Ask the Naturopath: Temper menopause with natural treatments

Ask The Naturopath

As if getting older wasn't difficult enough: For women, perimenopause and meno?pause are physical proof of the body slowing down. During this transition, the decreased production of estrogen and progesterone from the ovaries leads to hormonal imbalances that can bring about physical, mental and emotional symptoms—all of which can be tough to treat. Luckily, there have been advancements in natural therapies that have been proven to ease symptoms and help bring the body back to a hormonal equilibrium. The latest research on treatment options can help point your customers in the right direction.

Beyond hot flashes
Most of the symptoms of menopause are expressions of a hormonal imbalance, and they vary widely. Some of the primary symptoms are what most people associate with menopause: hot flashes, night sweats and emotional instability, including depression, anxiety and irritability. But women may also suffer from disturbed sleep, vaginal dryness, heart palpitations and cognitive changes, including forgetfulness, decreased concentration and indecisiveness.

With each symptom, it's important to try to figure out what, specifically, might be causing it. For example, symptoms of emotional instability, depression and anxiety can look similar. If the adrenal glands were already stressed, they may be unable to take on the added responsibility required of them as the ovaries decrease the production of estrogen. If adrenal fatigue or adrenal stress is present, treating the adrenals may be necessary in order to have an easier menopausal transition.

Calming raging hormones
The goal is to choose a treatment that will bring overall balance to the hormonal cycles, and choices vary widely depending on symptoms. While hormone replacement therapy has been proven to treat all symptoms, it's not without its drawbacks. Even natural or bioidentical hormone replacement can interrupt the hormonal transition that is naturally occurring in the body. As part of the aging process, the body naturally decreases the production of estrogen and progesterone and will, over time, equilibrate to the lower levels of hormones. Natural therapies, other than natural or bioidentical HRT, can assist in bringing the body back to balance throughout this transition of decreased hormonal output, as well as help ease a woman's symptoms. Changes most women can make immediately include:

Eating a healthy diet. Fresh vegetables and fruit, whole grains, good-quality fats and adequate protein, including cold-water fish, have all been shown to ease symptoms. In Ayurvedic think?ing, these foods support menopausal women through moistening and cooling properties. New research published in the January Endocrinology News also shows that a healthy diet can help decrease cholesterol levels, which can rise as women age. Decreasing or eliminating sugar, caffeine, salt, alcohol and processed foods, including refined flour products, is also a good idea.

Getting more exercise. Moderate exercise on a regular basis—30 to 45 minutes three times a week of cardiovascular exercise, plus 10 to 15 minutes two to three times a week of weight training—has been shown to ease symptoms. New research published in the April issue of the Annals of Behavioral Medicine finds moderate exercise, like walking and yoga, boosts women's emotional well being, helping to make menopause a little easier. Experts at Oregon Health & Science University showed that menopause may also increase appetite. By studying hormones in monkeys, the researchers concluded that, with decreased hormones, many monkeys increased their food intake by 67 percent. Exercise can help offset this increased appetite.

Upping essential fatty acids. These are not always acquired adequately in the diet alone, and supplementation of omega-3 fatty acids (eicosapentaenoic acid and docosahexaenoic acid) and omega-6 fatty acids (gamma-linolenic acid) can assist in balanc?ing the 28-day hormonal cycle. Omega-3 fatty acids, found primarily in flaxseeds and fish, can be taken from day one of menstruation through day 14 (new moon to full moon if menstruation has ceased). Omega-6 fatty acids, found in borage oil, black currant oil and evening primrose oil, can be taken day 15 through 28 (full moon to new moon if menstruation has ceased). The cycling of these oils gives specific support to the follicular and luteal phases of the cycle.

Herbal remedies
Regulation of the hormonal cycle is directed by the hypothalamus-pituitary-ovarian axis, a brain-to-ovary communication system. A few herbs, including chaste tree berry, black cohosh, dang gui and white peony, specifically affect HPO axis activity. Each works in its own way to bring about balance in this vital communication system. Additionally, herbs that contain both triterpenoid saponins and steroidal saponins help regulate the HPO axis. These include licorice, ginseng, wild yam, beth root, fenugreek and false and true unicorn root. Because of their ability to balance overall hormonal levels, these herbs can ease many of the symptoms of menopause.

Surviving the symptoms
A guide to treating the most common discomforts of menopause:

Hot flashes
More than 60 percent of women experience hot flashes and night sweats during menopause. These symptoms occur when the brain center is attempting to reset the internal thermostat, and it hasn't reached equilibrium yet. Some natural therapies to consider are:

Disturbed sleep
Not getting seven to eight hours of shut-eye a night can make everything else in life feel out of balance. The inability to sleep and stay asleep could be caused by night sweats, but other factors, such as anxiety and emotional instability, can also play a role. Consider the following remedies:

Vaginal dryness
This can be treated locally, or intern?ally through supplements. Local treatments could include:

Decreased cognitive function
Herbal medicine can be effective in reconnecting brain synapses. Consider:

Heart palpitations
Herbs that work directly with the cardiovascular system, the nervous system or both have been proven to ease this scary symptom:

As the baby boomer generation now moves into perimenopause and menopause, there are a greater number of women experiencing the symptoms brought on through this transition. With more research showing that HRT is not a safe option for all women, natural remedies have become more popular—and prevalent—than ever.

Robin DiPasquale, N.D., R.H. (AHG), is a naturopathic physician and chairwoman of botanical medicine at Bastyr University.

Natural Foods Merchandiser volume XXVIII/number 5/p.36,38