Handling Menopause the Natural Way
Menopause is not a disease, menopause occurs when you stop producing estrogen and progesterone, and your periods cease.
While not having to deal with the annoyances of a monthly period are celebratory, exchanging them for hot flashes, night sweats, mood swings, insomnia, dry skin, weight gain, vaginal dryness, low sex drive are not fun. These are just a few of the many symptoms women approaching menopause experience, culminating with the cessation of your monthly menstruation. These symptoms occur primarily due to hormonal fluctuations, and can begin as many as 10 to 15 years before you actually reach menopause.
Perimenopause
Most women begin to notice symptoms of perimenopause in their late 30s or early 40s. These symptoms are related to fluctuating levels of estrogen and progesterone, as well as changes to how often you ovulate. Perimenopause symptoms may only last a few years, or you may experience them at varying levels for as many as 15 years. Symptoms also tend to increase in frequency as you get closer to menopause. Common symptoms include:
- Menstrual irregularities: Your period may become more or less frequent. You may also experience between period spotting or skip periods altogether, or your periods may begin to last longer than the normal five to seven days.
- Hot flashes: You may experience these as night sweats, when you wake up with your sheets soaked with perspiration, or during the day. The hot flashes may become more frequent as you draw nearer to menopause and can be very intense and uncomfortable.
- Insomnia: This may occur due to night sweats, or it may be an independent symptom.
- Irregular ovulation: While ovulation was once regular, it now occurs at less regular intervals. While changes in ovulation decrease fertility, it also can increase your risk of unexpected pregnancy if you rely on an ovulation calendar as your main form of birth control.
- Irritability: Moodiness may be due to lack of sleep or to hormonal fluctuations. Depression may also occur.
- Changed libido: This may occur for many reasons, including hormonal fluctuations and vaginal dryness, which can cause discomfort during intercourse.
Menopause
Full menopause occurs most frequently between the ages of 45 and 55. Once you have not had a period for 12 months, you are considered to have reached menopause. While perimenopause gradually eases (although sometimes it doesn’t seem easy!) you into menopause, in some cases it arrives abruptly with few symptoms. Women who have had hysterectomies without hormone replacement therapy may suddenly enter menopause post-surgically, and may experience more drastic symptoms due to sudden changes in hormonal levels. All of the same symptoms that occur in perimenopause may also plague you after your period has ceased. Further, due the significant decrease in estrogen occurring after menopause, women are more likely to develop osteoporosis and loss of bone density.
Hormone Replacement Therapy
For years, doctors used hormone replacement therapy to treat the symptoms of menopause; however, clinical trials in 2002 revealed risks associated with long-term use of HRT. Now, it is a personal decision women make with their physicians after evaluating the risks and drawbacks. Women choosing HRT should discuss risks and drawbacks associated with estrogen-only replacement therapy, as well as combined estrogen-progestin replacement therapy. Risks and benefits may increase or decrease with the type of HRT, as well as whether the woman has had breast cancer, uterine cancer, or hysterectomy.
Increased risks associated with HRT include:
- Heart disease
- Abnormal mammograms
- Breast and uterine cancer
- Liver damage
- Stroke and blood clots
- Gall bladder disease
- Facial hair growth
- Eye problems
- Insulin resistance
- Headaches
- Weight gain
- Mood changes
- Decreased menopause or peri-menopausal symptoms
- Decreased risk of developing osteoporosis
- Decreased risk of colorectal cancer
- Decreased risk of heart disease
Controlling Symptoms of Menopause
- Hot flashes: While many women think hot flashes are inevitable, there are things you can do to control them! A number of things can trigger hot flashes, including stress, alcohol, spicy foods, caffeine, medication, hot showers, and smoking, among others. Keep a journal and record your triggers, and then seek to avoid them. Eliminate caffeine, stop smoking, and minimize any unnecessary medications. Get on that rooibos or herbal tea, and give up the coffee! Keep rooms on the cool side and dress in layers you can peel off quickly if you find yourself becoming too warm. Wear light, natural fabrics and keep some water on hand for hydration. Minimize stress by practicing yoga or meditating.
- Insomnia: Since insomnia is frequently caused by hot flashes or night sweats during menopause, your room environment is important. Keep the temperature on the cool side and sleep under cotton sheets and light, natural fabric blankets. Don’t eat right before bedtime, and eat a healthy, plant-based diet during the day. Avoid stimulants like caffeine or smoking. Relax before bedtime by meditating or performing gentle stretches, and avoid taking a hot bath or shower, or drinking a hot beverage before bed.
- Irritability and moodiness: One of the best remedies for mood swings is exercise! Get outside and take a brisk 20-minute walk, or practice yoga daily. You can also center yourself through meditation. Also, try to always make a post workout snack to stop yourself from eating a larger meal. Caffeine, medication, and smoking can contribute to mood swings, so avoid them at all costs. Support your body nutritionally by eating a healthy plant-based diet, and get plenty of sleep. Chlorophyll from eating a lot of greens is a great mood stabilizer. Be sure to take time for yourself, as well. You may also want to try massage or acupuncture, which can help to re-balance your energy.
- Libido changes: Hormonal fluctuations, lack of sleep, stress, and even concern about aging can lead to changes in libido during menopause and perimenopause. Get plenty of sleep and engage in stress reduction activities like exercise, yoga, meditation, and “me time.” Energy medicine like acupuncture, reiki, and massage can also help rebalance your natural energy and increase your sex drive. You may also wish to consider eating natural aphrodisiac foods such as cinnamon and chocolate. Most importantly, spend positive time with your partner just enjoying one another’s company as often as possible so you can reconnect and remember why you fell in love in the first place.
- Vaginal dryness: The simplest solution for vaginal dryness is to boost water intake. Switch to natural self-care products like soaps and powders that are free of drying chemicals like alcohol. Avoid alcoholic beverages and caffeine, which can be dehydrating. Add omega-3 fats to your diet, as well. If you still experience vaginal dryness after making these changes, try a natural personal lubricant like coconut oil. I don’t recommend petroleum-based ones.
- Urinary incontinence: If you are experiencing urine leakage, you can strengthen your pelvic floor muscles to prevent this. Practice Kegel exercises three times per day by tightening the same muscle you use to stop your flow of urine.
Natural
Progesterone
Progesterone
is a steroid hormone made by a woman's ovaries when she ovulates and in smaller
amounts by the adrenal gland. A menstruating woman will typically produce about
20 to 30 mg of progesterone a day during the luteal or last phase of her
menstrual cycle.
While
menopause doesn't typically occur until age 50 or later, many women can start
going out of balance in their 30s or even earlier. This decline in progesterone
is not trivial for as women age into their fourth, fifth, and sixth decade,
their progesterone levels continue to fall. By the time they reach
perimenopause as much as 75% or more of their youthful progesterone secretion
may already be missing.
Natural
progesterone is very useful to balance excess estrogen which can be a major
risk for breast cancer. Natural progesterone is also different from
estrogen in that your body can use it as a precursor or starting material to
make other hormones such as adrenal hormones. It can even convert it into
estrogen or testosterone if your body needs it.
Natural
progesterone is made from a substance called diosgenin which is commonly
extracted from wild yams or soybeans. Even though it may be extracted
from soy it is a highly purified hormone and there are absolutely no remnants
of soy substances that would lead to any problem.
Natural progesterone is
the identical hormone that is produced by a woman's ovary. It is made from
naturally occurring plant steroids found in the wild yam. It is NOT the
synthetic version that is commonly purchased as tablets with a prescription
such as Provera.
Synthetic progesterone's, like Provera or medroxyprogesterone, can produce severe side effects including increased risk of cancer, abnormal menstrual flow, fluid retention, nausea, depression and can even increase risk of heart disease and stroke. Side effects are extremely rare with natural progesterone. The only one of concern is that it can potentially alter the timing of your menstrual cycle.
Natural Remedies
Wild Yams: These root vegetables are high in estrogen and have been
found to help balance estrogen levels during menopause; wild yam is often promoted as a “natural alterative” to estrogen therapy. Try adding one or two
yams to your diet throughout the week as a way to increase your estrogen levels
and to help with mood swings and irritability.
Flaxseeds and flaxseed oil: The high amount of phytoestrogens found in flax has been found to improve menopausal symptoms by helping to rebalance estrogen levels. Phytoestrogens are naturally occurring, estrogen-like hormones that can be found in plant derivatives such as flaxseeds. Adding ground flaxseeds to your smoothies, cereal and salads may help reduce the incidence and severity of hot flashes and mood swings.
Royal Maca: seems to be an amazing adaptogenic herbal solution for menopause that has helped many women. Be sure to avoid the inexpensive ones, as they typically don’t work. Get the real deal from Peru.
Omega-3. Take high quality, animal-based omega-3 fats. A high quality animal-based omega-3 supplement, such as krill oil, can be far more effective and beneficial than fish oil. Balance omega-3 and omega-6 by eating foods rich in these oils.
Green tea. Polyphenols are associated with a lowered risk of heart disease, and green tea like Royal Matcha has polyphenols that can be more effective than those in red wine - plus 17 times the antioxidants of wild blueberries. One study shows green tea can also reduce the risk of breast cancer in younger women under 50, and now, certain polyphenols have been shown to have some HRT-like benefits, without the drawbacks.
Soy: There are two key elements in soy that have been found to help reduce menopausal symptoms: isoflavones and phytoestrogens.
But make sure you get the organic fermented soy products all the time, as the genetically modified / unfermented soy can be very detrimental to your health. For centuries, Asian people have been consuming fermented soy products such as natto, tempeh, and soy sauce, and enjoying the health benefits. Fermented soy does not wreak havoc on your body like unfermented soy products do.
Citrus fruits: The high vitamin
C content found in citrus fruits will help alleviate some of the
fatigue you may be experiencing. It will also help support any emotional stress
that may be taking place during this time. Eating a clementine or drinking a
glass of cold water with fresh squeezed lemon will add some beneficial vitamin C
to your diet.
Vitamin D: There are only about 30,000 genes in your body and vitamin D has been shown to influence about 3,000 of them. That is one of the primary reasons it influences so many diseases, from cancer and autism to heart disease and rheumatoid arthritis, just to name a few. Vitamin D isn't actually a vitamin, although scientists refer to it as such. It's actually a steroid hormone that you get from sun exposure, food sources, and/or supplementation.
Red Clover: Many of the discomforts plaguing menopausal women can be significantly reduced with a daily intake of red clover extract, say Danish researchers. (more: http://sciencenordic.com/red-clover-eases-menopausal-discomfort)
Dong Quai: Native to the high mountains of China and Japan, Dong Quai has been used for centuries in the treatment of menstrual problems in women. More recently, women have reported the benefits of the herb in treating the symptoms of menopause.
Schizandra: In Korean medicine, schizandra is sometimes used to treat cardiovascular symptoms associated with menopause. Schizandra is also used to remedy insomnia, mental fatigue and memory problems. It is known for its ability to increase sexual fluids in females and retain moisture in the skin.
Black Cohosh: also known as black snakeroot or bugbane, Black cohosh is a medicinal root. It is used to treat women's hormone-related symptoms, including premenstrual syndrome (PMS), menstrual cramps, and menopausal symptoms. Black cohosh contains potent phytochemicals that have an effect on the endocrine system. (more: http://articles.mercola.com/sites/articles/archive/2007/01/11/how-black-cohosh-can-tame-a-womans-hot-flashes.aspx)
