Beat Menopause Naturally

You may be nearing the menopause, you may have already reached it, or you may even be coming out the other end and wondering how to protect your heart, bones and memory in the long term. You probably don't know which way to turn as there is so much conflicting advice out there.

Should you just put up with the symptoms, should you go on Hormone Replacement Treatment (HRT) although you may not want to, or should you try some of the many natural and herbal supplements available and if so which ones?

The most popular treatment for the menopause over the past 20 years has been HRT. But now that several major international studies have been aborted due to the increased risk for participants of serious medical conditions such as heart disease, stroke, thrombosis, breast cancer and ovarian cancer many women are understandably looking for an alternative. And the good news is science now clearly shows that it is possible to overcome the symptoms of the menopause without resorting to HRT.

The Alternative Way

Many years of running the Natural Health Advisory Service led me to realise that when it comes to menopausal symptoms falling levels of oestrogen is not the only trigger and other factors such as dietary and lifestyle inadequacies must also be taken into account. Pregnancy and breastfeeding as well as physical and mental stress all take their toll on wellbeing. Add to this the fact that levels of some nutrients drop naturally as the years go by and it is not surprising that by the time many women reach the menopause they are effectively firing on two cylinders instead of four. As a result if they are not in a good nutritional or psychological state the more severe their menopausal symptoms are likely to be.

Once we take into account that menopausal symptoms are not all to do with falling levels of oestrogen and that physical and mental factors also have a part to play it follows that all three areas must be addressed. So it's no coincidence that our Beat Menopause Naturally Programme encompasses all these factors with consistently fantastic results.

Key elements include:
- A healthy diet rich in phytoestrogens
- The use of scientifically based supplements
- Daily relaxation
- Regular exercise

Diet Matters

A diet rich in phytoestrogens - substances similar to human oestrogen which occur naturally in plants- has been shown to have a beneficial effect on menopausal symptoms such as hot flushes as well as helping to protect against heart disease and osteoporosis. For example, research shows that Japanese women who eat a lot of soya, which is rich in a type of phytoestrogen known as isoflavones, do not generally suffer from hot flushes and other symptoms. In contrast 80 - 85 per cent of women who eat a typically western diet do tend to experience symptoms.

The richest sources of phytoestrogens are soya products, eg soya milk, tofu and soya flour. Other sources include organic linseeds ( aka flaxseeds), lentils, chick peas, mung beans, sunflower, pumpkin and sesame seeds, green and yellow veg. You need to eat at least 100mg of phytopestrogens a day to help alleviate symptoms, which for best results should be taken at regular intervals.

Supplimentary Help

At the time of the menopause supplementing our diet with nutrients that time and nature have taken away as well as boosting oestrogen levels with standardised supplements can help alleviate hot flushes and night sweats and other symptoms. At the Natural Health Advisory Service we successfully use a selection of scientifically based supplements. These include: Gynovite - a multi-vitamin and mineral supplement. Two clinical trials have shown that it influences hormone balance and bone density positively.

Novogen Red Clover - an isoflavone rich supplement. A recent conducted by Tufts University School of Medicine and New York University School of Medicine, showed that menopausal women who took a single tablet of red clover daily experienced a reduction in the intensity and number of hot flushes. The other good news is that Novogen Red clover does not cause thickening of the lining of the womb, which is a complication commonly associated with HRT. The women in the study also reported no side effects or weight gain from taking the red clover.

Phyto Soya Capsules - a standardised supplement, which contains an extract of non-genetically, modified soya. This was found to be effective by nearly three-quarters of women who sampled it in a recent French trial.

Omega 7 - derived from the Sea Buckthorn Berry delivers Omega 3,6,7 and 9 fatty acids. In a recent clinical trial it was found to enhance and regenerate the mucous membranes in the vagina. Phyto Soya Vaginal Gel has also been shown in clinical trials to significantly improve the condition of the vaginal tissues. Vaginal dryness is a common side-effect of the drop in oestrogen levels at the time of the menopause.

Natural Vitamin E, Dong Quai, Sage Leaf and Ginseng are other supplements that help to control hot flushes.

Relax It

Several studies have shown that relaxation can help reduce the intensity of hot flushes. Try to take time out for yourself on a regular basis every day. You may also like to try yoga, massage, Pilates and visualisation.

Move It

As well as increasing energy levels, regular exercise can help to relieve symptoms of depression, anxiety and insomnia. It can also help to boost confidence self-esteem and wellbeing. You should aim to exercise for at least half an hour, five times a week. Any activity that puts weight through your bones such as jogging, brisk walking, racquet sports, weight lifting, skipping or even squeezing tennis balls are the best options. They help to stimulate the regeneration of bone tissue and reduce calcium loss helping to protect against osteoporosis.

The fact that there are so many scientifically based self-help options to help alleviate the symptoms of the menopause and preserve the health of both your heart and your bones, is extremely good news. There is no substitute for learning to meet the needs of your body especially at the time of the menopause.