Helping yourself through the menopause.
I woke up in a total lather last night. I was hot, sweaty and dishevelled and sadly not for any fun reasons.
I may have been rather too entangled in the duvet, there may have been an unusually warm spell in our corner of the frozen north, or it may be my poor middle-aged ovaries starting to give up the ghost.
Now one sweaty night isn’t enough to have me scrabbling for the HRT but it has inspired me to see if there is anything I can do to bolster my flagging hormones and stave off any menopausal madness for a little longer.
The usual suspects:
There’s evidence that women who are more active tend to suffer less. Not all types of activity though, oh no, the hard, sweaty, intensive stuff can actually make symptoms worse. The best bet is sustained, steady and aerobic, like swimming or running, basically the sort of stuff I hate. Cutting back on booze and caffeine can also reduce symptoms.
So far, so depressingly predictable, in desperation I decided to dig a little deeper.
You are what you eat:
Did you know that the Japanese don’t even have a word for the menopause? Apparently they glide effortlessly from periods to errrrr past it (sorry, I’m a sucker for alliteration) because of all the soy in their diets. And it’s not just the flushes that they avoid. they also have lower rates of cardiovascular disease, osteoporosis, and breast, colon, endometrial and ovarian cancers.
It’s down to the fact that soya contains natural plant oestrogens, which have a similar effect to our own female hormones. But it’s going to take a bit more than a splash of soy sauce on your stir-fry to make a difference; you’ll need to stock up on tofu, miso and all other soy products. Phytoestrogens are also found in nuts, seeds especially flax and sesame, hummus and dried apricots.
The natural alternative
If you can’t stomach soy, there are a whole host of supplements available to boost your phytoestrogens. The research evidence is a little mixed as to their effectiveness. However, I told my mother to take soy isoflavone supplements when she was struggling after coming off HRT and she started bleeding again, in her late sixties, so there’s certainly something potent going on! [Quick disclaimer, she had a D and C, no problems found and she’s still talking to me, so all is well.]
The main options are:
Soy: as my Mum found, it can decrease menopausal symptoms but can have an effect on the womb. See your doctor if there’s any bleeding.
Red Clover: may help reduce hot flushes and night sweats
The benefits of herbal remedies haven’t been fully proven by research trials but they may be worth a try.
Black Cohosh: has been shown to decrease hot flushes, night sweat and other vasomotor symptoms.
St John’s Wort: there is good evidence that this works well for mild to moderate depression and it has worked well for me in the past, it may be of benefit if the change of life is bringing you down.
Many women have also told me that they get benefit from other treatments including agnus castus, selenium, vitamin C and herbs such as ginkgo biloba, hops, sage leaf, liquorice and valerian root – there are very few studies to date but much of the research is still in the early stages.
[This is probably the right time to direct you to my ‘covering my butt bit’ and say that supplements and herbal remedies have active ingredients and can cause side effects and interact with medications. Make sure you read all the info and see your doctor or pharmacist if you have any worries]
I’m probably in the early stages of the peri-menopause, so I think my first step is going to be getting rid of the thick quilt on my bed and maybe (sob) cutting down on coffee and wine. I’ll also look into introducing more seeds and soya into my diet. When the going gets tough, I’ll up the supplements and if that’s not enough, I’ll be straight off to my GP to think about HRT.
I may not keep myself fertile and fabulous forever-but I may make the menopause easier for myself, and everyone around me.
Find out more:
NickPanay.com -I used to work for Nick way back in the day when I had a proper job, he is now a top menopause consultant so worth checking out.