What is Menopause?
The onset of menopause is the phase during a woman’s life when her menstrual cycle begins to come to an end and the body generates a slowing down in the production of the female sex hormones; estrogens, progesterone, follicle stimulating hormone (FSH) and luteinizing hormone (LH). This can also be defined as climacteric or perimenopause and will usually take between 3 – 5 years to fully complete.
A woman’s menopause is considered to be finished when her periods have ceased for 1 year. After menopause, women are unable to ovulate and produce eggs which can lead to the fertilisation and development of a fetus. The average age for the onset of menopause is usually around the age of 50. However, this may vary from woman to woman as it is affected by the age at which menstruation first occurs and can be altered by many other lifestyle factors. Some women have experienced menopause in their early 40’s and a smaller percentage into their 60’s.
The Symptoms of Menopause
Menopause can affect women in vastly different ways. A percentage of women will notice very little change to their bodies or alteration to their moods. Others may develop many of the symptoms associated with perimenopause and it will affect multifarious aspects of their life, sometimes on a daily basis.
There are both physical effects and emotional issues to contend with during the transitional period of menopause. These may include;
- Hot flashes and night sweats, which can often lead to disturbed sleep
- The vagina, ovaries, cervix and uterus may shrink and the vagina can shorten, which may result in loss of muscle tone and thinning of the vaginal lining
- A lessening of vaginal and cervical secretions leading to vaginal dryness and discomfort during sexual intercourse
- Increased anxiety, depression and mood swings are common symptoms
- Thinning of the bones, which in turn can lead to loss of bone mass and brittle bones
- The metabolism may slow down leading to weight gain
- The body can reduce its production of collagen which results in more wrinkling and loss of tone to the skin
- An added chance of developing varicose veins
- A loss of libido or an increased interest in sex
- Symptoms of rheumatism and arthritis
Natural Remedies for Perimenopause
A large percentage of women have begun to realize that hormone replacement drugs (HRT) are not the only way of treating menopausal symptoms. There are many natural and alternative methods to ease the problems associated with menopause.
Herbal Remedies
Herbal medicine is a growing industry and it is best to be cautious when using herbs as a remedy as they can have a powerful effect. Always seek advice from a qualified or certified herbalist before embarking on any herbal treatments and if you are taking any medication, consult your regular doctor before doing so.
Golden seal, chaste tree, ladies mantle, sage, motherwort, vervain, blue cohosh and damask rose are thought to help with vaginal discomfort, hot flashes and irregular bleeding.
Herbal teas can also have a calming effect, chamomile, lemon balm, rose hip and valerian tea may aid certain menopausal symptoms, such as sleeplessness and anxiety.
Acupuncture
The ancient Chinese practice of acupuncture can alleviate many of the signs of menopause. Acupuncture needles or acupressure can be applied to certain areas of the hands and feet, which in turn helps to activate the uterus and ovaries as well as the thyroid, parathyroid, pituitary and adrenal gland, resulting in a more balanced production of hormones and a reduction of hot flashes and night sweats. Acupuncture can also relieve other symptoms of menopause including; back pain, headaches – particularly migraines, heavy menstrual bleeding, rheumatism and arthritis which are all common symptoms in perimenopausal women.
If you decide to try acupuncture as a means of alleviating your signs of menopause always use a reputable, certified acupuncturist. The National Institutes of Health and The American Academy of Medical Acupuncture are reliable sources of certified and licensed acupuncturists.
Aromatherapy
Essential oils can be incredibly useful in easing the symptoms of perimenopausal women. It is an extremely relaxing form of therapy and certified aroma therapists can be found in your local business directory and on the internet.
- Jasmine, camphor, cypress, bergamot, patchouli, lavender and melissa, verbena, frankincense, rosewood and vetivert oil can be used to alleviate anxiety
- Rose, clary sage, juniper, lavender, peppermint, basil, melissa and jasmine oil can normalize irregular or difficult, heavy periods
- Bergamot, geranium, basil, jasmine, neroh, ylang-ylang and lavender, clove, nutmeg, red thyme and cinnamon oil are useful in lessening symptoms of depression
- Sandalwood, lavender, basil, marjoram, linden blossom, oregano, neroli and rose oil may help to diminish disturbed sleep patterns
- Geranium, myrrh, sandalwood, chamomile, hyssop and neroli oil can aid skin problems related to menopausal women
- Lemon, clary sage and geranium oil help to lessen hot flashes
- Ginger, fennel, chamomile, thyme and hyssop are useful for strengthening brittle bones and can be massaged into the joints (when mixed with a base oil such as sweet almond)
Chiropractic Medicine
Chiropractors can help improve the body’s ability to harmonize and heal itself by manipulating the spine in order to guide the flow of energy within the body. This can have a tremendous effect on the various symptoms of menopausal women including brittle bones, headaches and migraines as well as aiding joint flexibility and symptoms of exhaustion. Always source a certified chiropractor who is suitably qualified.
Exercise
Taking regular exercise is one of the most helpful ways of controlling the signs of menopause. There are many benefits associated with gentle, regular exercise and it is always best to find a form which will suit your lifestyle and personality. There are many options available including joining a gym, experimenting with yoga (which is great for strengthening bones and muscle tone), dancing, walking and swimming. If possible, try out a few different activities and see what suits you best.
Regular exercise will lead to; improved sleep, increased circulation, metabolism and energy, better stress management, alleviation of depression, an increase in endorphins (feel-good hormones) and stronger bone density. The risk of developing adult-onset diabetes, heart disease, and certain forms of cancer decreases. Headaches, arthritis, rheumatism, back pain and joint stiffness can lessen.
It is also important to remember that over-exercise can be very damaging. Stick to gentle, regular forms of exercise and pace yourself – always warm up and down to gain optimal benefit from your work-out.
Diet
The foods we eat can have a massive effect on the symptoms of menopause.
There are a number of foods that can help to alleviate problems and some that are thought to cause them.
Foods to Avoid During Menopause
There are a number of foods that are said to have a direct, negative effect on perimenopausal women, these include; refined foods, spicy foods, caffeine, sugar, alcohol, saturated fats, dairy products and nut butters.
Beneficial Foods
Miso, whole grains, seaweed (nori, wakame and kombu are particularly beneficial), tofu, beans, nuts and seeds and fresh vegetables including pak choi, capsicums, tomatoes, cabbage and avocado, fresh fruit high in potassium, such as bananas, melons and oranges, lemons, limes and grapefruits can help to normalize hormone levels.
Apples, yams, soy products, sweet potatoes and carrots are said to aid with hot flashes and estrogen loss.
Low-fat yogurt, soy milk, leafy green vegetables (broccoli, chard, greens and spinach), sardines and other naturally oily fish, nuts and seeds can help defend against brittle bones and osteoporosis.
Try to eat as many raw vegetables as possible. This will help you to gain the maximum level of vitamins and minerals your body needs to function well.
Conclusion
As we have seen, there are various methods of alleviating the symptoms of menopause. The most important factors appear to be exercising regularly and adjusting the foods we eat. By taking positive steps to address these issues and perhaps harnessing the power of natural remedies, such as acupuncture or aromatherapy, many of these symptoms can be eradicated for good, leading to an enhanced sense of wellbeing and the benefits associated with a healthier lifestyle.