Menopause Made Easy
By Maryon Stewart

Imagine cruising through the menopause naturally and emerging out the other side with a sense of well-being that you thought you had lost forever, with an improved memory, libido intact and a fitter, slimmer, healthier body. It may sound like a highly desirable, tall order, but science now clearly shows that this it is perfectly possible to overcome the symptoms of the menopause without resorting to Hormone Replacement Therapy. This will be welcoming news for millions of women at a time when the major international studies on HRT have been aborted because of an increase in the incidence in breast cancer, heart disease and stroke risk.

What is the menopause?
The menopause is a transition which signals the end of a woman's monthly fertility cycle, and in order to have a smooth passage through it, our bodies need to be in really good shape. Most of the symptoms experienced occur whilst in the pre-menopausal stage, which means around the time of the menopause.

Key symptoms
There are three main groups of symptoms that occur at the time of the menopause, oestrogen withdrawal, physical and mental symptoms, but only one group is directly related to the falling oestrogen levels. Hot flushes and night sweats are the two most common symptoms in menopausal women. The other two groups of symptoms are more to do with dietary and lifestyle inadequacies.

Science also shows that up to two-thirds of women who try HRT come off it within the first year due to side effects or dissatisfaction. Many women are not prepared to face the increased risks of breast cancer and thrombosis, or go on having a bleed each month once their periods have finished. For many the weight gain is a disaster for self-esteem. Despite the fact that weight gain is not a stated side-effect of HRT, our studies repeatedly show that women gain an average of 18 pounds.

Scientifically based alternatives to HRT
Much more exciting research has since been conducted on the effects of phytoestrogens to the point where it has been discovered that they have certain similarities to the 'designer hormones', the Selective Oestrogen Receptor Modulators, SERMS.

A study on phytoestrogens and the menopause, conducted by researchers at the University of South Manchester, in England, also found positive results. They fed menopausal women a 60 gram soya protein drink daily for two months, and were able to reduce hot flushes by half, and the remaining flushes were 30% less severe.

Phytoestrogen rich foods
It seems that Mother Nature has provided us with foods that allow us to top up on our oestrogen levels, at the time of the menopause and beyond, quite naturally.

Dietary recommendations

• Include the plant oestrogens in your diet, particularly soya products incorporating soya milk, tofu, linseeds, chick peas, lentils and mung beans.
• Apart from a phytoestrogen rich breakfast, have a 'Phyto fix' later in the day. Two slices of Burgen Bread will provide 22mg of isoflavones per day.
• Reduce your intake of sugar and junk foods.
• Cut down salt intake. Salt causes fluid retention and induces calcium loss from the body in the urine.
• Over spicy food, hot drinks and alcohol can aggravate flushes.
• Three portions of vegetables, three servings of fruit and a salad should be eaten every day, as they contain plenty of essential nutrients.
• Limit your consumption of red meat to one or two portions each week. Meat eaters have a lower bone density than their vegetarian counterparts.
• Use cold pressed oils such as safflower, sunflower, olive, sesame and rapeseed instead of animal fats.
• Make sure you consume a nutritious diet including plenty of foods rich in calcium and magnesium such as milk, green leafy vegetables, unsalted nuts and seeds, wholegrains and bony fish like sardines or whitebait.
• Drink plenty of liquids, the equivalent of six glasses of water daily.

Scientifically based supplement
At the time of the menopause we often have to put back nutrients that time and nature have taken out. In addition we aim to restore oestrogen levels through diet and standardised supplements initially, in order to alleviate the hot flushes and night sweats as soon as possible. At the NATURAL HEALTH ADVISORY SERVICE we successfully use a selection of scientifically based supplements. Gynovite is the chosen multi-vitamin and mineral supplement, for two clinical trials have shown that it positively influences hormone balance and bone density.

The isoflavone rich supplement used in the NATURAL HEALTH ADVISORY SERVICE programme is Novogen Redclover. A recent US study has validated the effectiveness and safety of this product. The study, conducted by Tufts University School of Medicine and New York University School of Medicine, showed that menopausal women who took a single tablet of Redclover daily experienced a reduction in the intensity and number of hot flushes. Hot flushes were reduced by 56% (from 8.1 per day to 3.6 per day) after 8 weeks. Intensity of hot flushes also decreased by 56%, and night sweats decreased in intensity by 52%. The other good news was that Novogen Redclover did not cause thickening of the lining of the womb, which is a complication commonly associated with Hormone Replacement Therapy. The women in the study also reported no side effects or weight gain from taking the Redclover. Since incorporating Red Clover into the NATURAL HEALTH ADVISORY SERVICE programme, we are able to control the hot flushes much more quickly.

There are several soya isoflavones supplements available on the market, but according to independent analysis only some are standardised and scientifically based. Phyto Soya Capsules, a standardised supplement which contains an extract of non-genetically modified soya, has been found to be effective by nearly three-quarters of women who sampled it in a recent French trial.

Another supplement shown to be effective in alleviating hot flushes is Kira Black Cohosh, which has been shown in clinical trials to reduce hot flushes significantly.

Vaginal dryness often becomes a problem once off HRT. Omega 7, which is derived from the Sea Buckthorn Berry, that delivers Omega 3,6,7 and 9 fatty acids, is a new product which in a recent clinical trial has been found to enhance and regenerate the mucous membranes in the vagina. Phyto Soya Vaginal Gel has also been shown in clinical trials to significantly improve the condition of the vaginal tissues.

Other supplements that help to control hot flushes include Natural Vitamin E, Dong Quai, Sage Leaf and Ginseng.

The menopause brings with it many physical and psychological changes which very often place unnecessary strain on the lives of menopausal women. HRT is recommended by the majority of doctors for menopausal related problems such as depression, loss of libido and headaches. However, a German study on 111 menopausal women with libido problems showed that a twelve-week course of St John's Wort restored libido levels in 60 per cent of the women and improved 80% of psychological symptoms of depression, irritability, inner tension and anxiety associated with the menopause. Kira St John's Wort is available in one-a-day tablets providing the recommended 900mg of the active ingredient Hypericum, or it can be taken in three separate tablets of 300mg, allowing dose adjustment where necessary.

If joint aches and pains manifest during the menopause, it is recommended that glucosamine is taken, a natural substance found abundantly in the body. Glucosamine has an essential role in the structure and function of the 'glue' which holds cartilage together and its deficiency can therefore lead to cartilage degeneration. So, whether made in the body or taken as a supplement, Glucosamine helps to improve joint function.

The herb gingko biloba has gained recognition over the last thirty years as a brain tonic that helps to restore vascular function and memory. More than 300 hundred medical studies have now been published, most of which outline the benefits of taking a daily supplement of gingko biloba.

Essential fatty acids in the form of omega-3, derived from fish oils is particularly beneficial for skin, hair, nails, cognitive function and joints, due to their powerful anti-inflammatory properties. Fish oil also enhances the absorption of calcium and reduces the amount excreted through urine, which is particularly important if there is a high risk of osteoporosis.
The fact that there are so many scientifically based self-help options to help alleviate the symptoms of the menopause and preserve the health of both your heart and your bones, is extremely good news. There is no substitute for learning to meet the needs of your body, especially at the time of the menopause.

Maryon Stewart's new book, Beat Menopause Naturally and the recommended supplements are available from her website, www.beatmenopausenaturally.com or on 0845 1130031.
For consultations or to take part in the new Telephone Workshops run by Maryon go to www.askmaryonstewart.com or 01273 402983.