Natural relief from menopausal symptoms

Menopause is the point in time when a women's menstrual period stops.  Periods can stop for a while and then start again, so a women is considered to have been through menopause only after a full year without periods.  Generally this occurs between the ages of 45-55.

Perimenopause is the transitional period that precedes menopause.  Women in their mid to late 30's, 40's, and early 50's may transition in and out of a perimenopause state many times before they finally enter menopause.  During this time a women will have changes in her levels of the hormones estrogen and progesterone and may begin to experience menopausal physical and emotional signs and symptoms, such as hot flushes and depression, even though they still menstruate.  The average length of perimenopause is four years, but for some women this stage may last only a few months or continue for 10 years.

What symptoms might I have?

• Hot flushes - about 85% of women experiencing menopause will have hot flushes.  Hot flushes cause a warm or hot flushed sensation that usually begins in the head and face and then radiates down the neck to other parts of the body.
• Trouble sleeping - For most women, sleep problems during menopause usually take the form of waking up in the early morning and not being able to get back to sleep for half an hour or more.  Other women have trouble falling asleep when they go to bed at night.
• Mood swings - Many women experience mood changes and can feel more emotional or crabby.
• Trouble focusing - Forgetfulness or trouble focusing can also be a symptom experienced with menopause.
• Changes to skin and hair - Estrogen helps keep the skin smooth and moist.  The loss of estrogen during menopause makes the skin dry, thin, lax and transparent.  The blood vessels are easier to see, and the skin bruises easily.  Women can also experience thinning of hair in the temple region.
• Vaginal changes - Women may experience vaginal changes.  In particular, the tissues of the vagina and vulva may become thin and dry (called vaginal atrophy), which can lead to itching and discomfort.

How can I manage these symptoms naturally?
When we have menopausal symptoms, we are suffering from hormonal imbalance.  Fortunately, nearly all women can find relief from the symptoms of perimenopause and menopause by restoring that balance - naturally.

Optimal nutrition - Eat lots of fresh vegetables and ensure you are getting adequate amounts of good quality protein, fats and oils in your diet.  Reduce processed, sugary and carbohydrate foods.
Exercise - Regular exercise is probably one of the most effective ways of improving hormone balance and reducing menopause problems.

Herbs and minerals beneficial for managing menopause

• Maca - A South American herb used to balance hormones and build energy.  It is often helpful in relieving hot flushes and nourishing adrenal glands.
• Vitex - Normalizes the activity of the female sex hormones and is very beneficial during menopausal changes.
• Boron - Essential mineral for nutritional support of bone, hormonal and menopausal health.
• Sage - Supported with good scientific evidence to support hot flushes.
• Black Cohosh - Studies have shown effective support for hot flushes, and is also useful in managing the mood swings and irritability that may accompany menopause.
• Dong Quai - A traditional Chinese phyto-estrogen herb.  Helpful for hot flushes and is a good women's tonic in regular doses rather than for continuous use.
• Vitamin E - 800mg of natural Vitamin E per day may be of assistance in relieving hot flushes.
• Evening Primrose Oil - A good overall health booster for some women and is usually helpful for cramps.
• Theanine - Excellent for controlling the stress associated with the menopause

There are brilliant formulations available that combine a number of the above ingredients, specifically designed to support menopausal symptoms.  Women experience different symptoms during this time so visit your nearest Hardy's store for a consultation and expert advice on the best programme to minimise the impact of menopause.

The importance of calcium...
Adequate calcium and vitamin D are deemed essential for the prevention of osteoporosis in general, including postmenopausal osteoporosis.  Strong scientific evidence supports the effectiveness of calcium in helping to reduce the loss of bone density in the elderly and postmenopausal women.  Adequate vitamin D levels are required for optimal calcium absorption.