All women gave to go through the menopausal and experience stressful and uncomfortable symptoms at times. Yet these symptoms can be reduced.
Hormone replacement therapy (HRT) can manage these menopausal symptoms, but often women are unhappy about using HRT and would prefer more natural remedies. Changing life-style can also help.
Another very popular herbal remedy, red clover contains isoflavones, plant chemicals, which have an oestrogen-like effect on the body. Controlled trials have found red clover has a modest effect on relieving menopausal symptoms, however it’s not suitable if you have a history of breast cancer or other hormone-related cancers.
Not just useful for flavouring roast chicken, sage can also help reduce the excess sweating and hot flushes associated with menopause. Traditionally, it has also been used to treat poor memory, another common menopause symptom. Use a tincture or add some sage leaves to hot water to make a tea.
If your menopause symptoms include feeling low or anxious, St John’s Wort may help. It is a traditional herbal medicine used to relieve the symptoms of slightly lower moods and mild anxiety. It’s thought that St John’s Wort helps boost levels of serotonin, the ‘feel-good’ chemical in the brain.
Fish oils are rich in omega-3 essential fatty acids which are important for lubricating the whole body. They can help tackle joint pains, dry skin and vaginal dryness associated with the menopause. You can find EFAs in oily fish such as salmon and mackerel, in linseeds, and smaller amounts in nuts and seeds.
Research has shown that ginseng may help with some menopausal symptoms, such as mood symptoms and sleep disturbances, and with one's overall sense of well-being. However, it has not been found to be helpful for hot flashes.
It is claimed that only 10% to 20% of Asian women suffer from hot flushes, compared to 70% to 80% of women from North America or Western Europe due to diets high in soy. A review of 19 studies involving a total of 1,200 women found that soya isoflavones reduced the frequency and severity of hot flushes. The studies showed that at least 54mg of soya isoflavones was needed over a six month period for a 20% decrease in frequency and 26% decrease in severity.
There are also lifestyle issues that should never be ignored:
Stay active
Weight bearing exercises can improve bone density and help protect against osteoporosis, while moderate aerobic exercise like brisk walking or tennis can tackle hot flushes. A study published in Menopause International found moderate exercise could keep hot flushes at bay for up to 24 hours after a workout.
Mediation and yoga
Great to practice no matter what your age, a recent study published in Menopause International also found that yoga was beneficial in relieving menopause symptoms while meditation could also be beneficial. Experts are now calling for more research into these ‘drug-free’ treatments to help relieve symptoms of menopause.
Acupuncture
Acupuncture has previously been shown to have some benefits in tackling menopause symptoms, while a recent study published in the British Medical Journal also found it had some reduction on the severity of flushes however more research is needed.
Dry skin is common during the menopause. Vitamin E can help keep your skin stay supple, and one study found it could help 50 per cent of women with vaginal dryness too. Try taking a Vitamin E supplement or using vitamin E cream or other general skin care products.
All women gave to go through the menopausal and experience stressful and uncomfortable symptoms at times. Yet these symptoms can be reduced.
