Natural Strategies For Menopause and Perimenopause

Symptoms and etiology

Menopause, referred to as a cessation of the menses, generally occurring between 45 years and 55 years, although it may also occur in women as young as 40 or older than 55. Symptoms include hot flashes, insomnia, parethesias, palpitations, cold hands and feet, headache, vertigo, anxiety, irritability, nervousness, depression, fatigue, forgetfulness, inability to concentrate, and weight gain. Hot flush usually lasts from a few seconds to 4 to 5 minutes. Peripheral blood vessels dilate; skin, especially on head and neck, becomes red and warm. Chills may follow. Hot flashes occur in more than 75% of all women at menopause, and may occur in more than 25% for 5 years or more. Vasomotor symptoms of hot flush occur with onset of luteinizing hormone pulses, although not dependent. Since LH rise is associated, but not every rise, it is suggested that anterior hypothalamic centers control both flushes and LH release. The connection between hot flashes and endorphin production have been made, as endorphin increase decreases hot flashes.

Other hormone changes that occur in the perimenopausal period and beginning postmenopausal include some regular cycles, or shorter cycles with a short follicular phase and increases in FSH, and decreases in estradiol and progesterone, with estrogen rising sporadically and progesterone diminishing. Cycle length can become variable, with even a few viable oocytes formed. LH and FSH levels greatly increase in postmenopause with FSH to LH typically being greater than 1 mIU/mL due to negative estradio feedback. Estrogen levels are significantly reduced, with androgen slightly reduced. The androgens convert to estrogens in the periphery, mainly in fat cells and skin, which makes up most of the estrogen circulating, unless supplemented. FSH levels will increase as estrogen decreases.

Helpful food strategies

Menopause may not be a significant factor if we all ate more seeds and beans. Dr. Bernard Jensen once referred us to as the "seedless generation" because we have developed so many ways of avoiding seeds in our diet. Seeds contain important hormone-modulating nutrients. The seeds from grains (flax, sunflower, sesame, etc.) and fruits (berries, oranges, watermelon, etc.) contain special compounds that will, depending upon the situation, either stimulate hormone production or reduce hormone production. Wheat, barley and other grains also contain these compounds, which include phytoestrogens and other phytosterols and sitosterols.

Soy is touted as a natural phytoestrogen, however a number of other beans have potent levels of phytoestrogens, including kidney beans, adzuki, black, fava, great northern, lima, mung, lentils, and black-eyed peas are close, with many surpassing soy's levels of genistein and other isoflavones. Soy products like miso and tempeh also deliver better digestable soy, as they are cultured. Issue related to phytoestrogens are whether they interfere with estrogen production because they can bind to estrogen receptors. Typically phytoestrogens will increase estrogen production when its low, and bind to sites, modulating available receptors and decreasing estrogen levels when high. Because foods contain balancing effects to these phytoestrogens, whole foods provide better strategies than supplements.

Other helpful foods that contain estrogen-like sterols or ferulic acid, which enhances endorphin release. Ferulic acid foods include whole grains, sesame seeds, sunflower seeds, almonds, fresh veggies and fruits, garlic, dates, flax seeds, pomegranates, yams, coconut, oats. Fenugreek and yams contain diosgenin, used by the body to help manufacture progesterone. Foods that stress the body and thus reduce progesterone include refined sugar, caffeine, alcohol, nicotine, and red meats.

Chemical hormone-disrupters

There are a number of chemicals that have been shown to disrupt natural hormone manufacture in the body:

• The most studied are polychlorinated biphenyls (PCBs) and dioxins. A number of pesticides, herbicides and fungicides still contain these elements


• Chlorine and fluorine can also interfere with hormone production, attaching to receptors typically designed for other minerals.


• Polycarbonate plastics have been studied for their hormone-disruption and should be avoided. Plasticizers from cling-wrap can also leach into food that it touches, especially under any kind of heat


• Sick buildings and molds can also act as hormone-disruptors

Vitamins and minerals associated with easing menopause include:

• Vitamin E (200-800 IU)-can help cool hot flashes and calm anxiety


• Vitamin C (up to 5,000 mg/day) with hesperidin flavonoids-also help cool hot flashes, leg cramps, etc.


• Calcium/magnesium supplements (citrate, gluconates, carbonates, etc.)-ease mental stress and decrease bone loss


• B-vitamins and especially B6 can help hot flashes


• Selenium-helps maintain hormone function


• Lecithin helps emulsify E


• Potassium or potassium-foods or multi-mineral foods to replace minerals lost in sweat


• Magnesium relaxes blood vessels and muscles


• Calcium feeds bones, often depleted in hormone imbalances


• Boron and vitamin D helps calcium bone absorption and balance hormones

Good sources of these include whole mineral salts and food-based multivitamins.

Useful herbs and oils

• Evening Primrose Oil-contributes to estrogen production, is sedative and diuretic. Can use with omega 3 supplement oil like flax. 800-1200mg to 20%GLA for primrose oil


• Black cohosh root can mimic estrogen, is antispasmodic and diuretic, eases hot flashes. 500-1500 mg/day at 2% triterpene glycosides


• Dang Gui is a phytoestrogen and also helps calm spasms and GYN issues


• Vitex berries act directly on pituitary gland, modulating hormone secretion. 600mg standardized to ½% agnuside daily


• Licorice contains phyroestrogens and steroidal estrogenic saponins that balance female hormones, best to limit usage to first half of menstral cycle


• Other estrogen-enhancing herbs include anise, fennel, sage, sarsaparilla, squavine, unicorn root and wild yam root


• Saw palmetto is a hormone modulator


• St. Johns Wort raises serotonin levels, controlling mood swings


• Red raspberry leaf strengthens uterus and relaxes smooth muscles


• Kava can help relax muscles


• Gingko and cayenne can increase circulation, warming hands and feet


• Ustilago maydis mushroom used by the Tewa to regulate menstral difficulties


• Ayurveda includes ashwaganda as a hormone-modulating herb


• Specific hot flash remedy: simmer 2 parts celery with one part motherwort.

Aromatherapy

Oils of chamomile, cypress, fennel. During perimenopausal times, clary sage, cypress, jasmine, juniper, marjoram, and Melissa have been shown to cool the body and reduce flushing spells.

Other helpful hints

• Acupressure points S36, Sp6 and three ear points


• 15-30 minutes of sunlight per day during the summer, triple that during winter


• Walk outside with fresh air, breathing deep


• ½ ounce of water per lb of body fat per day


• natural progesterone cream may be better and estrogen


• vitamin E cream or E capsule onto vaginal area can help itching and dryness


• moderate and regular exercise important---try to achieve endorphin level without over-exerting


• reduce stress levels


• breathe deep


• laugh more