Issue 66
Menopause - The Natural ApproachThe menopause, or the change of life,
is considered by some to be a disease.
In reality, it is a phase
of life that marks the end of a womans reproductive years.
It usually occurs between the ages of forty-five and
fifty-five years of age and is completed when the womans body has released
all the eggs (ova) present in her ovaries, resulting in the cessation of menstruation.
The time is characterised by menstrual irregularity, a variety of menopausal
symptoms that may vary greatly from woman to woman, and the diminished secretion
of oestrogen. Women who have not had a period for one year are considered
to be post-menopausal.
As a result of decreased oestrogen levels, post-menopausal
women run a higher risk of osteoporosis and heart disease. Menopausal symptoms
are more common in women living in the West than in other parts of the world.
Mental attitude towards the menopause is very important
and it has been noted that in more traditional cultures, where older women are
more respected and valued for their wisdom, the attitude to the menopause is
more positive and far less symptoms are experienced.
A broad range of menopausal symptoms include:
Irregular menstruation
Vaginal itching or dryness
Hot flushes/night sweats
Palpitations
Depression
Headaches
Irritability
Sleeplessness
Fatigue
Weight gain
Increased urination frequency
Fluid retention
Some of these symptoms can be attributed to declining
production of oestrogen (1): Irregular menstruation ~ There are different
patterns of menstruation that may be experienced during the menopause.
Some women find that the monthly period suddenly ceases.
Other women find that periods become less frequent, with progressively longer
intervals until they finally cease. In the case where periods become irregular,
sometimes very heavy or light, with an unpredictable interval between them,
women are advised to visit their doctor to a make sure that there are no abnormalities
in the lining of the uterus.
Hot flushes/night sweats ~ As many as 75% of menopausal
women experience hot flushes; they vary in intensity and frequency and may recur
over months, or even years. This refers to the dilation, or relaxation, of the
tiny blood vessels near the skin, leading to a rise in skin temperature and
flushing of the skin. Increased heart rates, headaches, dizziness, weight gain,
fatigue or insomnia may accompany hot flushes.
Vaginal dryness or burning ~ Noticed particularly
during sexual intercourse, the normal lubrication produced is considerably less
in women who are not very sexually active. This can result in a burning sensation,
which can become quite painful if the situation is not addressed. Lubrication
should be maintained with the aid of a proprietary brand of feminine lubricant.
Early Menopause
Normally, menopause occurs between the ages of 40-55.
However, there are situations where the age may be a lot younger. A total hysterectomy
(removal of the uterus and ovaries) may be advised for health reasons, if ovarian
cysts or cancer have been detected. This sudden change in state results in an
early menopause, often with little support or understanding for the woman concerned.
Body systems become erratic as hormone messages are reduced. HRT may be recommended
by a doctor to compensate for this. Partial hysterectomy (removal of the uterus)
is less likely to cause severe after-effects.
Supplement Advice for a Healthy Menopause
Vitamin E (200-600iu per day) has long been established
for helping many menopausal problems especially hot flushes, night sweats, palpitations
and vaginal dryness.
The combination of bioflavonoids, especially hesperidin,
together with vitamin C (at about 1000mg of each per day) can also be
useful for flushing and other circulatory problems. Many women find that taking
extra evening primrose oil (1500-3000mg per day) is helpful for general
menopause symptoms.
Diet and Hormone Health Many foods contain phytoestrogens
(plant estrogens) and there is evidence that increasing these foods can be beneficial.
Japanese women who consume substantial amounts of soya-based foods have a relatively
low incidence of hot flushes and menopausal problems.
Examples of foods containing phytoestrogens include soya,
linseed, fennel, celery, parsley, nuts and seeds.
Herbal Advice for the Menopause
The hypothalamus and the pituitary, which are both situated
in the brain, gland produce hormones called follicle-stimulating hormone (FSH)
and luteinizing hormone (LH). These stimulate the ovaries to produce hormones
such as progesterone and oestrogen.
Agnus castus, vitex agnus castus, is a herb traditionally
taken during the menopause and its benefits are attributed to its action on
the pituitary gland. Although agnus castus does not contain hormones, its action
stimulates the production of hormones that regulate a womans cycle.
Agnus castus has been used effectively for hot
flushes, fluid retention, depression and other symptoms associated with
the menopause. Dong quai, angelica sinensis, has traditionally been used for
hot flushes during the menopause. Its action is attributed to its balancing/adaptogenic
effect on the female hormone system. Sage, salvia officinalis, is a popular
herb with phytoestrogenic and antihydrotic (antiperspiration) activities, and
is often taken by women who experience night sweats. Black cohosh, Cimifuga
racemosa, has an oestrogen-like effect on the body that may help women with
hot flushes.Women taking oestrogen-based medication should avoid black cohosh.
Osteoporosis
At the time of the menopause, many women become concerned
about osteoporosis. The hormone oestrogen helps to prevent calcium loss from
the bones and therefore keeps them strong. However, during the menopause, oestrogen
levels fall, resulting in the accelerated loss of minerals from the bone causing
them to become brittle.
There are a number of supplements and lifestyle factors
to consider, which may help to slow the onset of osteoporosis. Firstly, it is
important to ensure adequate intake of protein (through diet) together with
the antioxidant nutrients (vitamins C and E, beta-carotene, selenium, zinc,
manganese and copper) which are involved in maintaining the integrity of
collagen in the bone.
Secondly, the necessary nutrients for aiding the absorption
of calcium, along with calcium itself, need to be incorporated into the diet.
Therefore intake of calcium would need to be higher than that obtained from
diet alone which may mean choosing a good, high-strength calcium supplement.
Adequate intake of vitamin D, from diet or exposure to sunlight, is also important
as this vitamin aids the absorption of calcium.
Magnesium and zinc also need to be in adequate
amounts to prevent loss of these nutrients from the bone into the bloodstream.
Excessive amounts of animal protein, salt, smoking, caffeine and sugary soft
drinks are likely to lead to increased calcium loss, which means that it may
be beneficial for those at high-risk of osteoporosis, such as menopausal women,
to avoid such dietary/lifestyle choices.
It is a good idea to take exercise on a regular basis,
especially weight bearing exercise such as walking, as this will encourage dietary
calcium to enter the bone matrix and therefore help to maintain the strength
of the bones.
The National Osteoporosis Society recommends daily calcium
intakes of: Teenagers: 1000mg Pre-menopausal women & men: 1000mg Pregnant &
lactating women: 1200mg Women over 45: 1500mg Women over 45 with HRT: 1000mg
Calcium-rich foods include dairy products, small fish (including bones), tofu
and other soya products, greens, legumes and sesame seeds.
In conclusion, the menopause is at time of a womans
life, which needs special dietary, and supplemental, attention in order to ensure
the very best quality of living for those who chose not to use hormone replacement
therapy as a means of controlling the symptoms of menopause.
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