Suggestions for relief of common symptoms of menopause

There are many simple and effective ways to help manage the symptoms of menopause including eating well, exercising regularly and finding time for sufficient rest and relaxation.

The majority of the following suggestions do not have clinical evidence to verify their effectiveness. Most are traditional remedies that women have reported to be useful. There will always be a small percentage of people who have allergic or other reactions to even the mildest of herbs or supplements and for this reason it is advisable to go by the stated dose and to start with the lowest dose. All menopause treatments whether hormonal or otherwise are best used in the lowest doses for the shortest time possible. It is recommended to review treatments 6 monthly.

Nutrition
Increasing your intake of plant foods is beneficial. Fruits, vegetables, legumes and cereals provide hormonally active compounds called phytoestrogens which may help to reduce discomfort at menopause. These whole foods also provide us with vitamins minerals essential fatty acids, carbohydrates, proteins, fibre and protective anti-oxidants.
Good sources of these foods are:

• Legumes: soybeans, lentils, beans – haricot, broad, kidney, lima – chickpeas, spouted soy and alfalfa
• Wholegrain cereals: wheat, wheat-germ, barley, rye, rice, bran, millet, oats
• Nuts: almonds, hazelnuts, walnuts
• Seeds: linseed (flaxseed), sunflower, pumpkin, sesame (tahini), anise
• Fruit and vegetables: apples, pears, stone fruits, celery, fennel, green and yellow vegetables
• Herbs: sage, hops, licorice
  Note: Avoid foods that trigger hot flushes like caffeine, alcohol and spicy foods

Exercise
For good health, exercise a minimum of 30 minutes three times a week. Walking is great so is swimming, cycling, dancing, tramping, paying tennis etc. Regular exercise improves your mood and will help to protect against osteoporosis, heart disease and depression. Daily pelvic floor exercises can reduce incontinence and leakage caused by weak pelvic floor muscles. See a physiotherapist for precise instructions.

Stress Management
Stress can be a complicating factor at menopause and if unchecked can lead to physical sickness and depression. Relaxation techniques, meditation and personal time out are fundamental to staying well through menopause.

Acupuncture, Ayurveda, Homeopathy
Acupuncture and Acupressure can be effective at relieving hot flushes. Repeat treatment may be needed. Some women report that they have also been helped by therapies such as Ayurveda, Homeopathy.

Herbs
The best way to use herbal remedies is under the guidance and advice of trained natural therapists. If you are already taking medication, discuss with your doctor. In general herbs can take up to six weeks to be effective.

• Black Cohosh (Cimicifuga racemosa) has been found to be effective in the relief of hot flushes, night sweats, sleep disturbances, and depressive moods in several small studies. Recent studies indicate that it is not hormonal in its action and is therefore unlikely to promote breast cancer. Women taking tamoxifen for treatment of breast cancer should only use black cohosh under medical supervision.
  
• A tincture of garden sage, or a tea made with fresh or dried sage leaves and sipped throughout the day is reported to be helpful for hot flushes and excessive sweating.
  
• Red clover is a phytoestrogen that has been reported to reduce hot flushes in some women. The product Promensil is made from an extract of red clover.
  
• Chaste Tree Berry (vitex agnus castus) may help with PMS and is sometimes suggested for hot flushes and heavy bleeding.
  
• St John’s Wort can be helpful with mod swings at menopause. (note: not to be taken with other anti-depressants, the oral contraceptive pill or with blood thinning drugs).
  
• Gingko Biloba may be helpful for short-term memory loss, slowed reaction time, low energy levels and difficulty concentrating and staying alert.
  
• Ginseng has traditionally been used for hot flushes. Some studies have shown ginseng improves wellbeing and reduces depression.
  
• Wild Yam (discorea villosa) is widely promoted for menopausal symptoms. Some women have found it helpful for hot flushes. Wild yam and natural progesterone are not the same.
  
• Maca is a traditional Peruvian plant remedy reported to be effective in the treatment of hot flushes and vaginal dryness.
  
• Don quai, dang giu and tang kuie are different names of the plant angelica. They are used to relieve hot flushes and are claimed to improve circulation. Do not use if you have heavy bleeding, take blood thinning drugs, or have fibroids.
  
• Natural progesterone cream can be effective in reducing hot flushes. This is hormone replacement treatment. There is no long term safety data to date.

Further Reading
Mid- Life Energy and Happiness, Gill Sanson, Penguin Books 1999
The Osteoporosis ‘Epidemic’: Well Women and the Marketing of Fear
Gill Sanson, Penguin Books 2001
The Myth of Osteoporosis, Gillian Sanson MCD Century Publications 2003.
The Wisdom of Menopause, Dr Christiane Northrup, Bantam Books 2001 Menopausal Years the Wise Woman’s Way, Susun Weed, Ash Tree Publishing, 1992
The Menopause Industry, Sandra Coney, Spinifex Books, 1991

Order books or contact Gill Sanson at: info@gilliansanson.com