Natural Solutions to Menopause Woes
For many women, hormone replacement therapy, or HRT, relieves their night sweats, hot flashes and other symptoms of menopause. But for those who aren't quite sure about HRT, or are seeking a more holistic route, talk to your doctor about these all-natural options.
- Make Small Changes: Layer your clothing. Replace coffee, alcohol and spicy foods with cool beverages and milder foods. Try to keep your stress levels at a minimum. Daily relaxation and deep breathing can work wonders for reducing hot flashes. Finally, don't take a hot bath or shower before bedtime. And wear light, cotton pajamas.
- Soy and Herbs: Scientists have observed that women in Asian countries, where soy is a regular part of the diet, are less likely to report menopausal symptoms than women in other parts of the world. Red clover, an over-the counter herbal supplement, may reduce the number and intensity of hot flashes. Black cohosh, another herbal remedy, may reduce excessive sweating in menopausal women. Doctors and researchers think that one reason may be related to isoflavones, an estrogen-like compound found in these herbs. However, since isoflavones have some weak estrogen-like effects, it's important to talk with your doctor or health care provider before you choose to use supplements.
- Acupuncture and Yoga: Although they may sound a little "out there," acupuncture and yoga have helped some women alleviate their menopause symptoms. Some salons have actually created special menopause-relief acupuncture sessions. And many health clubs offer yoga classes specifically for women over 50 to help lessen the severity of menopause symptoms.
- Exercise: Besides helping to maintain strong bones, increasing muscle mass through regular strength training can also reduce the severity and frequency of hot flashes. Try resistance training or light weight lifting.
If trying these natural solutions interests you, remember to talk to your doctor about them before you begin.
If you found this helpful, these articles and forums might help, too:
Article:The Hormone-Balancing Diet
Article:Menopause Q + A
Forum:Rituals of Renewal
What others are saying
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fran, 3/19/2009 9:50:53 PM
this article was very helpful.Im 36 and have had a full hysterectomy and suffer from hot flashes.Im on a max dose of estergene and it dosent always do the trick.Thanks for the addvice. -
Diane, 3/19/2009 10:24:38 PM
I was currently searching for answers regarding menopause, and this was ideal for all the questions I have. I am currently going through menopause at 49 and this site was very informative. -
L, 3/19/2009 11:40:06 PM
I just turned 52, and have not had a period in a couple months. I think I am going into menopause. I have started drinking a lot of teas, and eating milder foods. i exercise and also try to get more sleep at night. -
E. Lindsay, 3/20/2009 11:52:02 AM
Hi! Quick intro: I'm a nurse, my hubby is an MD. According to my birth certificate, I'm 50. Although I'm in complete denial about that, my periods are hit 'n miss for sure, which is diagnosed as perimenopause. My doctor (an endocrinologist) and I agreed that HRT was right for me. Here's my Rx: Inject one (1) cc I.M. (Intramuscular) q (every) two (2) weeks. The estrogen is of the purest form; estradiol cypionate injection, also known as Depo-Estradiol. It comes in 5mL vials and has 5mg/mL and it's as close to the estrogen our ovaries produce.
Most physicians, who are not specialist in this field will suggest Premarin; made from pregnant mare's urine! (That's where the name Premarin comes from.. PREnant MAres uRINe)! This is NOT the same thing and it's always wise to do your homework, then talk to your doctor. -
tatyana, 3/20/2009 12:27:44 PM
klass -
Ronnie, 3/20/2009 8:36:51 PM
Whew! I took Premarin...eew -
Julie, 3/20/2009 8:54:49 PM
I am now using Bio-Identical Hormones that are more like a womans own hormones made by her body. I was feeling relief within 2 weeks of starting it. Look it up and then ask your dr about it. -
Marsha, 3/21/2009 11:27:03 AM
I found this article very informative for the "normal" menopause. I had a hysterectomy at age 31, HRT for 27 years and now am a survivor of breast cancer. My cancer was living on estrogen, so I have to stay away from the natural forms and my pills were taken away from me. My hot flashes have been intense every hour on the hour, 24/7. I keep expecting to lose weight from all the water loss. LOL However, I have found less spice, exercise, and lots of cool water or caffeine free tea/coffee helps tremendously. -
Kristie, 3/21/2009 8:30:33 PM
Found this info. helpful. Am a 6 yr. breast cancer survivor and can not use traditional HRT. I've been using black cohash and soy suppliments and they help eliviate hot flashes and night sweats for the most part....although they are not full proof. Trying to get at least 7 hours sleep a night helps as well as tiny naps on the weekends. -
Marsha, 3/22/2009 3:50:58 PM
Kristie, my doctors told me to stay away from the soy supplements and black cohash, they have natural estrogens that are harmful for me. I'm just cruising until they go on their own, which I hope is sooner than later. LOL -
Deb, 4/22/2009 1:28:37 AM
All I can say is 'know your own body' and work closely with your MD. Like Marsha my hot flashes with sweats would start in the pm and be hrly for 12-16 hrs. I resisted HRT but decided quality of life important. 45 min. naps just could not keep me going. When I started the lowest dose available, they calmed within a month, but within 3 months my periods resumed. No physical reason, but my hormones revealed I was no longer in menopause. We adjusted my dose by decreasing the frequency and things seem to be well for 9 months then about a month ago the night sweats resumed, but not as intense. Remember your hormones fluctuate. Stick close to your GYN. I believe in support groups. This site is great. Friends in their late 30's and beyond are always saying we need to know what to expect even if it is individual. I have a welcome to the 50's club to talk about all those things that no one wants to talk about. A bottle of wine and some good laughs. Celebrate life!!! -
lisa, 5/5/2009 7:18:47 PM
I'm 41 and under a lot of stress and my periods have been erratic as have been my moods and sleep. My period has always been on time like clock work so this could be menopause or not- just stress. A few weeks ago I started taking Natural Female Support by LifeExtension, www.lef.org. I felt hugely better almost at once- so much so that I felt maybe the supplement was too strong and stopped taking it. I'm monitoring myself now to see how my moods are through my next period. I will then start taking it again and view the reactions. I came across lef.org while taking care of my grandmother before she died. They have a wealth of information about supplements etc. and they are also cutting edge using MD and alternative sources of research. For menopause or just getting OLD- LOL- they are great! -
Kim, 6/12/2009 10:20:10 PM
Hi, I'm 47, and have had a full hysterectomy. I tried the premarin but didn't like the way I felt on it. I sought alternatives, by taking a soy supplement, but it didn't seem like quite did the trick either. Then someone suggested cutting back on sugar & caffeine, as well as taking 800 IU of vitamin E. Along with that I take a supplement called Vitex. (chaste tree berry), which is supposed to balance your hormones. I'm starting to feel like "my ole self" again, and can actually do cardio/weights/exercise without being totally defeated before I get going. The hotflashes are better also, as long as I behave myself with my caffeine and sugar! And the thing about cotton clothing....I read more clothing labels than I ever have! Cotton does make a difference! Good luck to all!!
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