Menopause Strategies

Menopause can either be a gradual and natural process or a sudden surgical event due to hysterectomy. Hormone replacement therapy (HRT)  was typically prescribed to women who were going through "the change of life," as far back as the 1940s, to reduce the uncomfortable and often embarrassing hot flashes of mid-life, as well as the accompanying mood swings. The first HRT was derived from the urine of pregnant mares, from which we get the drug and its name, "Premarin." However, in 2002, HRT came under fire from the medical community when researchers determined that women who used hormone therapy were at increased risk of breast cancer, blood clots and stroke, which outweighed the limited benefits in terms of maintaining bone density and preventing colon cancer. Luckily, there are dietary supplements and coping strategies to relieve the symptoms of menopause naturally. 

Hot flashes and night sweats are the most obvious and irritating menopause symptoms and are a product of dropping estrogen levels as we age. As their name implies, hot flashes feel like a rush of heat, beginning from the top of the head and radiating throughout the body. If you're sitting in an air-conditioned room and suddenly break out in a sweat, the cooling effect, once the flash has passed, will be uncomfortable, and sometimes this cycle can go on repeatedly. As for night sweats, you may not even realize you're having them unless their effects wake you up with soaked bedding and hair. 

Mood swings are another byproduct of shifting hormone levels. Estrogen plays a role in regulating serotonin which, in turn, moderates emotions and mood. It is helpful to know that there are environmental factors that can trigger hot flashes and mood swings, such as the use of cigarettes, alcohol and caffeine, as well as over-eating and high stress levels. Proper nutrition and diet are the easiest ways to regulate estrogen levels naturally. Keep yourself well hydrated throughout the day, eat at least five servings of fruits and vegetables daily and consider adding tofu or soy milk to your diet to replace estrogen naturally with phytoestrogens.
Just as in real estate, "location, location, location" may be one mantra worth repeating in your menopause strategies. Situate yourself near a functioning window or an A/C vent to access ventilation when necessary or bring a small, battery-powered fan and set it up on your desk top. If you feel the heat rising due to a triggering event, get up and walk outside for a minute. This break will give you a cooling-off period, both in terms of alleviating the physical and emotional symptoms. Have a sweater draped around the back of your chair to use if you're suddenly bathed in sweat in a chilly room.

Black cohosh, a member of the buttercup family, has been used by native Americans as a remedy for pain relief in women. Pure Encapsulations offers their Black Cohosh Vegetarian Capsules, made with hypoallergenic ingredients, or Vitanica's Vegetarian Black Cohosh Capsules. For an easy-to-take liquid form, consider Herb Pharm's Black Cohosh Extract, made from certified-organic plants harvested from the forests of eastern Kentucky. 

Another native American remedy, noted for its anti-inflammatory properties, is evening primrose oil, which has been discovered by researchers to contain GLA, Gamma Linolenic Acid, essential for proper metabolism. GLA is responsible for manufacturing prostaglandins, which play a role in reducing the effects of inflammation and infections in the body, as well as promoting circulation and blood flow. Since the typical American diet often provides low amounts of essential fatty acids, most plentiful in cantaloupe and papaya, dark leafy greens and seafood, adding this supplement is a good idea. Consider Allergy Research Group's Evening Primrose Softgels, free of hydrogenated oils and preservatives or NOW's Evening Primrose Oil, also available in softgels.