Tips for How to Minimise the Symptoms of Menopause

Menopausal symptoms believed to be lessened by intake of phytoestrogens | Menopause related medical conditions believed to be prevented by phytoestrogens |
Hot flashes
Night sweats
Weight gain
Muscle and joint pain
Irritability
Anxiety
Depressed mood
Less common – headaches, forgetfulness, sleeping difficulties, changes in hair, skin and nails, digestive problems, bladder disturbances |
Post-menopausal osteoporosis Hormone-dependent cancers like endometrial and breast cancers Cardiovascular diseases (CVD) – the number one cause of sickness and death in men and women worldwide (including New Zealand and Australia) Examples of CVD believed to be prevented by phytoestrogens include:
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Most studies have centred on four types of phytoestrogens: lignans, isoflavones, coumestans and flavones. You can experience the benefits of phytoestrogens by taking a supplements or from your diet.


Go herbal on hot flashes (or flushes). Herbs can also alleviate menopausal symptoms like hot flashes. Hot flashes are the most common symptoms of women undergoing menopause. They’re described as having a hot feeling or sensation. The sensation is usually accompanied by sweating and a flushed, erythematous (red) face. Just a reminder, before you take any herbal products, be sure to check them with your healthcare practitioner.

Here are some noteworthy herbs you may want to consider:
- 1. Black cohosh (Cimicifuga racemesa, Actaea racemosa). Black cohosh is another well-known herb which can help to relieve hot flashes. The American College of Obstetrics and Gynaecology has designated black cohosh as possessing properties which may provide relief from hot flashes for the first six months of menopause. Better act fast then, huh?
- 2. Chaste tree (Vitex agnus-castus). This herb is commonly used for its beneficial effects with premenstrual syndrome (PMS) in women. However research also suggests that chaste tree can help with PMS-like symptoms including depressed moods, anxiety and cravings experienced in peri-menopause.
3. Red clover (Trifolium pratense). In a recent study, women who took extracts of red clover experienced a reduction in hot flash frequency compared to those who took placebos (sugar pills). They were able to work comfortably during the day and sleep better at night. What’s even more interesting is that the hormonal status and bone loss (osteoporosis) of the women included in the study stabilised or improved.

- Spicy foods. These foods are notorious for triggering menopausal symptoms especially hot flashes. You may want to stay away from spicy Mexican or Indian dishes for a while. They can really make you perspire or flush a lot…even if you’re not menopausal.
- Hot beverages
- Alcohol and caffeine
- Hot baths and hot showers
- Tropical weather. Visiting a tropical country while you’re experiencing menopause may be a disaster waiting to happen. Try visiting the Alps instead.
- Smoking. Our dear old friendly habit comes back to haunt us, even when we’re at our worst.
- Minerals - especially calcium, iron and magnesium
- Fibre - eat plenty of fresh vegetables and fruits (preferably those that are organic)
- Water - hydration is important regardless if you’re experiencing menopause or not
- A healthy diet low in sugars, starches and rich in quality protein and fats

Related Links
References
- Berek, Jonathan S., and Emil Novak. Berek & Novak's Gynaecology. Philadelphia: Wolters Kluwer Health/Lippincott Williams & Wilkins, 2012. Print.
- Krapp, Kristine M., and Jacqueline L. Longe. The Gale Encyclopaedia of Alternative Medicine. Detroit: Gale Group, 2001. Print.
- Smith, Kathy, and Robert Miller. Kathy Smith's Moving through Menopause: The Complete Program for Exercise, Nutrition, and Total Wellness. New York, NY: Warner Books, 2002. Print.
- Lee, John R., and Virginia Hopkins. What Your Doctor May Not Tell You about Menopause: The Breakthrough Book on Natural Progesterone. New York, NY: Warner Books, 1996. Print.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3210008/
- https://www.ncbi.nlm.nih.gov/pubmed/10575902
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2836937/
- https://womeninbalance.org/2012/10/26/xenoestrogens-what-are-they-how-to-avoid-them/
- https://ods.od.nih.gov/factsheets/BlackCohosh-HealthProfessional/
- http://online.liebertpub.com/doi/abs/10.1089/acm.2008.0447
- http://online.liebertpub.com/doi/abs/10.1089/acm.2008.0539
- http://pubs.acs.org/doi/abs/10.1021/jf0014157
- http://sciencenordic.com/red-clover-eases-menopausal-discomfort
- http://www.webmd.com/menopause/guide/staying-healthy-through-good-nuitrition
- http://www.hss.edu/files/Exercise_through_Menopause.pdf
- https://www.34-menopause-symptoms.com/hot-flashes-treatments.htm
- https://en.wikipedia.org/wiki/Isoflavones
- https://en.wikipedia.org/wiki/Coumestan
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