoms Treatment:
Menopause Anxiety Treatment
Increase dietary omega 3 fatty acid intake
Omega 3 fatty acids are thought to have a role in reducing the symptoms of anxiety because they have anti-inflammatory properties. Therefore increase your intake of omega 3 fatty acids by consuming 2 servings of fatty fish like salmon each week. Each serving should be 3-4 ounces. You can also consume chia seeds and flaxseeds to provide you with omega 3 fatty acids. To do so, add them to your smoothies, salads and cereal.
Take an omega 3 fatty acid supplement
If you are not able to get adequate amounts of omega 3 fatty acids from your diet, consider taking an omega 3 supplement since they are thought to have a role in reducing anxiety symptoms because they have anti-inflammatory properties. The reference daily intake (RDI) of combined EPA and DHA is 250–500 mg. We recommend Now Omega 3 Fish Oil which provides 180 EPA 120 DHA per softgel. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Exercise Regularly
Engage in 150 minutes of aerobic exercise each week and strength training thrice a week.
Reduce caffeine and alcohol intake
Reduce caffeine since it is a stimulant that can increase anxiety symptoms. It can also affect sleep. To reduce your caffeine intake, drink green tea since it has numerous health benefits and 1 cup contains 1/3 of the caffeine in a cup of coffee.
Sleep adequately
Ensure that you sleep adequately since sleep deprivation can worsen anxiety. Do this by improving your sleep hygiene by going to bed at the same time and waking up at the same time. Ensure that you also avoid blue light from phones, computers and television before bed. and not scrolling your phone while in bed. Avoid napping during the day and take warm baths and sip warm drinks before going to bed.
Manage Stress
Effective stress management can reduce anxiety symptoms. Therefore practice relaxation techniques like meditation and abdominal breathing daily.
Click on the link to learn about the best Stress Management Relaxation Techniques
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Drink chamomile tea
Drink chamomile tea because it contains phytoestrogens which act like estrogen in the body and can help reduce the menopausal symptoms of hormonal imbalances. Chamomile also has calming properties which can help it relieve anxiety. Do not drink chamomile tea if you are taking the blood thinner warfarin or cyclosporin.
Seek social support
Seek to connect with other women who are going through menopause either offline or online so that you can share experiences and receive practical assistance and emotional support. This will reduce feelings of isolation and improve your well-being.
Get talk therapy
Talk therapy and specifically CBT (cognitive behavioral therapy) is beneficial since it can teach you to notice thoughts that make you feel bad and replace them with positive ones that make you feel better. CBT also helps you adapt to the symptoms so that you react to them differently.
Consult our Doctor
Consult our Doctor to rule out any underlying medical conditions.
Consult our Doctor to discuss your symptoms and create a personalized treatment plan for you.
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Menopause Symptoms Treatment:
Menopause Bladder Leaks Treatment
Declining estrogen levels can cause thinning of the urethra lining. Aging causes weakening of the surrounding pelvic muscles. The combination of these two factors causes bladder leaks. These bladder leaks can occur when coughing, sneezing or exercising. Menopause also increases urge incontinence which is a sudden and intense urge to urinate. To help you manage bladder leaks do the following:
Use panty liners
Use panty liners that are made for bladder leaks like Rael Organic Cotton Liners for Bladder Leaks because they are 3 times more absorbent than period liners. They have leak locker technology designed to trap fluids and keep you dry no matter how active your may be. These thin and soft panty liners are made from 100% certified organic cotton to provide breathable freshness. They do not contain toxins, chlorine, pesticides, and fragrance which makes them safe for all skin types and sensitivities.
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Do pelvic floor exercises
Do pelvic floor exercises or Kegel exercises every day. To do Kegel exercises contract the muscles you use to stop urination and hold for 5 seconds and relax for 5 seconds. Gradually increase the amount of time your contract the muscles to 10 seconds. Then increase the repetitions of the 10 second contractions until you are doing 10 repetitions. Finally increase the frequency until you are doing 10 repetitions of 10 second contractions 3 times a day.
Practice yoga
A study found that yoga reduced urogenital symptoms of menopause. Therefore, practice yoga regularly.
Keep a bladder diary
Keep a bladder diary and record how much fluids you drink, when you urinate, the amount of urine you produce, whether you had an urge to urinate and the number of incontinence episodes.
Do bladder training
Do bladder training by delaying urination after you get the urge to urinate. Start by delaying urination by 10 minutes and then progressively increase the time until you are going to the toilet after every 3 hours. Combine this with making scheduled toilet trips after every 3 hours instead of waiting until you get the urge to go.
Stop smoking
Stop smoking since it causes coughing which strains the pelvic floor muscles.
To quit smoking read How To Stop Smoking Naturally
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Avoid high impact exercises
Avoid high impact exercises like jogging and aerobics since they put pressure on the pelvic floor muscles which can increase leaks. Do strengthening exercises like Pilates which strengthens the core muscles. Sit-ups are also not a good choice since they also put pressure on the pelvic floor.
Loose excess body weight
Loose excess body weight since the pressure of the fatty tissue on the bladder can cause incontinence. Loosing excess weight can reduce or stop the bladder leaks completely. To do this you can follow a Mediterranean diet since studies have shown that a Mediterranean diet can result in weight loss. Therefore, eat a diet that is rich in fruits, vegetables, lean proteins, wholegrains and healthy fats from avocados and olive oil.
Click on the link to learn more about the Mediterranean Diet
Click on the link to read about Weight Loss Smoothies
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Avoid lifting
Avoid lifting since it strains the pelvic floor muscles. If you really must do it, tighten the pelvic floor muscles before and during the lifting movement.
Avoid straining in the toilet
Avoid straining when passing stool since it weakens the pelvic floor muscles and worsens bladder leaks. To do this ensure that you eat fiber-rich foods like dark green, leafy vegetables daily to avoid constipation.
Avoid caffeine
Avoid caffeine since it irritates the bladder and can make incontinence worse.
Avoid alcohol
Avoid alcohol since it irritates the bladder and can make incontinence worse.
Avoid spicy foods
Avoid spicy foods since they irritate the bladder and can make incontinence worse.
Consult our Doctor
Consult our Doctor to rule out any underlying medical conditions.
Consult our Doctor to discuss your symptoms and create a personalized treatment plan for you.
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Menopause Symptoms Treatment:
Menopause Brain Fog Treatment
To deal with brain fog, do the following:
Exercise your brain regularly
Stimulate your brain by engaging in mentally challenging activities like doing crossword or sudoku puzzles or learning a new language or learning how to play a musical instrument or learning an activity that involves physical coordination like knitting or crocheting. You can dedicate a few minutes each day to engage in these activities.
Exercise your body regularly
Regular physical exercise improves cognition. Therefore ensure that you engage in 150 minutes of aerobic exercise each week and strength training thrice a week.
Manage Stress
Effective stress management is said to be beneficial for brain fog treatment. Therefore practice relaxation techniques like meditation and abdominal breathing daily.
Click on the link to learn about the best Stress Management Relaxation Techniques
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Eat soy-rich foods
Eat soy-rich foods since a study found that soy improves cognitive function. To get started, add 1 tablespoon of roasted, ground soya beans to a cup of warm milk. Roasted, ground soya can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Consume foods with phytoestrogens
Consume other phytoestrogen-rich foods since they act like estrogen in the body. Flaxseeds contain the highest amounts of lignans which are phytoestrogens that act like estrogen in the body. To increase their intake, add ground flaxseeds to smoothies, cereal, granola, salads and soups. Sesame seeds are also rich in phytoestrogens and they can be added to smoothies, salads, stir fries, cereal, granola, rice dishes, and soups. Fruits that are rich in phytoestrogens include dried fruits like dates, prunes and dried apricots as well as fresh peaches, pears, plums, strawberries, and blackberries. Vegetables that are rich in phytoestrogens include broccoli, cabbage, spinach, collard greens, and beans. Herbs that are rich in phytoestrogens include garlic and onion.
Eat a Mediterranean Diet
The Mediterranean Diet reduces the risk of developing dementia. It also provides you with the nutrients required for a healthy brain. Therefore, eat Mediterranean Diet foods like fruits, vegetables, lean proteins, wholegrains and healthy fats from avocados and olive oil. Ensure that you also limit your intake of sugar, sodium, trans and saturated fats, processed carbohydrates and other processed foods.
Click on the link for a Mediterranean Diet Meal Plan
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Drink green tea
A study found that middle-aged and older adults who drunk green tea had a reduced risk of developing memory loss or concentration problems. Therefore drink green tea every day.
Take a Daily Multivitamin Multimineral Supplement
Take a daily nutritional supplement that provides you with the micronutrients you need for brain health. We recommend Centrum Silver Women 50+ because it contains zinc and B complex vitamins which support a healthy brain and it has been clinically proven to support cognitive health in older adults in the COSMOS Mind study 2022. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Use a diary
Keep a diary to remind you of your daily activities as it also helps reduce forgetfulness.
Stop smoking
Stop smoking.
To quit smoking read How To Stop Smoking Naturally
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Consult our Doctor
Consult our Doctor to rule out any underlying medical conditions.
Consult our Doctor to discuss your symptoms and create a personalized treatment plan.
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Menopause Symptoms Treatment:
Menopause Breast Pain Treatment
To deal with breast pain, do the following:
Wear supportive bras
Wear supportive bras which are well-fitting. Consider wearing sports bras since a study found that wearing sports bras relieved breast pain.
Reduce caffeine intake
Reduce caffeine intake as this can reduce breast pain in some women. Studies have shown that caffeine restriction is effective for treating breast pain caused by fibrocystic disease.
Reduce sodium intake
Reduce sodium intake since excessive sodium intake results in fluid retention which causes breast swelling that can worsen breast pain.
Apply a warm compress
Applying a warm compress or a hot water bottle or taking a hot shower can soothe the inflamed tissues and relive the pain.
Take pain killers
Take pain killers like paracetamol and ibuprofen to relieve the pain.
Increase dietary intake of vitamin E
Some studies have shown that vitamins E and B6 can reduce cyclic mastalgia or breast pain. Therefore increase your intake of vitamin E-rich foods like wheatgerm oil, olive oil, sunflower oil, sunflower seeds, almonds, peanuts, peanut butter, avocados, eggs, spinach and mangoes.
Take a supplement with vitamin E
Some studies have shown that vitamins E and B6 can reduce cyclic mastalgia or breast pain. If you are not able to consume adequate amounts from your diet, consider taking a supplement with vitamin E and B6. We recommend Centrum Silver Women 50+ because it contains 5mg of vitamin B6 and 15.8 mg of vitamin E. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Take evening primrose oil
Take 320 mg/day of evening primrose oil for 3 – 6 months as it relieves breast pain in some women. However, stop taking it 2 weeks before surgery as it may increase your chances of bleeding and do not take it if you have epilepsy as it may increase your chances of getting seizures.
Stop smoking
Stop smoking as it may reduce the breast pain.
To quit smoking read How To Stop Smoking Naturally
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Consult our Doctor
Consult our Doctor to rule out any underlying medical conditions.
Consult our Doctor to discuss your symptoms and create a personalized treatment plan.
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Menopause Symptoms Treatment:
Menopause Burning Mouth Treatment
Changes in hormone levels during menopause can cause burning mouth syndrome (BMS) or glossodynia. Symptoms of BMS include pain or discomfort in the mouth, lips or tongue. There may also be numbness, burning, tingling or scalding sensations. There may also be a bitter or metallic taste in the mouth, a dry mouth (xerostomia) or loss of taste (ageusia). To treat burning mouth syndrome do the following:
Drink water
Drink around 3 liters of water each day to stay well hydrated.
Suck ice
Sucking eat or eating some food can relieve the pain of a burning mouth. This will also relieve a dry mouth and reduce a bad taste in the mouth.
Avoid acidic foods
Avoid acidic foods like tomatoes, citrus fruits (oranges, tangerines, lemons) and citrus juices. You can also avoid coffee, alcohol and spicy foods.
Change dental hygiene products
Change your dental products and use unflavored toothpaste and mouthwashes without alcohol. You can also use toothpastes with bicarbonate of soda to neutralize the acidity. A good example is Baking Soda Toothpaste.
Stop smoking
Stop smoking and using all tobacco products since they can irritate the lining of the mouth.
To quit smoking read How To Stop Smoking Naturally
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Take vitamin supplements with vitamins B, zinc and iron
Take a multivitamin with B complex vitamins and zinc and iron since their deficiencies have been associated with burning mouth syndrome. We recommend Centrum Silver Women 50+ because it contains B complex vitamins like B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), B12 (cobalamin). It also contains 15 mg of zinc and 8 mg of iron. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Manage Stress
Stress has been linked to BMS and relaxation techniques are said to be beneficial for it. Therefore practice relaxation techniques like meditation and abdominal breathing daily.
Click on the link to learn about the best Stress Management Relaxation Techniques
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Get talk therapy
Studies have shown that CBT (cognitive behavioral therapy) resulted in pain reduction. It is mor
Consult our Menopause Expert Doctor
Consult our Doctor to rule out other medical conditions that cause a burning mouth.
Consult our Doctor for prescription medications (non-hormonal treatment).
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Menopause Symptoms Treatment:
Menopause Depression Treatment
It is very important to manage depression since depression is a risk factor for developing coronary heart disease especially in women who are less than 65 years old. Depression increases production of stress hormones like cortisol and adrenaline in the body which may contribute to the heart disease. To manage depression do the following:
Eat soy-rich foods
A study found that taking 40mg of soy isoflavone supplements twice a day for 3 months reduced reduced symptoms of depression. Therefore, consume soy-rich foods since they contain phytoestrogens known as isoflavones. To get started, add tablespoon of roasted, ground soya beans to your smoothies, tea and milk. Roasted, ground soya can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Consume foods with phytoestrogens
Consume other phytoestrogen-rich foods since they act like estrogen in the body. Flaxseeds contain the highest amounts of lignans which are phytoestrogens that act like estrogen in the body. To increase their intake, add ground flaxseeds to smoothies, cereal, granola, salads and soups. Sesame seeds are also rich in phytoestrogens and they can be added to smoothies, salads, stir fries, cereal, granola, rice dishes, and soups. Fruits that are rich in phytoestrogens include dried fruits like dates, prunes and dried apricots as well as fresh peaches, pears, plums, strawberries, and blackberries. Vegetables that are rich in phytoestrogens include broccoli, cabbage, spinach, collard greens, and beans. Herbs that are rich in phytoestrogens include garlic and onion.
Increase dietary omega 3 fatty acid intake
A study found that omega 3 fatty acids were beneficial for depression treatment. Omega 3 fatty acids are thought to have a role in reducing the symptoms of depression because they have anti-inflammatory properties. Therefore increase your intake of omega 3 fatty acids by consuming 2 servings of fatty fish like salmon each week. Each serving should be 3-4 ounces. You can also consume chia seeds and flaxseeds to provide you with omega 3 fatty acids. To do so, add them to your smoothies, salads and cereal.
Take an omega 3 fatty acid supplement
A study found that omega 3 fatty acids were beneficial for depression treatment. Omega 3 fatty acids are thought to have a role in reducing the symptoms of depression because they have anti-inflammatory properties. If you are not able to get adequate amounts of omega 3 fatty acids from your diet, consider taking an omega 3 supplement. The reference daily intake (RDI) of combined EPA and DHA is 250–500 mg. We recommend Now Omega 3 Fish Oil which provides 180 EPA 120 DHA per softgel. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Engage in enjoyable hobbies
A study found that engaging in enjoyable activities was associated with lower levels of depression, lower levels of negative affect, lower levels of the stress hormone cortisol, lower waist circumference, lower body mass index, lower blood pressure and a higher level of positive psychosocial states. Therefore, engage in an enjoyable hobby for at least 1 hour each week.
Exercise Regularly
Studies have shown that exercises is beneficial for depression. Therefore engage in 150 minutes of aerobic exercise each week and strength training thrice a week.
Practice self care
Practice self care by being nice to yourself and engaging in activities that nurture yourself physically, mentally and emotionally. For example you can listen to your favorite music, read a book in your favorite genre, watch comedy or get a manicure.
Seek social support
Seek to connect with other women who are going through menopause either offline or online so that you can share experiences and receive practical assistance and emotional support. This will reduce feelings of isolation and improve your well-being.
Get talk therapy
Talk therapy and specifically CBT (cognitive behavioral therapy) is also be beneficial since it can teach you to notice the pessimistic thoughts that make you feel bad and replace them with positive ones that make you feel better. This can help break the cycle of negativity.
Practice mindfulness
Mindfulness is focusing on the present moment and it is beneficial for depression since it reduces worry and helps avoid overthinking about the past or future. It can be done through meditation or by focusing on the activities you are doing. For example you can do mindful breathing by focusing on how it feels and sounds when you inhale deeply into your abdomen and exhale completely. If you are eating, focus on the sensations brought on by the food.
Avoid alcohol
Avoid alcohol since it can result in feeling low the next day after drinking.
Consult our Menopause Expert Doctor
Consult our Doctor to rule out any underlying medical conditions.
Consult our Doctor to discuss your symptoms and create a personalized treatment plan for you.
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Menopause Symptoms Treatment:
Menopause Digestive Issues Treatment
Digestive issues develop in menopause as a result of the gut flora changes that occur due to the hormonal changes. These include change in taste, dry mouth, changes in digestion, and different reactions to certain foods. Some women may also develop nausea, vomiting, bloating, trapped wind, abdominal pain, cramps, heartburn, indigestion, diarrhea, and constipation. To treat menopause digestive system changes do the following:
Increase dietary fiber
Studies have shown that high dietary fiber intake is beneficial for treating gastroesophageal reflux disease (GERD), duodenal ulcer, diverticulitis, constipation, and hemorrhoids. Therefore increase dietary fiber intake. We recommend Now Psyllium Husks Caps because they contain natural soluble fiber to maintain intestinal health and regularity. Psyllium swells upto 50 times its original volume when added to liquid and this bulking action helps it relieve constipation. They are unflavored. They are vegan, gluten-free, soy-free, corn-free, and non-GMO and kosher. The dose is 3 capsules taken with 8oz of a liquid 2-3 times a day. Each serving of 3 capsules provides 1.1 grams of dietary fiber (1.0 grams of soluble fiber and 0.1 grams of insoluble fiber). It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Eat a Mediterranean diet
The Mediterranean Diet helps maintain a healthy gut microbiome. Therefore consume Mediterranean Diet foods like fruits, vegetables, lean proteins, wholegrains and healthy fats from avocados and olive oil. Ensure that you also limit your intake of sugar, sodium, trans and saturated fats, processed carbohydrates and other processed foods.
Click on the link to learn more about the Mediterranean Diet
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Increase dietary probiotics
Increase dietary probiotics to heal the gut microbiome. Therefore increase your intake of yogurt with live cultures, buttermilk, kefir, miso soup, sauerkraut, kimchi, tempeh, kombucha, apple cider vinegar, sour pickles, soft cheeses, and sourdough bread.
Take probiotics supplements
Take probiotic supplements to heal the gut microbiome if you are not able to get ample amounts from your diet. We recommend Physician’s Choice Menopause Total Support Probiotic Supplement because it contains prebiotics, probiotics and botanicals that aid in digestive health, hormone balance, mood balance, and weight management during all stages of menopause. It contains 15 billion colony forming units (50B CFUs) of 5 probiotic strains to replenish the menopausal biome. It also contains black cohosh which provides relief from hot flashes, night sweats and mood swings. It also contains resveratrol which is an antioxidant that supports healthy aging, balanced mood and brain health. This probiotic for menopause symptom support is also 3rd party tested for purity and potency.
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Exercise Regularly
Regular exercise can improve gut motility, relieve constipation and bloating. Regular exercise also reduces stress hormones which improves gut health. Therefore engage in 150 minutes of aerobic exercise each week and strength training thrice a week.
Sleep adequately
Ensure that you sleep adequately since sleep deprivation disrupts the gut brain connection which can result in slower digestion, increased sensitivity to abdominal pain and increased inflammation. Do this by improving your sleep hygiene by going to bed at the same time and waking up at the same time. Ensure that you also avoid blue light from phones, computers and television before bed. and not scrolling your phone while in bed. Avoid napping during the day and take warm baths and sip warm drinks before going to bed.
Manage Stress
Stress can worsen cramps, bloating and other gastrointestinal symptoms. Therefore practice relaxation techniques like meditation and abdominal breathing daily. You can also engage in stress relieving activities like journaling and listening to music.
Click on the link to learn about the best Stress Management Relaxation Techniques
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Drink chamomile tea
Drink chamomile tea because it contains phytoestrogens which act like estrogen in the body and can help reduce the menopausal symptoms of hormonal imbalances. Chamomile also relaxes the intestinal smooth muscles which makes it beneficial for menopause digestive issues. Do not drink chamomile tea if you are taking the blood thinner warfarin or cyclosporin.
Drink ginger tea
Drink ginger tea because it can relieve nausea.
Keep a food diary to identify your triggers
Buy a notebook and record the food you ate before you developed the digestive symptoms. This will help you identify the food triggers so that you can avoid them.
Consult our Menopause Expert Doctor
Consult our Doctor to rule out any underlying medical conditions.
Consult our Doctor to discuss your symptoms and create a personalized treatment plan for you.
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Menopause Symptoms Treatment:
Menopause Dizziness Treatment
Dry skin is thought to develop due to a combination of factors like hormonal changes, anxiety and palpitations. To manage dizziness do the following:
Drink water
Drink around 3 liters of water each day to stay hydrated as this can stabilize blood pressure and improve blood flow which can help reduce dizziness.
Eat small frequent meals
Eat small, frequent meals and snack during the day to maintain stable blood sugar levels. Follow a Mediterranean diet as it is rich in wholegrains and vegetables which keep your blood sugar steady.
Click on the link to learn more about the Mediterranean Diet
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Stand up slowly
Stand up slowly since sudden movements can trigger dizziness.
Manage Stress
Stress can worsen dizziness. Therefore practice relaxation techniques like meditation and abdominal breathing daily.
Click on the link to learn about the best Stress Management Relaxation Techniques
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Sleep adequately
Ensure that you get good quality sleep for at least 7 hours each night since sleep deprivation can worsen dizziness. Do this by improving your sleep hygiene by going to bed at the same time and waking up at the same time. Ensure that you also avoid blue light from phones, computers and television before bed. and not scrolling your phone while in bed. Avoid napping during the day and take warm baths and sip warm drinks before going to bed.
Stop smoking
Stop smoking because it causes vasoconstriction which narrows the blood vessels. This can reduce the blood supply to the brain and worsen vertigo.
To quit smoking read How To Stop Smoking Naturally
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Drink ginger tea
A study found that ginger (Zingiber officinale) root powder reduced vertigo. Therefore drink ginger tea by steeping 1 teaspoon of ginger powder in a cup of hot water for 10 minutes.
Consult our Menopause Expert Doctor
Consult our Doctor to rule out any other underlying medical conditions.
Consult our Doctor to discuss your symptoms and create a personalized treatment plan for you.
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Menopause Symptoms Treatment:
Menopause Dry Skin Treatment
Dry skin is thought to develop due to the declining estrogen levels. Estrogen helps regulate the skin’s oil production and helps maintain its barrier function which prevents excessive water loss. To manage dry skin do the following:
Use hydrating face serums
Use skincare serums which contain hyaluronic acid and glyerine since they hydrate the skin. A good example is Elbbub Vitamin C Anti-Aging Serum because it also contains hyaluronic acid. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
Use hydrating face cleansers
Use hydrating face cleansers which do not dry the skin while cleansing. A good example is Cerave Hydrating Cleanser because it also contains hyaluronic acid. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
Use hydrating face moisturizers
Use hydrating face moisturizers which contain ingredients like hyaluronic acid and glyerine. A good example is Cerave AM Facial Moisturizing Lotion because it also contains hyaluronic acid. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Use non-drying body cleansers
Use body cleansers that clean the skin without stripping its moisture. We recommend Dove Soap. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Take an oatmeal bath
An oatmeal bath relieves itchy skin and soothes the skin. To prepare an oatmeal bath, add colloidal oatmeal to a tub filled with lukewarm water and soak in it for 15 minutes. We recommend Aveeno Soothing Bath Treatment which contains 100% colloidal oatmeal. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Avoid hot showers
Avoid hot showers and long baths since they tend to dry the skin. Instead bathe with lukewarm water for not more than 15 minutes and moisturize the skin immediately after patting it dry with a soft towel.
Use effective body moisturizers
Apply effective body moisturizers within 3 minutes of drying the skin after bathing to lock moisture in the skin. We recommend Nationwide Emulsifying Ointment as it does not contain fragrances or dyes which can irritate the skin. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Increase dietary omega 3 fatty acid intake
Omega 3 fatty acids are thought to have a role in reducing the dry skin symptoms of anxiety because they enhance the skin’s natural moisture barrier and improve its hydration by helping it retain moisture. Therefore increase your intake of omega 3 fatty acids by consuming 2 servings of fatty fish like salmon each week. Each serving should be 3-4 ounces. You can also consume chia seeds and flaxseeds to provide you with omega 3 fatty acids. To do so, add them to your smoothies, salads and cereal.
Take an omega 3 fatty acid supplement
If you are not able to get adequate amounts of omega 3 fatty acids from your diet, consider taking an omega 3 supplement since they are thought to have a role in reducing the dry skin symptoms of anxiety because they enhance the skin’s natural moisture barrier and improve its hydration by helping it retain moisture. The reference daily intake (RDI) of combined EPA and DHA is 250–500 mg. We recommend Now Omega 3 Fish Oil which provides 180 EPA 120 DHA per softgel. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Drink water
Drink around 3 liters of water each day to hydrate the skin from within.
Increase dietary collagen
Studies have shown that collagen supplementation increases skin hydration. Therefore increase your intake of bone broth, fish, chicken, and egg whites.
Take collagen supplements
Studies have shown that collagen supplementation increases skin hydration. If you are not able to consume adequate amounts of collagen-rich foods in your diet consider taking a collagen supplement. We recommend Vital Proteins Collagen Peptides because it contains hydrolyzed collagen peptides which can be digested and absorbed by the body quickly to improve skin, hair, nails, joints, ligaments and tendons. It is sourced from the hides of grass-fed, pasture-raised cows. It is dairy-free, gluten-free and contains zero grams of sugar. It is unflavored and dissolves in hot and cold liquids. This makes it a perfect addition to smoothies and herbal teas. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Consult our Menopause Expert Doctor
Consult our Doctor to rule out any underlying medical conditions.
Consult our Doctor to discuss your symptoms and create a personalized treatment plan for you.
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Menopause Symptoms Treatment:
Menopause Exhaustion And Fatigue Treatment
Exhaustion and fatigue can be caused by the hormonal fluctuations of menopause or it can be due to menopause-related insomnia or it can develop as a result of interrupted sleep due to night sweats.
Eat A Soy-Rich Diet
Eat soy-rich foods since they contain isoflavones which act like estrogen in the body by binding to estrogen receptors. To get started, add 1 tablespoon of roasted, ground soya beans to a cup of warm milk. Roasted, ground soya can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Consume foods with phytoestrogens
Consume other phytoestrogen-rich foods since they act like estrogen in the body. Flaxseeds contain the highest amounts of lignans which are phytoestrogens that act like estrogen in the body. To increase their intake, add ground flaxseeds to smoothies, cereal, granola, salads and soups. Sesame seeds are also rich in phytoestrogens and they can be added to smoothies, salads, stir fries, cereal, granola, rice dishes, and soups. Fruits that are rich in phytoestrogens include dried fruits like dates, prunes and dried apricots as well as fresh peaches, pears, plums, strawberries, and blackberries. Vegetables that are rich in phytoestrogens include broccoli, cabbage, spinach, collard greens, and beans. Herbs that are rich in phytoestrogens include garlic and onion.
Exercise Regularly
Regular exercise can increase energy levels and make one feel more energetic. Therefore engage in 150 minutes of aerobic exercise each week and strength training thrice a week.
Manage Stress
Stress can worsen fatigue and cause physical and mental exhaustion. Therefore practice relaxation techniques like meditation and abdominal breathing daily.
Click on the link to learn about the best Stress Management Relaxation Techniques
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Avoid Caffeine
Avoid drinking too much caffeine as it may disrupt sleep and cause one to feel tired during the day.
Avoid alcohol
Avoid alcohol as it reduces sleep quality and results in more night time awakenings which can result in feeling fatigued the next day.
Practice Yoga
A study found that yoga can help with fatigue and it improves the psychological changes associated with menopause.
Avoid processed foods
Avoid processed foods and simple carbohydrates like white bread and white rice because they cause blood sugar spikes and crashes which contribute to fatigue. Consume complex carbohydrates instead since they result in steady blood sugar levels. Examples include wholegrain bread, oats and brown rice.
Sleep adequately
Ensure that you get good quality sleep for at least 7 hours each night to reduce exhaustion and fatigue. Do this by improving your sleep hygiene by going to bed at the same time and waking up at the same time. Ensure that you also avoid blue light from phones, computers and television before bed. and not scrolling your phone while in bed. Avoid napping during the day and take warm baths and sip warm drinks before going to bed.
Plan your day
Plan your day so that you can do the most important tasks when you are most energetic and schedule time to rest and recharge during the day.
Consult our Menopause Expert Doctor
Consult our Doctor to rule out any underlying medical conditions that may be causing the fatigue.
Consult our Doctor for prescription medications (non-hormonal treatment) for the night sweats if they are contributing to the fatigue.
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Menopause Symptoms Treatment:
Menopause Hair Loss Treatment
Hormonal fluctuations during the menopausal period cause the hair follicles to shrink which results in thinning hair and hair loss. To deal with hair loss do the following:
Get Microneedling with PRP at Almasi Skincare
Microneedling with PRP is a procedure which uses growth factors from the blood to stimulate the hair follicles and boost hair growth. Studies have shown that microneedling and a safe and effective therapy for treating hair loss even the type that does not respond to Minoxidil. At Almasi Skincare we have successfully treated menopause women with hair loss with Microneedling with PRP. Call 0721 963 156 to book your appointment today.
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Use rosemary hair growth oils
Apply hair oils with rosemary to your scalp because it has been proven to be effective for stimulating hair growth. We recommend Mielle Rosemary Hair Oil. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Eat foods for hair growth
Eat foods that boost hair growth like eggs which provide protein, biotin and zinc. Dark green leafy vegetables like spinach are other great foods for hair growth because they provide iron and vitamins C and A.
Click on the link to learn about the Top 10 Foods For Hair Growth
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Bask in the sun
Bask in the sun for 15 minutes each day so that your body can synthesize vitamin D since low levels have been linked to hair loss. As you do so, ensure that you are not wearing sunscreen.
Take vitamin supplements with iron, zinc, biotin and vitamins C and D
Take a multivitamin and multimineral supplement with biotin and other B complex vitamins, vitamins C and D as well as iron and zinc since they are required for hair growth. We recommend Centrum Silver Women 50+ because it contains B complex vitamins like B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), B12 (cobalamin). It also contains 100mg of vitamin C, 1000 IU of vitamin D3, 15 mg of zinc and 8 mg of iron. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Manage Stress
Stress can cause hair loss. Therefore practice relaxation techniques like meditation and abdominal breathing daily.
Click on the link to learn about the best Stress Management Relaxation Techniques
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Massage your scalp
Massage your scalp daily since it increases the supply of blood and nutrients to the hair follicles and boosts hair growth. Scalp massages are also soothing and this helps reduce stress related hair loss.
Practice gentle haircare
Practice gentle haircare to reduce hair breakage. Start by shampooing with sulphate-free shampoos and conditioners. Ensure that you also use a detangler and avoid rough pulling when it is wet to reduce hair breakage. Avoid head styling with curling irons and blow driers since they damage the strands. Instead, use heatless styling methods like foam rollers and air drying. Make sure that you also avoid tight hairstyles which also cause hair breakage. Stay away from chemical processes and embrace your natural hair.
Consult our Menopause Expert Doctor
Consult our Doctor to rule out any underlying medical conditions that may be causing the hair loss.
Consult our Doctor for prescription medications (non-hormonal treatment) for hair loss.
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Menopause Symptoms Treatment:
Menopause Headaches And Migraines Treatment
Migraines tend to get worse during menopause because of fluctuations of the hormone estrogen.
Exercise aerobically regularly
A study recommends aerobic exercise for menopause-related migraines. Therefore engage in 150 minutes of aerobic exercise each week like brisk walking, swimming and spinning.
Practice yoga
A study recommends yoga for menopause-related migraines.
Manage Stress
Effective stress management can offer some migraine relief. Therefore practice relaxation techniques like meditation and abdominal breathing daily.
Click on the link to learn about the best Stress Management Relaxation Techniques
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Keep a food diary to identify your triggers
Buy a notebook and record the food you ate before you developed a headache. This will help you identify the food triggers so that you can avoid them. Common food triggers include alcohol eg. red wine, aged cheese eg. Parmesan, coffee, chocolate and dairy products.
Increase your intake of vitamin B2-rich foods
Vitamin B2 has shown some effectiveness in reducing headache frequency. Therefore increase your intake of vitamin B2-rich foods like milk, yogurt, cheese, eggs, beef, beef liver, chicken and spinach.
Increase dietary intake of magnesium-rich foods
Magnesium has shown some effectiveness in reducing headache frequency. Therefore increase your intake of magnesium-rich foods like pumpkin seeds, chia seeds, almonds, spinach, peanuts, avocado, whole wheat bread, milk and soy products like tofu and soy milk.
Take a supplement with vitamin B2 and magnesium
If you are not able to take adequate amounts of vitamin B2 and magnesium from your diet, take a daily nutritional supplement that provides you with them since they reduce headache frequency. We recommend Centrum Silver Women 50+ because it contains of 1.1 mg of riboflavin or vitamin E and 100mg of magnesium. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Consult our Doctor
Consult our Doctor to rule out any underlying medical conditions.
Consult our Doctor for prescription medications to treat migraines. These medications are not hormone replacement therapy (HRT) since studies show HRT can worsen menopause migraines and increase the risk for cardiovascular and ischemic strokes.
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Menopause Symptoms Treatment:
Menopause Insomnia Treatment
Sleep problems associated with menopause include difficulty falling asleep, frequent awakening and early morning awakening. Hormonal fluctuations during menopause period make some women wake up during the night. Other menopause symptoms like hot flashes and night sweats also contribute to insomnia since they can disrupt sleep and cause frequent waking. Melatonin is a hormone that is important for the sleep wake cycle and its levels decrease with age. This decline may also contribute to sleep problems during menopause.
Eat soy-rich foods
A study found that taking 40mg of soy isoflavone supplements twice a day for 3 months reduced sleep disturbances. Therefore, consume soy-rich foods since they contain phytoestrogens known as isoflavones. To get started, add roasted, ground soya beans to your smoothies, cereal, teas and warm milk. Roasted, ground soya can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Consume foods with phytoestrogens
Consume other phytoestrogen-rich foods since they act like estrogen in the body. Flaxseeds contain the highest amounts of lignans which are phytoestrogens that act like estrogen in the body. To increase their intake, add ground flaxseeds to smoothies, cereal, granola, salads and soups. Sesame seeds are also rich in phytoestrogens and they can be added to smoothies, salads, stir fries, cereal, granola, rice dishes, and soups. Fruits that are rich in phytoestrogens include dried fruits like dates, prunes and dried apricots as well as fresh peaches, pears, plums, strawberries, and blackberries. Vegetables that are rich in phytoestrogens include broccoli, cabbage, spinach, collard greens, and beans. Herbs that are rich in phytoestrogens include garlic and onion.
Exercise Regularly
Regular exercise can help you fall asleep, stay asleep and improve your sleep quality. Therefore engage in 150 minutes of aerobic exercise each week and strength training thrice a week.
Improve your sleep hygiene
Improve your sleep hygiene by going to bed at the same time and waking up at the same time. Ensure that you also avoid blue light from phones, computers and television before bed. and not scrolling your phone while in bed. Avoid napping during the day and take warm baths and sip warm drinks before going to bed. Make sure to avoid drinks that can affect sleep like caffeine and alcohol.
Use lavender essential oil
A study found that inhaling lavender essential oil improved sleep. Another study found that lavender increased sleep duration and improved sleep quality. Therefore use lavender essential oil to help with insomnia. For example, you can diffuse lavender essential oil in the bedroom before you sleep. You can also add 3 drops of lavender to a cotton ball and place it inside your pillowcase so that you can inhale the aroma as you sleep. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Increase dietary intake of magnesium-rich foods
A study found that older adults with insomnia who took magnesium had better quality sleep and improved markers of insomnia like difficulty falling asleep, early waking, and sleep time. Therefore increase your intake of magnesium-rich foods like pumpkin seeds, chia seeds, almonds, spinach, peanuts, avocado, wholegrain bread, milk and soy products like tofu and soy milk.
Take a supplement with magnesium
A study found that older adults with insomnia who took magnesium had better quality sleep and improved markers of insomnia like difficulty falling asleep, early waking, and sleep time. If you are not able to get adequate amounts from your diet, consider taking a supplement with magnesium. Cleveland Clinic recommends taking 200mg 30 minutes before bedtime. We recommend Centrum Silver Women 50+ because it contains 100mg of magnesium. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Eat a Mediterranean diet
The Mediterranean Diet is also linked by studies to better quality sleep. Therefore consume Mediterranean Diet foods like fruits, vegetables, lean proteins, wholegrains and healthy fats from avocados and olive oil. Ensure that you also limit your intake of sugar, sodium, trans and saturated fats, processed carbohydrates and other processed foods.
Click on the link to learn more about the Mediterranean Diet
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Bask in the morning
Bask in the morning since morning light exposure within the first hour of waking has been shown to improve sleep duration and sleep quality. This is because it helps regulate the body’s circadian rhythm which means it resets the body’s sleep clock. It also regulates the body’s melatonin production.
Drink chamomile tea
Drink chamomile tea because it contains phytoestrogens which act like estrogen in the body and can help reduce the menopausal symptoms of hormonal imbalances. Chamomile also has sedative properties which can help it relieve sleep disturbances. Do not drink chamomile tea if you are taking the blood thinner warfarin or cyclosporin.
Get talk therapy
Talk therapy and specifically CBT (cognitive behavioral therapy) is beneficial for managing menopause-related insomnia. This is because it helps you identify negative thoughts and behaviors and helps you replace them with effective coping strategies.
Consult our Menopause Expert Doctor
Consult our Menopause Specialist Doctor for prescription medications that have been approved to treat sleep disturbances caused by night sweats. NB These are not HRT (hormone replacement therapy).
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Menopause Itchy Skin Treatment
Itchy skin is thought to develop due to the declining estrogen levels which result in less natural oils and collagen which results in thinner, drier skin that is less elastic and can be itchy. This usually develops around the vulva but it can also develop on the face and other parts of the body. To manage itchy skin do the following:
Take an oatmeal bath
An oatmeal bath relieves itchy skin and soothes the skin. To prepare an oatmeal bath, add colloidal oatmeal to a tub filled with lukewarm water and soak in it for 15 minutes. We recommend Aveeno Soothing Bath Treatment which contains 100% colloidal oatmeal. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Use non-drying body cleansers
Use body cleansers that clean the skin without stripping its moisture. We recommend Dove Soap. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Avoid hot showers
Avoid hot showers and long baths since they tend to dry the skin. Instead bathe with lukewarm water for not more than 15 minutes and moisturize the skin immediately after patting it dry with a soft towel.
Use effective body moisturizers
Apply effective moisturizers within 3 minutes of drying the skin after bathing to lock moisture in the skin. We recommend Nationwide Emulsifying Ointment as it does not contain fragrances or dyes which can irritate the skin. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Eat A Soy-Rich Diet
Eat soy-rich foods since they contain isoflavones which act like estrogen in the body by binding to estrogen receptors. To get started, add 1 tablespoon of roasted, ground soya beans to a cup of warm milk. Roasted, ground soya can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
.
Consume foods with phytoestrogens
Consume other phytoestrogen-rich foods since they act like estrogen in the body. Flaxseeds contain the highest amounts of lignans which are phytoestrogens that act like estrogen in the body. To increase their intake, add ground flaxseeds to smoothies, cereal, granola, salads and soups. Sesame seeds are also rich in phytoestrogens and they can be added to smoothies, salads, stir fries, cereal, granola, rice dishes, and soups. Fruits that are rich in phytoestrogens include dried fruits like dates, prunes and dried apricots as well as fresh peaches, pears, plums, strawberries, and blackberries. Vegetables that are rich in phytoestrogens include broccoli, cabbage, spinach, collard greens, and beans. Herbs that are rich in phytoestrogens include garlic and onion.
Drink adequate water
Drink water during the day to keep the skin hydrated from within. Mayo Clinic recommends 2.7 liters per day. Ensure that you also avoid alcohol since it can have a drying effect on the skin.
Consult our Menopause Expert Doctor
Consult our Doctor to rule out any underlying medical conditions.
Consult our Doctor to discuss your symptoms and create a personalized treatment plan.
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Menopause Symptoms Treatment:
Menopause Joint Pains Treatment
Reducing estrogen levels are thought to contribute to the development of joint pains in menopause. In addition, the risk of developing osteoarthritis and osteoporosis also increases in menopause. To manage joint pains do the following:
Eat a Mediterranean diet
The Mediterranean Diet is linked by studies to lower levels of inflammatory markers in the body. This means it has anti-inflammatory effects which reduce inflammation in the body. Therefore consume Mediterranean Diet foods like fruits, vegetables, lean proteins, wholegrains and healthy fats from avocados and olive oil. Ensure that you also limit your intake of sugar, sodium, trans and saturated fats, processed carbohydrates and other processed foods.
Click on the link to learn more about the Mediterranean Diet
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Consume sesame seeds
A study found that daily intake of sesame seeds had a positive impact on postmenopausal women experiencing bone-related problems like osteoporosis and arthritis. Therefore, consume sesame seeds since they also contain phytoestrogens which can act like estrogen in the body. To increase their intake, add sesame seeds to smoothies, salads, stir fries, cereal, granola, rice dishes, soups.
Avoid processed foods
Avoid processed foods because they contain additives which increase inflammation and can worsen joint pain.
Increase dietary omega 3 fatty acid intake
Omega 3 fatty acids reduce joint inflammation and joint pain. Therefore increase your intake of omega 3 fatty acids by consuming 2 servings of fatty fish like salmon each week. Each serving should be 3-4 ounces. You can also consume chia seeds and flaxseeds to provide you with omega 3 fatty acids. To do so, add them to your smoothies, salads and cereal.
Take an omega 3 fatty acid supplement
Omega 3 fatty acids reduce joint inflammation and joint pain. If you are not able to get adequate amounts of omega 3 fatty acids from your diet, consider taking an omega 3 supplement. The reference daily intake (RDI) of combined EPA and DHA is 250–500 mg. We recommend Now Omega 3 Fish Oil which provides 180 EPA 120 DHA per softgel. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Increase dietary collagen
Studies have shown that collagen supplementation reduces joint stiffness, improves joint mobility, and reduces joint pain. Therefore increase your intake of bone broth, fish, chicken and egg whites.
Take collagen supplements
Studies have shown that collagen supplementation reduces joint stiffness, improves joint mobility, and reduces joint pain. If you are not able to consume adequate amounts of collagen-rich foods in your diet consider taking a collagen supplement. We recommend Vital Proteins Collagen Peptides because it contains hydrolyzed collagen peptides which can be digested and absorbed by the body quickly to improve skin, hair, nails, joints, ligaments and tendons. It is sourced from the hides of grass-fed, pasture-raised cows. It is dairy-free, gluten-free and contains zero grams of sugar. It is unflavored and dissolves in hot and cold liquids. This makes it a perfect addition to smoothies and herbal teas. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Increase dietary curcumin
Studies have shown that curcumin supplementation relieved joint pain from osteoarthritis (OA). Other studies showed that curcumin relieved joint pain and stiffness as well as NSAIDS (non-steroidal anti-inflammatory drugs) like ibuprofen and celecoxib. Therefore increase your intake of turmeric.
Take curcumin supplements
Studies have shown that curcumin supplementation relieved joint pain from osteoarthritis (OA). Other studies showed that curcumin relieved joint pain and stiffness as well as NSAIDS (non-steroidal anti-inflammatory drugs) like ibuprofen and celecoxib. If you are not able to consume adequate amounts of turmeric in your diet consider taking a curcumin supplement. We recommend NatureWise Turmeric Curcumin because it is made from organic turmeric to improve joint health and boost the immune system. Each serving contains 500mg of curcuminoids which are the active components of turmeric. It also contains Bioperine black pepper extract and organic ginger which enhance the absorption of the curcumin. It is a vegan, gluten-free, and nonGMO supplement. The recommended dose is 3 capsules a day with meals. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Manage Stress
Stress can worsen joint pains. Therefore practice relaxation techniques like meditation and abdominal breathing daily. You can also engage in stress relieving activities like journaling and listening to music.
Click on the link to learn about the best Stress Management Relaxation Techniques
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Consult our Menopause Expert Doctor
Consult our Doctor to rule out any underlying medical conditions.
Consult our Doctor to discuss your symptoms and create a personalized treatment plan.
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Menopause Symptoms Treatment:
Menopause Mood Swings Treatment
Low progesterone hormone levels during the perimenopause period make some women short tempered and unable to relax.
Eat soy-rich foods
A study found that taking 40mg of soy isoflavone supplements twice a day for 3 months reduced symptoms of depression. Therefore, consume soy-rich foods since they contain phytoestrogens known as isoflavones. To get started, add roasted, ground soya beans to your smoothies, cereal, teas, and warm milk. Roasted, ground soya can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Consume foods with phytoestrogens
Consume other phytoestrogen-rich foods since they act like estrogen in the body. Flaxseeds contain the highest amounts of lignans which are phytoestrogens that act like estrogen in the body. To increase their intake, add ground flaxseeds to smoothies, cereal, granola, salads and soups. Sesame seeds are also rich in phytoestrogens and they can be added to smoothies, salads, stir fries, cereal, granola, rice dishes, and soups. Fruits that are rich in phytoestrogens include dried fruits like dates, prunes and dried apricots as well as fresh peaches, pears, plums, strawberries, and blackberries. Vegetables that are rich in phytoestrogens include broccoli, cabbage, spinach, collard greens, and beans. Herbs that are rich in phytoestrogens include garlic and onion.
Increase dietary omega 3 fatty acid intake
Omega 3 fatty acids are thought to have a role in reducing the symptoms of anxiety and depression because they have anti-inflammatory properties. Therefore increase your intake of omega 3 fatty acids by consuming 2 servings of fatty fish like salmon each week. Each serving should be 3-4 ounces. You can also consume chia seeds and flaxseeds to provide you with omega 3 fatty acids. To do so, add them to your smoothies, salads and cereal.
Take an omega 3 fatty acid supplement
Omega 3 fatty acids are thought to have a role in reducing the symptoms of anxiety and depression because they have anti-inflammatory properties. If you are not able to get adequate amounts of omega 3 fatty acids from your diet, consider taking an omega 3 supplement. The reference daily intake (RDI) of combined EPA and DHA is 250–500 mg. We recommend Now Omega 3 Fish Oil which provides 180 EPA 120 DHA per softgel. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Exercise Regularly
Regular exercise offer improves the mood. Therefore engage in 2.5 hours or 150 minutes of aerobic exercise each week and strength training twice a week.
Manage Stress
Effective stress management can offer some relief. Therefore practice relaxation techniques like meditation and abdominal breathing daily.
Click on the link to learn about the best Stress Management Relaxation Techniques
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Sleep adequately
Ensure that you sleep adequately. Do this by improving your sleep hygiene by going to bed at the same time and waking up at the same time. Ensure that you also avoid blue light from phones, computers and television before bed. and not scrolling your phone while in bed. Avoid napping during the day and take warm baths and sip warm drinks before going to bed.
Seek social support
Seek to connect with other women who are going through menopause either offline or online so that you can share experiences and receive practical assistance and emotional support. This will reduce feelings of isolation and improve your well-being.
Get talk therapy
Talk therapy and specifically CBT (cognitive behavioral therapy) is also be beneficial since it can teach you to notice thoughts that make you feel bad and replace them with positive ones that make you feel better.
Take St. John’s wort
Some studies suggest that taking St. John’s wort when combined with black cohosh can improve the mood and reduce the mood swings of menopause. However, more research is needed to confirm the results.
Eat dark chocolate
Dark chocolate has been proven to raise levels of brain chemicals known as endorphins or “feel good” hormones which can improve the mood. Dark chocolate also increases serotonin levels in the body and this results in a feeling of emotional well-being. Dark chocolate also contains antioxidants which lower blood pressure and thus helps reduce strokes and heart disease. This is important since the risk of heart disease increases after menopause.
Engage in enjoyable hobbies
A study found that engaging in enjoyable activities was associated with lower levels of depression, lower levels of negative affect, lower levels of the stress hormone cortisol, lower waist circumference, lower body mass index, lower blood pressure and a higher level of positive psychosocial states. Therefore, engage in an enjoyable hobby for at least 1 hour each week.
Consider ginseng
Ginseng might help with mood swings.
Consult our Doctor
Consult our Doctor to rule out any underlying medical conditions.
Consult our Doctor to discuss your symptoms and create a personalized treatment plan.
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Menopause Symptoms Treatment:
Menopause Nail Problems Treatment
Nail problems due to the drop in estrogen levels. These include weak, brittle nails that flake, crumble and break easily as the body may not produce enough keratin during the menopause period. To treat menopause nail problems do the following:
Use a nail hardener
Use a nail hardener. We recommend Nail Aid Keratin 3 Day Growth because it contains keratin which hardens soft, weak nails and stop nail peeling and chipping. It dries quickly with an ultra-hard finish and results in visible improvement in just 3 days. This nail hardener is also non-toxic, formaldehyde-free, fragrance-free, and cruelty-free. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Moisturize the nails
Moisturize the nails because dry nails are more prone to breaking. Moisturize the nails after washig the hands and at bedtime. We recommend Sally Hansen Nail and Cuticle Vitamin E Oil because it contains vitamin E, wheat germ oil, apricot kernel oil, aloe and panthenol which moisturize, soften and condition the dry nails and cuticles. This vitamin E oil is massaged onto the nails at night to increase blood circulation in the nail bed and this also stimulates nail growth. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Increase dietary biotin intake
A study found that biotin or vitamin B7 was beneficial for brittle nails. Therefore, increase your biotin intake by consuming egg yolks, beef liver, peanuts, almonds, sunflower seeds, chia seeds, salmon, avocados, and sweet potatoes.
Take a supplement with biotin
A study found that biotin or vitamin B7 was beneficial for brittle nails. Therefore, take a supplement with biotin. We recommend Centrum Silver Women 50+ because it contains 30mcg of biotin. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Protect your nails
Protect your nails and hands by wearing gloves if you have to keep touching chemicals, detergents, and water for long periods of time to avoid damaging the nail plate. To do so, wear cotton gloves under waterproof gloves. Protect your nails from microtrauma which can cause nail fragility if you do manual labor by wearing gloves.
Avoid professional manicures
Avoid professional manicures since the chemicals and processes used can increase the chances of developing brittle nails.
Avoid acetone nail varnish removers
Avoid acetone nail varnish removers because they tend to dry the nails even more. Use acetone-free nail products.
Consult our Doctor
Consult our Doctor to rule out any underlying medical conditions.
Consult our Doctor to discuss your symptoms and create a personalized treatment plan.
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Menopause Symptoms Treatment:
Menopause Osteoporosis Treatment
Osteoporosis occurs due to low estrogen levels. To manage osteoporosis do the following:
Increase dietary intake of Calcium
Calcium is the main mineral in bone and experts recommend that peri- and postmenopausal women should take 1200mg of calcium each day. Therefore increase your dietary calcium intake by consuming milk, yogurt and chia seeds.
Click on the link to learn about the Top Calcium Rich Foods
Take Calcium supplements
Calcium is the main mineral in bone and experts recommend that peri- and postmenopausal women should take 1200mg of calcium each day. If you are not able to get your full daily calcium requirement from your diet, take a calcium supplement. Centrum Silver Women 50+ contains 300mg of calcium. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Increase dietary collagen
Studies have shown that collagen supplementation bone strength, bone density and bone mass. Therefore increase your intake of bone broth, fish, chicken and egg whites.
Take collagen supplements
Studies have shown that collagen supplementation increases bone strength, bone density and bone mass. If you are not able to consume adequate amounts of collagen-rich foods in your diet consider taking a collagen supplement. We recommend Vital Proteins Collagen Peptides because it contains hydrolyzed collagen peptides which can be digested and absorbed by the body quickly to improve skin, hair, nails, joints, ligaments and tendons. It is sourced from the hides of grass-fed, pasture-raised cows. It is dairy-free, gluten-free and contains zero grams of sugar. It is unflavored and dissolves in hot and cold liquids. This makes it a perfect addition to smoothies and herbal teas. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Bask in the sun to synthesize Vitamin D
The body needs vitamin D to absorb calcium. Your body can synthesize vitamin D when you bask in the sun for 5-30 minutes WITHOUT sunscreen. So make it a point to bask daily.
Increase dietary intake of Vitamin D
The body needs vitamin D to absorb calcium. Experts recommend that peri- and postmenopausal women should take 600 IU of vitamin D each day. Those aged 71 years or older need 800 IU per day. Therefore increase your dietary intake of vitamin D by consuming oily fish like salmon, egg yolks and beef liver.
Take Vitamin D supplements
The body needs vitamin D to absorb calcium. If you are not able to get your full daily vitamin D requirement from basking in the sun or from your diet, take a supplement with vitamin D. We recommend Centrum Silver Women 50+ because it contains 1100 IU of vitamin D. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Drink green tea
A study found that drinking green offered protection from osteoporosis and fractures by improving bone density and reducing the amount of age-related bone loss. Therefore drink green tea every day.
Consume sesame seeds
A study found that daily intake of sesame seeds had a positive impact on postmenopausal women experiencing bone-related problems like osteoporosis and arthritis. Therefore, consume sesame seeds since they also contain phytoestrogens which can act like estrogen in the body. To increase their intake, add sesame seeds to smoothies, salads, stir fries, cereal, granola, rice dishes, soups.
Perform weight bearing exercises
Perform weight bearing exercises like walking, jogging, stair climbing, skipping, running, playing tennis and dancing to slow bone loss. Combine these with strength training or resistance training exercises which use free weights, resistance bands or your own body weight (pushups, squats) to strengthen muscles, tendons and bones.
Consult our Menopause Expert Doctor
Consult our Doctor to do the tests to confirm the diagnosis.
Consult our Doctor to rule out any underlying medical conditions.
Consult our Doctor to discuss your symptoms and create a personalized treatment plan for you.
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Menopause Symptoms Treatment:
Menopause Palpitations Treatment
Palpitations or arrythmias are instances when the heart beats irregularly. They occur due to low levels of estrogen which results in overstimulation of the heart. To treat menopause palpitations do the following:
Cut out caffeine
Caffeine is a stimulant which can cause or worsen palpitations. Therefore, reduce your caffeine intake from coffee, diet soda, dark chocolate and other sources.
Stop smoking
Stop smoking because nicotine causes vasoconstriction which narrows the blood vessels which puts the heart under a lot of strain and can thus trigger palpitations.
To quit smoking read How To Stop Smoking Naturally
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Abstain from alcohol
Abstain from taking alcohol and other stimulants.
Sleep adequately
Studies have shown that insomnia increases the risk for coronary heart disease and cardiovascular disease in postmenopausal women. Therefore, ensure that you sleep adequately. Do this by improving your sleep hygiene by going to bed at the same time and waking up at the same time. Ensure that you also avoid blue light from phones, computers and television before bed and while in bed. Avoid napping during the day and take warm baths and sip warm, caffeine-free drinks before going to bed.
Practice relaxation techniques
Practice relaxation techniques like meditation and breathing exercises daily since they lower the heart rate and may reduce palpitations.
Click on the link to learn about the best Stress Management Relaxation Techniques
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Practice yoga
Practice yoga daily since it can lower the heart rate and may reduce palpitations.
Exercise regularly
Regular exercise strengthens the heart and improves cardiovascular health. Therefore begin by walking or swimming or cycling for 10 minutes each day and gradually increase the duration.
Stay hydrated
Dehydration affects the heart adversely. Therefore drink around 3 liters of water each day.
Consult our Menopause Expert Doctor
Consult our Doctor to rule out other causes of palpitations like heart disease because the risk of coronary heart disease in women increases after menopause.
Consult our Doctor to discuss your symptoms and create a personalized treatment plan for you.
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Menopause Symptoms Treatment:
Menopause Panic Attacks Treatment
Symptoms of panic attack include but are not limited to difficulty breathing, gasping for air, crying, feeling like you are choking, feeling nauseated, vomiting and the heart pounding rapidly. These symptoms usually last for 5-20 minutes.
Practice relaxation techniques
Practice relaxation techniques like deep breathing as they can reduce the symptoms.
Click on the link to learn about the best Stress Management Relaxation Techniques
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Sleep adequately
Ensure that you sleep adequately since sleep deprivation can worsen panic attacks. Do this by improving your sleep hygiene by going to bed at the same time and waking up at the same time. Ensure that you also avoid blue light from phones, computers and television before bed. and not scrolling your phone while in bed. Avoid napping during the day and take warm baths and sip warm drinks before going to bed.
Seek social support
Seek to connect with other women who are going through menopause either offline or online so that you can share experiences and receive practical assistance and emotional support. This will reduce feelings of isolation and improve your well-being.
Exercise Regularly
Engage in 150 minutes of aerobic exercise each week and strength training thrice a week.
Reduce caffeine intake
Reduce caffeine since it is a stimulant that can induce panic attacks in some people. It can also affect sleep and cause sleep deprivation which worsens panic attacks.
Reduce alcohol intake
Reduce alcohol intake.
Get talk therapy
Seek talk therapy and specifically CBT (cognitive behavioral therapy) so that you can learn coping strategies.
Consult our Doctor
Consult our Doctor to rule out any underlying medical conditions.
Consult our Doctor to discuss your symptoms and create a personalized treatment plan for you.
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Menopause Symptoms Treatment:
Menopause Sexual Problems Treatment
Low estrogen hormone levels during the perimenopause period contribute to menopause sexual problems like vaginal dryness and painful sex.
Eat soy-rich foods
A study found that taking 40mg of soy isoflavone supplements twice a day for 3 months reduced sexual dysfunction. Therefore, consume soy-rich foods since they contain phytoestrogens known as isoflavones. To get started, add roasted, ground soya beans to your smoothies, cereal, teas, or warm milk. Roasted, ground soya can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Consume foods with phytoestrogens
Consume other phytoestrogen-rich foods since they act like estrogen in the body. Flaxseeds contain the highest amounts of lignans which are phytoestrogens that act like estrogen in the body. To increase their intake, add ground flaxseeds to smoothies, cereal, granola, salads and soups. Sesame seeds are also rich in phytoestrogens and they can be added to smoothies, salads, stir fries, cereal, granola, rice dishes, and soups. Fruits that are rich in phytoestrogens include dried fruits like dates, prunes and dried apricots as well as fresh peaches, pears, plums, strawberries, and blackberries. Vegetables that are rich in phytoestrogens include broccoli, cabbage, spinach, collard greens, and beans. Herbs that are rich in phytoestrogens include garlic and onion.
Use Vaginal Moisturizers
Use vaginal moisturizers to maintain the moisture of the vagina. Replens Personal Lubricant is a long lasting vaginal moisturizer that helps replenish internal vaginal moisture and supplement the body’s natural lubrication without the use of estrogen. This helps relieve vaginal dryness and discomfort. Each box contains 8 single use applicators which last for up to 3 days. These easy-to-use applicators result in the product staying in place which means less mess when being used. Replens is estrogen-free, paraben-free and fragrance-free.
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Avoid Some Personal Products
Avoid personal hygiene products with fragrances and dyes since they can dry out the vaginal tissues. Note that the vagina is a self-cleaning organ and so there is no need to douche.
Have Regular Sex
Regular sex can help manage vaginal dryness because increased blood flow to the vagina during arousal also increases moisture production.
Eat A Soy-Rich Diet
A study suggested that consuming phytoestrogens can reduce vaginal dryness. Therefore add soy products to your diet. Roasted, ground soya can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Consume foods with phytoestrogens
Consume other phytoestrogen-rich foods since they act like estrogen in the body. Flaxseeds contain the highest amounts of lignans which are phytoestrogens that act like estrogen in the body. To increase their intake, add ground flaxseeds to smoothies, cereal, granola, salads and soups. Sesame seeds are also rich in phytoestrogens and they can be added to smoothies, salads, stir fries, cereal, granola, rice dishes, and soups. Fruits that are rich in phytoestrogens include dried fruits like dates, prunes and dried apricots as well as fresh peaches, pears, plums, strawberries, and blackberries. Vegetables that are rich in phytoestrogens include broccoli, cabbage, spinach, collard greens, and beans. Legumes that contain phytoestrogens include chickpeas and lentils. Herbs that are rich in phytoestrogens include garlic and onion.
Drink chamomile tea
Drink chamomile tea because it contains phytoestrogens which act like estrogen in the body and can help reduce the menopausal symptoms of hormonal imbalances. Chamomile is therefore used vaginal dryness and painful sex. Do not drink chamomile tea if you are taking the blood thinner warfarin or cyclosporin.
Get the Monalisa Touch laser treatment
The Monalisa Touch is a laser treatment that rejuvenates the tissues of the vaginal canal. This helps reduce vaginal dryness and relieves painful intercourse making it enjoyable.
Consult our Menopause Expert Doctor
Consult our Doctor to rule out any underlying medical conditions.
Consult our Doctor to discuss your symptoms and create a personalized treatment plan.
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Menopause Symptoms Treatment:
Menopause Sleep Disturbances Treatment
Sleep problems associated with menopause include difficulty falling asleep, frequent awakening and early morning awakening. Hormonal fluctuations during menopause period make some women wake up during the night. Other menopause symptoms like hot flashes and night sweats also contribute to insomnia since they can disrupt sleep and cause frequent waking. Melatonin is a hormone that is important for the sleep wake cycle and its levels decrease with age. This decline may also contribute to sleep problems during menopause.
Eat soy-rich foods
A study found that taking 40mg of soy isoflavone supplements twice a day for 3 months reduced sleep disturbances. Therefore, consume soy-rich foods since they contain phytoestrogens known as isoflavones. To get started, add roasted, ground soya beans to your smoothies, cereal, teas and warm milk. Roasted, ground soya can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Consume foods with phytoestrogens
Consume other phytoestrogen-rich foods since they act like estrogen in the body. Flaxseeds contain the highest amounts of lignans which are phytoestrogens that act like estrogen in the body. To increase their intake, add ground flaxseeds to smoothies, cereal, granola, salads and soups. Sesame seeds are also rich in phytoestrogens and they can be added to smoothies, salads, stir fries, cereal, granola, rice dishes, and soups. Fruits that are rich in phytoestrogens include dried fruits like dates, prunes and dried apricots as well as fresh peaches, pears, plums, strawberries, and blackberries. Vegetables that are rich in phytoestrogens include broccoli, cabbage, spinach, collard greens, and beans. Herbs that are rich in phytoestrogens include garlic and onion.
Exercise Regularly
Regular exercise can help you fall asleep, stay asleep and improve your sleep quality. Therefore engage in 150 minutes of aerobic exercise each week and strength training thrice a week.
Improve your sleep hygiene
Improve your sleep hygiene by going to bed at the same time and waking up at the same time. Ensure that you also avoid blue light from phones, computers and television before bed. and not scrolling your phone while in bed. Avoid napping during the day and take warm baths and sip warm drinks before going to bed. Make sure to avoid drinks that can affect sleep like caffeine and alcohol.
Use lavender essential oil
A study found that inhaling lavender essential oil improved sleep. Another study found that lavender increased sleep duration and improved sleep quality. Therefore use lavender essential oil to help with insomnia. For example, you can diffuse lavender essential oil in the bedroom before you sleep. You can also add 3 drops of lavender to a cotton ball and place it inside your pillowcase so that you can inhale the aroma as you sleep. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Increase dietary intake of magnesium-rich foods
A study found that older adults with insomnia who took magnesium had better quality sleep and improved markers of insomnia like difficulty falling asleep, early waking, and sleep time.
Magnesium has shown some effectiveness in reducing headache frequency. Therefore increase your intake of magnesium-rich foods like pumpkin seeds, chia seeds, almonds, spinach, peanuts, avocado, wholegrain bread, milk and soy products like tofu and soy milk.
Take a supplement with magnesium
A study found that older adults with insomnia who took magnesium had better quality sleep and improved markers of insomnia like difficulty falling asleep, early waking, and sleep time. If you are not able to get adequate amounts from your diet, consider taking a supplement with magnesium. Cleveland Clinic recommends taking 200mg 30 minutes before bedtime. We recommend Centrum Silver Women 50+ because it contains 100mg of magnesium. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Eat a Mediterranean diet
The Mediterranean Diet is also linked by studies to better quality sleep. Therefore consume Mediterranean Diet foods like fruits, vegetables, lean proteins, wholegrains and healthy fats from avocados and olive oil. Ensure that you also limit your intake of sugar, sodium, trans and saturated fats, processed carbohydrates and other processed foods.
Click on the link to learn more about the Mediterranean Diet
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Bask in the morning
Bask in the morning since morning light exposure within the first hour of waking has been shown to improve sleep duration and sleep quality. This is because it helps regulate the body’s circadian rhythm which means it resets the body’s sleep clock. It also regulates the body’s melatonin production.
Drink chamomile tea
Drink chamomile tea because it contains phytoestrogens which act like estrogen in the body and can help reduce the menopausal symptoms of hormonal imbalances. Chamomile also has sedative properties which can help it relieve sleep disturbances. Do not drink chamomile tea if you are taking the blood thinner warfarin or cyclosporin.
Get talk therapy
Talk therapy and specifically CBT (cognitive behavioral therapy) is beneficial for managing menopause-related insomnia. This is because it helps you identify negative thoughts and behaviors and helps you replace them with effective coping strategies.
Consult our Menopause Expert Doctor
Consult our Menopause Specialist Doctor for prescription medications that have been approved to treat sleep disturbances caused by night sweats. NB These are not HRT (hormone replacement therapy).
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Menopause Symptoms Treatment:
Menopause Urinary Incontinence Or Urine Leakage Treatment
Declining estrogen levels can cause thinning of the urethra lining. Aging causes weakening of the surrounding pelvic muscles. The combination of these two factors causes bladder leaks. These bladder leaks can occur when coughing, sneezing or exercising. Menopause also increases urge incontinence which is a sudden and intense urge to urinate. To help you manage menopause urinary incontinence do the following:
Use panty liners
Use panty liners that are made for bladder leaks like Rael Organic Cotton Liners for Bladder Leaks because they are 3 times more absorbent than period liners. They have leak locker technology designed to trap fluids and keep you dry no matter how active your may be. These thin and soft panty liners are made from 100% certified organic cotton to provide breathable freshness. They do not contain toxins, chlorine, pesticides, and fragrance which makes them safe for all skin types and sensitivities.
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Do pelvic floor exercises
Do pelvic floor exercises or Kegel exercises every day. To do Kegel exercises contract the muscles you use to stop urination and hold for 5 seconds and relax for 5 seconds. Gradually increase the amount of time your contract the muscles to 10 seconds. Then increase the repetitions of the 10 second contractions until you are doing 10 repetitions. Finally increase the frequency until you are doing 10 repetitions of 10 second contractions 3 times a day.
Practice yoga
A study found that yoga reduced urogenital symptoms of menopause. Therefore, practice yoga regularly.
Keep a bladder diary
Keep a bladder diary and record how much fluids you drink, when you urinate, the amount of urine you produce, whether you had an urge to urinate and the number of incontinence episodes.
Do bladder training
Do bladder training by delaying urination after you get the urge to urinate. Start by delaying urination by 10 minutes and then progressively increase the time until you are going to the toilet after every 3 hours. Combine this with making scheduled toilet trips after every 3 hours instead of waiting until you get the urge to go.
Stop smoking
Stop smoking since it causes coughing which strains the pelvic floor muscles.
To quit smoking read How To Stop Smoking Naturally
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Avoid high impact exercises
Avoid high impact exercises like jogging and aerobics since they put pressure on the pelvic floor muscles which can increase leaks. Do strengthening exercises like Pilates which strengthens the core muscles. Sit-ups are also not a good choice since they also put pressure on the pelvic floor.
Loose excess body weight
Loose excess body weight since the pressure of the fatty tissue on the bladder can cause incontinence. Loosing excess weight can reduce or stop the bladder leaks completely. To do this you can follow a Mediterranean diet since studies have shown that a Mediterranean diet can result in weight loss. Therefore, eat a diet that is rich in fruits, vegetables, lean proteins, wholegrains and healthy fats from avocados and olive oil.
Click on the link to learn more about the Mediterranean Diet
Click on the link to read about Weight Loss Smoothies
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Avoid lifting
Avoid lifting since it strains the pelvic floor muscles. If you really must do it, tighten the pelvic floor muscles before and during the lifting movement.
Avoid straining in the toilet
Avoid straining when passing stool since it weakens the pelvic floor muscles and worsens bladder leaks. To do this ensure that you eat fiber-rich foods like dark green, leafy vegetables daily to avoid constipation.
Avoid caffeine
Avoid caffeine since it irritates the bladder and can make incontinence worse.
Avoid alcohol
Avoid alcohol since it irritates the bladder and can make incontinence worse.
Avoid spicy foods
Avoid spicy foods since they irritate the bladder and can make incontinence worse.
Consult our Doctor
Consult our Doctor to rule out any underlying medical conditions.
Consult our Doctor to discuss your symptoms and create a personalized treatment plan for you.
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Menopause Symptoms Treatment:
Menopause Urinary Tract Infections (UTIs) Treatment
Low estrogen hormone levels during the menopause period make some women develop recurrent UTIs due to thinning of the tissues. The diagnosis is made if one has had 3 or more UTIs in 1 year.
Drink Cranberry Juice
Cranberry juice helps prevent UTIs.
Take D-Mannose Supplements
Studies suggest that D-Mannose Supplements can help treat UTIs. We recommend Zazzee Naturals D-Mannose Powder Plus because it is a potent and fast acting UTI treatment and prevention supplement because it contains D-Mannose which treats UTIs. It provides 2000mg of D-Mannose per serving. It also contains cranberry juice extract which prevents UTIs. It also contains 5 billion colony forming units (50B CFUs) of 12 probiotic strains to prevent UTIs. It is therefore one of the best supplements for healthy urinary tract support since it treats and prevents UTIs. This supplement is vegan, gluten-free, and non-GMO. It also does not contain soy, milk, eggs, tree nuts, corn, sweeteners, and artificial flavors.
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Increase dietary probiotics
Some studies suggest that probiotics can help prevent UTIs. Therefore consume foods rich in probiotics like yogurt with live cultures, buttermilk, kefir, sauerkraut, kimchi, tempeh, kombucha, apple cider vinegar, soft cheese with live cultures and sourdough bread. Healthy bacteria are more likely to reach the gut in a beneficial form when soft cheese like cream cheese or cottage cheese with live cultures are consumed.
Take probiotics supplements
Some studies suggest that probiotics can help prevent UTIs. We recommend Physician’s Choice Menopause Total Support Probiotic Supplement contains prebiotics, probiotics and botanicals that aid in digestive health, hormone balance, mood balance, and weight management during all stages of menopause. It contains 15 billion colony forming units (50B CFUs) of 5 probiotic strains to replenish the menopausal biome. It also contains black cohosh which provides relief from hot flashes, night sweats and mood swings. It also contains resveratrol which is an antioxidant that supports healthy aging, balanced mood and brain health. This probiotic for menopause symptom support is also 3rd party tested for purity and potency.
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Drink water
Drink around 3 liters of water each day to help flush some harmful bacteria out of the urinary tract.
Go when you feel the urge
Going to the bathroom to urinate whenever you feel the urge instead of holding the urine can help prevent infections.
Get the MonaLisa Touch laser treatment
The MonaLisa Touch is a laser treatment that rejuvenates the tissues of the vaginal canal. This helps prevent menopause-related UTIs.
Consult our Menopause Expert Doctor
Consult our Doctor to rule out any underlying medical conditions.
Consult our Doctor to discuss your symptoms and create a personalized treatment plan.
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Menopause Symptoms Treatment:
Menopause Vaginal Symptoms Treatment
Low estrogen hormone levels during the perimenopause period contribute to vaginal dryness and painful sex.
Eat soy-rich foods
A study found that taking 40mg of soy isoflavone supplements twice a day for 3 months reduced sexual dysfunction. Therefore, consume soy-rich foods since they contain phytoestrogens known as isoflavones. To get started, add roasted, ground soya beans to your smoothies, cereal, teas, or warm milk. Roasted, ground soya can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Consume foods with phytoestrogens
Consume other phytoestrogen-rich foods since they act like estrogen in the body. Flaxseeds contain the highest amounts of lignans which are phytoestrogens that act like estrogen in the body. To increase their intake, add ground flaxseeds to smoothies, cereal, granola, salads and soups. Sesame seeds are also rich in phytoestrogens and they can be added to smoothies, salads, stir fries, cereal, granola, rice dishes, and soups. Fruits that are rich in phytoestrogens include dried fruits like dates, prunes and dried apricots as well as fresh peaches, pears, plums, strawberries, and blackberries. Vegetables that are rich in phytoestrogens include broccoli, cabbage, spinach, collard greens, and beans. Herbs that are rich in phytoestrogens include garlic and onion.
Use Vaginal Moisturizers
Use vaginal moisturizers to maintain the moisture of the vagina. Replens Personal Lubricant is a long lasting vaginal moisturizer that helps replenish internal vaginal moisture and supplement the body’s natural lubrication without the use of estrogen. This helps relieve vaginal dryness and discomfort. Each box contains 8 single use applicators which last for up to 3 days. These easy-to-use applicators result in the product staying in place which means less mess when being used. Replens is estrogen-free, paraben-free and fragrance-free.
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Avoid Some Personal Products
Avoid personal hygiene products with fragrances and dyes since they can dry out the vaginal tissues. Note that the vagina is a self-cleaning organ and so there is no need to douche.
Have Regular Sex
Regular sex can help manage vaginal dryness because increased blood flow to the vagina during arousal also increases moisture production.
Eat A Soy-Rich Diet
A study suggested that consuming phytoestrogens can reduce vaginal dryness. Therefore add soy products to your diet. Roasted, ground soya can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Consume foods with phytoestrogens
Consume other phytoestrogen-rich foods since they act like estrogen in the body. Flaxseeds contain the highest amounts of lignans which are phytoestrogens that act like estrogen in the body. To increase their intake, add ground flaxseeds to smoothies, cereal, granola, salads and soups. Sesame seeds are also rich in phytoestrogens and they can be added to smoothies, salads, stir fries, cereal, granola, rice dishes, and soups. Fruits that are rich in phytoestrogens include dried fruits like dates, prunes and dried apricots as well as fresh peaches, pears, plums, strawberries, and blackberries. Vegetables that are rich in phytoestrogens include broccoli, cabbage, spinach, collard greens, and beans. Legumes that contain phytoestrogens include chickpeas and lentils. Herbs that are rich in phytoestrogens include garlic and onion.
Drink chamomile tea
Drink chamomile tea because it contains phytoestrogens which act like estrogen in the body and can help reduce the menopausal symptoms of hormonal imbalances. Chamomile is therefore used vaginal dryness and painful sex. Do not drink chamomile tea if you are taking the blood thinner warfarin or cyclosporin.
Get the Monalisa Touch laser treatment
The Monalisa Touch is a laser treatment that rejuvenates the tissues of the vaginal canal. This helps reduce vaginal dryness and relieves painful intercourse making it enjoyable.
Consult our Menopause Expert Doctor
Consult our Doctor to rule out any underlying medical conditions.
Consult our Doctor to discuss your symptoms and create a personalized treatment plan.
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Menopause Symptoms Treatment:
Menopause Weight Gain Treatment
Weight gain can occur during the menopausal period due to reduced estrogen levels, age-related slowing metabolism, genetics, reducing muscle tone, poor quality sleep, declining physical activity and other lifestyle factors. To treat menopause weight gain, do the following:
Exercise aerobically for 2 and 1/2 hours each week
Studies have shown that aerobic exercises can reduce body fat after menopause. Therefore engage in 150 minutes of aerobic exercise each week like walking and jogging. To get started, begin by walking for 10 minutes each day and build it up until you are walking 10,000 steps each day.
Strength train thrice a week
Studies have proven that resistance training done thrice a week can reduce body fat and increase lean body mass. Building muscles is very important as muscle burns calories even when you are resting. Therefore, do strength training or resistance training exercises which use free weights, resistance bands or your own body weight (eg. pushups, squats, pressups) 2-3 times a week.
Increase dietary fiber intake
A study found that soluble fiber intake was linked to decreased visceral adipose tissue accumulation. Therefore increase dietary soluble fiber intake if you want to decrease menopause belly fat. To do this consume legumes like beans, vegetables like Brussel sprouts, sweet potatoes, broccoli, and carrots, fruits like avocados, apples and pears, seeds like flaxseeds, chia seeds and sunflower seeds, nuts like hazelnuts, and grains likes oats and barley.
Take fiber supplement
A study found that soluble fiber intake was linked to decreased visceral adipose tissue accumulation. Therefore increase dietary soluble fiber intake if you want to decrease menopause belly fat. If you are not able to take adequate amounts of fiber from your diet, consider taking a fiber supplement. We recommend Now Psyllium Husks Caps because they contain natural soluble fiber to maintain intestinal health and regularity. Psyllium swells upto 50 times its original volume when added to liquid and this bulking action helps it relieve constipation. They are unflavored. They are vegan, gluten-free, soy-free, corn-free, and non-GMO and kosher. The dose is 3 capsules taken with 8oz of a liquid 2-3 times a day. Each serving of 3 capsules provides 1.1 grams of dietary fiber (1.0 grams of soluble fiber and 0.1 grams of insoluble fiber). It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Increase dietary omega 3 fatty acids
A study found that fish oil supplementation ( 1,600 mg/d eicosapentaenoic acid (EPA) and 800 mg/d docosahexaenoic acid (DHA)) increased lean mass and decreased fat mass.
Take an omega 3 fatty acids supplement
A study found that fish oil supplementation ( 1,600 mg/d eicosapentaenoic acid (EPA) and 800 mg/d docosahexaenoic acid (DHA)) increased lean mass and decreased fat mass. If you are not able to get adequate amounts of omega 3 fatty acids from your diet, consider taking an omega 3 supplement. The reference daily intake (RDI) of combined EPA and DHA is 250–500 mg. We recommend Now Omega 3 Fish Oil which provides 180 EPA 120 DHA per softgel. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Increase dietary probiotics
A study found that Lactobacillus gasseri BNR17 supplementation reduces visceral fat accumulation (belly fat) and waist circumference in obese adults. Another study found that women who took probiotic supplements (Lactobacillus rhamnosus CGMCC1.3724 (LPR)) had more weight loss that those who did not. Therefore increase your intake of yogurt with live cultures, buttermilk, kefir, miso soup, sauerkraut, kimchi, tempeh, kombucha, apple cider vinegar, sour pickles, soft cheeses, and sourdough bread.
Take a probiotics supplement
A study found that Lactobacillus gasseri BNR17 supplementation reduces visceral fat accumulation (belly fat) and waist circumference in obese adults. Another study found that women who took probiotic supplements (Lactobacillus rhamnosus CGMCC1.3724 (LPR)) had more weight loss that those who did not. If you are not able to get adequate probiotics from your diet, consider taking a probiotic supplement. We recommend Physician’s Choice Menopause Total Support Probiotic Supplement because it contains prebiotics, probiotics and botanicals that aid in digestive health, hormone balance, mood balance, and weight management during all stages of menopause. It contains 15 billion colony forming units (50B CFUs) of 5 probiotic strains to replenish the menopausal biome. It also contains black cohosh which provides relief from hot flashes, night sweats and mood swings. It also contains resveratrol which is an antioxidant that supports healthy aging, balanced mood and brain health. This probiotic for menopause symptom support is also 3rd party tested for purity and potency.
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Eat a Mediterranean diet
Studies have shown that a Mediterranean diet can result in weight loss because it contains foods that are low in fats and low in calories. Therefore, eat Mediterranean Diet foods like fruits, vegetables, lean proteins, wholegrains and healthy fats from avocados and olive oil. Ensure that you also limit your intake of sugar, sodium, trans and saturated fats, processed carbohydrates and other processed foods.
Click on the link to learn more about the Mediterranean Diet
Click on the link to read about Weight Loss Smoothies
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Drink green tea
Green tea contains epigallocatechin gallate (EGCG) which boosts the metabolic rate and may help with weight loss. Therefore drink green tea every day.
Avoid high calorie foods
Avoid high calorie foods like fried foods and sugary drinks like soft drinks, artificial juices, energy drinks, and sweetened tea or coffee. Ice cream and candy are other foods to avoid. Replace these high-calorie foods with nutrient-dense foods like berries (e.g. blueberries, strawberries, raspberries) and dark green leafy vegetables (e.g. spinach, kale, collard greens).
Try intermittent fasting
Intermittent fasting involves alternating periods of eating with periods of fasting. For example the 16/8 plan involves eating during an 8 hour period during the day while fasting for 16 hours. Intermittent fasting has numerous benefits like weight loss and improving insulin sensitivity. Therefore give it a try.
Follow the 1/4 rule
The 1/4 rule states that your plate should have 1/4 protein, 1/4 carbohydrates, 1/4 vegetables and 1/4 fruits.
Manage stress effectively
Manage stress effectively since it results in the release of the stress hormone cortisol which results in deposition of visceral fat and weigh gain. Cortisol also increases the appetite and can result in “emotional eating” as the person attempts to soothe themselves. Therefore, practice relaxation techniques like deep breathing and meditation daily.
Click on the link to learn about the best Stress Management Relaxation Techniques
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Sleep adequately
Studies show that inadequate sleep can cause weight gain by increasing ghrelin which is the hunger hormone that stimulates hunger and decreasing leptin which is the satiety hormone that signals satiety. This results in increased hunger. Sleep deprivation also increases cortisol levels which results in fat deposition especially around the abdomen. Therefore ensure that you get good quality sleep for at least 7 hours each night. Do this by improving your sleep hygiene by going to bed at the same time and waking up at the same time. Ensure that you also avoid blue light from phones, computers and television before bed. and not scrolling your phone while in bed. Avoid napping during the day and take warm baths and sip warm drinks before going to bed.
Avoid alcohol
Avoid alcohol since it also contains calories that can contribute to weight gain. Alcohol can also interfere with sleep and contribute to weight gain.
Keep a food diary
Keep a food diary as it will help you identify your eating habits so that you can change them for the better. Therefore, buy a notebook and record your meal times, portion sizes, unplanned snacking, alcohol intake, unbalanced meals.
Consume foods with phytoestrogens
Consume phytoestrogen-rich foods like the following since they act like estrogen in the body:
*Soy products like edamame, tofu, tempeh, miso, and soya powder
*Seeds like flaxseeds which contain the highest amounts of lignans which are phytoestrogens that act like estrogen in the body. To increase their intake, add ground flaxseeds to smoothies, cereal, granola, salads and soups. Sesame seeds are also rich in phytoestrogens and they can be added to smoothies, salads, stir fries, cereal, granola, rice dishes, and soups. Sunflower seeds also contain phytoestrogens.
*Fruits which are rich in phytoestrogens include dried fruits like dates, prunes and dried apricots as well as fresh fruits like peaches, pears, plums, strawberries, blueberries, cranberries, and blackberries.
*Vegetables that are rich in phytoestrogens include broccoli, cabbage, carrots, spinach, collard greens, and zucchini.
*Legumes like chickpeas, kidney beans, peanuts.
*Herbs that are rich in phytoestrogens include garlic and onion.
*Teas like black tea and green tea.
Consult our Menopause Expert Doctor
Consult our Doctor to rule out any underlying medical conditions.
Consult our Doctor to discuss your symptoms and create a personalized treatment plan.
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Menopause Symptoms Treatment:
Menopause Wrinkles Treatment
Lower estrogen levels during the perimenopause period make the skin more prone to thinning, sagging and wrinkling. The skin’s elasticity decreases and this leads to sagging. Losing some fat from under the skin also contributes to the skin change of menopause. To deal with wrinkles do the following:
Get Microneedling with PRP at Almasi Skincare
The body’s natural production of collagen decreases by 1% from the mid-20s. Studies have proven that Microneedling with PRP boosts collagen production which reduces fine lines and wrinkles. This is due to the fact that the PRP contains growth factors which stimulate the body’s production of collagen. Microneedling with PRP is usually done once a month for 3 months. Call 0721 963 156 to book your appointment today.
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Use a vitamin C serum
Vitamin C is a potent antioxidant which protects the skin cells from the free radical damage that causes premature aging. Vitamin C is also needed by the body to produce collagen which reduces fine lines and wrinkles. We recommend Elbbub Vitamin C Anti-Aging Serum because it contains 20% vitamin C. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Use an effective morning moisturizer
Use an effective morning moisturizer with ingredients like bakuchiol, peptides and antioxidants like green tea and chamomile.
Click on the link to learn about the Best Moisturizers for over 40
Use sunscreen every morning
Use sunscreen every morning since 80% of the skin’s aging process is due to the sun. We recommend La Roche Posay Invisible Fluid SPF 50 Sunscreen because it can be used by persons with dry skin, oily skin, combination skin, sensitive skin and normal skin. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Use a retinol at night
Use a retinol at night to boost collagen production and reduce fine lines and wrinkles. We recommend Neutrogena Rapid Wrinkle Repair Retinol Moisturizer because it has been clinically proven to reduce the appearance of wrinkles in 1 month. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Stop smoking
Stop smoking because it contributes to aging by damaging collagen and elastin. It also causes vasoconstriction which narrows the blood vessels. This reduces the supply of blood and nutrients to the skin.
To quit smoking read How To Stop Smoking Naturally
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Increase dietary collagen
Studies have shown that collagen supplementation increases collagen synthesis and collagen content, reduces wrinkle formation, increases skin elasticity, and increases skin hydration. Therefore increase your intake of bone broth, fish, chicken, and egg whites.
Take collagen supplements
Studies have shown that collagen supplementation increases collagen synthesis and collagen content, reduces wrinkle formation, increases skin elasticity, and increases skin hydration. If you are not able to consume adequate amounts of collagen-rich foods in your diet consider taking a collagen supplement. We recommend Vital Proteins Collagen Peptides because it contains hydrolyzed collagen peptides which can be digested and absorbed by the body quickly to improve skin, hair, nails, joints, ligaments and tendons. It is sourced from the hides of grass-fed, pasture-raised cows. It is dairy-free, gluten-free and contains zero grams of sugar. It is unflavored and dissolves in hot and cold liquids. This makes it a perfect addition to smoothies and herbal teas. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Consult our Menopause Expert Doctor
Consult our Doctor to discuss your symptoms and create a personalized treatment plan.
Share with us in the comments section your favorite menopause symptoms treatment tip.
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