Menopause is the transitional change in a woman's life when menstruation ceases. It is a natural occurrence, which marks the end of the reproductive years, just as the first menstrual period during puberty marked the start.
To address the symptoms and concerns about the increased risks of heart disease and osteoporosis some women have opted for hormone replacement therapy (HRT). However worries about the links between HRT and breast cancer, or simply a belief that nature should take its own course, have motivated other women to try a natural approach.
Mineral Vitamin
Alternatives to HRT for dealing with the symptoms
As women approach menopause the production of hormones by the ovaries starts to slow down. As this process accelerates, hormone levels fluctuate more and often a woman notices changes in her menstrual cycle, such as:
cycles may become longer, shorter or totally irregular,
bleeding may become lighter, or
bleeding may become unpredictable and heavy (seek advice from your health professional if this is the case).
Eventually the hormone levels will fall to a level where menstruation (periods) will cease altogether and the menopause is reached.
Other symptoms
The most common symptoms are hot flushes and cold sweating. However, women sometimes experience other symptoms including:
palpitations,
tingling, or itching sensations,
vertigo,
aches and pains in muscles and bones,
forgetfulness,
headaches,
irritability,
insomnia,
depression,
lack of self-esteem,
reduced sex drive (libido),
tiredness,
urinary frequency, and
vaginal dryness.
What you can do to help
There are many aspects of your lifestyle and diet that you can alter to help improve the symptoms that can be associated with menopause. These include following a diet that will help to balance the hormones.
This diet consists of:
eating plenty of fresh fruit and vegetables (at least five to seven serves per day), eating complex carbohydrates - wholegrains like brown rice and oats, eating organic foods if this is possible, eating phytoestrogens, including, beans such as lentils, chickpeas and soya products, eating oily foods, including, fish, nuts, seeds and oils, reducing your intake of saturated fat from dairy products and meat, drinking plenty of pure filtered water, increase your intake of fibre (which should occur if you are also eating complex carbohydrates and fruit and vegetables), avoid additives, preservatives and chemicals, such as artificial sweeteners, try to eat whole unprocessed foods wherever possible, avoid or reduce your intake of caffeinated beverages, such as tea and coffee, reduce or eliminate alcohol, avoid sugar on its own and hidden in foods.
Supplements are beneficial during the menopause in order to ensure that you have adequate nutrients for maintaining healthy bones. Many of the following supplements are also known to help with the symptoms of the menopause.
A good quality multivitamin and mineral would form the foundation of your supplement programme to make sure that you are getting a 'little bit of everything'. Use the supplement programme below for at least three months and then re-evaluate your supplement needs. Some women need higher doses than are given below.
A good multivitamin and mineral supplement designed for women, which includes boron. Vitamin C with bioflavonoids 1000 mg per day, Vitamin E 400 IU per day, B complex 50 mg per day, Magnesium 300 mg per day, Calcium citrate 500 mg per day, Zinc 10 mg per day, Linseed oil 1000 mg per day.
The herbs: Black cohosh (Cimicifuga racemosa), Dong quai (Angelica sinensis), Ginseng, Siberian (Eleutherococcus senticosus) and Licorice (Glycrrhiza glabra) can help to control the hot flushes and other symptoms.
Regular exercise, at least 30-45 minutes most days of the week will:
maintain your heart health and improve your general health, help to keep your bones healthy and prevent bone loss through osteoporosis help maintain your muscle strength and balance, thus reducing the risk of injury from falls, provide a feeling of relaxation and general wellbeing, and help improve hot flushes.
If you smoke cigarettes try to give up. Cigarette smoking is related to hot flushes.
Special Note
You should not take any of the above herbs if you are taking, the contraceptive pill, fertility drugs, hormone replacement therapy (HRT) or any other hormonal treatment, unless they are recommended by your health professional.
Scientists have begun to study the benefits of a group of plant hormones known as phytoestrogens. These hormones naturally occur in certain foods such as soya. Soya contains two flavonoids, genistein and daidzein, and studies have shown that they are chemically similar to Tamoxifen, which is the drug used to prevent a recurrence of breast cancer.
HRT, used for five or more years, may increase your risk of breast cancer. Try to find relief from your symptoms and some peace of mind with vitamin and mineral supplements and herbs.
References
Baird, D.D, Umbach, D.M, Landsedell, L, et al.1995, Dietary Intervention Study to Assess Estrogenicity of Dietary Soy Among Postmenopausal Women. J Clin Endocrinol Metab 80:1685?90.
Cassidy, A, Bingham, S, and Setchell, K.D. 1994, Biological Effects of a Diet of Soy Protein Rich in Isoflavones on the Menstrual Cycle of Premenopausal Women. Am J Clin Nutr 60:333?40.
Nestel, P.J, Pomeroy, S, Kay, S, et al. 1999, Isoflavones from Red Clover Improve Systemic Arterial Compliance but not Plasma Lipids in Menopausal Women. J Clin Endocrinol Metab 84:895?8.
Tice, J.A, Ettinger, B, Ensrud, K, et al. 2003, Phytoestrogen Supplements for the Treatment of Hot Flushes: The Isoflavone Clover Extract (ICE) Study: A Randomized Controlled Trial. JAMA 290:207?14.