Menopause is not a disease. It's the natural end to a woman's reproductive years, but for some women, it comes with unwanted physical and emotional symptoms. Medical doctors control these symptoms through hormone replacement therapy, but the American Academy of Family Physicians reports growing concern over the safety of HRT. The years preceding a woman's last period, known as perimenopause, and the years afterward, called postmenopause, present different health needs. Women who elect not to use HRT may find some relief in alternative remedies.
Herbal
Herbs figure prominently in alternative remedies for treating the symptoms of menopause. Because the U.S. Food and Drug Administration does not rigorously test most herbs for effectiveness, a woman should consult a certified herbalist or a doctor of naturopathy before beginning an herbal program.
Some herbal teas may reduce menopausal symptoms, according to the American Academy of Family Physicians. Try black cohosh and dong quai teas to reduce hot flashes and night sweats. Saint John's wort may reduce depression and irritability, and red clover, licorice root, passionflower, chaste berry, ginkgo biloba and valerian root may reduce general menopausal symptoms, including insomnia, anxiety and memory problems.
Lifestyle
Get at least six hours of sleep nightly. Without adequate sleep, menopausal symptoms may worsen. Nisha Jackson, author of "The Hormone Survival Guide for Perimenopause," advises women not to drink caffeine after lunch and avoid drinking alcohol, to promote a good night's rest. Jackson recommends taking a calcium supplement at bedtime.
Other potentially beneficial supplements include melatonin, taken after the evening meal, and DHEA, taken in the morning as directed on the package.
Menopausal women benefit from regular aerobic and weight bearing exercises, to keep their muscles and bones strong. Talk to your doctor before starting an exercise program.
Maintain your love life. Jackson suggests that menopausal women engage in sex approximately three times per week to reduce stress and sleep better.
Soy
With menopause comes physical changes. Women may gain weight and they face an increased risk of osteoporosis. They may need fewer calories but more nutrition to offset bone loss and to maintain muscle mass.
Soy contains phytoestrogens, a mild plant form of estrogen that may help balance estrogen loss in menopausal women. It may reduce such menopausal symptoms as hot flashes and night sweats when consumed daily. Soy is available in numerous meat-substitute foods and in many forms, such as tofu, edamame, soymilk and soynuts.
Supplements and Creams
The Gale Encyclopedia of Diets recommends that women over 50 increase their calcium intake to 1,200mg per day to preserve bone mass if they are not taking hormone replacement therapy. Gale also suggests that menopausal women take up to 1,500mg of glucosamine daily to reduce the risk of osteoarthritis. S-Adenosyl-L-Methione, or SAM-e, may reduce depression associated with menopause, and magnesium may reduce bone mineral loss, according to Gale.
Wild yam cream contains natural hormones that may ease menopausal symptoms when applied topically. Follow package directions or ask your doctor how much cream you should apply to reduce your symptoms.
References
- American Academy of Family Physicians: Alternative Therapies for Traditional Disease States: Menopause
- The Gale Encyclopedia of Diets: A Guide to Health and Nutrition; Jacqueline L. Longe; 2008
- "The Hormone Survival Guide for Perimenopause"; Nisha Jackson, Ph.D.; 2005
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