NATURAL SOLUTIONS FOR MENOPAUSE
A wide variety of foods, herbs, and supplements can support women's health during this unique phase of life.

Until recently menopause was often a source of confusion and in some cases even dread among women. Yet today a new and more positive understanding of this period in women's lives has emerged, one that is challenging perceptions about what menopause means, how women experience it, and what remedies can help to alleviate the physical and emotional discomforts that may accompany it.

Usually around the age of fifty, women stop ovulating and their menstrual periods cease. This "change of life" period occurs because women's ovaries gradually stop producing estrogens, a group of hormones that affect not only the sexual and reproductive organs but the bones, heart, skin, and brain. The reduced estrogen activity of menopause may cause hot flashes, excessive sweating, mood swings and depression, dizziness, sleeping disorders, vaginal dryness, and loss of libido. Women may also experience an increased risk of major illness, in particular heart disease, cancer, and osteoporosis.

Many women are so bothered by these discomforts and worried about the long-term effects of menopause that they seek professional advice. Their doctors may view menopause as a disease to be cured by replacing the patient's declining estrogen levels with synthetic hormones. Unfortunately, in many instances doctors are unaware of the many natural treatments available today that cannot only alleviate discomforts of menopause but reduce the risk of bone loss, high cholesterol, depressed mood, and other factors that contribute to serious disease.

NATURE'S ESTROGENS

Each woman should decide whether estrogen replacement therapy (ERT) is best for her. Synthetic estrogen drugs (often derived from horse urine) can alleviate discomforts such as vaginal dryness and hot flashes. Some studies also suggest ERT protects brain function and reduces the risk of osteoporosis and heart disease. On the other hand, ERT may increase the risk of ovarian, uterine, and breast cancer. Also, some women experience adverse side effects such as nausea, headaches, weight gain, breast tenderness, and cramps. Increasing your intake of estrogens available from common foods and herbs represents a natural alternative for many women. Plant estrogens are somewhat similar in structure to bodily estrogens and can promote some of the same actions in the body. They're also less likely than synthetic drugs to cause side effects and may actually reduce rather than increase the risk of cancer and heart disease. Among the most potent plant estrogens are certain isoflavones and lignans. The following are some of the herbs and supplements that can provide a rich source of these beneficial plant compounds.

Soybeans, which have been widely consumed in many Asian countries for thousands of years, are a valuable source of the isoflavones genistein and daidzein. Studies suggest that these reduce the risk of breast cancer, ease menopausal ailments, and help to prevent osteoporosis. Soy-based isoflavones are found in roasted soy nuts, tofu, tempeh, soy milk and other soy drinks, soy "cheese," miso, soy sauce, and soy protein powders. Special soy isoflavone supplements are also available in capsules and tablets.

Black cohosh preparations are derived from the dark root of a plant native to North America. It is a popular Native American and folk remedy for female ailments, fatigue, and anxiety, and is now widely used in Germany for discomfort from menopause. It is found in the popular women's product Remifemin, from Enzymatic Therapy. Remifemin has been the subject of numerous scientific studies by German scientists, who have found that it alleviates hot flashes, vaginal dryness, and depression.

Red Clover is a legume with a long history of herbal uses. Scientists have recently confirmed that the flowers are a rich source of estrogen-like isoflavones. Many menopausal women are now benefiting by using the red clover product Promensil, which contains not only genistein and daidzein but two additional isoflavones, biochanin and formononetin.

Flaxseed, either ground or as the seed oil, is among nature's richest sources of lignans. Diets rich in lignans are associated with reduced rates of breast and other cancers, Flaxseeds also provide a hearty supply of omega-3 essential fatty acids, which can help to prevent heart disease, depression, and other diseases.

VITAMINS, MINERALS, AND NUTRITIONAL SUPPLEMENTS TO SUPPORT MENOPAUSE

A Broad-based multi-nutrient formula, providing optimal levels of the twenty or so essential vitamins and minerals, is crucial for women during menopause. Many supplements companies offer multi-nutrient formulas that have been specially formulated for the needs of women. For example, women's formulas often offer extra levels of calcium, magnesium, and vitamin D for bone health. Some of the other nutrients tied to optimal health during menopause include the following:

Vitamin E seems to reduce the discomforts of menopause, particularly hot flashes and vaginal dryness. It may also offer some protection from the increased risk of heart disease menopausal women face.

Vitamin C and bioflavonoids have been shown to help alleviate easy bruising, leg cramps, and other discomforts associated with menopause.

Chromium has been shown to balance blood sugar levels and reduce cravings for sugar, which can help to relieve hot flashes.

Boron is a trace mineral that can boost blood levels of estrogen and promote better bone health. It may also help to reduce hot flashes.

Gamma-oryzanol is a compound found in various grains and typically extracted from rice bran oil. It is a promising supplement developed by Japanese researchers that may help to relieve various menopausal ailments, including hot flashes and depression.

TONIC HERBS FOR MENOPAUSE

Wise women healers have traditionally recommended a number of herbs for their tonic or balancing effect on hormones. These often can provide substantial relief from the discomforts of menopause.

Vitex, sometimes called "the women's herb," is derived from the berries of a Mediterranean plant. It has a strengthening effect on the sexual organs and glands and helps to regulate female sex hormones including estrogen. It has become a popular herb not only menopausal discomfort but for premenstrual syndrome, fibroids, and excessive menstrual bleeding.

Dong-Quai, the root of Chinese angelica, is used to balance hormones and alleviate the distress of menopause. It has been extensively studied in China, where many women take it as a daily tonic when entering menopause.

Wild yam is a root plant that is used to make natural progesterone skin creams and vaginal gels. The hormone-like compounds in these products are readily absorbed and may help to prevent weight gain, depression, mood swings, and bone loss.

LIFESTYLE FACTORS

Diet and supplements are crucial factors for a healthy menopause but ideally should be accompanied by common-sense lifestyle changes, including:


By: Village Market, Natural Retail Group, May 1999