Natural Menopause Therapies

Menopause is a large health issue with women between the ages of 40-65. In fact, some research has shown that menopause is beginning earlier in women today than it was fifteen years ago.

But today, unlike 1982, there are many different therapies available. Unfortunately one of the most popular, hormonal replacement therapy has been reported as causing more maladies such as heart attacks and cancer. This has a large population of the women who use these therapies running scared. Even though it is important to see your physician about this issue, there are alternative methods to treat menopausal symptoms that have been around like the most of the medical therapies.

If you are just beginning to show pre-menopausal symptoms, these might help you. But remember to see your physician and not use this as a 'cure'. In many cases, herbal alternatives and medicinal therapies can work hand-in-hand to keep you cool and sane during this most trying time.

There are three rules that are imperative to follow when menopause strikes. Whether you use alternative therapies or are being medicated. They will help with the pain and inflammation:

No alcohol

No caffeine; this includes coke, coffee and tea. Also, remember certain foods have caffeine in them as well.

No smoking. This can cause severe inflammation.

STRESS. Meditation is one of the best lifestyle changes that you can make before, during or after menopause. Whether it's deep breathing exercises or yoga, meditation of any type, it will help decrease stress and therefore aid in painful inflammation. Also, stress reducers such as massage therapy, acupuncture, biofeedback, homeopathy, rest (even if you cannot sleep through the night) and exercise. You might not think of exercise as a stress reducer, but it helps to reduce inflammation. Even if you can't do a great deal of exercise, water therapy is helpful during these painful times.

BEAUTY. We all want to look our best; even we are not really feeling our best. Menopause is as kind to her hair and skin as it is to the rest of your body.

Skin. A few things to get in mind are to use anti-aging moisturizers. The change in your hormones and loss of estrogen will dry out your skin immensely so applying moisturizers several times a day will keep irreparable damage to your skin. Use moisturizers that have vitamins A, C and E. To keep your lips from flaking due to the dryness, apply Vaseline around your mouth and leave on for several minutes before removing with a tissue. Also, if you haven't learned that important lesson about your skin and the sun, time for skin care 101. Never go outside with a sun care moisturizer at least a SPF 15 on your exposed skin. As we age, our bodies create melanin than it did in our youth. Melanin is what gives you protection from the sunrays. It's a good rule of thumb, with menopause, to guard against the sun completely. Are you a sun worshipper? Time to find something else to worship because the sun's rays will dry and age your skin more rapidly during menopause than any other time. Besides, it's just not good for you.

Nails. As with everything else in your body, nails are affected by your diet. Be certain to include plenty of fruits and vegetables and iron in your diet. Cod liver oil, liver, eggs, carrots, dark greens such as spinach, green leafy vegetables, nuts such as Brazil nuts and pecans, pumpkin seeds, raisins, legumes, oatmeal and good ol' Omega-3 that are found in fish. Besides the diet, always put moisturizers on your nails after you have had your hands in water. Another wonderful method to remove the yellowness and brittleness from your nails is to rub a mixture of equal parts of honey, avocado oil, egg yolk and a pinch of salt. Rub it into nails and cuticles and leave on for an hour. Then rinse. This is good for your nails anytime, whether you have menopause or not!

Hair. Last but certainly not least, your hair. After age 45, you will begin losing more hair than you will have it grow back. And again, it all gets down to diet and the first place a poor diet will show is in your hair. First of all, you will need to drinks lots of water; about 8 cups daily. Bottled, tap, flavored or unflavored; you just need to drink. By the way, iced tea or Cool-aid is not considered part of your water intake just because it's made from water. You also need to take in more fatty acids. That includes fish, seeds, and nuts or even take it in supplement form. Other supplements to take are iron, B complex and C. Biotin has been thought to slow down the aging process and silicon can strengthen it. Again, there are supplements at your local health food store for this as well.

Massaging your scalp during the shampoo process, as well, helps to increase your circulation. Oils such as geranium and rosemary can aid in an oily scalp, lavender and sandalwood help with a dry one and tea tree or rosemary oil help control dandruff. If you begin to do this you can save yourself a fortune in the high priced shampoos that are marketed to do this same thing.

DIET. A change not only in your lifestyle but also in your diet is crucial during this menopausal time. A low fat/low cholesterol/ Heart healthy diet that is plant-based and low in fat is very important during this time or any other time for that matter. Lots of whole grains, fruits,soy products, vegetables, legumes and nuts. These foods are also good sources of vitamin E, potassium and magnesium which may also provide heart health benefits. Here are some helpful foods:

Beans, peas and lentils. These all have isoflavones which act like estrogen in the human body and, in postmenopausal women, act with a natural hormone replacement (NOTE: Don't go chunking your doctor-prescribed medicines out the window in favor of beans, you will most likely need both.) .

Ginger: Ginger root powder may be useful in improving pain, stiffness, mobility and swelling. Dosages around 3-4 Grams daily are usually the most effective. Lightly cooked ginger by itself or into foods has been known, in our study, to show positive response. Ginger is also good for nausea.

Dark Berries. These are dark grapes, blackberries, boysenberries,plums, prunes and even some strawberries. They contain bioflavonoids and ellagic acid. The darker the berry, the more bioflavonoids that are in them. Bioflavonoids are good for you even if you are not going through pre, post or menopause itself. They have cancer-preventing agents, interfere with enzymes that suppress the immune system and have the ability to stop LDL cholesterol in the blood from oxidizing which means keeping heart disease at bay. Dark Grapes also contain Boron which is a mineral used for bone health. Boron encourages the body to produce estrogen and this natural estrogen prevents calcium loss and helps combat osteoporosis as well. Remember this is only with dark berries.

Dark leafed vegetables: These include spinach, greens, etc. These vegetables have a high content of beta-carotene. But cook lightly because if it's overcooked you will lose the needed nutrients. Not only do these dark veggies boost your immune system, they also help prevent cancer, heart disease and cataracts.

Cruceriferous vegetables. This group includes broccoli, cabbage, cauliflower and Brussels sprouts. These gems are filled with Vitamins c and A, folate, calcium, and fiber. Included in the list of antioxidants that they have, they also contain quercetic, glutathione and lutein. In short, they will build up your immune system and help with the inflammation and subsequent pain that follows.

Garlic. Although garlic supplements have gotten a bad rap lately in the news. Fresh and cooked garlic has been used for centuries because of its high antioxidant qualities. It also has been proven to have strong anti-fungal properties.

Tomatoes. These contain lycopene that is in the beta-carotene family.

Soy Products. It has been stated that soy products, like tofu, help lower bad cholesterol and help with inflammation.

Stay away from bad fats and replace them with good fats. This is simple enough to do. Use only canola and olive oils when cooking. Stay away from chips and crackers. Replace your white bread with wheat or rye. Buy leaner meat instead of the meat that is filled with animal fat. Stay away from stick butter or margarine and go the tub route instead.

Drink more juice and less coffee. We've already discovered that caffeine is bad for you during this time so why not replace it with juice. Several that will help you during this time are carrot, dark grape, and apple. Full of those antioxidants and beta-carotene.

Tea. The tea that is not loaded with caffeine that is. Green, black and white teas are all rich in antioxidants and have been used for centuries in helping people with degenerative diseases and they are filled with components that fight off free radicals that cause inflammation and pain.

SUPPLEMENTS: There are plenty of herbal supplements and vitamins that can aid in your struggle with menopausal symptoms.

Phytoestrongens(to reduce hot flashes):

Black cohosh (Remifemin)-Use for only 6 months then lay off 6 months. Helps with night sweats, hot flashes and vaginal dryness. May cause gastrointestinal upset after 6 months.

Flaxseed: Helps with hot flashes and night sweats.

Evening primrose oil: for hot flashes. Side effects include nausea and diarrhea. Many women with other conditions, or those that take certain medications, should not take evening primrose oil.

Dong quai: used to relieve hot flashes and night sweats. Very effective.

Vitamin supplements:

Fish oil

Omega 3 fatty acids-good for lowering cholesterol, thinning blood, decreasing inflammation, and decrease in plaque growth. Also eat plenty of fish like tuna, salmon, mackerel and /or sardines. Ground flax meal and walnuts are also good sources of omega-3s. Omega-3 fatty acids should not be taken before surgery and by those on blood-thinning medication such as Coumadin (warfarin).

Red clover

Ginseng

Rice bran oil

Wild yam

Calcium

Gota kola

Licorice root

Sage

Sarsaparilla

Passion flower

Chaste berry

Ginkgo biloba

Valerian root

Help avoid bone loss during menopause

Calcium (of 1200-1500 mg/day) and Vitamin D (400 IU/day) intake.

Daily multivitamin and mineral supplements.

Low fat dairy foods

Vitamin K, magnesium and boron.

EXERCISE: Yes, none of us like to exercise but it is all tied into keeping a healthy lifestyle and diet. As we mentioned before in dealing with this very stressful time, the benefits of exercising during your menopausal period is long and varied. It will help you decrease cholesterol levels, decrease bone loss, improve your stress levels, and improve circulation and heart function. It's also a great way to manage your weight. Women who are overweight when they go into menopause have greater amount of pain than those of normal weight. You need to make exercise as much a part of your routine as brushing your teeth. And nobody says that you have to run the Ironman Decathlon to exercise. Low impact exercise such as swimming or even just walking in your neighborhood are excellent ways to keep yourself healthy and fit. You can start slow, such as twice a week, and work up to five times a week.

Menopause can be a scary time but it doesn't have to be if you know the right things to do when it arrives. If you haven't begun to show pre-menopause symptoms then this is a wonderful time to start changing your lifestyle for the future. After all, there is no escaping menopause by pretending that it won't happen to you. It will. It all depends how you will handle it when it arrives. Remember to see a physician that you trust and, with the combined efforts of both medications and natural therapies, menopause will be a breeze instead of a hurricane.