Australian Fact Sheet: Vitamins for Menopause

About Menopause

Menopause is the natural occurrence that marks the end of the female reproductive years. It's the last menstrual period in a women's life. Most women reach menopause between 45 and 55 years of age.

Symptoms of Menopause

Apart from not having a monthly bleed for over 12 months, women sometimes experience other symptoms like night sweats, aches and pains, forgetfulness, headaches, irritability, reduced libido, frequent urination and vaginal dryness.

Vitamins for Menopause

Some vitamin products are believed to reduce the symptoms of menopause including:

• Black Cohosh
• Vitamin E
• B Vitamin Complex
• Red Clover

Black Cohosh

Black Cohosh is a well known supplement that is said to support female health around the time of menopause. Studies have documented that Black Cohosh may help support the physical and emotional changes that occur in a women's body during this time including hot flashes, night sweats, occasional sleeplessness and emotional issues. It is recommended that menopausal women wishing to supplement with Black Cohosh take 2mg of active ingredient per day.

Vitamin E

Vitamin E is a powerful antioxidant that helps to fight free radicals in our cells. It is sometimes called the 'menopausal vitamin' because it is said to have chemical activities similar to Oestrogen. It may be beneficial in the relief of hot flashes and the psychological symptoms of menopause. The recommended dosage of vitamin E is quite low at 15IUs, however many doctors prescribe larger volumes for menopausal women at 200-400IUs of Vitamin E twice a day.  Always see your doctor before supplementing with Vitamin E.

B Vitamins

The B vitamins are a group of nutrients that are involved in the functioning of the nervous system and in maintaining healthy skin, eyes, and hair. It has been suggested that menopausal women may benefit from taking a balanced vitamin B complex vitamin supplement to support the common menopausal symptoms of anxiety, poor sleep and loss of libido.

Vitamin B6 for women undertaking HRT

Women who undertake Hormone replacement therapy (HRT) are susceptible to deficiencies in vitamin B6 and may choose to supplement with this vitamin. The recommended dosage of vitamin B6 for menopausal women on HRT is 50-100mg per day.

Red Clover

Red Clover is found in many herbal forumulas for menopause and is said to help reduce symptoms including hot flashes, nights sweats, mood swings and irritability. The recommended daily dosage for menopausal women iwishing to supplement with Red Clover is said to be 800mg per day.

Where to get help for Menopause

Your doctor is the first port of call.

The Jean Hailes Medical Centre for Women 03 9562 7555

Disclaimer

Healthy Comparisons does not give or purport to give any medical or healthcare advice and is not qualified to do so. You should not under any circumstances substitute qualified medical advice with information found in this fact sheet. The information contained in this fact sheet does not take into account the physical state, medical status or health requirements of any particular individual which are relevant to the proper diagnosis and treatment of any problem, condition or disorder. You should never use or act upon this information without first properly consulting, and seeking proper information and advice from, a qualified healthcare professional. Healthy Comparisons, its related companies and its licensors expressly disclaim all responsibility for and liability in respect of the accuracy of the information provided in the website, its improper application and the consequences of anyone's failure to obtain a proper medical examination and advice from a qualified healthcare professional in the relevant circumstances.

© HealthyComparisons.com.au 2008

Women 51-70 years old

This information is based on the Nutrient Reference Values for Australia and New Zealand Including Recommended Dietary Intakes, the Dietary Guidelines for Australian Adults, Dietary Guidelines for Older Australians and The Australian Guide to Healthy Eating. These recommendations are for healthy people with standardised weight, height and estimated energy requirements and may not meet the specific requirements of individuals. Specific advice for individual needs should be sought from a qualified dietitian.

Healthy Eating Guidelines for Women aged 51 - 70 years

The Australian Guide to Healthy Eating recommends the following servings per day:

• 4-9 servings for 19-60 year old women or 4-7 servings for 60+year old women from the bread, cereals, rice, pasta, noodles group

An example of one serve is 2 slices bread; 1 medium bread roll; 1 cup of cooked rice, pasta or noodles; or 1 1/3 cups of breakfast cereal flakes.

There is an allowance of about 20g a day for poly or mono-unsaturated fats and oils that can be used to spread on breads or rolls or used elsewhere in the diet.

• 5 servings from the vegetables, legumes group.

An example of one serve is 75 grams or 1/2 cup cooked vegetables; 1/2 cup cooked dried beans, peas, lentils or canned beans; 1 cup of salad vegetables; or 1 small potato.

• 2 servings of fruit.

An example of one serve is 1 medium apple; 2 small pieces (150g) of fruit (apricots, kiwi fruit, plums); 1 cup of diced fruit pieces or canned fruit; 1/2 cup of fruit juice; or 1 1/2 tablespoons of sultanas.

• 2 servings from the milk, yoghurt, cheese group.

An example of one serve is 250 ml of milk; 250 ml of calcium-fortified beverage ; 40 grams (2 slices) of cheese; or 200g (1 small carton) of yoghurt.

• 1 serving from the meat, fish, poultry, eggs, nuts and legumes group.

An example of one serve is 65-100 grams cooked meat or chicken; 2 small chops; 2 slices of roast meat; 1/2 cup of cooked dried beans; 80-120 grams of fish fillet; 1/2 cup peanuts (almonds); or 2 small eggs.

Note: You get plenty of fats and oils from the amount used with cereal foods and from meat, eggs, cheese, peanut butter, margarine, etc so fats and oils are not included separately.

For more information, check out the Australian Guide to Healthy Eating at:
http://www.health.gov.au/internet/wcms/publishing.nsf/Content/health-pubhlth-strateg-food-recommend.htm

Energy requirements (kilojoules / day)

Energy requirements vary depending on age, gender, body size, activity levels, and whether or not the woman is pregnant or breastfeeding. The body's metabolic rate and energy requirements, tend to decrease with age. For more information on energy requirements, see your local dietitian or follow this link to the Nutrient Reference Values for Australia and New Zealand Including Recommended Dietary Intakes and go to page 20: http://www.nhmrc.gov.au/publications/_files/n35.pdf

Heights and weights are indicative. To convert mega-joules (MJ) to kilojoules, multiply by 1000.

Physical Activity

For the general adult population, regular physical activity is good for your body, good for your mind and makes you look and feel better. For example, physical activity can help to control:

• Weight (reduce body fat)

• Blood pressure

• Cholesterol

• Diabetes

• Bone and joint problems (eg arthritis)

Physical activity also reduces the risk of heart disease, stroke and some cancers. It helps to manage pain, helps to maintain and increase joint movement and helps to prevent fall and injury.

Physical activity can reduce stress and anxiety, improve concentration, improve self-confidence and reduce feelings of sadness.

Physical activity gives you more energy, helps you sleep better, helps you to relax, helps you to meet people and make friends, is fun and tones your body.

All adults should try to

1. Think of movement as an opportunity, not as an inconvenience.

2. Be active every day in as many ways as you can.

3. Put together at least 30 minutes of moderate-intensity physical activity on most, preferably all, days.

4. If you can, also enjoy some regular, vigorous activity for extra health and fitness.

Why 30 minutes?
30 Minutes is needed to keep your heart, lungs, muscles and bones in good working order. But if you can’t do 30 minutes now, start with 10 minutes once or twice a day. After two weeks, make it 15 minutes twice a day and you will have reached your goal of 30 minutes a day. If you can do more than this, there will be additional benefits. If you can’t get to 30 minutes a day, don’t worry. Any amount of additional physical activity will improve your health.

What is moderate activity?
Moderate intensity means you don’t have to puff and pant. You don’t have to work up a sweat – but if you do – it’s OK. Brisk walking is great moderate activity. If you don’t like walking, try working in the garden or going for a swim.

Don’t forget to consult your Doctor before commencing physical activity or if you have a medical condition.

Physical activity is particularly important for women in this age group to help prevent or delay the onset of osteoporosis (see section below “Reducing the risk of Osteoporosis”.

Healthy Eating for Women aged 51 - 70 years

The nutritional needs of women change after they go through menopause. The lower levels of the hormone oestrogen that occur after menopause increase women’s risk of heart disease and osteoporosis. A woman's energy requirements also tend to drop at this time. If you eat more energy (kilojoules) than your body needs, this will lead to weight gain, and can increase the risk of developing Type 2 Diabetes, heart disease and some cancers.

Reducing the risk of developing Heart Disease

After menopause, reduced oestrogen levels lead to a decrease in the production of High Density Lipoprotein (HDL) cholesterol and an increase in the production of Low Density Lipoprotein (LDL) cholesterol. LDL cholesterol is a ‘bad’ cholesterol because too much of it in the bloodstream can build up into fatty deposits causing narrowing of the arteries leading to heart disease and stroke. HDL cholesterol is a ‘good’ cholesterol because it helps to take the LDL cholesterol out of the bloodstream.

To maintain the health of blood vessels and help prevent heart disease after menopause try to:

• Limit your intake of saturated fats as these increase LDL-cholesterol production. Saturated fats are commonly found in animal foods such as fatty meats and sausages, butter, cream, full cream dairy products, and in take away foods and commercially baked biscuits and cakes. Coconut and palm oils are also high in saturated fats. Cut down your saturated fat but retain essential nutrients in your diet by choosing lean meats and reduced fat dairy products.

• Have fats in moderately small amounts. When choosing fats, select poly- or mono-unsaturated margarine or oils. Nuts and seeds mostly contain these types of fats. Mono-unsaturated oils include olive and canola oil. Poly-unsaturated oils are vegetable oils (sunflower, safflower, corn, soy).

• Include fish in your meals at least 1 to 2 times a week. Fish contains omega - 3 fatty acids, which can reduce blood fats and blood clotting. Fish with edible bones is also a good source of calcium.

• Include a variety of fruit and vegetables. They are high in anti-oxidants, which help prevent damage to blood vessels.

• Eat high fibre foods such as oats and legumes as these may help reduce cholesterol levels, and remember to drink plenty of water to assist the body in handling a higher intake of cereal fibre.

These tips can also help manage a healthy kilojoule intake to promote a healthy body weight.

Reducing the risk of developing Osteoporosis

Lowered levels of oestrogen in the blood lead to a gradual loss of bone strength and density. This thinning of the bones during and after menopause can lead to a condition called osteoporosis, where there is an increased risk of bone fractures.

To help slow down the loss of bone:

• Maintain an adequate calcium intake (see more information under 'Calcium');

• Limit use of salt and alcohol. These can interfere with the body's balance of calcium because they increase the amount of calcium lost in the urine;

• Do some regular weight-bearing exercise eg a circuit on machine weights at a gym, exercises with free weights or exercises that use your own body weight as resistance eg push-ups, squats, and crunches.

• Maintain a healthy body weight. Being underweight (body mass index of less than 18) increases the risk of developing osteoporosis.

Calcium

Calcium is important for the development and maintenance of the skeleton. People lose bone mass as they age, so it is important to increase the amount of calcium in the diet to slow down the process. Post menopausal women lose bone at a rate of approximately 1-2% per year.

On average, women aged 51-70 years require 1,100mg/day of calcium but because of individual variability some need as much as 1,300mg/day. Calcium can be found in foods like milk, cheese, yoghurt, fish with edible bones (salmon, sardines), legumes, calcium fortified soy products (milk, tofu) and fortified breakfast cereals.

Vitamin D

Vitamin D is necessary for calcium absorption. Vitamin D can be found through exposure to sunlight and through dietary sources such as margarine, dairy products, oily fish and eggs. Housebound people or those who work long office hours may not be getting enough Vitamin D.
On average, women aged 51-70 years require 10 µg (micrograms)/day of Vitamin D (1 g = 1000 µg). Additional Vitamin D can be obtained from supplements if necessary (no more than 10 µg/day to avoid toxicity).

Iron

While women after menopause no longer need the same amounts of iron as during child-bearing years, iron is still an important nutrient throughout life. Particularly women who are 'watching their weight' and eating small amounts may be at risk of low iron levels. Some medications and blood loss from disease can also cause iron deficiency. Symptoms of iron deficiency are tiredness and breathlessness.

There are two different types of iron found in food: haem iron and non-haem iron. Haem iron is found in red meat, fish and poultry and is easily absorbed by the body. Non-haem iron is found in plant foods such as leafy green vegetables, legumes and iron-enriched breakfast cereals. The body does not absorb iron as readily from plant sources as from animal sources.

Including foods high in Vitamin C with a meal that contains foods high in iron may increase the absorption of iron from the total meal. Vitamin C can be found in fruits, vegetables and juices. The opposite effect is found with tea, coffee and unprocessed bran. These can inhibit iron absorption.

Women aged 51-70 years have an average daily requirement of 5mg of iron, but because of individual variation some may need as much as 8mg/day.

Zinc

Zinc has a role in wound healing and immune function. As people age they absorb zinc less efficiently and some medications can also impair the body’s ability to absorb zinc. Having a low zinc intake can have an impact on food intake by reducing taste sensation. As taste declines in the ageing process, this can seriously affect food choice. Women in this age group should make a special effort to eat foods high in zinc such as seafood (especially oysters), red meat, liver, kidney, chicken, eggs. Other sources include milk, whole grains, wholemeal bread, legumes, nuts, and parsley.

Women aged 51-70 years have an average requirement of 6.5mg/day for zinc but because of individual variation some may need as much as 8mg/day.

Fibre

Fibre is important for a healthy digestive system. Wholegrain cereals, bread and pasta are higher in fibre than the refined or white alternatives. Fibre is also found in fruits and vegetables. Using a large variety of these foods is recommended for everyone.

Be wary of using fibre supplements to increase your fibre intake as this can affect your body’s ability to absorb nutrients like iron, zinc and calcium. It is much better to get fibre naturally from food sources. It is also important to drink lots of water to assist the body in handling a higher intake of fibre

On average, women aged 51-70 years require about 25g/day of dietary fibre.

Protein

Protein is an important nutrient for the healing and maintenance of body tissues, including skin and muscle. Protein requirements increase as we age. They are also increased when you have surgery, or experience illness or physical injury. Protein can be found in foods like meat, fish, poultry, eggs, soybeans and nuts.

On average, women aged 51-70 years require an average of 37g/day of protein but because of individual variation, some might need as much as 46g/day.

Fruit and vegetables (including legumes)

Fruit and vegetables contain many vitamins and minerals essential for good health. They also contain anti-oxidants, which provide protection against disease. They are also low in fat and high in fibre. People who consume diets high in fruit and vegetables have lower risk of coronary heart disease, diabetes, some forms of cancer, obesity and cataracts.

Dark green, yellow and orange fruit and vegetables are good sources of vitamin A eg carrot, pumpkin, spinach and rockmelon. Vitamin C is found in fruits and vegetables such as tomatoes, capsicum, broccoli, cabbage, citrus fruit (eg oranges), rockmelon and kiwi fruit. Both fruit and vegetables also contain dietary fibre. Fruit and some vegetables contain soluble fibre, which may help lower blood cholesterol levels. Insoluble fibre is found in vegetables and helps to prevent constipation. Because fruit and vegetables are low in fat, they have a low energy (kilojoule) content.

For some handy tips on how to include more fruit and vegetables in your day – check out the Healthy Active Website www.healthyactive.com.au/

Water

Water is essential for good health. All biochemical reactions in the body occur in water and it is required for digestion, absorption, transportation, dissolving nutrients, elimination of waste and temperature regulation. Chronic mild dehydration increases the risk of kidney stones, urinary tract cancers, colon cancer, mitral valve (in the heart) collapse, constipation, as well as diminished physical and mental performance.

Pure water should be everyone’s main drink. Other drinks will also contribute to fluid requirements but caffeine (found in some beverages and soft drinks) and alcohol act as diuretics. This means that the body is actually losing some of the water to get rid of caffeine and alcohol in these drinks through urination.

Requirements differ depending on climate, physical activity and metabolism, but an adequate intake for women aged 51-70 years is 2.1 litres a day or about 8 cups (this does not include water obtained from food).

Salt

High salt diets can increase the risk of high blood pressure, heart failure, osteoporosis and stomach cancers. Overweight women may be more sensitive to the effect of salt on their blood pressure so it is especially important for them to reduce the salt in their diet. In some cases, reducing dietary salt may reduce the requirements for blood pressure medication, but medical advice must be sought prior to changing medications levels.

It is therefore important for adult women to be aware of the salt content of foods in their diet to ensure they are not eating too much. Women should aim to keep their daily intake of sodium between 460-920 mg/day.

Foods high in salt are largely commercial or processed foods. Low amounts of salt are found in natural unprocessed foods. Foods high in salt, or sodium, include: table, sea and vegetable salts; anchovies; monosodium glutamate (MSG); soy sauce; bottled sauces; gravy; stock cubes; deli meats; canned vegetables and packet soups.

Reducing salt in the diet can be easy, it just involves making a few small changes to the foods you choose and the methods you use to cook them. Try these ideas:

• Leave the salt shaker off the table. This will remove the temptation to add it to your plate

• Use herbs, spices and a variety of foods to flavour meals rather than adding salt

• Choose fresh foods rather than packaged varieties where possible

• Cut down on the salt you are eating gradually. Your taste will slowly adapt to eating less salty foods

• Look at the salt (sodium) levels on product labels and choose salt-reduced products where possible

• As breads and cereals are a major contributor to salt intake in Australia, look for salt-reduced varieties

• Cut down on the salt you are eating gradually. Your taste will slowly adapt to eating less salty foods

What about phytoestrogens?

You may have heard about including phytoestrogens in the diet, both during and after menopause to help overcome the effects of the natural lowering of oestrogens produced by the body.

Phytoestrogens are substances found in some plant foods such as legumes particularly soybeans, whole grain cereals and seeds and it is understood they may behave like human oestrogen in the body. The effect of phytoestrogens appears to be much weaker than, for example, the oestrogen in hormonal therapy (patches or tablets).

The consumption of a phytoestrogen-rich diet has also been linked in population studies to reduced rates of heart disease and possibly cancer although other studies have shown increased cancer risks with high intakes.

The populations that have high phytoestrogen intakes also eat mostly fruit and vegetables and consume minimal animal fat. So it is unclear whether or not the lower disease rates in these populations are related to their overall diet, or if it is linked to the specific effects of phytoestrogens. This is a topic of great interest to nutrition researchers.

Taking phytoestrogen supplements or changing your diet to consume foods high in phytoestrogens can not be justified at this stage.

Example of a Healthy Meal Plan for a 59 year old woman

This example is based on a 59 year-old woman, about 1.6m in height weighing about 56kg, who is moderately active. For example she might walk regularly, maintain her garden and look after her grandchildren in the afternoons. The meal plan is designed as a guide and meets recommended dietary intakes. The meal plan is an example for a single day, the Australian Dietary Guidelines recommend eating a variety of foods every day to meet nutritional needs.

Energy Requirements (kilojoules/day)

• About 9,300kJ/day (2,200 calories/day)

Variation to Energy Expenditure depending on Physical Activity Level for a 59 year old woman, about 1.6m in height and weighing about 56kg.

© Commonwealth of Australia 2005

Menopause and Managing The Symptoms Naturally

Menopause, also known as 'the change of life', occurs in women from their late forties onwards. Age that it starts varies due to genetic and lifestyle factors. It is a period of time in a mature woman's life marked by the stopping of her menses (period) due to decreasing levels of reproductive hormones, particularly oestrogen.  This means the woman has finished with her child-bearing years but that is ALL that is finished! Some women embrace their menopausal years as their fun, fantastic "me" years! Oestrogen has many roles to play in a woman's body and lowering levels have an effect on certain functions. Symptoms can arise during this phase and can last anywhere from 1-10 years. I thought I would outline a few of these changes and include alternative tips for managing them.

Oestrogen has a 'bone protective' effect and so with lower levels in older age, bone disease such as osteoporosis is of greater risk. To ensure bones don't lose their density, taking a good daily calcium supplement and exercising daily (including resistance exercise such as weights, pilates and swimming) will reduce the risk of bone problems.

Emotional changes are unfortunately part of menopause just like any major hormonal swing (think of pregnancy and PMS!) and talking about how you feel with your peers, friends and family, your doctor, counsellor or natural therapist is very important. Also relaxing and reducing stress wherever possible can ease the moodiness and anger you may be feeling. See list below for some stress reducing ideas.

The lubrication we experience during arousal is also thanks to hormones and sex can become dry and painful if that lubrication has diminished.  Using natural lubrication gels (best are made from kiwi fruit extracts such as the brand 'SYLK' or an organic coconut oil) will enable the sex life to get right back on track. Hey, it might even get better as contraception doesn't need to be an issue anymore!

Certain foods and herbs can also have 'oestrogen-like' activity in the body and can therefore reduce symptoms of menopause. Eating more soya based foods such as tofu, tempeh, and soya milk, and eating flaxseed meal or oil, will help with symptoms like hot flushes. Herbs such as Black Cohosh and Red Clover can be taken in tincture, tea or tablet form and can display an 'oestrogen-like' action also. There are many supplements available from healthfood stores and pharmacies to help with menopause symptoms that may contain these herbs.

And of course menopause would not be complete without hot flushes! Below is a list of ways to reduce these occurring by staying away from certain triggers.

Hot flushes can be triggered by a variety of stimulants such as:

• Spicy food (cayenne, chilli, ginger, pepper)
• Acidic foods (pickles, citrus, tomatoes, capsicum)
• Hot drinks
• Caffeine  (coffee, black tea, cola's)
• Alcoholic drinks including wine, beer and spirits
• White sugar
• Hydrogenated or saturated fats (meat, margarine, butter) try and use olive and flax oils instead, and eat more organic chicken and fish. Stick to very lean red meat occasionally.
• Stress! So make sure you have a relaxing outlet as stress is part of life, for eg. yoga, tai chi, walking, swimming, art and craft, meditation, gardening, visits with friends, baths and spas, massage, reading, watching a movie. Every day, do something for yourself that makes you feel relaxed.
• Hot weather – can be unavoidable so make sure your clothing feels light and loose and is a fabric that can breathe
• Hot tubs and saunas
• Tobacco and marijuana
• Intense exercise, especially sex! (In these cases I think the flushes are worth it!)
• Anger, especially if you can't express it, so if you feel like there is suppressed anger in you – beat up a pillow or yell in your house or car – get it out!

Whatever you experience during menopause, don't let it be an excuse to sit life out.  Embrace it and run with it and show the world what a powerful and beautiful woman you are!

Alisha Forbes is a clinical Naturopath and freelance health article writer with diplomas in Herbal Medicine and Nutrition.  Alisha also has a monthly blog on Healthy Comparisons.

Should You Take Menopause Diet Pills?

As menopause begins women often find many less than ideal images entering their minds. One typical concern is that menopause will make you pile on the pounds like never before.

Indeed, as people age and start to enter their forties and fifties their metabolism does begin to slow down. What is very important to remember is that there is no concrete evidence as yet that menopause its self causes weight gain.

Any weight issues experienced during menopause, e.g. bloatedness, are often be blamed on the menopause it's self, typically wrongly. Menopause diet pills are not the solution to people's particular weight gains.

Pills specifically aimed at reducing weight during menopause are misleading. The phrase 'whilst experiencing hot flashes and mood swings you exercise, you barely eat, and you still pile on the pounds in areas you never had before' can often be seen on menopause diet pill containers. These are pure marketing trash designed to prey on women's insecurities in order to make sales. Often someone with the title of doctor will have supposedly helped to create these wonder pills that have been tried and tested for up to more than two decades. Pills such as these are typically the standard dieting pills from one of the many manufacturers, simply with a different name on the front of the packet. In no way are they specific to menopause.

Other pills on the market may have more of an effect with burning fat but should not be taken by menopausal women due to various substances contained therein actually potentially increasing the wide ranging uncomfortable symptoms of menopause.

Any product which contains caffeine or a similar caffeine shaped chemical compound should ideally be avoided. Many additives on pill box labels contain this type of ingredient e.g. kola nut, guarana, green tea extract, yerba mate and bitter orange (citrus aurantium).

Caffeine acts to heighten menopausal difficulties, but also can create another set of irritating side effects. Not uncommon are nervousness, elevated blood pressure, cases of the jitters and palpitations of the heart.

If pills must be taken for anything, unless approved by your doctor, they should be vitamin-specific pills used to increase certain vitamins and minerals in your diet.

If you want to loose weight whilst undergoing menopause then standard fitness advice is what is required. Consume a moderate quantity of healthy and varied food whilst also frequently exercising at the appropriate pace for your level of fitness. A healthy diet lowers your blood cholesterol levels, provides just the right energy required for the day and has been known to improve your positive outlook on life. Regular exercise has been seen to raise your metabolic rate, aiding weight loss, and lower stress and the risk of a multitude of serious diseases, such as osteoporosis, diabetes and cancer.

Source: http://www.healthguidance.org/authors/453/Alex-Rider 

Alex Rider

Various air purifier reviews by Alex Rider can be seen on http://www.airpurifierstop.com. 

The Menopause

Over 20% of the female population is post-menopausal and it is estimated that by 2025 there will be 13.6 million women over 50 years of age in the UK. It is vital then that women know what treatments are available to help manage symptoms of menopause and to know that those choices can include a natural approach.

There are two views of the menopause - one, that it is a natural event and the other that it is a hormone deficiency disease. If it is taken that the menopause is a natural stage in a woman's life then it is something that the body can cope with perfectly well if given the chance. This is, of course, in sharp contrast to the view of many medical practitioners, who regard the menopause as an illness caused by falling levels of hormones for which HRT is the treatment.

What is the menopause?
The average age for the menopause in the UK is 51 and it happens because a woman literally runs out of eggs. One sign that the menopause is approaching is a surge in follicle-stimulating hormone (FSH). This hormone causes the follicles in the ovaries to grow and is released every month in a normal cycle. In the run-up to the menopause (the peri-menopause), the number of cycles in which eggs are not released increases. Oestrogen begins to decline and ovulation becomes less likely, although a woman can still have periods. Without rising levels of oestrogen to send a message back to the pituitary gland telling it to produce smaller amounts of FSH, the levels of FSH in the bloodstream increase.

Symptoms of the menopause
Not all women have a miserable time during the menopause. Symptoms can vary and some women sail through - the only thing they notice is that their periods have stopped. While others can experiences such extreme night sweats that they have to get up to change their night clothes two or three times a night, or even take a shower in the middle of the night.

Symptoms of the menopause can include hot flushes, night sweats, vaginal dryness, mood swings, declining libido, osteoporosis, ageing skin, lack of energy, joint pains, weight gain, headaches and changes in hair quality.

Hormone Replacement Therapy (HRT)
HRT was originally introduced in the 1930s but in the last few years a number of well-respected clinical trials have shown that the risks of taking HRT, in terms of higher risks of breast cancer, heart disease, strokes and thrombosis, do not outweigh the benefits.

In 2002, the large Women's Health Initiative Study was abandoned after 5 years instead of running for 8, because the risks of taking HRT did not outweigh the benefits. The study found that women taking HRT had a 26% higher risk of breast cancer, a 41% increase in the chance of a stroke and a 29% increased heart disease risk.

Coupled with this is the fact that many women have taken this research to heart and 20-30% of women do not collect their HRT prescription and 20% stop within nine months of taking it. Putting these statistics together with those women where HRT is contraindicated because of a history of breast cancer or thrombosis then it is easy to see that there is a large population of women who are not on HRT and need another way of managing the symptoms.
There are also some women who want to manage the menopause without drugs. They view the menopause as a natural event and are looking to treat the menopausal symptoms with natural remedies.

Also contrary to popular myths, a study in the New England Journal of Medicine, in 2003, showed that there was no significant difference between women taking HRT versus a placebo in terms of quality of life. Those taking HRT did not report sleeping better, more energy, less depression, better general health or more sexual satisfaction.

Women need to know what choices they have around the menopause and if they knew there were safe, effective and natural remedies that can help combat the hot flushes and night sweats, would they want to put themselves at risk of getting breast cancer, heart disease and/or blood clots by taking HRT?

Dietary changes
A well-balanced diet is essential during the menopause as it enables the body to adjust automatically to the hormone changes. Eating a good amount of fresh fruit and vegetables and also including phytoestrogens in the form of chickpeas, lentils, soya, kidney beans etc is important. Caffeine in tea, coffee and other drinks can bring on a hot flush for many women. The same can apply to spicy foods and alcohol.

Phytoestrogens
One of the questions that most perplexes scientists is why and how the menopause is experienced so differently around the world. Up to 85% of Western women will experience hot flushes compared to only 14% in some Asian countries. As a result, scientists have been studying the benefits of a group of plant hormones known as phytoestrogens which occur naturally in certain foods such as soya, chickpeas and lentils.

Almost all fruit, vegetables and grains contain phytoestrogens in varying strengths but it is the isoflavones (one of the classes of phytoestrogens) that are the most beneficial kind. They are found in legumes such as soya, lentils, chickpeas and so on. In the human gut, bacteria convert isoflavones into substances that have an oestrogenic action, although they are not themselves hormones, which is why fermented soya foods such as miso and tempeh are thought to be especially beneficial.

An average Japanese woman's daily intake of isoflavones is between 20 and 80mg per day, in Asian women's diets about 45mg per day, while American and British women generally consume between 1-3mg per day.

Also linked to this issue is the fact that in some parts of the world, notably the Far East, breast cancer is not the major killer it is here in the West. The UK seems to have a breast cancer death rate which is about six times higher than that of women in Japan. Studies conducted in the USA have shown that when Japanese women move to the West, they develop more cases of breast cancer. The level then rises to one similar to that seen here. Many experts think the main factor is diet and this borne out by the fact that as the traditional Japanese diet becomes more Westernised, cases of breast cancer are increasing among Japanese women in Japan itself.

At the same time as the clinical trials are showing beneficial effects of consuming phytoestrogens, there has also been some negative press claiming that soya can accelerate brain ageing, lead to thyroid problems and cause reproductive problems. Unfortunately, most of this research is unpublished and has been conducted on animals. Also the studies have tended to use soya protein isolate rather than soya wholefoods.

There are a number of key points which should be emphasised for menopausal women.

These include:

>> Stabilise blood sugar levels by reducing the amount of sugar and refined foods in the diet and eating little and often to reduce the toll on the adrenal glands
>> Reduce or eliminate caffeinated drinks such as tea and coffee which contribute to the blood sugar problem but also act as diuretics depriving the body of vital nutrients and trace elements
>> Ensure a good intake of essential fatty acids from oily fish, nuts and seeds which help lubricate the joints, skin and vagina
>> Avoid soft fizzy drinks which contain high levels of phosphorus and increase the risk of osteoporosis by increasing urinary calcium excretion
>> Include a good intake of phytoestrogens in the diet from many sources and not just soya

Vitamins and Minerals
Women are not getting everything they need from their food. The National Diet and Nutrition Survey published in 2003 which looked at adults aged 19-64 showed that only 15% of women actually achieved the five-a-day target for fruit and vegetables. With vitamins and minerals, 74% of women failed to achieve the Reference Nutrient Intake (RNI) for magnesium, 45% for zinc, 84% for folic acid and 15% for vitamin D, which are all important nutrients for women around the menopause and in the prevention of osteoporosis.

So, as well as eating a healthy diet, supplementation is beneficial during the menopause not only to ensure adequate nutrients for maintaining healthy bones but also to help with menopause symptoms.

A good quality multivitamin and mineral, designed for the menopause, should form the foundation of the supplement programme. And then particular emphasis should be put on the following nutrients:

Vitamin E
This is an important vitamin to consider at the menopause. Over many years clinical studies have shown its effect on reducing hot flushes and night sweats. Vitamin E is also helpful for vaginal dryness and one study showed that just 400iu taken daily for between 1 and 4 months helped 50 percent of the women taking the vitamin E supplement.

Vitamin C
Vitamin C is known for its beneficial effect on the immune system, strengthening blood vessels and also for its role as an antioxidant in the body. So not only is Vitamin C important for preventing illness, and for supporting your health in general, but it also has specific benefits at the menopause. Giving women vitamin C with bioflavonoids has been shown to help reduce hot flushes.

Vitamin C helps to build up collagen, which gives skin its elasticity, and is therefore helpful in the prevention and treatment of vaginal dryness (which can cause discomfort when the vagina loses some of its 'stretch'). It can also help retain the elasticity in the urinary tract and so prevent leakage or stress incontinence, which is common at the menopause. Collagen is also important for your bones.

B Vitamins
These are called the 'stress' vitamins because they are enormously beneficial when you are under a great deal of pressure. Symptoms of B-vitamin deficiency include anxiety, tension, irritability, lack of energy and poor concentration, which are symptoms often associated with the peri-menopause

Essential Fatty Acids (EFAs)
Signs of an essential acid deficiency are dry skin, lifeless hair, cracked nails, fatigue, depression, dry eyes, lack of motivation, aching joints, difficulty in losing weight, forgetfulness, breast pain - all symptoms that could be 'blamed' on the menopause. They need to be supplemented around the menopause because they can help with many of the symptoms. Furthermore, because they help to 'lubricate' the body in general, they can help with vaginal dryness.

Magnesium
Magnesium is known as 'nature's tranquilliser', so it can help with symptoms such as anxiety, irritability and other mood changes during the menopause. But magnesium is also an important mineral in relation to bone health at the menopause as it helps to metabolise both calcium and vitamin C and to convert vitamin D into the active form needed to ensure efficient absorption of calcium.

Herbs
There are a number of herbs that have traditionally been used at the menopause:

Black cohosh
From all the published research, the herb that has the most dramatic effect on hot flushes and night sweats is black cohosh. It was originally used by Native North Americans and is very effective in helping with hormonal imbalances. It has a generally calming effect on the nervous system and can be helpful with other symptoms include anxiety, tension and depression, as well as the hot flushes and night sweats.
Other useful herbs at the menopause include agnus castus, dong quai, sage and milk thistle. It is best to buy organic herbs where possible.

Conclusion
Women can now live 30 to 50 years past the menopause and they want to live those years in good health and free from symptoms. By helping women to eat well, take appropriate supplements and exercise, their health will improve, which enhances the quality of their lives. Good nutrition, together with the right supplements, enables the body to adjust to the changes at the menopause automatically and keeps the skin and hair soft, minimises aching joints and stiffness, slows the ageing process, controls weight naturally without dieting, maintains libido and helps to prevent osteoporosis, heart disease and possibly cancer. So the message is that as therapists, there is a lot that you can do to help women help themselves. TT

Dr Marilyn Glenville PhD is the UK's leading nutritional therapist specialising in female hormone problems. She is a Fellow of the Royal Society of Medicine and a registered nutritionist. Dr Glenville is the author of a number of internationally best-selling books including 'Natural Solutions to Infertility', 'New Natural Alternatives to HRT' and 'The Nutritional Health Handbook for Women'.

She works in a gynaecology clinic in London. For more in depth information look on Marilyn's website www.marilynglenville.com. If you are interested in a consultation you can contact Dr Glenville's clinic on 0870 5329244 or by email: health@marilynglenville.com

Healthy Diet During Menopause

Maintaining a healthy diet is important at any stage in life. But during menopause, it may be even more important. Since you will be losing estrogen, it is essential to get enough vitamins and minerals throughout the day to improve overall health. Losing calcium is another factor women have to deal with as they age. By learning how to eat at the beginning stages of menopause, you will be eating better and feeling better for years to come.

Eat foods that are high in fiber. Fruits, vegetables such as broccoli and spinach are great sources of many vitamins and also fiber. Fiber will keep your bowels clean which will give you more energy during the day.

Getting more calcium into your body will help keep your bones healthy and also help when losing weight. Drink plenty of milk and eat foods such as yogurt, cheese, and dark green leafed vegetables will help you achieve your daily allotment, which should be 1000mgs per day. Avoid foods that are high in sugar and fat. This includes most dessert items as well as bacon, and hot dogs.

Once you have modified your diet, you will begin to have more energy and you will begin to sleep better at nighttime. In addition to eating properly, it is also important to exercise as well. Drink plenty of water in order to stay hydrated and try to walk or perform some other sort of exercise at least three days a week. Menopause is not the end of your life, but rather a beginning of the next half of it.

Source: http://www.healthguidance.org/authors/504/Jeanette-Pollock 

Jeanette Pollock

Jeanette Pollock is a freelance author and website owner of http://www.infertilitydomain.com. 

Menopause Relief

Menopause can be a difficult time for many women. Reductions in circulating estrogen hormone levels result in a number of physical and physiological changes, which in turn may lead to mental and emotional stress. While short-term hormone replacement therapy helps many women, most symptoms of menopause can be relieved with simple lifestyle changes.

Weight gain during menopause can be distressing. Shifting to a low-fat, high-fiber diet and controlling overall dietary intake can help control weight gain. Diets rich in phytoestrogens, or plant estrogens, may offer additional relief. Soy products, such as tofu, soy milk and soy powders are rich in phytoestrogens, and help lower cholesterol. Linseed products are also a good source of phytoestrogens. Regular exercise, for approximately 30 minutes several times a week, can also help control weight gain. Added benefits of regular exercise are conversion of fat into lean muscle mass, which helps burn off excess calories even while resting. Furthermore, exercise may help improve conditions such as low energy levels, mood swings, sleeplessness, high blood pressure and diabetes.

Many women suffer from irritability, mood swings, and depression during the onset of menopause. While some of this may be attributable to the stress of undergoing a major life change, any such symptoms should be carefully evaluated by a physician and appropriately managed. Depending on the severity of symptoms, lifestyle or drug treatments may be prescribed. While there is no scientific proof of its efficacy, some women claim the herb St. John's Wort offers relief in depression. Any attempts at self-medication should be discussed with a physician.

Dry and wrinkled skin is a common complaint among menopausal women. Estrogen skin creams may help; these can be prescribed by consulting a dermatologist. Stopping smoking helps maintain healthy skin and has numerous other health benefits. Avoiding excessive exposure to direct sunlight, and using UV-ray blocking skin creams, can also offer relief.

With a healthy diet and exercise, menopausal women can improve distressing symptoms such as weight gain and mood swings. For more serious depression, drugs may be prescribed, and for wrinkles, estrogen cream and avoiding the sun can help.  

Early Menopause provides detailed information on menopause, early menopause, male menopause, menopause and osteoporosis and more. Early Menopause is affiliated with Endometriorsis And Infertility. 

Menopause - the Wise Woman Way

by: Susun Weed

WHAT IS MENOPAUSE?

To the MD, menopause is the last drop of blood a woman sheds. A woman can be peri-menopausal (around menopause) or post-menopausal (after menopause) but she can never be menopausal, according to this definition.

To most women, however, the years between the first suspicion of change and the final menses constitute the menopausal years, and we are menopausal throughout that time. This decade of transition is compared by some to non-stop PMS, by others to an extended pregnancy. I see it as a second puberty.

Menopause is puberty prime, and the change from a familiar, known self to new and unknown self is the same: amazing, difficult, rewarding, exasperating, and momentous.

THE STORY OF MENOPAUSE

The onerous physical/emotional changes that accompany puberty and menopause are strongly influenced - both positively and negatively - by cultural, familial, and personal beliefs.

If we expect our new self to be more powerful, more exciting, more interesting than our old self, we willingly undergo discomfort, pain, sleeplessness, emotional variability, and a host of annoyances and distresses. In America today, this is may be the case when we experience puberty, pregnancy, birth, and lactation.

If we expect our new self to be a weaker, less interesting, grayed-out version of our older self, we will naturally resist changing and find the normal abnormalities of change intolerable. This is often the case when American women encounter menopause.

The purpose of this article is not to examine why this is so, or how it came to be so, but to offer a different view of menopause. I want to share with you the teachings I have received from the Ancient Ones, the ancient grandmothers who tell the women's mystery stories. That your journey may be made richer.

GREEN BLESSINGS

And let's take some simple herbal helpers with us on our menopausal journey. Their abilities are subtle and far-reaching. They can help us ease symptoms, provide us with optimum nourishment, help us create healthy hearts and healthy bones, and open us to the uplifting power of Nature.

Nourishing herbal infusions provide an abundance of minerals, vitamins, proteins, and phytoestrogens (plant hormones that are similar to estrogen) at low cost and with little effort.

To make a nourishing herbal infusion:

• Place one ounce by weight (about a cup by volume) of dried herb (do not use fresh) in a quart jar and fill to the top with boiling water.
  
• Cover tightly and allow to steep for at least four hours. Overnight is fine.
  
• Strain and refrigerate.
  
• Drink 2-4 cups a day, hot or cold, mixed with other liquids (water, juice, rum, coffee for example) or taken neat.

I rotate through four nourishing herbs: oatstraw, stinging nettle, red clover, and comfrey leaf. Each herb has special benefits for menopausal women. These four herbs, taken one at a time, and infused in water, are completely safe to use. (They may not be safe if taken in tinctures or encapsulated). I have drunk nourishing herbal infusions on a daily basis for more than twenty years.

But before we go further, let's talk about the purpose of menopause.

THE PURPOSE OF MENOPAUSE

Menopause may be a prime factor in women's greater longevity.(1)

Dr. Kristen Hawkes of the University of Utah reports that Hadza women in their 50s, 60s, 70s, and beyond gather more food than men or women of other ages and they are as important to the survival of their grandchildren as the children’s mothers are.(2)

The postmenopausal woman is the one who has the stored wisdom to help her community survive. She is the Wise Woman, the one who gives us all a survival edge. Dr. Jared Diamond of the University of California at Los Angeles Medical School maintains that menopause is "among the biological traits essential for making us human."(3)

Dr. Hawkes believes that not only did prehistoric women survive past the age of menopause, but that they were instrumental in freeing our ancestors to exploit new habitats, explore new places, and ultimately to spread across the entire planet.(4)

MENOPAUSE AS ENLIGHTENMENT

As a long-time student of yoga, I am struck by the many similarities between menopausal symptoms and the well-known esoteric goal of 'awakening of the Kundalini.'

Kundalini is a special kind of energy known in many cultures, including Tibetan, Indian, Sumerian, Chinese, Irish, Aztec, and Greek. Kundalini is said to be hot, fast, powerful, and large. It exists within the earth, within all life, and within each person.

Kundalini is usually represented as a serpent coiled at the base of the spine, but women's mystery stories locate it in the uterus - or the area where the uterus was, if a hysterectomy has occurred.

Yogis spend lifetimes learning how to wake up their Kundalini so they may experience enlightenment. Success causes a surge of super-heated energy to travel through the body, firing the nerves, dilating blood vessels, and altering the nature of reality. Sounds like a hot flash to me.

If Kundalini is released over and over, as it is during menopause, it causes changes in the functioning of the endocrine, cardiovascular, and nervous systems.

Wise women use nourishing herbal infusions, especially nervous-system strengthening oatstraw, fermented foods, such as yogurt, and seaweed (as a food, not a supplement), to help ensure that these changes add to their vitality and longevity, creating what Margaret Mead called "postmenopausal zest".

MAIDEN, MOTHER, CRONE

When we are children, we exist within Kundalini; it is primarily outside the body. At puberty, a two-valved energy 'gate' opens, and Kundalini circulates up from the earth and into the root chakra. The maiden becomes the mother. Kundalini builds up in the uterus and pelvic tissues, ready to create a new life. This stored Kundalini can intensify emotions and sensations, expose powerful feelings, trigger creative outpourings, and generate house-cleaning frenzies. If pregnancy occurs, the Kundalini continues to build for the duration of the pregnancy and is used in the act of birth. If no egg is fertilized, the Kundalini flows out with the menstrual blood, returning to the earth.

At menopause, one 'valve' of the root chakra closes. The mother becomes the crone. The open valve allows Kundalini to enter; the closed one prevents it from leaving. When Kundalini collects in the uterus without an outlet, it causes problems including incontinence, broken hips, loss of libido, and excessively dry vaginal tissues.

STINGING NETTLE

But if the Kundalini is guided (by thought or by hot flashes, for instance) up the spine, then it confers enlightenment not incontinence, flexibility not fractures, vitality not debility, and abundance not withering. Stinging nettle infusion replaces the nutrients and proteins that Kundalini uses up. By strengthening the adrenals and kidneys, and increasing stamina, nettle helps us surf the waves and ski the slopes of our hot flashes.

Stinging nettle (Urtica dioica) is a wonderful ally for the woman who is awakened by night sweats, whose hair is falling out or becoming brittle, whose energy is flagging (or gone!), whose vagina is dry, who wants to avoid adult-onset diabetes, for the woman who wants to increase her metabolic rate, improve the flexibility of her blood vessels, strengthen her immune system, and find ease for sore joints.

Loaded with folic acid, vitamin E, calcium, magnesium, carotenes, zinc, boron, and iron, nettle is a nutritional powerhouse. One cup of infusion supplies 500mg of calcium plus vitamin D, vitamin K, protein, and special lipids, which contribute to magnificent bone health.

SEVEN ENERGY CENTERS

The root energy center is one of seven main energy centers, each of which corresponds to endocrine glands. In even the healthiest of women, disruption of some sort, in one or more of the energy centers (chakras), will occur for at least a short while during the menopausal years.

It is important to remember that the vast majority of uncomfortable symptoms caused by menopause and the movement of Kundalini will be short-lived (less than a year).

Healthy women who have had one or no children generally seem to have the strongest symptoms as Kundalini arises. Women with low vitality, including women who have given birth to six or more children, may have few or no symptoms at all.

Menopausal symptoms at the root center include menstrual pain, growth of fibroid tumors, flooding, urinary problems, cervical/uterine/endometrial growths/cancers, brittle hips, constipation, diarrhea, vaginal infections and irritations, and hemorrhoids.

Get help from:

Motherwort tincture (Leonurus cardiaca). A dose of 10-15 drops counters cramps as it eases hot flashes.

Red clover (Trifolium pratense), the world's best-known, best-regarded anti-cancer herb, also improves fertility and helps normalize the bowels. If that weren't enough, red clover infusion (not tincture, not capsules) contains ten times more phytoestrogens than soy.

Whole grains and lentils, beets and burdock are also allies of the root chakra.

Menopausal symptoms at the navel (or belly) center include bloat, gas, urinary infections, exhaustion, panic attacks, paranoia, and episodes of inexplicable sorrow.

Get help from:

Stinging nettle. It is the specific helper for this chakra.

Additionally, orange foods (especially baked winter squash and sweet potatoes) bring ease and health, improving energy and mood.

Menopausal symptoms at the solar plexus include indigestion, disturbed liver function, gall stones, a sense of dissatisfaction with one's self, blood sugar and mood swings, adult onset diabetes, anxiety, phobias, and pathological shyness.

Get help from:

Herbs such as dandelion, burdock, or yellow dock roots, or milk thistle seeds, used as tinctures. They strengthen the solar plexus, improve digestion, moderate blood sugar and mood swings, help the liver clear excess hormones, and put you on the sunny side of life.

Menopausal symptoms at the heart chakra include palpitations, breast changes, excess fat deposits on the back and upper arms, lessening of compassion, increase in blood pressure, unwarranted feelings of guilt, and lung problems.

Get help from:

Motherwort tincture (not capsules). A dropperful stops palpitations in minutes. Regular use helps stabilize the heart, decreases blood pressure, improves blood flow, and eases emotional distress.

Comfrey leaf (not root) infusion (not capsules) is a renowned lung strengthener. Popularly known as knitbone, comfrey leaf supplies lots of bone-healthy nutrients.

Menopausal symptoms at the throat chakra include thyroid problems, excessive weight gain, incoherent rages, nausea, cough, and sore throat. Menopausal women who have swallowed too much "no" during their lives may find themselves making dramatic and amazing statements.

Get help from:

Seaweeds, the specific ally of the throat chakra. Soak kombu or wakame with beans and cook, add hijiki or alaria to soups, snack on dulse and kelp. I don't use tablets or powdered products, finding them inferior.

Menopausal symptoms at the third eye center include headaches, eye problems, near-sightedness, sinus infections, depression, thoughts of suicide, obsessions, insomnia, and mental instability (visions and hallucinations).

Get help from:

The mint family. Skullcap tincture strengthens the nerves, eases headaches, and brings deep sleep. Sage infusion makes the mind coherent and clear. Rosemary oil aids the memory and improves concentration. Lavender blossom tea lifts the mood and unkinks wound-up nerves.

Menopausal symptoms at the crown chakra include hair loss, dizziness, hearing problems, memory problems, dementia, nervous tics, shingles, and unexplained pain anywhere in the body.

Get help from:

Comfrey leaf (not root) infusion (not capsules); it's brain food.

Nettle infusion (not capsules) restores hair and counters compulsions.

Hypericum perforatum (St. Joan's/John's Wort) tincture (not capsules), used freely (a dropperful every 2-4 hours) can relieve the pain of shingles within a day and often cure it within three. Eases sore muscles anywhere; helps prevent muscle aches too.

SHE-WHO-HOLDS-HER-WISE-BLOOD-WITHIN

As we leave our fertile years behind, so we leave behind our identity as "mother" (irrespective of whether we have physically had children or not). Ready or not, we are introduced to ourselves as old women. Yes, we are yet baby crones, not yet prepared to wield the Kundalini that now flows through us toe to tip. Yet we are crones, women of wisdom, women of power.

When menopausal symptoms are understood as energy movement (or lack of it), we can feel more at ease, not so afraid of being out of control. Instead of feeling victimized by our bodies, we can nourish our wholeness. We can view our symptoms as suggestions for improvement, instead of damning evidence of our mortality. We can focus in on areas that need special attention, extra nourishment.

Quiet time alone in nature, or sitting in a comfortable chair listening to soothing music allows thoughts and feelings to arise and opens the way for the flow of Kundalini. Specific exercises, such as those in Tai Chi, Qi Gong, and yoga can also be used to help ease into the increased energy flow. Green allies such as oatstraw, nettles, red clover, comfrey leaf, and motherwort strengthen us for the increased power. Because we know the outcome is worth it, the day-to-day annoyances are easier to take.

After years of practice, Kundalini moves freely up the spine and out the crown. Our symptoms subside, our overall energy is stronger, better. We hold our wise blood inside. We are the wise women. We are the crones.

Susun Weed is a contributor to the Routledge International Encyclopedia of Women's Studies and the author of four highly acclaimed herbal medicine handbooks. She has been at the forefront of the herbal renaissance for 35 years.

Susun Weed
PO Box 64
Woodstock, NY 12498
Fax: 1-845-246-8081

Footnotes: 1. Perls T MD, Fretts R MD. 'Why Women Live Longer Than Men'. Scientific American, 1998 August: 102.
2. Angier N. 'Is Menopause a Key to Survival? The Grandmother Hypothesis'. New York Times, 1997: August 18.
3. Ibid
4. Ibid

Visit Susun Weed at: www.susunweed.com;and www.ashtreepublishing.com

Vibrant, passionate, and involved, Susun Weed has garnered an international reputation for her groundbreaking lectures, teachings, and writings on health and nutrition. She challenges conventional medical approaches with humor, insight, and her vast encyclopedic knowledge of herbal medicine. Unabashedly pro-woman, her animated and enthusiastic lectures are engaging and often profoundly provocative.

Homeopathic Remedies May Alleviate Menopausal Symptoms

Does hormone replacement therapy (HRT) for your menopause make your blood run cold? Many women are faced with the potential risks associated with HRT. First, let's take a quick look at the three stages of menopause.

Menopause begins in your early 40s as your ovaries gradually produce less and less of the hormone estrogen. Your periods become erratic sometimes skipping a month or alternating between light and heavy.

The next period of time is the transitioning to actual menopause. During this time you may continue to have erratic periods and the "fun stuff" begins to settle in for a long visit. Yes, fun stuff like hot flashes, vaginal dryness, mood swings and insomnia are some of the symptoms.

The final and actual onset of menopause usually occurs in your early 50s and is represented by the absence of your period for a full 12 months. It's those in between years that can wreak havoc in your life.

Are there natural alternatives for chemical HRT? The good news is yes! It's a sad fact that less than two percent of doctors even mention alternative therapies and that most of them feel there is no benefit. Thousands of women would disagree. Here are just a few of the many natural alternatives:

Try adjusting your diet to include vegetables and fish that are high in Omega-3 as they contain nutrients that can help your body deal with menopause naturally. Conversely, there are foods that can make your menopausal symptoms worse. Caffeine, sugar, fatty dairy products, salt, alcohol and saturated oils can aggravate the symptoms.

Be sure and take a daily multivitamin making certain that the vitamin contains 100% of the daily allowance for nutrients. Just be aware that vitamins are no substitute for following a healthy diet.

If menopause causes mood swings, it only makes sense that it's possible to experience extreme responses for stress. Try using deep breathing techniques, meditation or some other methods of relaxation that works for you and practice the technique for 10 to 20 minutes per day. You will be left feeling calmer, more able to cope and more in control.

Exercising regularly can also help alleviate menopausal symptoms. Scheduling at least 30 minutes of exercise three times a week will relieve hot flashes. You will be able to think more clearly and reduce your risk of osteoporosis and heart disease.

Some women have found relief through yoga and acupressure. Both are mainstays of practitioners of eastern medicine.

Last, but not least, we come to herbal treatments. Beans and certain other plants have a mild estrogenic activity in their makeup thanks to "phytoestrogens." These are compounds that include isoflavins, lignans, phytoseterols and saponins. In additional to helping your body through menopause, animal experiments show they are significantly effective in preventing tumors of the breast tissue.

Without sending you off for a medical dictionary to understand the compounds listed above, here are some of the foods and herbs that contain healthy compounds: Soy, black cohosh, licorice, alfalfa, chasteberry, Chinese angelica, red clover, strawberry, celery stalks, dates, elder, false unicorn root, fennel, Honduran sarsaparilla, lady's slipper, liferoot, Mexican wild yams, passion flower, pomegranates and sassafras.

The foods, of course, are available from your local grocery. Visit your local health food store where you should be able to find the herbs and methods to include them in your daily diet.

Source: http://www.healthguidance.org/authors/404/Nicky-Pilkington 

Nicky Pilkington

Nicky Pilkington writes for http://www.healthandfinesse.com. 

Dietary Guidelines for Menopause

What you eat influences how you feel on a daily basis and also lays the foundation for your health in the postmenopausal years. Researchers are finding that specific foods have a measurable effect on hormone levels, particularly foods that are rich in phytoestrogens. Phytoestrogens are plant compounds with mild estrogenic properties. Although phytoestrogens are estimated as being 50 times weaker than estrogen, they are helpful for balancing conditions of both estrogen excess or deficiency. Because they are similar to the hormones in your body, phytoestrogens bind to receptor sites in the body that estrogen normally occupies. If you are suffering from the effects of too much estrogen (which is the cause of many menopausal com­plaints such as hot flashes), phytoestrogens help to lower your blood levels of estrogen. If, on the other hand, you have too little estrogen (which contributes to osteoporosis), phytoestrogens provide some estrogenic activity and help to protect against bone loss.

Phytoestrogens are found in abundance in foods such as legumes, whole grains, nuts, flaxseeds, and apples. The phytoestro­gens in soy are of special interest to researchers because Japanese women typically have a much easier transition through menopause than American women, and many experts believe that the Japanese reliance on soy as a dietary staple is the reason. Another benefit of plant estrogens is that while synthetic estrogen is related to an increased incidence of cancer, phytoestrogens appear to decrease the risk of reproductive cancers. Soy is easy to include in your daily diet in the form of tofu, tempeh, soy milk, miso, and tamari (a nat­ural soy sauce). Add tofu or tempeh to sandwiches, salads, pasta dishes, and stir-fries, and use soy milk on cereal and in beverages. Miso and tamari are excellent for seasoning soups, stews, and sauces.

Other helpful foods during the menopausal years include foods rich in omega-3 and omega-6 essential fatty acids, which help to keep skin, hair, and vaginal tissues healthy and also to enhance the production of beneficial prostaglandins, which aid in hormone production. Most women generally get sufficient amounts of omega­6 fatty acids, which are found in nuts, grains, vegetable oils, and meats from land animals. Omega-3 fatty acids are more difficult to come by and are critical for maintaining a healthful balance of prostaglandins as well as for maintaining optimal health. Foods that are good sources of omega-3 fatty acids include cold-water fish (such as salmon, trout, and mackerel), flaxseeds, flaxseed oil, and raw walnuts. Gamma linolenic acid (GLA) is also essential for the production of prostaglandins. Under ideal circumstances the body makes GLA from omega-6 fatty acids, but because many factors (including aging), interfere with the production of this important nutrient many women suffer from a deficiency. GLA is available in supplements in the form of evening primrose oil, black currant oil, and borage oil. Take enough capsules to equal 240 milligrams of GLA daily for three to six months, and then cut the dosage in half and continue taking the supplement indefinitely.

Diet is a primary factor in keeping blood-sugar levels consis­tent, which is critical for keeping tissues healthy and preventing degenerative disease. Maintaining stable blood-sugar levels also helps to prevent fatigue and depression. Eat frequent small meals and include a moderate amount of protein and healthful fats such as raw nuts and avocados. Avoid sugar and refined carbohydrates, which trigger the excessive production of insulin that causes blood­sugar instability. Dehydration is also a contributing factor to fatigue, so be sure to drink at least one quart of pure water daily.

Source: http://www.healthguidance.org/authors/371/Krishan-Bakhru 

Krishan Bakhru

Krishan Bakhru is the editor of http://www.easyhomeremedy.com. 

Oestrogen (bioidentical) Restoration - Nutrition & Environmental Medicine Fact File

About the Author

Dr Greg Emerson is the Founder and Medical Director of the Emerson Health and Wellness Centre which opened in October 2005. He is a consultant in Nutritional and Environmental medicine. He is also a senior specialist in Emergency Medicine and in Diving and Hyperbaric Medicine. For 18 years he practiced in several large public hospitals including a period of time as an Associate Professor of Emergency Medicine at a major trauma hospital in Canada and as the Director of a leading Diving and Hyperbaric Medicine Unit. He is a lecturer, examiner and current board member for the Australian College of Nutritional and Environmental Medicine and a past-examiner for the Australasian College of Emergency Medicine. A long personal battle with illness led him on a profound exploration of healing processes and the prevention of illness. He reappraised both his medical focus and the way he approached health care delivery.

He believes in the intrinsic ability of the body to heal itself if the underlying cause of the illness is addressed. His practice revolves around three core principles, in the belief that almost all non-traumatic illnesses will respond to these principles:

• Elimination of food and chemical sensitivities
• Alkalinisation and detoxification
• Balancing of hormones

Dr Emerson regularly lectures both within Australia and internationally on Nutritional and Environmental medicine. He also runs his own successful international medical conference. His mission is to provide people with the knowledge, tools and motivation to live a life of extraordinary health, vitality and longevity.

Which vitamins should I take for menopause?

What is the best brand of vitamins for menopause?

Which vitamins should I take to reduce the symptoms of menopause?

Which vitamins should I take when taking HRT?

The answer to all these questions and more on the Healthy Comparisons Vitamin Forum. Ask questions and share experiences. Join our healthy community today.

List of Menopause Symptoms

Menopause is not a disease or an illness. It is permanent ending of menstruation in women. Menopause marks the end of a woman's natural ability to bear children.

Menopause symptoms are as different as women themselves. Some women do not have any symptoms during menopause or only have a few symptoms. Other women develop disturbing and even severe symptoms.

In the western world about 12 percent of woman do not experience symptoms of menopause and about 14 percent experience intense physical or emotional problems. The average age of U.S. women in whom menopause occurs is 51 years.

For most women, menopause is a normal occurrence. If menopause happens in a woman younger than 40 years, it is considered premature. Menopause is considered late if it occurs in a woman older than 55 years.

Here is an almost complete list of menopause symptoms:

• Hot flashes.
• Night sweats.
• Sleep disorders.
• Changes in menstruation Mood swings.
• Depression and anxiety.
• Irritability.
• Difficulties in concentrating.
• Mental confusion.
• Memory problems.
• Decline in libido.
• Vaginal dryness.
• Urinary problems.
• Thinning of the skin around the cervix.
• Breast tenderness.
• Tiredness.
• Hair loss and hair thinning.
• Headaches.
• Cardiovascular disease.
• Osteoporosis.
• Weight gain.

Keep in mind that most women will only have a few symptoms from this list of menopause symptoms. Symptoms can be noticed for several months to years before the last menstrual period and can continue for several years after.

Source: http://www.healthguidance.org/authors/40/Alex-Fir 

Alex Fir

Visit Depression Help Center for more information on depression and latest news http://www.depression-help-center.info/blog/.

Human growth hormone  - Nutrition & Environmental Medicine Fact File

About the Author

Dr Greg Emerson is the Founder and Medical Director of the Emerson Health and Wellness Centre which opened in October 2005. He is a consultant in Nutritional and Environmental medicine. He is also a senior specialist in Emergency Medicine and in Diving and Hyperbaric Medicine. For 18 years he practiced in several large public hospitals including a period of time as an Associate Professor of Emergency Medicine at a major trauma hospital in Canada and as the Director of a leading Diving and Hyperbaric Medicine Unit. He is a lecturer, examiner and current board member for the Australian College of Nutritional and Environmental Medicine and a past-examiner for the Australasian College of Emergency Medicine. A long personal battle with illness led him on a profound exploration of healing processes and the prevention of illness. He reappraised both his medical focus and the way he approached health care delivery.

He believes in the intrinsic ability of the body to heal itself if the underlying cause of the illness is addressed. His practice revolves around three core principles, in the belief that almost all non-traumatic illnesses will respond to these principles:

• Elimination of food and chemical sensitivities
• Alkalinisation and detoxification
• Balancing of hormones

Dr Emerson regularly lectures both within Australia and internationally on Nutritional and Environmental medicine. He also runs his own successful international medical conference. His mission is to provide people with the knowledge, tools and motivation to live a life of extraordinary health, vitality and longevity.

Hormone restoration - Nutrition & Environmental Medicine Fact File

About the Author

Dr Greg Emerson is the Founder and Medical Director of the Emerson Health and Wellness Centre which opened in October 2005. He is a consultant in Nutritional and Environmental medicine. He is also a senior specialist in Emergency Medicine and in Diving and Hyperbaric Medicine. For 18 years he practiced in several large public hospitals including a period of time as an Associate Professor of Emergency Medicine at a major trauma hospital in Canada and as the Director of a leading Diving and Hyperbaric Medicine Unit. He is a lecturer, examiner and current board member for the Australian College of Nutritional and Environmental Medicine and a past-examiner for the Australasian College of Emergency Medicine. A long personal battle with illness led him on a profound exploration of healing processes and the prevention of illness. He reappraised both his medical focus and the way he approached health care delivery.

He believes in the intrinsic ability of the body to heal itself if the underlying cause of the illness is addressed. His practice revolves around three core principles, in the belief that almost all non-traumatic illnesses will respond to these principles:

• Elimination of food and chemical sensitivities
• Alkalinisation and detoxification
• Balancing of hormones

Dr Emerson regularly lectures both within Australia and internationally on Nutritional and Environmental medicine. He also runs his own successful international medical conference. His mission is to provide people with the knowledge, tools and motivation to live a life of extraordinary health, vitality and longevity.