5 Tips to Manage Your Menopausal Symptoms Naturally
By Drew Nesbitt BA, TCMP, Ac., ROHP • Filed under Menopause Relief • October 13, 2009
Balance your hormones, feel better, sleep more soundly, and eliminate hot flashes – Follow these 5 natural tips to help minimize your symptoms of menopause.
1. Eat a Healthy, Well Balanced Diet
It should come as no surprise that a healthy diet can make your journey through menopause a little easier. It can also save your life. A study in the Journal of the National Cancer Institute reported lower pre-menopausal breast cancer rates in women who consumed high quantities of fruits and vegetables [1]. Although the study attempted to isolate individual nutrients to determine which one had the most protective effect, the researchers concluded that the benefits in the fruit and vegetable diet was due to the variety of nutrients such as vitamin C, folic acid and fibre which worked in unison to provide overall protective effects.
The soy bean, however, works effectively on its own to reduce menopausal symptoms. Tofu, soy protein powders, miso, tempeh and soy nuts are examples of soy products that contribute to a healthy diet. New studies show that soy foods can decrease hot flashes, minimize osteoporosis, and reduce cardiovascular disease [2, 3]. Some soy products are better than others; your best bet is to ask your healthcare provider which soy food is right for you.
Because some serious health problems manifest more prominently after menopause, diet management is crucial. Talking with someone who specializes in dietary menopause care ensures that you choose foods that will best protect you.
2. Take Advantage of Orthomolecular Medicine
Orthomolecular medicine, a term coined by the late, great Linus Pauling (two-time Nobel Prize winner), involves the practice of preventing and treating disease by providing the body with optimal amounts of substances such as vitamins and minerals which are natural to the body.
We all know it’s best to get your nutrients from foods, but sometimes this isn’t enough, especially if you want to minimize symptoms of menopause. Recent research on Orthomolecular medicine shows that increased amounts of vitamin D, essential fatty acids like fish oils, folate, B12 and CoQ10 can improve your cardiovascular health, breast cancer, osteoporosis, insomnia and hot flashes, to name a few [4, 5]. If you are concerned about taking these preventative measures, talk to your healthcare provider and find out which supplements can help and how much of each one you need.
3. Improve Your Lifestyle
Exercise is a great way to deal with stress, but it’s not the only lifestyle change I advocate for when I advise clients. Stress management involves more than daily 30-minute walks. Stress identification, stress reduction, and time alone for reflection are equally important areas to work on, especially for women who want to reduce menopausal symptoms.
If you are stressed, clearly identify what is causing your stress so you can deal with it appropriately. I often see female clients who are professionals struggling to balance their career, family and social life. These women are so close to the breaking point, a point when stress has wreaked havoc on their bodies and caused adverse reactions. Insomnia, fatigue and brain fog are all common complaints, with stress often being the underlying cause. Practicing some very basic deep breathing techniques for just 3 minutes of your day can do wonders. Also, in addition to walking, try more meditative exercises like yoga and tai chi. Alternatively, try to revisit old forgotten hobbies and take time for yourself every once in a while. Your body will thank you for it.
4. Try Acupuncture
Acupuncture has long been used to treat all gynecological issues, namely infertility, menstrual irregularities and of course, menopause. A Traditional Chinese Medicine (TCM) perspective sees menopause as a natural progression in women’s lives. Menopause is never viewed as a “disease” or “problem” as it is commonly perceived in the West.
Acupuncture works by regulating hormone levels in the body, and if these levels are imbalanced, they can be responsible for menopausal symptoms. Recent research indicates that acupuncture used to treat menopause works through a number of different mechanisms within the body. For instance, regular acupuncture treatments can regulate melatonin levels to help you sleep, they can activate endorphin pathways, and they can reduce hot flashes by regulating a vasodilating peptide [6].
When considering acupuncture treatments, make sure to consult a practitioner with at least 4 years of post-graduate studies in TCM and Acupuncture. Doing this will ensure the safety and effectiveness of your sessions.
5. Chinese Herbal Medicine
Like acupuncture, Chinese herbal medicine (CHM) is an integral component of TCM. Well-trained TCM practitioners understand that despite the popularity of acupuncture here in the West, herbal medicine is considered the most powerful therapy in TCM. When used correctly and skillfully, CHM can treat more problems than acupuncture ever could. Remember that CHM should be administered only by those with at least 4 years of TCM training.
A 2007 study published in the European Menopause Journal examined the effectiveness of Chinese herbal medicine (CHM) on typical menopausal symptoms such as hot flashes [7]. Recipients received one of the following interventions for 12 weeks: Chinese herbal medicine, hormone replacement therapy, or a placebo. To conform with Chinese medical theory of prescribing herbs, each herbal formula was tailored to each recipient’s pattern, meaning that formulas changed throughout 12 weeks depending on the recipient’s symptoms. The study concluded that CHM was 29% more effective than the placebo, and there were no adverse effects from taking the herbs.
Stop Suffering!
Many women suffer through menopause believing it is something that you “just have to deal with.” Now you know that you have choices. A variety of natural therapies are available which can reduce, and in some cases eliminate, your symptoms safely and effectively. Find a practitioner in your area with experience dealing with menopause and discover a life with better sleep, balanced hormones and fewer hot flashes.
Drew Nesbitt BA, TCMP, Ac., ROHP is a Practitioner of Traditional Chinese Medicine and Acupuncture as well as a Registered Orthomolecular Health Practitioner who specializes in all gynecological issues including menopause. For more information about Drew’s clinic locations in Toronto, Ontario, click here. Contact Drew today and take control of your menopause!
1. Premenopausal breast cancer risk and intake of Vegetables, Fruits and Related Nutrients: Journal of the National Cancer Institute, 1996; 88(6), 340-8.
2. Potter SM, Baum JA, Teng H, Stillman RJ, Shay NF, Erdman JW Jr. Soy protein and isoflavones: their effects on blood lipids and bone density in postmenopausal women. American Journal of Clinical Nutrition 1998;68:1375S-9S.
3. The Association Between Soy Nut Consumption and Decreased Menopausal Symptoms: Journal of Women’s Health: 16, (3), 361-368, 2007.
4. Irina Ciubotaru, Ye-Sun Lee, Rosemary C. Wander. Dietary fish oil decreases C-reactive protein, interleukin-6, and triacylglycerol to HDL-cholesterol ratio in postmenopausal women on HRT Journal of Nutritional Biochemistry 14 (2003) 513–521.
5. Vummidi Giridhar Premkumar, Srinivasan Yuvaraj, Kothandaraman Vijayasarathy, Sitthu Govindaswamy Dinakaran Gangadaran and Panchanatham SachdanandamSerum. Cytokine Levels of Interleukin-1β, -6, -8, Tumour Necrosis Factor-αand Vascular Endothelial Growth Factor in Breast Cancer Patients Treated with Tamoxifen and Supplemented with Co-Enzyme Q10, Riboflavin and Niacin. Journal compilation© 2007 Nordic Pharmacological Society. Basic & Clinical Pharmacology & Toxicology, 100, 387–391.
6. A Randomized Controlled Pilot Study of Acupuncture for Postmenopausal Hot Flashes: Effect on Nocturnal Hot Flashes and Sleep Quality: Fertility and Sterility, Vol 86 (3) 700-710, 2006.
7. The Effect of Chinese Herbal Medicine (CHM) on Menopausal Symptoms Compared to Hormone Replacement Therapy (HRT) and Placebo: The European Menopause Journal: Maturitas, 58, 83-90, 2007.
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January 18, 2010 at 12:23 pm
Feel free to share your own menopause relieving tips!
Have a great day.
Drew