Managing The Symptoms of Menopause
This article has been produced at The Centre For Integrated Health as a general easy-to-read guide to menopause and some of the natural steps a woman can take to ease symptoms. If you would like more specific advice, or to make an appointment at our clinic for a full health screening and individualised treatment plan, please contact us on 01730 233 414 or enquiries@nutrivital.co.uk.
The symptoms of menopause can be truly debilitating. The most common symptoms include hot flushes, night sweats, fatigue, headaches, irritability, insomnia, depression, vaginal dryness, brain fog, and the inability to concentrate. So it’s hardly surprising that many women go to their doctors to find relief in the form of Hormone Replacement Therapy.
But now the risks associated with long term HRT are becoming common knowledge.
This can only add to a woman’s anxiety. Here at The Centre For Integrated Health we do everything we can to help women through this natural stage of their lives without HRT.
Our modern day lives are full of factors that exacerbate the symptoms of menopause.
As women juggle busy family lives with stressful working commitments; the body is constantly trying to deal with toxins (from things like air pollutants, electro magnetic frequencies, and processed foods); and excess exposure to oestrogenic substances can be tricky to avoid. Oestrogenic compounds are found in meat (which is often hormone fed), in dairy products, in pesticides, in soft plastics used in food wrapping (which can seep into the food), and in plastic bottles. Oestrogen is also used in the contraceptive pill and in HRT. This alters the fine balance between our oestrogen and progesterone levels, leading to oestrogen dominance.
There are, however, some basic steps you can take to help alleviate menopausal symptoms naturally:
- Physical exercise. Vigorous physical exercise will work wonders in the short term (alleviating hot flushes) and long term for most symptoms. If vigorous exercise is not for you then taking a 15-20 minute walk every day (preferably quite a brisk walk) will help with every aspect of menopausal symptoms.
- Adjust your diet. Include tofu, beans or chickpeas in your daily diet (approximately equivalent to 50g a day); enjoy a good quality Miso soup every day; and eat seeds daily – flax, sesame, sunflower and pumpkin (these can be ground in a coffee grinder and then sprinkled on other foods if you don’t enjoy them on their own). Also, since low blood sugar levels can trigger hot flushes, keep your blood sugar balanced by grazing rather than gorging and choose low GL, non-sugary foods. Eat Organic whenever you can (this applies especially to dairy and meat products); and drink plenty of water every day.
- Take care of yourself. It’s important that you make time for yourself to relax and enjoy yourself. Set aside regular time slots for things like deep breathing, yoga, acupuncture, and meditation (ask at The Centre for details on Transcendental Meditation).
- Consider supplementation: Chromium (if you have sugar cravings), Vitamin C and Bioflavonoids, Vitamin E and EFA’s (both omega 3 and 6), and Vitamin B Complex may all be useful. Vaginal dryness can be helped with 600mg of Vitamin E but takes at least a month to work. It can also be applied topically.
- Black Cohosh. This can be very helpful with hot flushes, sweating, insomnia, anxiety and low libido. It works on the hypothalamus to help control body temperature and helps lift ones mood by raising serotonin. Take our herbal mixture 3 months on and 1 month off (although it’s not suitable for those with a history of liver disease).
- St John’s Wort. The combination of St John’s Wort and Black Cohosh can be very effective for women who experience depression, irritability and fatigue. St John’s Wort can also help to relieve other menopausal symptoms such as headaches, palpitations, lack of concentration and decreased libido.
- DongQuai. This is another great herb that can help with hot flushes. Take 600mg a day. (Contra indicated for those on Warfarin and a doctor should be consulted for those on anti-depressants).
- Natural progesterone. This can be the answer for many women but it is only available on prescription. To find out more contact The Natural Progesterone Information Service (NPIS).
(All of these supplements and herbs are available by clicking this link).
Symptoms of menopause can be extremely distressing and disruptive. The Centre For Integrated Health treats many menopausal clients through natural means, with great success. The steps we describe in this article are the basic general steps we recommend for every woman.
The Asyra bio-energetic screening system we use and our remedies work alongside everything else that we have mentioned here to help the body find its own natural balance. For more information on what we do at The Centre For Integrated Health, please don’t hesitate to contact us on 01730 233 414.