Tag Archives: Menopause

The Menopause

The term menopause literally means the very last menstrual period a woman has. However, we generally use the term to describe the months leading up to and beyond the last period, a time of transition that has come to be associated with a number of unpleasant symptoms. This article outlines the most common complaints that may be experienced during this season of a woman’s life and suggests some ways to alleviate them.

HRT has become one of the most commonly prescribed medications in recent years, but many women are wary of going down the HRT road because of the catalogue of side effects that can be expected, the link with breast cancer and concerns about how HRT is produced. For those who do opt for HRT, up to two thirds will abandon the treatment within the first year. In this article, we will look at some natural alternatives to HRT.Let us begin though by stressing that the menopause is not an illness. True, it’s a phase when the body is going through massive hormonal changes but, as with the arrival of the first period, the menopause should be seen as a positive stage in every woman’s life, during and beyond which she can continue to enjoy life to the full.

The two to three year period during which the reproductive function closes down, medically known as the climacteric, usually begins at around the age of 50, but has been known to come about anywhere between the late 30s and 60. It happens when the ovaries gradually stop releasing eggs and no longer produce the female hormone, oestrogen or the pregnancy hormone, progesterone. Oestrogen continues to be produced in other parts of the body, mainly in the fat layers, but in much smaller quantities. It is the falling levels of these hormones that seem to be mainly responsible for menopausal symptoms.

The very first indication of the menopause will be an upset menstrual cycle. Periods become irregular and may last longer or be shorter than before. They can become very light, but are just as likely to be extremely heavy with flooding sometimes occurring. In short, everyone is different and you should be prepared for anything! Menstrual irregularities can easily lead to anaemia and menopausal women do well to increase their iron intake, either through diet or supplementation. Taking plenty of vitamin C helps the body to absorb iron. Another way to alleviate the symptoms of heavy, painful periods is to take a daily dose of Evening Primrose Oil, which contains high amounts of the essential fatty acid gamma, linolenic acid (GLA.)

Hot flushes are perhaps the first thing that comes to mind when people speak of the menopause or ‘the change.’ One of the earliest signs of the approach of the menopause, they can begin to occur some months before and continue to happen for up to two years after periods have ceased. Hot flushes last between two and five minutes and have been described as a rush of heat rising from the chest to the face, causing a reddening of the face and neck. This alone can be uncomfortable and embarrassing, but when accompanied by dizziness and palpitations, hot flushes can become quite disturbing. It is important to remember that they are simply the body’s natural response to an increase in temperature.

They are common at this time because the body is going through a state of hormonal imbalance and oestrogen has an effect on body temperature. It is wise to avoid triggers such as hot drinks and spicy foods. Try to stay cool by wearing loose clothing of natural fibres. It might be helpful to wear layers so that one or two can be removed if necessary. Good ventilation is important especially at night when sleep can be disturbed by sudden profuse sweating.

Vitamin C, combined with bioflavonoids has been shown to relieve hot flushes as have daily doses of vitamin E, although those with high blood pressure are not advised to supplement with vitamin E without first consulting a doctor. Sage tea is helpful in dealing with excessive perspiration as are ginseng and potassium.

If hot flushes and/or night sweating become a severe problem, it can help to try a fruit fast for one or two days eating only raw fruit and drinking fruit juice. Avoiding caffeine and alcohol is also recommended.

It is interesting to note that Japanese women do not suffer from menopausal symptoms in anything like the same degree that Western women do. It is thought that this is due to their diet, which is high in phytoestrogens, or plant oestrogens. Foods which are rich in these plant oestrogens include linseeds, alfalfa, celery, fennel, green and yellow vegetables and soya based foods, such as tofu, soya flour and milk and fermented soya products like miso and tamari. The herbs red clover Novogen Promensil tablets, dong quai, and black cohosh Natures Aid Black Cohosh Extract 30 tablets and Arkopharma Phyto Soya capsulesare also excellent sources of phytoestrogen.

The components of phytoestrogen, particularly active isoflavones found in soya, such as Tofupill capsules and Mori-Nu Firm Silken Style Tofu, help to balance oestrogen levels in the body and may thereby act as a natural form of HRT.

A common menopause-related problem is dryness and tightening in the vaginal area, which can lead to discomfort in sexual intercourse and increased risk of vaginal infection. This type of problem is closely related to urinary symptoms such as leakage when coughing, sneezing or laughing and the need to urinate being more frequent and urgent than normal. Both vaginal and urinary problems are due to a degeneration of the membranes and can be alleviated by taking vitamin E supplements.

Drinking plenty of water is a must to keep the bladder flushed out and the pelvic floor muscles should be strengthened by tensing and relaxing them whist urinating to stop and start the flow of urine.

The reducing levels of progesterone and oestrogen make menopausal women more at risk of developing osteoporosis. In this condition, the bones become brittle and fragile because they release too much calcium. The obvious solution therefore is to ensure that enough calcium is consumed. Menopausal women are advised to take more than the normal adult Recommended Daily Amount (RDA) of 800mg, but it is perhaps more important to ensure that this calcium is absorbed by the body rather than being excreted. Calcium cannot be absorbed without vitamin D found in oily fish, fish liver oils, butter, margarine and eggs (although the RDA of 100iu should never be exceeded.) There are a number of minerals too that help the body to hold onto calcium namely magnesium, phosphorus , manganese, zinc and boron. Try to avoid coffee, salt and red meat as these all encourage excretion of calcium from the body.

Another way to guard against osteoporosis is to regularly take some form of weight bearing exercise. The simplest form this could take is walking and, of course, it can easily be the most pleasurable, especially when with friends in a favourite scenic spot.

In the later stages of the menopause, some women begin to experience anxiety, irritability, forgetfulness, depression and insomnia. These could be largely due to a combination of physical symptoms taking their toll, but the menopause also brings to the fore the aging process, removing once and for all any notion that one is ‘still young.’ Women can feel that losing the ability to bear children somehow means a loss of their womanhood and a lowering of confidence and self-esteem can result. It is important to talk about such feelings with a friend, partner or, if necessary a doctor or counsellor.

Mild anxiety, stress and nervous tension can be relieved by taking St Johns Wort and mental efficiency can be improved by Ginkgo Biloba. There are numerous herbal remedies available to aid sleep eg Valerian. Sipping a soothing herbal tea is another good way to relax.

The menopause is a time for adjusting, preparing for the next stage in life when, free from the hassle of periods and the possibility of becoming pregnant, with the wisdom brought by years of experience, many new ambitions can be achieved. With the right positive attitude, women can come through the menopause with a greater enthusiasm for life and an increased sense of happiness and self-confidence.