Menopause – in search of relief from those tropical moments.

A bad history of problems with the menstrual cycle can mean a potentially troublesome menopause. The two aspects to consider are the symptoms and longer term health considerations. The lead up to menopause (perimenopause) can give rise to a number of classic symptoms such as the dreaded hot flushes (more pleasantly referred to as tropical moments) that are caused by the natural decline in oestrogen and a rise in luteinising hormone.  Other commonly experienced symptoms include a loss of interest in sex that is often worsened by vaginal dryness that can lead to tissue inflammation (vaginitis). Rising levels of luteinising hormone lead to greater testosterone levels and consequently unwanted and embarrassing facial hair. Fatigue, poor memory and concentration are other common symptoms, possibly as a result of the adrenal glands struggling to cope with the stress of ‘the change’. Many women at this time also experience dry skin, headaches, heart palpitations, insomnia, irritability, urinary incontinence and weight gain. This catalogue of potential problems makes many women dread the menopause, a time of life revered in many cultures due to the wisdom of women entering the third age.

True menopause occurs when women stop menstruating altogether. At this stage a natural balance should have been found between all the hormones. Unfortunately this is also a time when women are increasingly prone to other, potentially serious health problems particularly cardiovascular disease, osteoporosis and vaginal atrophy. However, with a proper diet, nutritional supplements and exercise most of the unpleasant side effects associated with the menopause can be minimized, or even eliminated.
For hot flushes avoid caffeine, hot drinks and spicy foods as they all have a vaso- dilatory action that will exacerbate the problem. Supplements that show the greatest success at alleviating these symptoms include the phyto-oestrogen rich Red Clover, Soya Isoflavones and Black Cohosh as well as Sage that helps to control our thermostat and lowers our perception of heat.
The depression many women experience during the menopause is as a consequence of low oestrogen levels and the fact that oestrogen and the cheerful chemical, serotonin, are linked. So as oestrogen declines, so does serotonin. Wholegrain foods contain a precursor to serotonin and any phyto-oestrogen or ginseng should help.
Facial hair is caused by luteinising hormone, which in turn raises testosterone. Black Cohosh is popular for this, as it lowers luteinising hormone.
Vaginal dryness is also as a consequence of the drop in oestrogen level. Essential Fatty Acids have been shown to be very useful for improving secretions from the vaginal mucosa. Soya isoflavones and soothing liquorice have also been effective in alleviating this symptom.

Exhaustion and memory problems have responded well to supplementation with Siberian Ginseng and Rhodiola and Sage has also had some recent positive publicity for helping with the associated memory problems.

Bone health is also a major worry for menopausal women and some good advice would be to keep meat intake low (acidifies the blood) whilst ensuring enough protein is consumed as well as maintaining a healthy balance of calcium and magnesium. Bone is 2 parts calcium to 1 part magnesium, however dairy provides a ratio of 13:1. The extra calcium is useless unless magnesium is increased so either eat dark green vegetables (especially broccoli) nuts and wholegrains or add a magnesium supplement to the diet.