Menopause Naturally: How to Deal with Hormonal Changes

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Menopause Naturally: How to Deal with Hormonal Changes

JoAnn Guest

Sep 14, 2004 20:19 PDT

 

Menopause Naturally: How to Deal with Hormonal Changes

By: Karlene Karst, Dietician

Source: Health N Vitality Magazine

Date Published: November 2002

 

Menopause may be a natural progression in life, but it is one met

with trepidation by many women. Hot flashes, night time sweats,

sexual changes, and the increased risk of osteoporosis,

cardiovascular disease and breast cancer are just a few of the

concerns for women entering this stage of life.

 

Traditionally women have been offered a very limited range of

treatment options by their physician to help their bodies adjust to

the declining estrogen levels and the physical changes that

coincide.

 

In July 2002, the National Heart, Lung, and Blood Institute (NHLBI)

of the National Institute of Health (NHI) concluded there were more

risks than benefits for HRT.

 

They stopped a major clinical trial in which the treatment of

estrogen combined with progestin showed increases in breast cancer,

cardiovascular disease, stroke and blood clots

in study participants compared to women taking placebo pills.

 

As a result of the negative potential side effects of HRT, women

have begun to increase their use of alternative medicine to help

relieve menopausal symptoms.

 

During 2000, women spent approximately $230 million on supplements

for the symptoms of peri-menopause.

 

The natural health food industry has been a long time advocate of

natural supplements and treatments for menopausal symptoms ranging

from acupuncture, phytoestrogens (including those from flaxseed),

herbal products such as black cohosh, and dietary food sources such

as organic soy.

 

Currently the NCCAM (National Center for Complementary and

Alternative Medicine) is conducting research on several natural

products that have shown promise for reducing menopausal symptoms to

determine their safety and efficacy.

 

Awareness of these alternatives to HRT needs to be promoted in order

for women to make educated decisions about their treatment options.

 

What is Menopause?

 

There are actually three stages of what is generally

called " menopause.

Menopause " including perimenopause, menopause, and postmenopause.

 

By incorporating all three stages, menopause is the term used to

describe a normal physiological process in a woman's life,

specifically, the permanent cessation of menstruation that occurs

between the ages of 40 and 60, with the average age being 51.

 

Perimenopause begins before menopause and is the transitional period

from the time of normal menstruation to no menstruation. The

symptoms associated with menopause such as hot flashes and irregular

menstrual cycle may start to appear.

 

Up to 85% of women may suffer from various symptoms during

menopause. It is an extremely individualized experience, with

varying degrees of symptoms, and is diagnosed when a woman has been

without menses for one year.

 

Fluctuations and decreases in the levels of estrogen and

progesterone lead to physical changes during the perimenopausal and

the menopausal periods.

 

Irregular menstrual patterns with changes in length of bleeding,

time between periods, and level of flow is very common in the

perimenopausal period.

 

Hot flashes and sweating are also common and may continue for

several years into postmenopausal life. Hot flashes are sudden

intense waves of heat, often accompanied by skin flushing and

perspiration followed by a chill.

 

In some women these hot flashes disrupt their sleep and many others

report mood changes. The frequency of hot flashes gradually declines

during the postmenopausal years.

 

Other changes associated with perimenopause and menopause include

night sweats, fatigue, mood swings, vaginal dryness, fluctuations in

sexual

desire, forgetfulness, and difficulty sleeping. Because of the

changes in the urinary tract and vagina, many women may have

discomfort or pain during sexual intercourse.

 

Since estrogen and progesterone affect most tissues in the body,

changes can occur elsewhere in the body as well. Some women notice

changes in

their skin, digestive tract, and hair during menopause.

 

Prolonged periods of reduced estrogen levels may contribute to the

increased risk of cardiovascular disease and osteoporosis.

 

Conventional Treatments

 

Estrogen replacement therapy and hormone replacement therapy (HRT),

which includes both estrogen and progesterone replacement, are the

common treatments for menopause.

 

As already discussed, the risks and benefits of hormone therapy for

menopause are controversial.

 

Long term safety and efficacy has always been a concern which was

confirmed when the NHI study was stopped due to increases in breast

cancer, cardiovascular disease, stroke and blood clots in study

participants.

 

Estrogen increases the risk of breast and endometrial cancers.

 

For women with an intact uterus, a progesterone and estrogen

combination helps provide protection to the uterus by keeping the

endometrium from thickening (an effect caused by estrogen), and thus

helps protectagainst an increased risk in endometrial cancer.

 

WHI recommends " women with a uterus who are currently taking

estrogen plus progestin should have a serious talk with their doctor

to see if they should continue it.

 

Women who have had a hysterectomy are generally given estrogen

alone, and this part of the WHI study continues unchanged because at

this point the balance of risks and benefits of estrogen alone

remains uncertain.

 

For those women who choose not to take hormone replacement or in

whom hormone replacement therapy is contraindicated, effective, non-

hormonal alternatives are recommended to help counteract the

symptoms of menopause.

 

Lifestyle Changes

 

There are certain lifestyle changes that every woman can follow to

maintain their health and prevent disease. Incorporating the

following may be beneficial for relieving menopausal symptoms:

 

Stop smoking.

 

Exercise -

incorporate cardiovascular and muscle-strengthening exercises into

your daily routine. Exercise benefits the heart, bones and helps

maintain a healthy weight.

 

Eat wisely -

a balanced diet will provide most of the nutrients and calories your

body needs to stay healthy. Calcium, magnesium and vitamin D

supplements are often recommended for bone health in the prevention

of osteoporosis.

 

 

Prior to or at the onset of menopause, ask your doctor about a bone

density test, such as DEXA-scan (dual energy x-ray absorptiometry)

to see if you are at risk for osteoporosis.

 

Try to maintain a healthy weight. Studies have shown that being

overweight can increase your chance of developing diabetes, high

blood pressure and osteoarthritis.

 

Nutrition Approach

 

Nutrition and diet can greatly influence menopause and its symptoms.

 

Women in Asia experience less menopausal symptoms as their diet

contains a higher concentration of phytoestrogens compared to women

who adopt the American diet.

 

The North American diet is typically deficient in " essential fatty

acids " , which are as essential to your diet as vitamins and

minerals.

 

This deficiency results in many health conditions ranging from

inflammation, PMS, cardiovascular disease and menopausal symptoms.

 

Supplementing your diet with essential fatty acids (EPA, DHA) may be

beneficial for menopause.

 

Organic Flaxseed is a good source of alpha linolenic acid, an omega-

3 essential fatty acid known for its cardiovascular benefits.

 

Flaxseed contains approximately 40% ALA, which is metabolised to

eicosapentaenoic (EPA) and docosahexaenoic acid (DHA) in the body.

 

EPA-derived hormones reduce the inflammatory and vasomotor

properties associated with hot flashes. Supplementation with ALA has

many specific benefits including lowering the risk of heart disease

in women.

 

Gamma Linolenic Acid (GLA)

 

Borage oil is nature's richest source of GLA, an omega 6 fatty acid

with touted benefits for skin, PMS, arthritis-inflammation, and

cardiovascular health.

 

In the body, GLA is formed from linoleic acid which requires the use

of a specific enzyme known as the delta-6-desaturase (D-6D).

 

Activity of this enzyme is often low in most people and appears to

be particularly low in those experiencing advancing age and in

women.

 

Women with PMS and menopausal symptoms often have low blood levels

of GLA due to 'inactivity' of the D-6D enzyme.

 

Supplementation with GLA has been found to relieve symptoms of

perimenopause and menopause including nighttime flushes,insomnia,

mastalgia, inflammation, fluid retention, depression and

irritability.

 

" Wild Yam " Extract

 

This herb has a long history of use in the treatment of dysmenorrhea

and menopausal symptoms.

 

The active components of wild yam include dioscin and diosgenin,

which have antioxidant, anti-inflammatory, and anti-spasmodic

properties, which help alleviate the effects of stress and fatigue.

 

Wild yams also have estrogenic properties and can be used as an

estrogen replacement.

 

Black Cohosh Extract

 

This is another popular herb used frequently for women suffering

from PMS symptoms and menopausal ailments.

 

The actions responsible for its beneficial effects include hormone

suppressing effects, an estrogen-like action, and " binding " to

estrogen " receptors " .

 

Clinical trials have reported a significant improvement in hot

flashes and mood swings in menopausal women treated with black

cohosh.

 

Black cohosh (Cimicifuga racemosa)

relieves vasomotor symptoms and depression;

 

*Remifemin* is the most tested extract of black cohosh.

Long-term use is safe; 2 mg a day

 

Organic Soy Isoflavones

 

Organic Soy has gained tremendous popularity among women consumers

due to its beneficial health properties. Genistein and daidzein are

the " phytoestrogens " that are present in soybeans.

 

As a result of their estrogenic properties, many women who consume a

high dietary intake of organic soy have experienced less menopausal

symptoms and have had a lower incidence of breast cancer than women

who consume lesser amounts of soy.

 

Isoflavones are classified as " phytoestrogens " and thereby exhibit

similar effects to the lignans found in flaxseed.

 

Soy isoflavones are useful in maintaining or increasing bone

density,

and decreasing the risk of cardiovascular disease by lowering blood

cholesterol and high blood pressure.

Many commercial food companies are now including organic soy in many

different food items, thereby making soy readily available to women.

 

A Smooth Transition

 

Natural alternatives are quickly becoming the preferred choice over

the controversial hormone replacement therapy.

 

Continued research is being funded to determine the long term safety

and efficacy in treating menopausal symptoms with phytoestrogenic

supplements such as flaxseed...

In 2002, women now have a myriad of options for menopausal relief,

and by incorporating natural supplements and foods such as flax,

organic soy, black cohosh and wild yam into your daily diet regimen,

you will be well on your way to preventing menopausal symptoms.

 

Moderator's Note:

" Remifemin " is an excellent alternative for alleviating hot flushes

and other Menopausal symptoms. This herbal blend is currently

available at numerous supermarkets and drugstores.

 

http://www.fatsforhealth.com/library/libitems/Menopause%

20Naturally.php

 

For more information, or references for this article,

please contact Karlene Karst at kka-

 

About Karlene Karst

 

Karlene Karst is the clinical research and education coordinator at

Bioriginal Food and Science Corp. She provides technical and

regulatory advice on EFAs, as well as educational seminars, lectures

and presentations on the role of EFAs in nutrition and health.

 

Karlene holds a Bachelor of Science degree in Nutrition from the

University of Saskatchewan's College of Pharmacy and Nutrition. She

is also a registered dietitian and has previously worked as a

clinical dietitian.

---

 

Menopause: Natural Treatment Options

---

• Complementary and Alternative Therapies

• Supporting Research

 

 

Menopause marks the end of a woman's reproductive years. It is a

normal biological event (except with surgery). Women begin menopause

at the average age of 51.

 

Although women now live longer, the age at which menopause begins

has not changed. This means most women will live a third of their

lives after menopause.

 

Signs and Symptoms

 

• Menstrual bleeding slows and then stops; process takes about

four years

• Hot flashes—flushing of face and upper trunk; may occur with

heart palpitations, dizziness, headaches

• Night sweats—depression and irritability may result from insomnia

• Cold hands and feet

• Vaginal symptoms—dryness, bleeding after intercourse, itching

• More frequent urination, burning, nighttime urination

• Depression, irritability, tension; usually occurs with sleep

disturbances

• Facial hair growth and wrinkles

• Osteoporosis—bone breaks become more likely

• Coronary heart disease (CHD)-

twice as many women die from CHD than cancer

 

What Causes It?

 

Lower estrogen and progesterone production--as the result of fewer

functioning follicles (the cell structure that houses the eggs)--

leads to the end of menstruation. There may be a genetic link for

the age of onset. Smoking lowers the age at which menopause begins.

 

What to Expect at Your Provider's Office

 

Your health care provider will give you an examination that includes

a Pap smear and will describe the benefits and risks of different

treatments.

 

Treatment Options -Treatment Plan

 

Your health care provider will discuss with you the various drugs

available for the symptoms of menopause.

 

There are potentially serious side effects from these drugs.

 

Careful consideration of alternatives is justified.

 

Drug Therapies-Prescription

• Estrogen (HRT)increases your risk of getting breast cancer,

gallbladder disease, and blood clotting.

Side effects include nausea, adult-onset asthma, ovarian,

endometrial

and breast cancer and breast tenderness.

 

Complementary and Alternative Therapies-

 

Alternative medicine has much to offer for improving cardiovascular

health and preventing osteoporosis. Relaxation techniques, stress

management, yoga, and meditation can help with perimenopausal

symptoms.

 

Exercise increases endorphin release, which helps relieve pain.

 

Nutrition-

• Organic Soy (25 to 50 mg soy a day) contains non-gmo soy

isoflavones

(phytoestrogens), relieves hot flashes and vaginal symptoms

and offers increased protection from osteoporosis and breast cancer.

 

• Vitamin E (400 to 1,600 IU a day) can balance vasomotor

instability, decrease hot flashes, and is cardioprotective.

Excessively

high

doses are not recommended for women with high blood pressure.

 

• Magnesium (1,500 mg a day in divided doses) with meals.

 

• Avoiding smoking, alcohol, caffeine, and spicy foods may help

decrease hot flashes.

 

• A combination of vitamin C (1,200 mg), hesperidin (900 mg), and

hesperidin methyl chalcone (900 mg) relieves hot flashes.

 

• Gamma-oryzanol (from rice bran or rice bran oil) 300 mg per day

gives

partial or total relief of hot flashes in over 80 percent of users.

 

Herbs-

 

Herbs may be used as dried extracts (capsules, powders, teas),

glycerites (glycerine extracts), or tinctures (alcohol extracts).

 

Teas should be made with 1 tsp. herb per cup of hot water. Steep

covered 5 to 10 minutes for leaf or flowers; 10 to 20 minutes for

roots.

 

Drink 2 to 4 cups per day.

 

• Black cohosh (Cimicifuga racemosa) relieves vasomotor symptoms

and depression; *Remifemin* is the most tested extract of black

cohosh. Long-term use is safe; 2 mg a day

 

• Chaste tree (Vitex agnes-castus) for irregular menstrual cycles;

may take up to six months for full therapeutic effect

 

• Angelica (Angelica archangelica) relieves vasomotor symptoms.

 

• Licorice (Glycyrrhiza glabra), an estrogen-balancing herb

especially for chronic stress; 250 mg three times a day, 30 to 60

drops

tincture three times a day, or 1 cup of tea three times a day

 

• Ginkgo (Ginkgo biloba) improves circulation to cold hands and

feet; also used to treat depression; may take up to 12 weeks for

full effect; 120 mg two to three times a day

 

Acupuncture:

 

Acupuncture enhances endorphin release and stimulates kidney

function. It may also help to balance hormones and relieve vasomotor

symptoms.

_________________

 

JoAnn Guest

mrsjo-

DietaryTi-

http://www.geocities.com/mrsjoguest