Menopause

Natural as it is, it can be challenging. Are there natural ways to manage through this difficult period?

As we grow older, life changes are inevitable and to be aware of them and increase our understanding means, we will have the advantage of being better prepared to cope with them. The necessary steps which are essential for dealing with these changes can be taken in order for women and their partners to overcome any hurdles and go through the steps more knowledgeable.

 

Menopause is a normal condition that all women experience as they age. The term can describe any of the changes a woman goes through either just before or after she stops menstruating (over 12 months), marking the end of her reproductive period. Natural menopause occurs when the ovaries naturally begin decreasing their production of the sex hormones estrogen and progesterone. The age for menopause can vary between the late thirties to mid-fifties in some women. There is no fixed age for menopause.

There are several symptoms which are associated with menopausal change. These vary from woman to woman and can be extreme in some while mild in others.

 

Menopause Symptoms & Some Suggestions:

• Hot flashes and sleep problems.Many women experience hot flashes during pre-menopause and menopause. The intensity, length and frequency vary. Sleep problems are often due to hot flashes or night sweats.  Sleep disturbances may be also caused by sleep-disordered breathing (known as sleep apnea), restless legs syndrome, stress, anxiety, depression, painful chronic illnesses, and even some medications. Suggestion: Develop regular hours to sleep each night, avoid getting too warm while sleeping and avoid stimulants such as caffeine and dark chocolate.
• Mood changes.Some women experience mood swings, irritability or increased risk of depression during menopause, but the cause of these symptoms may be sleep disruption caused by hot flashes. Panic attacks and anxiety are also experienced by some women. Due to hormonal imbalance and sleep deprivation.
• Vaginal and bladder problems.When estrogen levels diminish, your vaginal tissues may lose lubrication and elasticity, making intercourse painful. A woman may experience irregular vaginal bleeding and irregular periods. It is possible for pregnancy to take place during this time so protection is also necessary. Low estrogen levels may also leave you more vulnerable to urinary or vaginal infections. Loss of tissue tone may contribute to urinary incontinence. Suggestion: Increase daily water intake and freely use lubrication before sexual intercourse.
• Changes in sexual function.During menopause, sexual arousal and desire may change. But for most women who had satisfactory sexual intimacy before menopause, this will likely continue.
• Loss of bone density.With declining estrogen levels, you start to lose bone density more quickly than you replace it, increasing your risk of osteoporosis — a disease that causes fragile bones. Calcium imbalance is very prevalent. Suggestion: Use a good 2:1 blend of Calcium Magnesium supplement
• Night sweats. Excess sweating during the night. Within a hot environment it is usual to sweat and this is normal. However, night sweats are severe hot flashes occurring at night that can drench your clothes and sheets. Suggestion: Use light clothing at night, keep fresh air circulating with an open window where safe and practical.
• Irregular Heartbeat. Irregular heartbeat is one of the more concerning symptoms of menopause. Rapid heartbeat with a sudden onset and difficulty regaining calm is quite frightful. Pounding heart beats even when resting can be very overwhelming. Again this is related to hormonal imbalance. Estrogen deficiency can over-stimulate the nervous and circulatory systems, causing irregular heartbeats and palpitations, as well as certain arrhythmias. Women should see their doctors if experiencing this symptom. Other triggers of irregular heartbeat to be avoided include caffeine and nicotine. Suggestion: Avoid sources of caffeine black/green teas, coffee, chocolate, dark soft drinks (Coke, Pepsi, Dr Pepper, Root Beer), Energy Drinks (Red Bull, etc}
• Weight gain and Acne. Weight gain can occur during menopause in some women. Darkening of the skin with changes in skin texture can develop. Dry itchy skin can develop and acne worsens also during this period for some women. Suggestion: See note on Diet and Exercise to follow. Tiredness, stress, breathing difficulties, hair loss and thinning, memory loss and losing concentration, allergies, brittle nails, change in body odour, backache, breast pain and tenderness, joint pains, digestive problems (delayed digestion and food intolerances), muscle tension, dizziness and fatigue are also symptoms some women can experience during menopause.

 

Is there anything women can do to assist them through this difficult time?

Yes there is!

 

Review the recommendations below:

 

• Diet: If the diet is nutritious, well balance and eaten at regular times this is very beneficial. Sufficient water intake is also very important. Ensure five portions of fruit and vegetables daily with essential fatty acids. Complex carbohydrates instead of refined carbohydrates. Use adequate protein from peas, beans, nuts (particularly almond and walnuts), seeds (chia, pumpkin, sunflower, flax seeds) must be included and eggs. Protein together with calcium and Vitamin D helps maintain the bone structure. Reduce sugar, salts, meats (from animals injected with hormones), fats, processed foods, additives and preservatives. Avoid fizzy drinks and caffeine as they leach calcium from the bones. A multi vitamin can be used periodically to ensure adequate nutrients are obtained.

 

• Exercise at least four days a week should be maintained to help relieve and manage stress. These are important to ensure symptoms are not extreme or intolerable. Walking, gardening, aerobics and even weight resistant exercises are also important.

 

• Balancing the hormones are effective in reducing most of the symptoms. HRT or Hormone Replacement Treatment is usually prescribed by Doctors to assist women with the symptoms of menopause, however, the side effects are great and many women still experience the symptoms even after they actually stop taking the drug. Replacements such as Menopeace is a natural herbal substitute which can be used if needed. Progesterone creams can also be used to elevate progesterone levels as low progesterone tends to escalate the symptoms. Black mission figs 4-5 per day for progesterone content.

 

• Hot Flashes –  can be addressed by the use of Vitamin E, Calcium and Magnesium (Citrate or Malate) is better, Kelp, Dong Quai, tea such as  Licorice root, Red Raspberry and Exercise. If the estrogen levels are low, Black Cohosh can also assist.

 

• Vitamin, Mineral and EFA’s combinations: Citrus bioflavonoids, Vitamin A, E, B complex, lecithin and calcium. Omega 3-6-9 are very important to assist with the stability of frontal brain function and supports the body through these changes. Using a UDO blend of Omega 3-6-9 or just omega three is very beneficial.

 

• Herbs: Vitex (Chaste Berry) 10 drops of extract in hot water twice per day. Black Cohosh, Red Raspberry, Sarsaparilla, Dong Quai, Licorice Root, Bayberry, Blessed Thistle, Pau D’Arco and Oatstraw are all herbs that are helpful in menopause. A good practice is to research the herbs and their actions to better determine which can better assist your specific set of symptoms. Consult your ND, Herbalist or Nutritional Consultant. Silica found in Oatstraw are also found in barley, oats, cabbage, onions and oatmeal. Including these in your diet regularly will also be helpful.

 

The following foods used in combination with a well-balanced diet can assist with hormonal balance.

 

Foods	Foods Low in Estrogen	Foods High in Estrogen
Fruits	Oranges, grapefruit, tangerine, pineapple, grapes, pears, strawberries, blueberries, blackberries, raspberries, peaches, apricots, nectarines, lemons, figs, prunes, dates, cranberries, wild berries, watermelon, honey dew melon, cantaloupe.	Apples, cherries, plums, bananas, olives.
Nuts	Flaxseed	All nuts
Vegetables	Rhubarb, squash, cabbage, lettuce, radishes, broccoli, cauliflower, Brussels sprouts, all greens, turnips, asparagus, beets, cucumbers, pumpkin, okra, parsnip, celery, onions.	Sweet potatoes, yams, nightshade family, tomatoes, potatoes, bell peppers, pimento, eggplant, carrots.
Legumes	Any immature pea or bean (green peas, butter beans, string beans).	Soy flour, all soy products, carob, dried beans, dried peas.
Grains	Unenriched white flour products, whole wheat, unenriched brown rice, millet, buckwheat, tapioca, cornstarch, brown rice.	All cereal grains, corn, wheat, wheat germ, bran, brown rice, oatmeal, barley, rye. Enriched flour, macaroni, rice.
Herbs and Seasonings	Honey, vanilla, Onion powder, celery powder, sweet basil, dill, thyme.	Red clover, alfalfa, red raspberry tea, licorice root, anise, sisal, garlic, oregano, sage, parsley.

 

 

Understanding your body and knowing the symptoms of menopause can increase your ability to tolerate and treat excessive symptoms. For naturally occurring life changes, natural treatments are always better with no side effects. Before menopause, women need to employ a well-balanced diet, adequate water intake, regular exercise program and stress management. This will assist in reducing the varied symptoms experienced during this time.

 

 

Author: Charlene Chablal-de Gourville

BSc, AS, Adv Dip Holistic Nutrition (candidate), RN

References.

Holford P., Burne J.(2012) The 10 Secrets of Healthy Ageing. Piatkus. Great Britain

Mayfield A. The Kitchen Apothecary. Ministry of Health Publishing Ass. NE

 

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