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Menopause is a natural occurrence experienced by females which signals the end of the reproductive years. The transitional time, from perimenopause to menopause, usually happens between ages 45 to 52 and is marked by changes in hormones and the menstrual cycle preceding a total cessation of menstruation. This time can be associated with some distressing symptoms such as hot flushes, night sweats, sleep disturbances, mood disorders, cognitive function concerns, weight gain and sexual dysfunction. All of which can cause anxiety and frustration.
With symptoms commonly lasting for 5-7 years, and in some instances persisting for much longer, the result can be a significant reduction in quality of life. There are some natural therapies and lifestyle adjustments which may help the transition through this time, and reduce its length.
Menopause is a term which actually describes three distinct phases in the life of a female’s reproductive cycle – perimenopause, menopause and postmenopause.
Perimenopause refers to a 2–8-year time before menstruation ceases. It is associated with irregular ovulation and menstrual bleeding due to declining hormones.
Menopause is considered when there has been no menstruation for one whole year. A blood test at this time might show an elevation of follicle stimulating hormone (FSH) as the body tries to stimulate the release of an egg from the ovaries, but is not considered a definite diagnosis for menopause.
Postmenopause is the time after complete cessation of menstrual bleeding.
Hot flushes (let’s call them power surges for powerful women) and night sweat are known as vasomotor symptoms (VMS) and are the most common symptoms experienced during menopause. For some females, VMS can be mild and yet for others VMS can be so severe it causes distress. VMS can also begin before the final period ends (perimenopause) and may continue on long after (post-menopause).
Herbal remedies to consider include sage (salvia officinalis), black cohosh (Actaea racemosa), red clover (Trifolium pratense) and evening primrose oil.
Decrease alcohol consumption. Alcohol can exacerbate the occurance and severity of hot flushes.
It is often the hot flushes and night time sweats responsible for sleep disturbances and insomnia. Lack of sleep can also aggravate other symptoms of menopause such as emotional stress, memory fog and depression. Passionflower (Passiflora incarnata), lavender (Lavendula augustifolia), California poppy (Eschscholzia californica), kava kava (Piper methysticum), valerian (Valeriana officinalis) and hops (Humulus lupulus) are herbs which can help to promote a good night’s sleep.
Feeling flat emotionally, feeling angry and aggressive, depressed and anxiety are emotions often experienced during the transition through menopause. Insufficient sleep, changes in hormones and fear of aging can lead to frustration and even depression. Adaptogens can help the body adjust to hormonal changes. These include ashwagandha (Withania somnifera), Siberian ginseng (Eleutherococcus senticosus), ginseng (Panax ginseng), dong quai (Angelica sinensis) and St. John’s wort (Hypericum perforatum).
Having trouble remembering can be frustrating and concerning. It is most commonly due to changes in hormones, and lack of quality sleep. Ginkgo (Ginkgo biloba), bacopa (Bacopa moniera), peony (Paeonia lactiflora), ginseng (panax ginseng) and rosemary (Rosmarinus officinalis) are good herbs to consider.
Vaginal dryness can be uncomfortable, interfere with sexual function and increase the risk of infection. It is most commonly due to declining oestrogen levels. Emollients and moisturizers can be used topically for lubrication and herbal medicines orally to help with declining oestrogen. These include red clover (Trifolium pratense) licorice (Glycyrrhiza glabra), American ginseng) (panax quinquefolium), Black Cohosh (Cimicifuga racemosa) and Wild Yam (Diascorea).
For a healthy body at any age, a wholesome diet is important to supply carbohydrates, healthy fats, protein, nutrients and fibre.
A healthy diet can help with many of the symptoms associated with menopause. Include ingredients sourced from fruits and vegetables, fats and oils from fish, nuts, wholegrains, olives, avocado and seeds; and organic goat, dairy and soy products to provide calcium for strong bones.
Eating a whole food diet can also protect the menopausal body from cardiovascular disease, diabetes and nutritional deficiencies.
Phytoestrogens are naturally occurring plant compounds with a steroid ring structure similar to oestrogen. They can weakly bind to human oestrogen receptors and help relieve the symptoms of menopause, help prevent postmenopausal oesteoporosis and improve heart health. Phytoestrogens fall into three main categories – isoflavones, coumestans and lignans.
Yes! exercise can help with the symptoms of menopause – improving mood, hot flushes and sleep. Exercise can help prevent health concerns associated with menopause such as cardiovascular disease, diabetes, osteoporosis and weight gain.
Cardio exercise is good for reducing the risk of coronary artery disease (CAD), elevates the mood, helps with sleep and weight maintenance.
Weight-bearing exercise can help with hot flushes, improves bone health and can aid weight maintenance.
Menopause is a normal part of female life and should not be considered a debility or the end of life. A women is more than her existence as a child bearer, mother and caretaker.