Natural Hormone Replacement Therapies

NATURAL ALTERNATIVES TO HORMONE REPLACEMENT THERAPIES:

Menopause is the stage in a woman's life cycle when her periods stop completely. The average age for menopause is 50, although it can affect women as early as 35 and as late as 60.

For around 10% of women periods just suddenly stop, and that's it. But for most women, there are disturbances in their monthly cycle and other symptoms often for years before periods actually stop.

There are huge varieties of experience at menopause: some women sail through it with very few problems, while others can suffer badly. Symptoms and side effects of menopause include: hot flushes, night sweats, insomnia, fatigue, mood swings, vaginal dryness, lack of libido, incontinence, reduced self esteem and increased risk of osteoporosis.

Most natural remedies for the menopause focus on foods, exercise and supplements that are designed to help balance hormones in the body naturally.

One of the most effective dietary 'treatments' for menopause symptoms is to eat foods containing isoflavones, which are largely found in soya products, and which appear to mimic the effect of oestrogen in the body. Aim for around 50-100mgs a day in the form of soya milk, yoghurt or tofu . Eating small, regular amounts throughout the day may keep hormone levels steady and prevent hot flushes which are caused by hormone 'surges'.

Vitamins
In other dietary approaches, nutritional therapists often recommend supplements of vitamin C and E, but supporting evidence is not spectacular. In a 1998 American study, daily 800 iu doses of vitamin E reduced the number of hot flushes, but only by one a day. The subjects barely noticed the difference. Supplements or foods rich in calcium (oily fish and dairy products), boron (which protects against calcium loss) magnesium and vitamin K (involved in bone production) are usually advised to prevent osteoporosis.

Herbalists rely on hormone-balancing herbs such as black cohosh, agnus castus, hops and wild yam in treating menopause problems. In scientific trials of a standardised extract of black cohosh, marketed as Remifemin, German researchers found it relieved hot flushes and believe the herb may inhibit sudden hormonal surges.

Individually tailored remedies prepared by herbalists can contain as many as ten herbs. As well as wild yam and black cohosh, medical herbalist Anne McIntyre says she often includes motherwort as a relaxant, lemon balm and ginseng to lift the spirits and rose petals to cool the system. St John's wort is traditionally used if depression is a problem, and sage is a favourite to relieve hot flushes. A recent small Scottish trial of Menosan, a standardised tincture of fresh sage, found that it reduced the frequency and severity of hot flushes by over half (56 per cent). Sage, a mild phytoestrogen, is thought to have a rebalancing effect on the hypothalamus, a part of the brain that regulates sweating.

• Sprinkle a tablespoon of linseeds onto breakfast cereals or salads or into stews and casseroles. These act in a similar way to soya to mimic oestrogen, and have the added bonus of maintaining good digestive health. Always drink a large glass of water with linseeds.
• If you hate soya or can't eat enough of it to make a difference, ask at your local health store for a red clover supplement - red clover is a plant which is rich in isoflavones
• Red clover: Not only has red clover shown great promise in relieving hot flashes, but an Australian study also found that women who were given a daily dose of red-clover--derived isoflavones (estrogenlike compounds) may have lowered their risk of cardiovascular disease. Pregnant or breast-feeding women should avoid red clover, as should people taking anticoagulant drugs..
• Soy: In a study conducted in Italy, phytoestrogens (plant compounds similar in structure to a woman's own estrogen) and protein in soy (available as tofu, soy milk or edamame) were shown to reduce hot flashes. The researchers found that 60 grams of soy protein a day reduced flashes by 45 percent. Soy has also been found to lower cholesterol and may help decrease the risk of breast cancer and osteoporosis.
• Some women also find that supplementing with Vitamin E is helpful in reducing hot flushes.
• Black cohosh: A review of eight studies in the Journal of Women's Health and Gender Based Medicine in 1999 found that using black cohosh was a safe and effective way to diminish hot flashes. Research also shows it may help stabilize mood swings. There do not appear to be serious side effects associated with short-term use. The NIH recommends that pregnant women or those who are breast-feeding avoid using this herb. Large amounts (more than several grams daily) may cause abdominal pain, nausea, headaches and dizziness.
• Ginkgo: Years of research have shown that this herb, which is a staple of traditional Chinese medicine, may improve memory, concentration and blood flow to the brain. In addition, doing word games like crossword puzzles and taking classes to learn new skills can help keep your mind sharp.
• Ideally, you laid down good calcium stores when you were younger, but it's important to maintain bone health at this stage of life. A diet naturally rich in calcium (dairy products and oily fish) is recommended, and you should consult your doctor or nutritional therapist about possibly supplementing with boron, magnesium and Vitamin K, all of which help protect against calcium loss and build stronger bones.
• Vitamin D is also essential for bone health, and is gained mainly through exposure to sunlight. If you sit outside for 15-20 minutes daily through Spring and Summer, you should store up enough Vitamin D to last through the winter.
• There are several herbs which are widely known to help with menopause symptoms, including black cohosh, dong quai, hops and wild yam. But if you seriously want to get through the menopause 'naturally' it's well worth while consulting a properly trained medical herbalist to have an individually tailored herbal 'prescription' drawn up. Taken in the right quantity and mix, this can be a very powerful way to treat menopause symptoms of all kinds.
• Homeopathy can also be helpful. Standard remedies include Natrum Mur for tiredness, mood swings and vaginal dryness and Sulphur for hot flushes, but again, a personal consultation with a good homeopath is recommended - see our archived feature on Homeopathy for more information.
• Exercise can also help to maintain bone density and muscle mass and help with insomnia and mood swings. Three to four weekly sessions of aerobic exercise (walking, cycling, swimming) should be combined with a couple of sessions of weight bearing exercise (walking, weight training in the gym).
• Lack of libido and vaginal dryness can cause havoc with sexuality. As well as all of the above, ask your GP for a water-soluble lubricating gel. And remember those pelvic floor exercises? Now's a good time to start practising them again, as these help keep the vaginal walls strong and healthy and also help control urine flow and mild incontinence problems.
• In some ways, menopause can be compared to adolescence: it's a time of enormous changes and a passage into the next stage of your life. A positive outlook, and a review of your diet and exercise regime can make an enormous difference, whether you decide to take HRT or not. It's important to be kind to yourself: aromatherapists often recommend adding rose or lavender oils to your bath to help you relax, lift your mood and alleviate hot flushes.