Let’s talk about menopause!
This article will discuss menopause 101 and general approaches for women, including nutritional, physical, psychological, and conventional. I believe this article could serve as a guide for analyzing your own situation in depth.
Agenda
- What are the basics of menopause?
- What are the nutritional approaches to menopause?
- What are the physical approaches to menopause?
- What are the psychological approaches to menopause?
- What are the conventional approaches to menopause?
What are the basics of menopause?
Once a woman reaches menopause, she will no longer experience menstruation. On average, it occurs at age 51, however surgery and some medications might hasten the process.
Some women have unpleasant symptoms including hot flashes, night sweats, and inability to sleep in the years leading up to menopause, a period known as perimenopause or the menopausal transition. These signs and symptoms may persist for a few months to a few years.
Mood fluctuations, vaginal dryness, and inability to focus are additional symptoms that women may experience.
Let's examine the many perspectives on menopause and come out of this post with a better understanding of the transition and how to handle it.
What are the nutritional approaches to menopause?
Numerous studies have looked into the effects of dietary supplements and other nutritional methods on menopausal symptoms. Below is a table with more details about some of the most widely studied dietary supplements for menopause symptoms. Before starting any new supplement regimen, it's smart to check in with your doctor.
Supplements are not meant to replace a healthy, well-rounded diet. Modifying your lifestyle with things like exercise and stress reduction can help with menopause symptoms as well.
Black Cohosh (Herb)
- Black cohosh is a North American endemic herb. The plant's roots and rhizomes (subterranean stems) are utilized in dietary supplements.
- Black cohosh is currently advocated as a supplement for hot flashes and other menopausal symptoms. It has also been promoted for the treatment of menstrual cramping, premenstrual syndrome, and labor induction.
- NCCIH's (National Center for Complementary and Integrative Health) website contains additional information regarding black cohosh.
Dehydroepiandrosterone (Substance)
- Dehydroepiandrosterone (DHEA) is a naturally occurring substance that the body converts into testosterone and estrogen. As individuals age, DHEA production declines, but the significance of this change is unclear.
Phytoestrogens (Substance)
- Phytoestrogens are plant-derived compounds with similar chemical structures to the female hormone estrogen. Soybean and red clover isoflavones are examples of phytoestrogens. Flaxseed is another source of phytoestrogens.
- NCCIH's website contains additional information regarding soy, red clover, and flaxseed.
Dong Quai (Herb; Traditional Chinese: 當歸)
- Dong quai is frequently used in traditional Chinese medicine to treat women's health issues, including menopause. However, modern research on dong quai for menopausal symptoms is limited.
- Dong quai's supposed benefits, side effects, and more, from Memorial Sloan Kettering Cancer Center.
Evening primrose oil (Herb)
- Evening primrose is a plant that is indigenous to North and South America, as well as Europe and sections of Asia. The yellow blossoms on this plant bloom at dusk and close during the day. Omega-6 fatty acids, including gamma-linolenic acid (GLA), are present in evening primrose seed oil.
- Currently, evening primrose oil dietary supplements are promoted for the treatment of atopic dermatitis (a type of eczema), rheumatoid arthritis, premenstrual syndrome (PMS), breast pain, and menopause symptoms, among other conditions. Evening primrose oil may also be included in topical skin care products.
- NCCIH's website contains additional information regarding evening primrose oil.
Ginseng (Herb)
- Ginseng is indigenous to the Far East, including China, Korea, and Siberia in the far east. It has been used for thousands of years in traditional Chinese medicine for health-related purposes.
- Ginseng is promoted as a dietary supplement for a variety of other purposes, including the improvement of physical stamina, concentration, and memory; the stimulation of immune function; the slowing of the aging process; and the relief of a variety of other health conditions, including respiratory and cardiovascular disorders, depression, anxiety, and menopausal hot flashes.
- NCCIH's website contains additional information regarding ginseng.
Kava (Herb)
- Kava is a member of the pepper family and is native to the islands of the western Pacific.
- Pacific Islanders have used kava as a remedy and in rituals for thousands of years.
- NCCIH's website contains additional information regarding kava.
Vitamin E
- Vitamin E is naturally present in some foods, added to others, and sold as a nutritional supplement. The term "vitamin E" refers to a group of fat-soluble compounds with distinct antioxidant properties.
- Vitamin E is a fat-soluble antioxidant that prevents the formation of reactive oxygen species (ROS) when fat is oxidized. Scientists are investigating whether vitamin E, by limiting the production of free radicals and possibly through other mechanisms, could help prevent or delay chronic diseases associated with free radicals.
- NIH's (National Institute of Health) website contains additional information regarding Vitamin E.
What are the physical approaches to menopause?
Several physical approaches to menopause, such as acupuncture and yoga, can help alleviate some of its symptoms. The table below shows some quick facts.
Acupuncture
- Acupuncture is a technique used to alleviate health issues by inserting fine needles into the skin. The instruments may be manually moved or electrically stimulated (electroacupuncture). In some form, acupuncture has been practiced for at least 2,500 years. Originating in traditional Chinese medicine, it has acquired international popularity since the 1970s.
- A 2018 review of acupuncture studies for vasomotor symptoms associated with menopause (hot flashes and related symptoms such as night sweats) analyzed evidence from an earlier review of 15 studies (1,127 participants) and 4 more recent studies (696 additional participants). The analysis revealed that acupuncture reduced the incidence and severity of symptoms more effectively than no acupuncture.
- NCCIH's website contains additional information regarding acupuncture.
Yoga
- The antecedents of yoga lie in ancient Indian philosophy. Yoga styles typically incorporate physical postures and movements, breathing techniques, meditation, and/or relaxation.
- Yoga reduced physical symptoms, such as heat flashes, as well as psychological symptoms, such as anxiety or depression, according to a 2018 review of 13 studies (more than 1,300 participants) on yoga and menopause symptoms. It appeared to be at least as effective as other forms of exercise in alleviating menopause symptoms.
- NCCIH's website contains additional information regarding yoga.
What are the psychological approaches to menopause?
In recent years, psychological approaches to managing menopause symptoms have acquired popularity. Meditation is one approach of this type. A 2017 study found that women who practiced mindfulness meditation for eight weeks experienced a reduction in menopausal symptoms including hot flashes, night perspiration, and anxiety.
Mindfulness meditation
- Meditation dates back thousands of years, and a number of meditative techniques originated in Eastern traditions. The term "meditation" refers to a variety of practices that emphasize the integration of mind and body and are used to soothe the mind and improve overall health. Some forms of meditation involve concentrating on a specific sensation, such as breathing, a sound, a visual image, or a mantra, which is a repeated word or phrase.
- Mindfulness involves maintaining attention or awareness on the present moment without judgment.
- NCCIH's website contains additional information regarding mindfulness meditation.
Hypnotherapy
- Hypnotherapy is the application of hypnosis for therapeutic purposes. In hypnosis, an individual's attention is concentrated and focussed. In this hypnotic state, individuals are more receptive to verbal suggestions (messages).
- In a study funded by the NCCIH, hypnotherapy reduced the frequency of heat flashes in women experiencing menopause. The women in the study also reported that heat flashes were less disruptive to their daily lives and that they slept better.
- NCCIH's website contains additional information regarding hypnotherapy.
What are the conventional approaches to menopause?
The conventional treatments for menopause include hormone-based and non-hormonal treatments.
Hormone therapy
- Using estrogen alone or estrogen in combination with progestin is the most effective treatment for menopausal hot flashes.
- Risk: Hormone therapy may increase the risk of breast cancer, blood clotting, and other life-threatening conditions. Hormone therapy is contraindicated for women with certain medical conditions (such as breast cancer, liver disease, or a history of blood clotting).
Non-hormone therapy
- On May 12, 2023, the FDA approved a novel drug to treat moderate to severe hot flashes caused by menopause.
- Risk: The new drug's prescribing information includes a warning for elevated hepatic transaminase or liver damage. Before administering the new medication, patients should undergo liver function tests.
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This is Jessica, senior editor of WHR. I write about aging, menopause, and meditation for women.
See you again soon.
Jessica
WHR: Women Health Review
