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Joanne
Kench
Naturopath & Registered Medical Herbalist
Affordable fees with discounts
for children and families.
Auckland, New Zealand
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MENOPAUSE
Fact Sheet and Nutrient Recommendations
Diagnosis
Menopause can usually be assumed if menstruation has stopped for 6 to 12 months in older women. This is likely to occur between 45 and 55 years of age. Hot flushes are a likely indicator of menopause, as this symptom appears in upward of 80% of all pre- and peri menopausal women. During the peri menopause phase, many women experience irregular ovulation. Increased bladder infections and atrophic vaginitis are also other hallmark symptoms of menopause onset.
Associated Symptoms of Menopause
Loss of bone density, varicose veins, easy bruising, nose bleeds, lethargy to extreme fatigue, anxiety, irritability, insomnia, depression, decreased concentration, tearfulness, decreased libido, cold hands and feet, headaches, night sweats, dry skin, nails and hair, rheumatic pains, increased number of bladder infections and hot flushes.
Causes
When there are no eggs (ova) left in the ovaries, having dropped from approximately 1 million at birth, this is considered the onset of menopause. This cessation of egg production and maturation (about 400-500 will mature during reproductive years), is a naturally occurring process. When this has transpired, oestrogen production and androgen levels will fall, as there are no active follicles encouraging hormone production. In response, the pituitary signals an increased creation of Follicle Stimulating Hormone (FSH) and Luteinising Hormone (LH), which in turn causes the adrenal glands and ovaries to boost androgen secretion. Within the fat cells of the body, this androgen is converted to oestrogen, although the quantities are significantly lower than those of women in their reproductive years.
Like many life stages, this process is a natural one and should be a relatively smooth transition. Unfortunately, numerous factors contribute to make it one of the most difficult periods in a woman’s life.
Stress from many sources – work, family, children, emotional, financial, lack of exercise, poor diet as well as chemical overload, all help to conspire against this natural transition. It must be noted, however, that these factors will complicate many life transitions such as puberty and andropause (male menopause).
With menopause, a major and often ignored factor, is the negative view Western society and culture attribute to this phase.
As with any life transition, the ease of passage is facilitated by supportive diet, ample exercise, emotional harmony, correct supplementation and a positive outlook.
The suggestions listed below are general and only offer some aspects of a holistic, healthful lifestyle.
Limit or avoid
- Alcohol, coffee, soft drinks, chocolate.
- Processed and refined foods, deep fried foods, meats such as pork, beef, chicken and processed meats.
- Table salt, high solanine foods (as they are calcium inhibitors) such as tomatoes, eggplants, potatoes and capsicum.
- Diuretics, laxatives, aluminium-based antacids, recreational drugs, glucocorticosteroids and tobacco (remove totally).
Include
- Broccoli, cabbage, cauliflower and brussel sprouts (high levels of Indole-3-carbinole which is anti carcinogenic, plus help to eliminate excessive levels of estrone). Organic sources are preferable.
- Moderate amounts of soy foods such as tofu, soy milk, tempeh and miso.
- Nuts, seeds and free range eggs.
- Good quality oils such as linseed and olive oil (virgin, cold pressed), fresh fish.
- Celery, parsley and fennel (mildly estrogenic).
- Foods containing boron such as apples, grapes, sultanas, dates, almonds, pears and peaches.
- Calcium-rich foods such as yoghurt, cottage cheese, sunflower seeds, cheese and leafy-green vegetables.
- Magnesium-rich foods such as garlic, fish, unmilled wheat germ, figs, corn, apricots and apples.
- Vitamin E-rich foods such as avocados, spinach, vegetables oils, seeds, wheat germ, broccoli and whole-grain cereals.
Exercise
During pre-, peri- and post menopause, regular exercise is imperative. It has been shown to relieve hot flushes and depression, decrease bone loss and cholesterol, enhance mood, tissue oxygenation, cardiovascular strength and circulation, balance stress responses and increase nutritional status, self-esteem and energy levels. Weight bearing exercise, along with aerobics, is vital for maintaining bone strength. Quite simply, exercising 3 to 5 times per week, for 30 minutes or more at each session, will help to alleviate many of the symptoms associated with menopause.
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SUGGESTIONS FOR SPECIFIC MENOPAUSE SYMPTOMS
For all the following symptoms herbal medicine can be used, is very effective, and only requires one or two treatments, with repeat treatments if symptoms return.
Hot flushes and Night Sweats
- Sage tea, red clover tea, chaste tree tablets
- Phytoestrogen-rich diet
- Decrease caffeine, alcohol, chocolate.
- Avoid hot spicy food i.e. chillies.
- Exercise.
Anxiety/mild depression
- Vitamin B complex supplement
- Magnesium
- St Johns Wort tea
- Reduce alcohol
- Meditation
- Take time out for you
- Confirm that you don’t have a thyroid condition (see your naturopath!!)
- Bach flowers/Rescue Remedy
Insomnia
- Chamomile, lemon balm, or sage tea before bed
- Magnesium found in foods such as: nuts, parsley, garlic, molasses,/li>
- Decrease caffeine and alcohol
- Exercise
- Eat a light evening meal and not too late
- Meditation/relaxation techniques
Headaches
- Feverfew tea
- Chaste tree tablets
- Evening primrose oil
- Magnesium
- Fresh ginger tea,/li>
- Avoid tea and coffee,/li>
- Relaxation techniques
Memory loss
- Gingko Biloba tea or tablets
Aching joints
- St Johns Wort oil applied externally
- Massage
- Eat foods containing calcium, magnesium and potassium such as: Nuts, parsley, brown rice, garlic, avocado, bananas, celery, oranges
Skin problems
- Echinacea drops
- Chaste tree tablets
- Red clover tea
- Evening primrose oil
Fluid retention
- Dandelion tea/coffee
- Parsley
- Watermelon seeds
Stress incontinence/urinary problems
- Pelvic floor exercises
- Cranberry juice
Vaginal dryness
- Vitamin E, linseed, sesame oils (fine grade)
Loss of sex drive
- Talk to your partner
- Explore other ways of expressing sexuality
- Herbal medicine can be very supportive to aid relaxation and increase energy
Menstrual flooding
- Chaste tree tablets
- Avoid Dong Quai
- Acupuncture
- Get iron levels checked especially if you seem tired most of the time
- Herbal medicine – An individual remedy may need to be prepared, depending on the severity of flooding.
How Changing Woman Stays Young
When Changing Woman gets to be a certain old age she goes walking towards the East. After a while she sees herself in the distance looking like a young girl walking towards her. They both walk until they come together and after that there is only one – she is like a young girl again.
- Apache Indian
Menopause represents an opportunity to re-evaluate one’s purpose in life, perhaps an opportunity to create on a different level than before. It is a gift for positive change.
A time for fulfilment of dreams, old passions and desires not satisfied, and projects as yet uncompleted.
Time to enjoy life!
Hormonal changes in menopause
As the ovaries decrease production of oestrogen, the adrenal glands produce similar hormones. These adrenal hormones are responsible for sex drive and are converted to oestrogens during and after menopause.
Exhausted adrenals (caused by stress) are not able to produce the hormones needed for a natural, symptom-free menopause.
Where there is stress and/or poor health, hormonal changes accompanied by psychological changes manifest as physical symptoms that can sometimes be quite distressing.
Recommended reading
Leslie Kenton, Passage to Power
Susun Weed, Menopausal Years, The Wise Woman’s Way
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