Five Natural Ways to Calm the Symptoms of Menopause

Thursday, December 25, 2014

Erin Brockmeyer, GoLocalPDX Natural Health Expert

Night sweats, insomnia, brain fog, loss of libido, fatigue, mood swings, weight gain...the list goes on and on when you ask a typical woman for the lovely little symptoms that have cropped up since peri- menopause/menopause began. And according to the American Congress of Obstetricians and Gynecologists, 6,000 women reach menopause each day in the U.S. In the Western medicine model, options for treating menopausal symptoms are limited primarily to hormone replacement therapy (HRT).

For a while, it seemed as though HRT was the long-awaited answer for women suffering from moderate to severe menopausal symptoms. In 2002, however, findings from the largest study of HRT (to-date) were released, and the outcome was not good. The study showed that women who received HRT were at an increased risk for heart disease, stroke, blood clots, and breast cancer. Currently thoughts on HRT are a bit more mixed, with there being certain groups of people for whom the benefits of specific types of HRT may outweigh the risk. With that being said, there are an ever-increasing number of people (including doctors) who are looking for more natural and safe ways to calm menopausal symptoms. Read ahead for some ideas on how to treat 5 common perimenopausal symptoms.

Hot flashes / Night sweats

According to the ACOG, 75% of women experience hot flashes or night sweats during perimenopause, and approximately 25% of those who do experience them for more than 5 years. No one wants that. One of the most effective ways of treating this issue is with acupuncture. An article published on Medscape asserts that “Acupuncture is an effective treatment for women who are experiencing natural menopause.” Numerous studies are coming out that are showing reduction in hot flashes, night sweats and increases in estrogen as a result of receiving acupuncture from a practitioner trained in Chinese Medicine.

Insomnia

This seems to be an exceedingly common complaint from perimenopausal and menopausal women, and it can be one of the most frustrating of the symptoms you experience. There are a number of options for sleep that are commonly held as safe ways to help yourself sleep. If hot flashes are waking you up, seek treatment for those first. If you are having trouble falling asleep, adding a magnesium and calcium supplement about 30 minutes before bedtime can increase drowsiness and help you sleep. Dr. Andrew Weil’s website suggests the use of valerian or melatonin to aid with sleep. It is also a good idea to get in 45 minutes of exercise/day and to establish a regular bedtime routine.

Loss of Libido

This symptom of menopause, more than all the others, can have a heartbreaking effect on women and their partners. There are several components to why libido decreases in women, the most common thoughts being an increase in vaginal dryness leading to discomfort during sex, and an increase in their partners’ sexual performance problems leading women to feel less desired or less affectionate towards their partners. Harvard Medical School published a paper that suggested that one of the most effective treatments for midlife loss of libido comes in the form of talking with your partner openly about your needs and expectations, or meeting with a sex therapist.

Mood Swings

It is not uncommon for a woman to equate the mood swings she experiences during perimenopause with those she had when she first went through puberty. This is most likely due to the greater fluctuations in hormones that are happening during this time. Just as in other cases of treating mood swings and depression, exercise and diet can be one of your greatest allies. This is a good time to renew a commitment to a cardio routine and to cut out excess sugars, caffeine, and alcohol. It is also a great time to focus on yourself by picking up a new hobby or spending more time with friends.

Memory Problems (aka Brain Fog)

The common causes thought to be behind this perimenopausal symptom include hormonal imbalances, insomnia, and increased stress. Attend to your sleep issues first if you suspect those could be the cause. You can combat memory issues by continuing to challenge your brain by doing things like crossword puzzles and sudoku. It may also be worth it to visit someone who is well trained in herbal medicine. If there are hormonal imbalances behind your brain fog, a trained herbalist should be able to offer suggestions that are natural, safe and effective. A UCLA review also suggested that eating plenty of Omega-3 fatty acids and foods high in folic acid, such as spinach, can help to improve brain function.

As with all health issues, it is beneficial to speak with a qualified health care provider about your particular concerns before self-treating. The suggestions in this article will hopefully help you see that there are options for you, and that you do not need to suffer through to menopause.

Erin Brockmeyer, LAc, is owner and acupuncturist at Solstice Natural Health in downtown Portland. She creates custom health plans for patients to help them tackle their most complicated health concerns, including infertility, prenatal care, fibromyalgia, thyroid conditions and chronic and acute pain conditions. Visit her website for more information and to download her free e-book 5 Simple Ways to Improve Your Health Today.