Natural Herbs and Remedies for Menopause Symptoms

Where possible it's worth considering natural methods to manage menopause symptoms. Not only does this avoid any potential side-effects associated with medications, but it's often best to begin with the least aggressive approach. If you find that lifestyle and natural approaches don't help, or your symptoms are severe, there are a number of medical treatments that are proven to help.

Hot Flushes

Hot flushes are among the most uncomfortable symptoms of the menopaus. Although the exact cause of the hot flush is unclear, hormonal changes during and after menopause are thought to be responsible.

• Try herbal remedies like Black Cohosh. Some people have found 20 mg of a concentrated herbal extract twice a day relieves hot flashes. Some double blind studies (but not all) support the use of black cohosh for menopausal hot flashes.

• Other herbs that cool the system, such as chickweed, elder and violet may help.

• Exercising for just 20 minutes three times a week may help reduce hot flashes significantly.

• Avoid spicy foods, stimulants like caffeine as well as reducing alcohol intake.

• Eat soybeans. Soy is known to affect the menstrual cycle in premenopausal women. Societies with high consumption of soy products have a lower incidence of hot flashes during menopause.

• More on Hot Flushes.

Night Sweats

Night sweats are an uncomfortable but very common symptom of the menopause.

• Keep your bedroom cool, use cotton night clothes and bed linen.

• Keep a bowl of tepid water and a sponge within reach so that you can cool yourself down quickly and easily.

• Try natural herbal remedies such as black cohosh, sage, vitus agnus-castus, and chinese herbs like nuo dao gen, and wu wei zi. Other Natural herbs that cool the system, such as chickweed, elder and violet may help.

• Eat citrus fruits, which contain bioflavonoids, and vegetable oils, green leafy vegetables, whole grains and bread which are rich in Vitamin E.

• Avoid spicy foods, stimulants like caffeine as well as reducing alcohol intake.

Muscle and Joint Symptoms

During menopause, collagen begins to break down and muscles lose their bulk, strength and coordination. Joints may become stiff. There a many natural ways to support joint health.

• Exercise regularly.

• Consult your doctor for self-help tips if you have rheumatoid arthritis or osteoporosis.

• Supplements such as Glucosamin Sulphate and Chondroitin have shown to help with joint pain

• Use a poultice made of cayenne pepper for stiff and swollen joints.

• Try false unicorn root.

Premenstrual Symptoms

If you have had premenstrual syndromes for a long time, you may experience fatigue, irritability, anxiety, tearfulness, breast soreness, water retention, skin problems, sugar cravings and insomnia with greater frequency and intensity at menopause.

• Eat several small meals a day to avoid sugar cravings. Reduce intake of salt. Avoid alcohol and caffeine.

• Eat soybeans. Soy is known to affect the menstrual cycle in premenopausal women.

• Take adequate calcium, magnesium, vitamin B6 and vitamin E.

• Exercise regularly.

• Use oils of ylang-ylang, lavender and lemon grass, in a warm bath.

• Try black cohosh.

Skin, Hair, Eye, Mouth and Nail Symptoms

Menopause often leads to dry, itchy skin and weak, thin hair that breaks often and that has lots of split ends.

• Moisturize your skin daily. Limit exposure to the sun.

• Avoid soaps and bubble baths. Use special cleansing creams and lotions. Give yourself a manicure and a pedicure every six to eight weeks.

• Rinse your mouth with salty water or use an ointment for mouth ulcers.

• Eat diet rich in vitamins A, B, especially B1, B2, B3, B6, B12 and folic acid, C, and E, as well as potassium, zinc, magnesium, bioflavonoid, iron, calcium and essential fatty acids.

• Apply elderflower oil on skin.

• Try Chinese herbs such as di fu zi and chi shao yao.

• Include the following in your diet. Calcium from dairy products, green leafy vegetables, dried peas and beans. Magnesium from green leafy vegetables, nuts, soya beans, wholegrain cereals. Bioflavonoid from citrus fruits. Vitamin E from vegetable oils, green leafy vegetables, whole grains and bread. Vitamin A from carrots, spinach, turnip, and apricots. Vitamin B6 from meat and poultry, fish, wholemeal wheat and bran.

Insomnia

If you are unable to get adequate sleep at night, try these:

• Take a long walk or exercise before bedtime.

• Adopt good sleep habits. See Tips on Getting a Good Nights Sleep.

• Avoid caffeine before bed

• Try natural herbs such as Valerian or St. John's wort, Passionflower and chinese herbs Dong Quai.

• Vitamin B6 helps in the production of seratonin

• For more suggestions see our insomnia section.

Stomach and Bowel Symptoms

Movement of the intestines is affected by sex hormones. You may experience constipation or bloating with abdominal distention.

• Drink plenty of fluids.

• Exercise frequently.

• Eat high-fibre diet that includes prunes, figs and other fruits.

• Cut down on sugar, dairy products, and alcohol.

Pschological Symptoms

Feelings of depression and mood swings and anxiety are common during the menopause.

• Herbs like St. John's wort, magnesium, a vitamin B complex and exercise can help minimize depression and mood swings. See section on depression

• Herbal menopause remedies for anxiety include passion flower, valerian root and vitamin B, which boost the nervous system.

• Aromatherapy is also beneficial, and lavender has a particularly calming effect. Yoga, tai chi and meditation can also help relieve anxiety.

• Talk to your doctor about your anxiety if it is having a significant impact on daily life. See section on anxiety

Breast Symptoms

There may be breast pain particularly during the premenopausal and postmenopausal years. Make sure you are examined by a doctor to exclude a lump.

• Wear a well-fitting bra.

• Reduce saturated fat intake.

• If the breast pain is severe or prolonged, talk to your doctor.

Weight Gain

Metabolism slows down with age. This, along with a decline in the oestrogen levels may change the way your body fat is distributed.

• Be realistic. Fad dieting is dangerous.

• Drink a glass of water before you start to eat.

• Eat small meals.

• Eat slowly.

• Exercise an hour or so before a meal.

Sexual Symptoms

A woman's sexuality does not necessarily decline with menopause. Many women experience sexual pleasure well into old age.

• Apply a water-soluble vaginal jelly before sex.

• Avoid applying douches, talcum powder, perfumed oils, and soaps in the vagina or on the labia.

• Enjoy longer foreplay.

• Avoid antihistamines.

• Eat more zinc rich foods such as sardines and wheat germ.

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