So, finally people and the public are hearing about the menopause!
This was once an unspoken subject, a ‘taboo word’, but it is now coming to the forefront and women are finally being heard!
Menopause is a stage of life which every woman goes through – some women sail through it, whilst others suffer with symptoms such as hot flushes, insomnia, mood changes, anxiety, low mood and weight gain, many of which can seriously impact their quality of life.
So how can we help?
HRT (hormone replacement therapy) is a well-known aid at this time, but for those who may not be able to use HRT, or want to try natural alternatives, there are remedies which can help:
- Red clover – this is an isoflavone, which is a phytoestrogen and can help with hormonal imbalance. It can elevate oestrogen levels and alleviate symptoms such as hot flushes and nightsweats, while also helping with bone health thanks to its oestrogen properties. Its oestrogen effects can also have heart benefits, and help reduce cholesterol levels.
- Black Cohosh – this is also a plant-based ingredient and has been used for a long time to help alleviate menopausal symptoms. It’s known to help with hot flushes, mood swings and irritability. Although it doesn’t contain oestrogen itself, it can cause an increase in oestrogen as a result of its action on the receptors. It is also known to have anti-inflammatory properties which can help with joint pain associated with the menopause
- Sage – part of the mint family, Sage is used to combat symptoms of the menopause such as hot flushes and overheating, as well as helping with insomnia. It is also known to be beneficial for bone and cardiovascular health, while having the potential to help improve brain fog
- Ashwaganda – this is a herb from the Ayurvedic family, and is used to help with anxiety, insomnia and relaxation. It also has beneficial effects in managing menopausal symptoms, such as improving brain fog and boosting energy levels
- Dong quai – this is a natural remedy and has been used for thousands of years in Chinese It works by activating the oestrogen receptors, which helps the body use its own natural hormones. This, in turn, helps with menopausal symptoms such as hot flushes.
Natural remedies can therefore be an important tool in managing symptoms of the menopause and provide an effective and sustainable alternative for women for whom HRT may not be an option or their preference. That said, natural remedies should always be used in conjunction with a healthy lifestyle, in which nutrition plays an integral role, particularly across the following areas:
- Protein & Calcium – This will help with both bone health, as well as sarcopenia (the wasting of our muscles), which happens during the menopause.
- Omega 3 fatty acids – these can be found in oily fish, nuts, seeds and avocados and are essential for both brain and heart health. They also have powerful anti-inflammatory properties.
- Fruit & Vegetables – Cutting down on sugary, salty and processed foods and replacing them with a rainbow of fruit and vegetables will provide you with the additional vitamins and minerals you need during the menopause
- Reducing alcohol and caffeine – although alcohol can make you drowsy, it won’t improve sleep quality. Avoid caffeine after 2pm, as the effects can often take up to six hours to wear off
- Vitamin D – along with calcium, Vitamin D is fundamental for bone health. In the UK, we don’t get sufficient sunshine throughout the winter months for our bodies to produce Vitamin D naturally, so taking a Vitamin D supplement is advised to ensure sufficient levels
Natural remedies should therefore be used as an extension to a healthy lifestyle. Although it can be a challenging time of life, the menopause also offers an opportunity for women to make positive changes to their lifestyle in terms of diet, exercise and stress management. Natural remedies can provide a useful tool in making these changes, helping to manage menopausal symptoms without relying on synthetic hormones.
By Dr Cliona O’Connell, founder of Dr O’Connell natural menopause supplements. Find out more about Dr O’Connell here.
