Natural ways to sail through the menopause

The Menopause is a natural event in every woman’s life, the cessation of having regular monthly menstrual flows. Unfortunately in our western society people tend to consider this period as a disease and women are often encouraged to start HRT (hormone replacement therapy), which doesn’t suit a lot of women and can have its own rather unpleasant side effects including abnormal bleeding and weight gain. There are also increased risks of breast cancer and cardiovascular problems. In many primitive societies this is a period to embrace; the older women are respected and looked up to.

Some women appear to pass through this time with very few physiological or emotional complaints. Others will experience hot flushes and some emotional ups and downs while some may become debilitated by the physical and emotional manifestations of the “change.”

There are many natural ways to help centre your self during this period. Aromatherapy oils offer a simple and effective way of calming or energizing you throughout the day. Take a small spray bottle of water and add a few drops of lavender, geranium or rose essential oils. These oils can also be placed in a warm bath to help you sleep.

Develop strategies for dealing with any stress in your life. Take a walk in a relaxed environment, set aside a special corner of your room for listening to quiet music and meditating, go to a yoga class or whatever other approach you think will reduce tension and promote a sense of relaxation. Give yourself more ‘you’ time, as you deserve it.

Regular exercise is important for preventing heart disease and osteoporosis. Weight bearing exercise increases your bone density, while aerobic activity strengthens the heart. Exercise can also improve your mood and lift your spirits. Exercise early in the day if you have difficulty sleeping.

Eat a diet which is low in fat and rich in fiber and plants. Avoid caffeine containing drinks and chocolate. These will aggravate hot flushes and increase mood swings. Add phytoestrogen-rich foods to your menu. These include soy, flaxseeds, red clover sprouts, rice, sunflower seeds, olives, olive oil, oats, tofu, pumpkin, barley, and apples. Japanese women who have a lot of soy and tofu in their diet do not experience hot flushes and do not even have a word for them. Ensure that you are drinking adequate amounts of water. Dehydration increases your likelihood of having hot flushes, headaches, and fatigue.

There are some very good herbal remedies available. Drinking cold sage tea can alleviate hot flushes and supplements of Black Cohosh or Red Clover can help to combat the symptoms. Agnus castus (Vitex) is very useful if you are peri-menopausal and having irregular menstrual cycles.

Katie Dobiesz BSC (Hons )MNIMH specialises in helping women feel more comfortable and reducing hot flushes in the menopause. She uses a combination of herbs that fit the unique symptom picture, as every woman is different and may need different treatment. She can be contacted by phone: 01780 757442 or email katiedobiesz@hotmail.com She runs a clinic on Wednesdays and Saturdays at Living Health, 2-6 North Parade, Grantham, Lincs