Herbalism
Herbs have been used for centuries to aid healing. The herbalist, like other holistic practitioners, will consider each woman's symptoms and health background before creating a treatment plan. Herb doses and combinations will vary from woman to woman. Some of the herbs used to ease symptoms of the menopause include:
Black cohosh: many women find this herbal root helps reduce hot flushes and vaginal dryness.
Ginseng: well known for reducing stress, ginseng contains essential fatty acids which can reduce hot flushes.
Dong quai: improves circulation and can help relieve some symptoms of the menopause. Some women, however, feel worse symptoms when using dong quai. Women with fibroids should not use it as it may increase bleeding.
Agnus castus: thought to stabilise hormones, it may help relieve vaginal dryness and hot flushes.
Herbs must be taken for at least three months for their effects to be noticed. Some herbs may be dangerous in high doses or with certain medications. Consult a qualified herbalist and tell her/him about any medication you are using. Also inform your GP about herbs you are using or plan to use.
Aromatherapy
Aromatherapy treats symptoms by using essential oils from plants and flowers. A small amount of oil is mixed either with a massage oil for the skin, or in water to be used as a compress or to be inhaled. Some of the key oils used with women at the menopause include:
Geranium: a hormone stabiliser that is often used for relaxation.
Cypress: thought to be helpful in reducing hot flushes.
Clary sage: used as an anti-depressant.
Bergamot: for its uplifting effects.
Lavender: to aid sleep and ease aches and pains.
Roman chamomile: to soothe and calm, and relieve dull pain.
Caution: Massage can be dangerous for people who have certain conditions such as inflammatory arthritis or those at risk of deep vein thrombosis (blood clots in the vein). For the most effective and safe use of aromatherapy, it is best to consult a registered aromatherapist.
Contact the Aromatherapy Organisations Council for more information. See Resources and links.
Nutrition and Supplements
Food can affect hormones in the body and it is best to avoid drastic changes in diet around the menopause. Gradual and lasting changes, however, can make the menopause easier and improve overall health.
A diet low in saturated fats (meat, cheese, eggs) and high in unsaturated fats (nuts, seeds, oily fish and some vegetables) can help reduce some symptoms of the menopause. Unsaturated fats have essential fatty acids which help the body adjust to new hormone levels. Women at the menopause should also get plenty of calcium, vitamins E, D and B, and magnesium (see the vitamin table in the Menopausal symptoms section.
Oestrogen in food
Some plants have small amounts of natural oestrogens called phyto-oestrogens ('phyto' means 'plant' in Greek). Phyto-oestrogens are similar to the oestrogen in women's bodies. Research shows that eating foods high in phyto-oestrogens may help relieve symptoms, such as hot flushes, that result from falling oestrogen.
Foods high in phyto-oestrogens:
Tofu: add to salads or just about any dish. Marinated tofu is also available from supermarkets and health food stores.
Miso: fermented soya bean paste, miso is delicious as a soup or in gravy.
Soya milk : the calium-enriched type is a good milk subsititute.
Soya and linseed bread : now available at most large supermarkets.
Note: Concerns have recently been raised about soya. Some soya bean plants are genetically modified (GM), and anyone who wants to avoid GM foods should look for this when buying soya. Another concern is about possible harmful effects of soya that have not been fully studied.
Exercise
Exercise is important for good health at all life stages, but is especially important around the menopause. Thirty minutes of activity every other day (or as often as you can manage) can benefit the body and the mind.
Keep active by joining a gym, walking with a friend, cycling to the shops, playing tennis in the park or exercising with videos at home. Do what feels right for you. The benefits of exercise will begin as soon as you start, but it may take a couple of months to notice improvement.
Regular exercise:
- encourages sleep
- increases energy levels
- improves strength, flexibility and balance
- strengthens the heart and reduces blood pressure
- improves emotional stability
- builds strong bones
Acupuncture and Acupressure
Acupuncture and acupressure are based on the idea of a universal energy made up of yin and yang. These must be in balance for a healthy body and soul. Acupuncture and acupressure are used to restore this balance and promote health.
Acupressure may help relieve minor symptoms of the menopause. It involves applying pressure to points on the body which match up with energy channels.
Acupuncture is used for more severe symptoms. An acupuncturist will use needles rather than pressure to redirect energy. Tiny needles are inserted into points on the body and are left in place for about 20 minutes. The needles tingle or feel warm more than hurt. It generally takes eight to ten treatments to feel an improvement.
To find a registered acupuncturist or acupressurist near you, see the Resources and links section.
