Health Fact Sheet Dealing with the Menopause Naturally

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1 Health Fact Sheet Dealing with the Menopause Naturally What is the Menopause? Let s start with what it isn t. It isn t a disease although you could be forgiven for thinking otherwise from the response of many health care professionals and the pharmaceutical companies! It is a natural stage in a women s life, when she moves on from her child-bearing years. Many cultures see this in a profoundly positive light, with the woman moving into a wise woman role, respected and looked up to. In our culture we often take a more negative attitude with a woman being considered past her sell-by date. So what is happening physically? Well, during the perimenopause, which can last for anything up to 10 years before full menopause (cessation of periods) hits, an egg isn t produced every month. This can come in anywhere from mid-30s to late-40s. This affects our hormone balance as oestrogen is released after a period in order to stimulate production of an egg, and the build-up of a rich lining to the womb. At around the time of ovulation the production of oestrogen peaks and then tails off. If an egg is produced the empty egg sac, called the corpus luteum, starts to produce progesterone and this is the more dominant of the two hormones for the latter half of the cycle. If an egg isn t produced then there is no corpus luteum, and no progesterone. So often some of the effects a woman feels are down to too little progesterone, or what is called oestrogen dominance (much of the medical approach ie. HRT, is to put in more oestrogen, rather than trying to balance existing hormones!). So successful hormone balance is about the balance between oestrogen and progesterone. Too much, or too little of either causes problems. So successfully dealing with the menopause is about maintaining hormone balance as these levels naturally start to tail of. Artificially maintaining these levels is really not the best answer to dealing with this life stage, as nature intends for them to be reduced. Each woman s response to the menopause is going to be individual depending on what else is going on in her body. Some may struggle because progesterone is too low, and some because oestrogen levels are far too high in relation to the available progesterone. Also bear in mind that it is the ovaries that produce both of these hormones and continue to do so, although in lesser quantities, as the menopause progresses. Some oestrogen is also produced from the adrenals - unless these glands are suffering from adrenal exhaustion (not uncommon in women of a certain age with the stresses of modern living!). Also, both these hormones are produced from cholesterol, so artificially lowered levels of cholesterol can have a negative impact. As you can see, already other factors such as adrenal exhaustion and cholesterol treatments are also going to have an impact on how you deal with the menopause.

2 Furthermore, progesterone has a controlling effect on the levels of oestrogen in the body. Too much oestrogen can lead to cancerous growth in both the breast and womb. So the right balance is vital this is where HRT becomes a problem, as it keeps oestrogen levels high, therefore raising the risk of breast cancer. However, once periods stop our body naturally stops producing progesterone, so progesterone levels will fall anyway once you get to the true menopause (usually stated as 1 year on from your last period). Symptoms of the Menopause Most of the symptoms attributed to the menopause begin before true menopause is reached which is stated as being 1 year after your last period. So the perimenopause is where the symptoms start to come in. They include: Hot flushes Mood swings Depression Night sweats Irritability Loss of libido Weight gain Osteoporosis Vaginal dryness Headaches Lack of energy Joint pains Depression Dry, Aging skin Bloating Anxiety Heart Palpitations Heavy Bleeding Insomnia Poor concentration Reduced stamina Look carefully at this list and you will see that many of the symptoms can also be attributed to other things. So don t automatically assume that just because you re of a certain age it must be the menopause. You could be suffering from blood sugar imbalance, poor liver function, essential fatty acid depletion or one of a number of other imbalances. It is important not to attribute everything to the menopause only as you might be missing other clues to problems with your health. What Will Help Me? Let s re-iterate that this is a natural stage, and we need to nutritionally support this change, and help to re-balance any imbalances which occur. Eating phyto-oestrogenic foods can help to replace some of the oestrogen being lost, so ensure plenty of these foods in your diet. But first let s look at herbal helpers. For hot flushes there are herbs which help - Black Cohosh and Dong Quai are particularly recommended these herbs have been shown to be helpful in reducing problems with hot flushes and sweating. A further mix of herbs is recommended for off-setting the effects of the menopause. It can be quite expensive to buy all of these individually so formulas which combine these are best: Wild Yam can be helpful and Chaste Tree is a herb which has been traditionally used to effectively support the glandular system during the menopause. Chaste Tree helps the pituitary to regulate the release of hormones thereby helping to re-establish balance, and wild yam has an element which is a precursor to the production of progesterone.

3 It is also important to nourish the adrenal glands and support the glandular system as a whole and Black Cohosh is beneficial again here as it has been used for centuries to help balance the female hormonal system both pre and post-menopausal. IN addition to this it is useful to take an adaptogenic herb, like ashwaghanda to help regulate the stress response. Or you could use Maca, or Liquorice or even Holy Basil. For skeletal strength and to help avoid osteoporosis, the risk of which rises for many women with menopause, you need calcium, magnesium and a mix of other nutrients which form healthy bone matrix, ligaments and tendons. Find a good combination formula. The Omega oils in particular Omega 3 are very important for both glandular and cardiovascular health. They help make prostaglandins which are precursors to the sex hormones, and are important for a healthy cardiovascular system, energy, weight control, blood sugar control, healthy skin membranes etc. Flaxseed Oil is a rich source of the Omega 3 oils, as well as having balanced Omega 6 and 9 oils. Together they support the glandular, structural, immune and circulatory systems. Too ensure good nutritional balance and to help improve both hormonal balance overall as well as calming the stress response, giving more energy, greater mental clarity etc take a minimum of one sachet of NewGen Superfoods Plus daily, mixed with the liquid of your choice. This will underpin all that you do with the herbs. Depression can also be a factor for some women at this time. They feel that, along with their fertility, their usefulness as a woman has diminished. Many cultures celebrate this change of life as a woman moves into a new role as wise woman or elder. Adjusting your thinking to embrace this aspect of the next stage of your life can be liberating. However, if depression is a factor, think about taking St John s Wort, which is excellent at lifting mood. (A cautionary word regarding herb supplements there are very poor quality products available which will not give you the results. Check out the quality of what you are buying or you could be wasting your money) Libido can also be diminished at this time often due to complex psychological issues as well as physical. If this is the case, or you feel you could do with a boost, Maca can be helpful here, or consider Ginseng which works well for some. Eating for the Menopause Diet is another factor which can help you cope with the menopause better. Phytoestrogens help reduce hot flushes and night sweats so eat lots of pulses such as lentils, chickpeas and soy. Garlic is also good, as are seeds such as linseeds, pumpkin seeds, sesame etc. Other things to eat includes wholegrains such a brown rice, barley, oats and rye, lots of vegetables, especially the green leafy ones, fruit, herbs and spices such as cinnamon, sage, red clover, fennel and parsley and sprouts such as mung beans and alfalfa.

4 Oily fish and nuts and seeds can help increase your intake of the beneficial Omega oils. Fibre is important to regulate bowel action. This can help prevent bloating and flatulence, help prevent disease, lower cholesterol and help carry toxins out of the body. Many of us struggle to get enough fibre, particularly the soluble variety into our diets, so NewGen Superfoods Plus with its fibre content can help improve this, but if you need extra a fibre supplement might be considered. Fluids are also very important for every function in the body from absorption and digestion to circulation and excretion. Drink plenty of water and cut back on tea, coffee, fizzy drinks, squashes and alcohol which can dehydrate, cause blood sugar (therefore mood) swings, contribute to hormonal imbalance, and put on weight. If you are suffering from water retention, you need to drink plenty of water, as the less you drink the more your body will hold onto what you do take in. Often the response to water retention is to cut down on the amount of fluid taken in, which can just make matters worse. Now for the don ts Refined carbohydrates (anything white ie sugar, flour, bread etc), convenience foods and stimulants such as caffeine all cause blood sugar swings, which can contribute to irritability, moodiness, sweating, forgetfulness, depression and tiredness, so avoid them. Artificial sweeteners such as aspartame (NutraSweet) are NOT GOOD FOR YOU, so avoid them at all costs this includes diet drinks and sugar-free drinks & foods. Animal products such as meat and dairy produce need to be cut back on due to their high saturated fat content and acidifying action on the body. Also avoid too much salt, additives and GM foods. As I said earlier, the menopause is a natural part of the cycle of a woman s life it is not a disease and should not be approached as such. Just as hormonal imbalances were a part of puberty, the same adjustments are going on during menopause. Often the imbalances are much more serious as years of being on the Pill, exposure to xeno-oestrogens and chemicals, poor diet and nutritional imbalances all take their toll. However, there are ways in which you can help to get things back on track, and mitigate the worst of the symptoms as your body settles into the next phase of your life. Choosing to work positively to support your body through these changes can be empowering. Some attention now can ensure that the coming years are as energetic, meaningful and rewarding as anything that has gone before. There is a more complete and holistic approach to dealing with the menopause in the programme Simply Natural Menopause.

5 Please Note: Epstein Barr Virus - infection with this nasty virus is often misdiagnosed as menopause symptoms. It can be wise to take steps to ensure this is not the issue. A blood test might show antibodies to mononucleosis if you have these you have the virus, whatever the doctor says. Treat yourself accordingly. See fact sheet Epstein Barr Virus. NEW**** Redox signalling molecules were discovered relatively recently and have been shown to be fundamental to health at a cellular level, contributing greatly to balanced body systems or homeostasis. The science behind redox signalling molecules and the fundamental role they play in health and healing is developing fast. Available as both a liquid for internal use and a gel for topical use, there is a large body of anecdotal evidence showing its effectiveness with aiding, amongst other things, hormonal imbalances. I can personally attest to their benefit during menopause. Not available through retail outlets, this biotechnology product comes direct from the manufacturer. Go to this link for further information: