Menopause is a natural change in a woman's reproductive cycle, marked by the end of menstruation and fertility. It usually takes place between 49 and 52 years of age and medical professionals define it as having happened when a woman has not had a period in a full year.
This transition is a normal part of aging. Women are born with a finite supply of ovules in their ovaries, and these are responsible for producing and regulating estrogen and progesterone in the body. As your egg supply decreases, your body will gradually create fewer and fewer hormones.
While menopause is a biological process and is not a disease or disorder that requires treatment, the symptoms of menopause can be quite uncomfortable. Many women experience hot flushes, mood swings, sleep disturbances, vaginal dryness, decreased libido and night sweats just before menopause (perimenopause) begins until menopause, and even during the postmenopausal period. On average, it can take one to three years to overcome all three stages.
Hormone replacement therapy (HRT) was, at the same time, a popular treatment to avoid these bothersome symptoms. It works by replenishing the levels of estrogen and progesterone in the body to prevent symptoms from developing. Although effective in this regard, a 2002 study from the Women's Health Initiative found that this treatment also increases a woman's risk for breast cancer, heart disease, stroke and ovarian cancer. The use of HRT decreased drastically as a result of the study, which led women to look for other ways to control the symptoms without risks or adverse effects.
Fortunately, there are natural options available to help facilitate this transition without putting your health and wellbeing at risk …
Isoflavones are a class of compounds derived from plants that exert an estrogenic effect in mammals. Since soy is the richest source of isoflavones, hundreds of scientific studies have been published to determine the effects of soy on menopausal symptoms.
Hot flashes and night sweats are the most commonly experienced aspect of menopause. It persists for up to 11 years.. With a focus on the relief of hot flashes, a meta-analysis of 277 publications reviewed the findings of soy isoflavones on the frequency and severity of hot flashes. Their authors found that consuming an average of 54 mg of soy per day offered a significant reduction in the duration and intensity of hot flashes.
Soy foods too provide protection against breast and uterine cancer, helps increase bone mass to prevent osteoporosis, reduces the risk of stroke and other cardiovascular diseases and can help prevent cognitive decline.
The richest food sources of isoflavones are soy protein, soy, tempeh, tofu, miso and soy milk. Alternatively, you can take a soy isoflavones supplement every day.
2. Black cohosh
Black cohosh (Cimicifuga racemosa) is a perennial flowering plant native to North America. It has long been used as a remedy for Native Americans to treat pain, inflammation, depression and sleep disturbances, as well as for gynecological conditions such as menstrual cramps, post-natal pain and menopause.
There have been numerous studies that have shown very positive results in the use of black cohosh as a remedy for the symptoms of menopause. In one such study, published in 2003, menopausal women received 40 mg of black cohosh root every day for 12 weeks. Compared to the group prescribed estrogen conjugate (a mixture of estrogen hormones), black cohosh was just as effective in relieving hot flashes, sleep disturbances, depressed mood, irritability and vaginal dryness. But unlike conjugated estrogens, women who took black cohosh did not experience a thickening of the lining of the uterus, a complication of taking estrogen therapies that increase the risk of endometrial cancer.
Unlike soy isoflavones, black cohosh is not a phytoestrogen. Rather, it is believed that this herb exerts its action through the serotonin receptors in the brain to relieve hot flashes and improve mood. Because it does not increase the levels of estrogen in the body, it is considered to be a safe treatment for breast cancer survivors.
The black cohosh root can be taken as a daily supplement, which can be bought here.
The seeds of the flax plant (Linum usitatissimum) are a good source of fiber, proteins, omega-3 fats, manganese, phosphorus, copper, selenium and vitamin B1. Similar to soy, it contains estrogenic properties that can help ease the difficulties of menopause.
A Study 2015 who compared the effects of flaxseed with hormone replacement therapy (HRT) and found that menopausal women who took 5 grams of flaxseed daily for 3 months had a similar reduction in symptoms than the HRT group. It was observed that women preferred flaxseed instead of HRT because of the lack of side effects. The study also concluded that the flaxseed group experienced an increase in mental and physical health scores during the trial period and that their overall quality of life improved when taking flax seed.
4. Licorice Root
A natural saccharin that is 30 to 50 times sweeter than sugar, licorice root (Glycyrrhiza glabra) has many therapeutic uses beyond sweetening tea.
Because licorice root contains phytoestrogens, it has been studied for its effects as a natural treatment for hot flashes. The results have been promising; one study published in 2012 found that menopausal women who took 330 mg of licorice root per day experienced a significant reduction in the frequency and severity of hot flashes during an 8-week treatment period.
Another benefit of licorice root is its potential to help balance the mood. A 2006 study of animals He evaluated its effects as an antidepressant and discovered that it worked as well as Prozac and Tofranil. Licorice root is able to treat depressed mood, since it increases the neurotransmitters dopamine and norepinephrine, the chemicals to feel good in the brain.
5. Korean red ginseng
Panax ginseng – also known as Asian, Chinese or Korean ginseng – is a perennial plant that bears the name of the Asian mountain ranges from which it comes. Used for millennia in traditional Chinese medicine, the roots of this herb have been used to treat diabetes, boost the immune system, reduce stress, increase energy, improve heart health and treat erectile dysfunction.
While finding a natural remedy for hot flashes has been the subject of great scientific interest, other symptoms of menopause such as stress, fatigue, insomnia and low libido can be just as distressing. Nicknamed "climacteric syndromes" of menopause, one study found that women who took 6 grams of red ginseng every day for 30 days had a marked improvement in levels of anxiety, feeling tired and fatigued, with fewer incidents of insomnia and depressed mood.
It has also been shown that Korean red ginseng improves sexual function in menopausal women. Published in 2010, the study found that taking 3 grams of red ginseng per day significantly improved female sexual function index scores, the metric used to measure sexual desire, arousal, lubrication, orgasm, and satisfaction.
6. The herb of San Juan
The medicinal herb well considered as a remedy for depression and inflammation, St. John's wort (Hypericum perforatum) can also be used to treat the psychological and vegetative symptoms of menopause.
the study, published in 1999, involved 111 menopausal women who were prescribed 900 mg of St. John's wort extract three times a day for 12 weeks. This treatment had a substantial impact on the symptoms of irritability, fatigue, anxiety, depression, lack of concentration, sleep disorders, low libido and other psychosomatic complaints of women. Almost 80% of the patients' symptoms improved greatly or disappeared completely after the use of St. John's wort.
St. John's Wort is available as a dietary supplement, which can be purchased here.
The final word
Whatever treatment you decide to use to help cope with the change, one of the most powerful ways to decrease the symptoms of menopause is simply positive thinking. Some may see the transition as the end of youth and vitality, but there are many Benefits to live in a postmenopausal world. Changing your attitude about it can have a greater impact On the intensity and frequency of many symptoms of menopause.
As estrogen levels decrease, another thing to keep in mind is that women have an increased risk of osteoporosis, cardiovascular disease and breast cancer. It is essential to make sure that you are getting enough calcium and vitamin D to maintain strong bones, to participate in physical activities such as for walk or gardening to naturally improve mood, prevent disease and maintain a healthy weight, and eat a balanced diet that includes lots of fruits and vegetables, probiotics , fiber, and Omega-3 fatty acids To keep the heart and brain healthy.
Reference: https://www.naturallivingideas.com/remedies-for-menopause-symptoms/, by Lindsay Sheehan
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