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The Menopause, Naturally — Symptoms

This section contains information about a natural approach to dealing with the following menopausal symptoms:

• Hot flushes and night sweats
• Vaginal dryness
• Stress incontinence
• Aching joints
• Anxiety and irritability

Hot flushes and night sweats

Hot flushes and night sweats are the most common symptoms of the menopause. They usually occur over a period of a few months, but for some women they can go on for a number of years. Hot flushes are not caused by a lack of oestrogen, but by a sudden drop in oestrogen. This is why flushes usually stop once the level of oestrogen stabilises.

Women can have hot flushes on the neck and face, upper arms, torso or the entire body. Hot flushes may last a few seconds or a few minutes and they can be strong or mild. Increased blood flow to the area raises the skin temperature and this creates a flush - red, blotchy skin. Sweating is the body's way of trying to cool down.

Hot flushes may be triggered by heavy blankets, hot-water bottles, coffee, tea and spicy foods — just about anything hot.

Night sweats can be more upsetting than daytime flushes because they disrupt sleep. Some women find that as a result they suffer from insomnia, which leads to irritability, tiredness and forgetfulness.

Dealing with hot flushes and night sweats:

Hot flushes

• Wear natural fabrics that breathe.
• Wear layers.
• Carry a foldable fan with you to help cool down.
• Don't fight the flush — try to relax if you can.
• Carry moist tissues to freshen up after a flush.

Night sweats

• Use cotton sheets and keep spares close to the bed in case you need to change them in the night.
• Wear lightweight cotton or silk to bed — or don't wear anything at all.
• Drink less coffee and alcohol, especially late at night as they can make flushes and sweats worse.

Homeopathy

Lachesis is often used to help reduce hot flushes. Other remedies include graphites, silver nitrate, sepia and sulphur.

Herbalism

Some herbs increase adrenalin and may increase oestrogen. This would help to reduce hot flushes. These herbs include: siberian ginseng, nettle, borage and liquorice. Cypress (Cupressus sempervirens) and sage may also help reduce flushes.

Aromatherapy

Roman (not German) chamomile is used to help the body regulate hormones and reduce flushes. It can be blended with a massage oil and massaged into the skin. Or drops can be placed on a tissue and inhaled as and when necessary.

Nutrition and Supplements

Some research suggests that eating foods high in phyto-oestrogens may reduce hot flushes. Japanese women, for example, report fewer hot flushes than western women and this may be related to the amount of soya they eat.

These tips may help reduce hot flushes:

• Eat foods rich in phyto-oestrogens, such as tofu or soya bread.
• Cut down on sugar, caffeine and alcohol.
• Eat foods rich in vitamin B6. Many breakfast cereals are high in B vitamins.
• Eat foods with vitamin E, such as hazelnuts, almonds, sweet potato and avocado.
• Avoid hot spicy foods.
• Take supplements of Evening Primrose.
• Eat foods high in magnesium and calcium. See table below.

Acupuncture and Acupressure

To relieve hot flushes, acupuncture and acupressure focus on the kidneys and the heart. Related pressure points are on the inside of the wrist (along the line of the little finger) and along the kidney channel of each foot.

Acupressure books and classes will provide more information about pressure points and energy lines. If flushes and sweats are severe, consult a registered acupuncturist or acupressurist. See the Resources and links section.

Vaginal dryness

Low hormone levels at the menopause can cause the walls of the vagina to become thinner. There is also less natural lubrication. These changes can make penetrative sex uncomfortable for some women.

Some studies have shown that phyto-oestrogens may improve cells of the vagina. A study published in the British Medical Journal (1993), found that women who ate 45g of phyto-oestrogen rich foods each day (clover sprouts, linseed oil and soya flour) had relief in vaginal dryness after only a few weeks. For foods with phyto-oestrogens, see the Natural Therapies section.

Foods high in vitamin E may also help reduce dryness. Some women feel that inserting a capsule of vitamin E directly into the vagina every night for a few weeks makes a difference.

Exercise

Do regular pelvic floor exercises, known as Kegel exercises. Designed to strengthen pelvic floor muscles, they also work the vagina and help to keep it healthy. They are easy to do just about anywhere and other people can't tell you're doing them. See Kegel exercises information below right.

Acupressure

Acupressure focuses on the kidneys, as these are considered to be the centre of sexual energy. Pressure is put on key points along the foot and ankle.

Kegel Exercises to strengthen the pelvic muscles:

Pelvic floor exercises strengthening the muscles that support the pelvic organs. The exercises are easy and quick to do but it's important to do them correctly, and many women benefit from guidance from a physiotherapist.

Start by locating the muscles you need to exercise. There are a few different ways to do this:

1. Place one or two fingers in your vagina and squeeze your muscles until you can feel your vagina tighten around your fingers. These are your pelvic muscles.
2. Imagine you're trying to stop the flow of urine mid-stream. The muscles you tighten (contract) are your pelvic floor muscles.
3. Another way to identify the correct muscles is to imagine you are trying to stop yourself from passing gas. The muscles you squeeze to do this are your pelvic muscles.

Once you've identified the correct muscles you're ready to begin. The exercises can be done while lying down, sitting or standing, with your knees together or slightly apart.

Set 1: Slowly tighten your pelvic floor muscles and count to four, then let the muscles relax for a count of four. As your muscles get stronger gradually increase the count to 10. Try to repeat this 10 to 15 times.

Check that you're not tightening the muscles in your legs, abdomen or buttocks, as it's important to use only your pelvic muscles. Remember to keep breathing.

Set 2: Now tighten and relax your pelvic muscles as quickly as you can, again 10 to 15 times.

As a preventive measure, try to do the exercises two or three times a day.

Stress Incontinence

Oestrogen helps to keep the muscles at the base of the bladder tight and strong. These muscles restrict and release the flow of urine. Low levels of oestrogen at the menopause increases the risk of stress incontinence — small amounts of urine leaking out when you cough, sneeze or laugh. More than 50% of women experience occasional stress incontinence after the menopause.

Homeopathy

Homeopathic remedies for stress incontinence include causticum, pulsatilla or sepia.

Herbalism

Herbs with phyto-oestrogens may help. These include ginseng, hops, sage and red clover.

Aromatherapy

There is little information available about aromatherapy and stress incontinence. If you would like to try aromatherapy, do Kegel exercises and consult an aromatherapist.

Nutrition and Supplements

The tissues of the bladder are sensitive to oestrogen. Eating foods rich in phyto-oestrogens may help. Avoid tea and coffee. They increase the rate at which fluid passes through the body. Vitamin C helps the body produce collagen and collagen strengthens tissue and muscles. Blackcurrants, strawberries, kiwi, brussels sprouts and oranges are rich in vitamin C. Supplements are also available.

Exercise

Do Kegel exercises regularly. They are the most effective self-help method to prevent stress incontinence.

Exercise

To deal with stress incontinence, acupressurists may put pressure on points along the foot which correspond to the bladder.

Aching joints

Many women suffer from general aches and pains during the menopause. It is unclear whether they are caused by the menopause, but they often occur along with it.

Anxiety and irritability

Some women feel more anxious and irritable around the menopause. Change can be stressful and, at this time in life, women may experience physical changes, life changes and anxiety about growing older.

Mood is also affected by blood sugar levels, and swings between high and low levels can cause stress within the body.

Stimulants, such as tea, coffee and sugar, produce a quick rise in blood sugar levels. This is followed by a rapid drop in blood sugar that stimulates the release of adrenalin. Adrenalin is the hormone released under severely stressful situations and can cause feelings of anxiety.

When the body goes without food for more than three hours, it also triggers the release of adrenalin. To keep blood sugar levels stable, eat little and often.

Homeopathy

There are a number of homoeopathic remedies to help ease stress and irritability, including sepia and nux vomica.

Herbalism

Herbs that relieve anxiety are called nervines. One of the most common nervines is Valerian. It is often used to help reduce irritability and stress. Ginseng may also be useful in reducing stress.

Aromatherapy

Essential oils of geranium, clary sage and roman chamomile can aid relaxation and calm nerves. Aromatherapy with massage can also help. Studies have shown that regular therapeutic massage reduces anxiety.

Nutrition and Supplements

The B vitamins have positive effects which can reduce stress and balance mood. Eat bananas, avocados, nuts and taramasalata.

Magnesium helps to metabolise (break down) sugar, to keep blood sugar at healthy levels. Snack on nuts, oat cakes or fruit. Avoid sweets, coffee and alcohol.

Exercise

Many studies show that exercise helps to reduce anxiety, tension and stress. Try stretching, walking or any exercise you enjoy.

Acupressure and Acupuncture

Acupuncture and acupressure have been used successfully to treat anxiety. Consult a registered therapist for more details.

Written by Tamara Beus and published in printed format (2000) by Women's Health

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