Natural Menopausal Relief

Seven Steps to Natural Menopause Relief

Many concerns were raised about the use of HRT after the Women's Health Initiative Study in 2001. These included increased risk of breast cancer, and cardiovascular events such as stroke. Women are left wondering what to do when faced with yet another sleepless night of sweat filled sheets or thinking of another excuse when their partner feels “in the mood”. Not to mention the long-term health consequences of lowered oestrogen levels, such as low bone mineral density.

Menopause defined:
Menopause is the date of the last menstruation and can be determined a year after not having had a period. It usually occurs between 45 – 55 years of age. Perimenopause is the period most people refer to when they are experiencing any the following symptoms -

Hot Flushes
Night sweats
Vaginal dryness
Anxiety
Depression
Insomnia
Loss of libido
Aches and pains
Palpitations
Pain on Intercourse
Headaches, weight gain and fatigue
Abnormal uterine bleeding that can be heavy, lighter, irregular or shorter

Increased disease risks associated post Menopause
Without the protective benefits of oestrogen there is increased risk of thinning bones (osteopenia/osteoporosis), cardiovascular disease, and depression.

What can women do?
It’s not all gloom and doom! For some women, the transition into menopause is without symptoms. There are some positive steps to take to both treat or reduce symptoms, including:

Control stress

The adrenal glands that produce our flight and fight response hormones (like adrenaline and cortisol) take over some of the hormone production when the ovaries begin to fail. If you are strung out working until all hours, not eating properly, and falling asleep on the couch at 8pm, it’s likely your adrenals are overworked and not backing up healthy hormone production. So, try to maintain a healthy work-life balance, eat mainly unprocessed foods, find some “me” time regularly (like meditation, a regular mindfulness practice, a lavender bath, yoga class or massage), and regular exercise.

Dietary strategies

Limit or avoid alcohol, coffee, chocolate, soft drinks, and processed or fried foods;
Reduce calorie intake by approximately 20% if weight is an issue;
Include lots of cruciferous vegetables like broccoli, cabbage, cauliflower and Brussels sprouts (these have the anti-carcinogenic compound indole-3 carbinol) and help eliminate excessive oestrogen;
Avoid ‘heating’ foods like chili and spices;
Have moderate amounts of soy products like tofu, miso, tempeh, soy yoghurt and soy milk (these act like gentle oestrogen-like compounds in the body). Preferably organic, whole bean and GM free;
Celery, parsley, linseeds, legumes and fennel are also mildly phytoestrogenic;
Ensure the diet contains adequate essential fatty acids like fish, extra virgin cold-pressed olive oil (rich in omega-9 for the heart), and flaxseed oil (high in omega-3 for mood, memory, concentration, aches and pains etc). Try dressing of 1/3 vinegar; 1/3 flaxseed oil; ½ extra virgin olive oil;
Vitamin E rich foods like avocados, nuts, seeds, cold-pressed vegetable oils, wheat germ and whole grain cereals are beneficial;
Avoid plastic exposure (xenoestrogens) – use glass containers to store food.

Exercise

Regular exercise is imperative. It has been shown to reduce hot flushes, decrease bone loss, enhance mood, relieve stress, and boost self-esteem and energy levels. Weight bearing exercise (like walking, aerobics and step classes) is important for cardiovascular health and bone density, while resistance exercise (like Pilates, yoga, pump classes, PT sessions and weights) is important to maintain muscle mass. Muscle is a biomarker of ageing (like having good cholesterol levels and a healthy blood pressure) and as we age if “we don’t use it, we lose it”. Yoga is highly recommend as it helps control stress levels as well.

Nutritional supplementation

Vitamin D is not only important for bone health and calcium metabolism, it is also involved in immune function. There are studies to support low levels of this vitamin are implicated in some cancers and auto-immune diseases. Your doctor can do a simple blood test to determine your levels, as it is not wise to take this fat-soluble vitamin if your levels are adequate.
Ensure adequate calcium intake (ideally approximately 1200mg daily. If supplementation is required, it should be in a product that has calcium in a form that’s readily absorbable (not so for many popular brands that contain calcium carbonate which is poorly taken into the body) plus co-factors for healthy bone including magnesium, boron, Vitamin K and silica.
Vitamin E has shown some promising improvements in hot flushes, mood swings and vaginal dryness if taken for more than 4 weeks. Evening primrose oil seems to improve night flushes but not significantly help daytime ones.

Herbal solutions

There are some great practitioner-only formulae that contain herbs that may be of benefit. What helps one woman may not help another, and a trained Naturopath or TCM practitioner can not only choose the best one for you but can also compound a specialised herbal blend based on your presenting symptoms and constitution.

Address psychological factors

Ask yourself –

How you feel about this stage of your life regarding career, family, and relationships;
Is it time to reassess my priorities and opportunities?
Have I fears about growing old?
Believe that you have the capacity to remain strong, attractive and vital!
Should I see a professional (e.g., a psychologist) about unresolved issues, depression or anxiety?
Could I take up a creative hobby?

Lifestyle and other considerations

Wear layers of light, loose fitting natural fibre clothes that can be removed easily;
Try a cooling mattress pad;
Have a fan near the bed.

Conclusion:

Menopausal symptoms occur as the body readjusts to lowered hormone levels. They WILL improve, and how long this takes depends on how you think and live, with a little outside help sometimes. If you aren’t coping, or need some personalized guidance, our experienced and qualified practitioners can help with a number of treatments including Naturopathy, Acupuncture and Bowen Therapy.
Contact our clinic reception for more information on 03 9686 2566.

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