Health And Fitness News 

Natural Herbal Remedies For Menopause

Today, herbal therapies are also being used in the treatment of menopause.  There are certain vegetable foods that are known to contain phytoestrogens (similar to the female sex hormone-estrogen). 

There are two main types of phytoestrogens — isoflavones and lignans.  Isoflavones have been found in soybeans, chickpeas and peas.  Lignans have been found in flaxseeds, whole grains and some fruits and vegetables.  Researchers in Asia first noticed that women in that part of the world had very mild menopausal symptoms and a much lower incidence of heart disease and osteoporosis.  It was later discovered that their diet was rich in phytoestrogens that provided the protective effect. 

However, the addition of isoflavones to western diets has not been found to be effective at least in the short term and longer terms follow-up is required.  There has also been a concern that high estrogen levels after menopause may be associated with an increased incidence of breast cancer.  So far the data on soy products remains unknown and all reports remain anecdotal. But research on this topic is ongoing.

Vitamin E has been widely postulated to diminish the symptoms of menopause.  Its effects are immediate.  However, there are only a few reports and it only works in a few individuals.  Why it does not work in all women remains a mystery.  Some nutritionists recommend higher doses of vitamin E in women who do not respond to a low dose of vitamin E.  However, the FDA strongly advises against taking more than 400 IU of this vitamin because of the potential for serous toxicity.

Black cohosh has been widely used in northern Europe for more than 2 decades and has recently become popular in North America.  However, even the European data indicates that it does not work in all women and even today there are no scientific data on its clinical benefits.  However, the product is safe.  The North American Menopause Society does supports short-term use of black cohosh for treating menopausal symptoms because it seems to have a low risk of side effects when used for up to six months.  But the exact effects of long term use are not known. 

There are numerous other dietary supplements available that have been postulated to treat menopausal symptoms; many of menopaual females even swear by some of them.  These products include dong quai, licorice, chasteberry, evening primrose oil and wild yam (natural progesterone cream).  Even though these products have been around for more than 2 decades, there is no scientific data to back any of the claims made by the women users or the manufacturers. 
 
Before one starts to take any herbal products be sure to consult your doctor and herbalist.  There definitely are some herbals which are useful but the question is which ones are best for you.  And in the end, like all things in life, be an informed consumer.

Dealing With Menopause Symptoms Naturally

For most females, menopause is a transient period and the symptoms subside over a period of 1-3 years.  However, even this short term period can be tormenting and there are a few steps one can take to reduce the burden of being a female at this time period.

For those experiencing hot or cold flashes, exercise regularly and avoid spicy foods, hot beverages (coffee), alcohol and hot surroundings.  Dress appropriately to prevent the congested feeling. 

Menopause is associated with dryness of the vagina due to the lack of secretions (due to low estrogens).   There are numerous over the counter products available that can replace the secretions and even make sexual intercourse enjoyable.  The products are available at any pharmacy and include lubricants such as Astroglide, K-Y Jelly, moisturizers (Replens, Vagisil) or vaginal estrogen. 

Sleep patterns are always altered during menopause and one should avoid aggravating this insomnia with hot beverages and alcohol.  Try relaxation techniques, deep breathing and muscle relaxations.  Many books are available on these topics.

During menopause, the pelvic floors weaken and women feel like the whole bottom part of the body is sagging.  One should learn how to perform Kegel exercises.  These important and simple exercises will help you strengthen your pelvic and abdominal muscles.  This will go a long way to improving not only your sex life but also decrease the chance of developing urinary incontinence.

When attempting to treat the symptoms of menopause naturally, nutrition and lifestyle changes can be one of your biggest allies.  Aerobic exercise is simply all-around good for you; it helps keep your heart and lungs healthy and can help you to maintain bone density.  These things are all the more important when going through menopause. 

Exercise cannot prevent menopausal symptoms, but it can certainly help to alleviate the frequency and severity of some symptoms. Beginning and sticking with an exercise program can lessen occurrences of hot flashes, night sweats, insomnia, fatigue, irritability, anxiety, and depression. A moderate level of physical activity throughout the day helps most people to sleep better.

As menopause sets in, women realize that they have less energy and have a decline in their physical activity and also a loss of lean body mass.  To avoid the ravages of age and, hormonal changes of menopause, plan on starting some type of physical activity soon.  Walking, swimming and even light jogging may be a start; the important thing is not to allow the normal weight gain of menopause to continue.  There are numerous drugs for weight loss but some have many potent side effects.  The most important is thing is to start or resume some activity.  In the end, a healthy body always represents a healthy mind.

Nutrition And Menopause

Everyone agrees that a well balanced diet is essential for good health and this is especially true when it comes to menopause.  However, the exact nutritional requirements for the menopausal female are varied and change with age.

A healthy premenopausal woman should have about 1,000 mg of calcium per day.  A 1994 consensus conference at the National Institutes of Health recommended that women after menopause consume 1,500 mg s per day if they are not using hormonal replacement or 1,000 mg per day in conjunction with hormonal replacement.  Foods which are high in calcium include milk, yogurt, cheese, some seafood products and dark green leafy vegetables (spinach and broccoli).  Calcium is also available as a pill or a powder and is easily absorbed from the gut.  For those who have milk intolerance, acidophilus milk is more tolerable.

The bone forming vitamin D is now becoming an important additive for all women nearing menopause.  It enhances calcium absorption and helps to strengthen bone.  Numerous studies have shown that post-menopausal women who take vitamin D have a lower incidence of spinal fractures and joint pains.  Other studies reveal that vitamin D consumption is associated with a marked decrease in bone pain. 

However, these issues remain controversial because not all patients demonstrate the same benefit.  One also has to be aware that excess consumption of vitamin D can lead to formation of kidney stones, constipation, abdominal pain and even bone pain.

Most dieticians and physicians indicate that an overall healthy diet for a woman during menopause should consist of foods with low fat and less saturated fat.  This diet is ideal not only for menopausal females but overall good health.  Fat intake should be less than 30% of your daily calories

Eating fruits, vegetables, and whole grain cereal products, especially those high in vitamin C and carotene are absolutely vital for obtaining all the essential nutrients for bone growth.  Other plants foods highly recommended include prunes, oranges, grapefruit, carrots, winter squash, tomatoes, broccoli, cauliflower, and green leafy vegetables. 

These foods are good sources of vitamins and minerals and the major sources of dietary fiber.  The increased fiber content not only helps with constipation but is associated with a decrease in colon cancer.  Menopausal females are encouraged to consume 20 to 30 grams of fiber per day.

We have come to realize that meat is usually tasty but not so good for health.  Meat has been associated with numerous health problems, including high blood pressure, obesity, heart disease and colon cancer.  Also, meat does not contain any essential nutrients for bone growth.

Menopause is a difficult time and can be associated with mood swings and even depression.  Some menopausal women do not even like to eat or eat an unhealthy diet.  For those individuals, supplements may be necessary.  During menopause, getting sufficient levels of some nutrients can make a significant difference in having healthy bones and controlling symptoms of menopause.  Most physicians recommend vitamins C, D and E. 

It is advisable to see a dietician to supervise the initial phase of dietary manipulation.  Large doses of some vitamins can have serious side effects.  Vitamins A and D in large doses can be particularly dangerous.

Menopause Treatments - HRT

The symptoms of menopause can seem like a lot to take on, but the good news is that there is a myriad of treatments available.  It is important to remember that menopause itself is a normal part of life, not a condition or disease that requires treatment.  However, treatment of some of the symptoms of menopause is possible if they become severe. 

The best treatment approach is to try nutritional, herbal and lifestyle changes first, and if they are not effective at treating the unbearable symptoms, then considers drug therapies.  This is best, because drug therapies can have side effects worse than the menopausal symptoms themselves.

One of the most common menopausal treatments in the medical community is hormone therapy, also known as hormone replacement therapy (HRT).   HRT, administered orally usually as pills, consists of the female hormone estrogen, or a combination of estrogens and progesterone.  This helps to maintain estrogen levels in the body and can control symptoms of menopause related to the decline of estrogen, such as hot flashes and vaginal dryness. 

While an effective treatment method, HRT has been shown to have its risks.  Long-term studies of women receiving hormone therapy with both estrogen and progesterone have shown an increased risk for heart attack, stroke, and breast cancer.  Estrogen therapy alone has been associated with an increased risk of endometrial cancer.

Similar to HRT, there are also vaginal hormonal treatments available, which are sometimes combined with oral estrogen treatments.  Local (vaginal) treatments include vaginal estrogen creams, tablets, and the vaginal estrogen ring.  These treatments carry similar risks to those of oral estrogen treatments.

Oral contraceptive pills can be used as hormone therapy to treat women in the early stages of menopause who are experiencing irregular vaginal bleeding (“spotting” or “breakthrough bleeding”) by regulating menstrual periods.  It can also aid in reducing hot flashes and night sweats.  It is important to remember that while the pill is a very common prescription, it may not be right for all women, and carries its own host of risks.  Some of the more serious risks include blood clots, stroke and heart attacks, which are increased if you smoke.  And, just like young women taking the pill, menopausal women taking the pill have the risk of severe weight gain.

Anytime you are using drugs to introduce hormones into your body there will be side effects, so speak to your doctor before deciding on which treatment is right for you.

Menopause

Menopause is often lightly referred to as the "change of life".  It is a normal part of the aging process for women, signaled by irregular menstrual cycles and ending in the cessation of menstruation altogether.  This transition into a new phase of life can be confusing.  What is menopause?  When does menopause start?  What symptoms will I experience?

For most women, menopause begins between the ages of 45 and 55, though some women may reach menopause as early as 30 or not until 60.  There is no way to predict when an individual woman will reach menopause, though there does seem to be a correlation between the menopausal ages of a mother and daughter.

The start of menopause is marked by irregular menstrual cycle lengths, which can mean longer, or shorter menstrual cycles, and lighter or heavier periods.  Due to the natural hormone fluctuations in a woman’s body at this time, other signs or symptoms may present themselves in varying degrees.

As menopause progresses, a woman’s body gradually decreases production of the female hormone estrogen.  This hormone regulates menstruation and pregnancy, as well as the development of female physical characteristics such as body shape and body hair.  Estrogen also acts to protect bone; therefore women going through or who have gone through menopause are at increased risk for osteoporosis.

The severity of menopausal symptoms experienced varies greatly from woman to woman.  Some women may experience significant menopause symptoms, both physical and physiological, while others may experience few or none.  A common and much-bemoaned symptom of menopause is the dreaded hot flashes.  A feeling of warmth that spreads over the body, often most pronounced in the head and chest, hot flashes usually last several minutes.  Often times, hot flashes are accompanied by night sweats, an episode of drenching sweat that occurs in the night time.  Obviously, the quality of sleep can be affected.

Other common symptoms can become more noticeable as menopause progresses. When estrogen levels fall, the tissue lining the vagina begins to thin and lose elasticity.  This occurrence manifests itself in symptoms such as itching, dryness, and irritation.  The lining of the urethra is affected in similar ways to that of the lining of the vagina, which can lead to increased risk of urinary tract infections, or feeling the need to “go” far more frequently than usual.  Menopausal women may also notice weight gain or redistribution of body fat.  Since the body continues to produce a small amount of testosterone, women may also notice hair growth in places like the upper lip, chin, and abdomen.

Aside from the physical changes menopause can bring, emotional symptoms are common too.  Memory problems, fatigue, irritability, and rapid changes in mood are often reported by women in the early stages of menopause or pre-menopause (peri-menopause).  However, it can be difficult to say how much of any of these problems is caused by menopause itself and how big a part outside factors could play, such as outside stress or other life changes.

Bone Health Hope In Postmenopausal Women

A study on the possible role of genistein for post menopausal women produced some very interesting results that signal hope for women concerned about osteoporosis.

Genistein is a soy isoflavone, and it was found to increase bone mineral density. The most striking thing about this study was that both the control group and the genistein group both took calcium and vitamin D supplements. Calcium with vitamin D are commonly taken for bone health, and they are often recommended for women going through menopause. The study points to the possibility that in post-menopausal women, calcium and vitamin D are not enough by themselves.

The study was a double blind, placebo controlled study, meaning the participants did not know what they were taking. 389 post menopausal women, of average age 54, were followed over a period of 2 years. All women were initially put on a diet low in both soy and fat for 4 weeks. Then, some participants were given the placebo, which contained vitamin D and calcium, and others were given the genistein-calcium-vitamin D supplement.

There was 54 mg of genistein given daily to that group of women, and everyone received 400IU of vitamin D and 500mg of calcium carbonate.

Measurements of bone mineral density were taken from the femoral neck and also the anterioposterior lumbar spine. Researchers found an average increase in the bone mineral density on the genistein group of 0.035g/cm2, and an average decrease in the placebo group of 0.037 g/cm2 (for the femoral neck with similar results for the spine).

Unfortunately, some women in the genistein group experienced gastrointestinal problems, and dropped out of the study, more so than the placebo group. 19% of women taking genistein dropped out compared to 8% in the placebo group. Soy may not be tolerated well by some menopausal and post-menopausal women. My mother finds it actually gives her hot flashes.