Natural Treatments for Perimenopause and Menopause
Navigating the transition through perimenopause and menopause can be VERY challenging for many women. The severity of women's symptoms are often not appreciated or are dismissed by the medical field. These dramatic hormonal shifts can bring about a variety of physical and emotional changes. Hormone therapy may not be for everyone, due to family or personal history of female cancers or just personal preference, but it does seem to have the most power to alleviate the symptoms and make women feel more "normal." If hormone replacement is not in the cards, there are definitely other options including nutritional support, lifestyle changes, yam cream, and a multitude of herbs that have mounting data in support of menopausal management.
Nutritional Support A whole foods diet very low in refined carbohydrates is helpful. Foods rich in phytoestrogens, such as organic soy products, flaxseeds, and legumes, can help balance hormone levels. Omega-3 fatty acids found in fish, walnuts, and flaxseed can reduce inflammation and improve mood. Calcium and Vitamin D are crucial for bone health, especially as estrogen levels decline. Many women report excellent improvement with Magnesium supplementation.
Lifestyle Modifications Stress reduction is the cornerstone here. The adrenal glands are the "backup" to the ovaries, so when the ovaries begin to shut down, the adrenals are taxed. Practices such as mindfulness, meditation, and deep-breathing exercises can help manage stress levels. There are apps such as CALM that guide you through relaxation. Also, engaging in physical activities such as walking, yoga, or swimming can reduce hot flashes, improve mood, and promote better sleep. Sometimes, it is better to avoid VERY intense workouts as that can actually be too stressful! Last, great sleep is key. Create a calming bedtime environment and avoid screens before sleep. Getting a bit of sunshine during the day, and then avoiding overhead lights in the evening helps. Supplements like Glycine, Lemon Balm, Passiflora, and Relora can be helpful.
Herbal Remedies Dong Quai- aka "female ginseng," can relieve menstrual discomfort, which can be beneficial during perimenopause. Black Cohosh- Known for its ability to reduce hot flashes and night sweats, black cohosh is one of the most studied herbs for menopause. It acts on the serotonin receptors in the brain, potentially helping to regulate mood and reduce hot flashes. Red Clover-This herb contains phytoestrogens, which can mimic estrogen in the body. It may help alleviate hot flashes and improve overall well-being.
Conclusion While perimenopause and menopause bring unique challenges, various natural treatments can help alleviate symptoms and improve quality of life. Always consult with a healthcare professional before starting any new treatment to ensure it aligns with your individual health needs. By embracing these natural strategies, women can navigate this transition with greater ease and comfort.
