I have been going through peri-menopause/menopause and I am looking for a natural way to cope. I do not sleep through the night. I have no sex drive whatsoever. I also have some weight-gain issues. Can anyone offer any advice?
So here's a quick rundown of some of the main supplements that can help you deal with your menopause naturally. (One important note: Check with your doctor before taking any of these -- and, if you're already taking any vitamins or herbs, be sure to tell her what you're taking and the dosages.)
Soy: Rich in phytoestrogens, specifically isoflavones, cholesterol-free and containing protein, omega 3 fatty acids, calcium, folic acid, iron and other vitamins and minerals, soy is one of your best bets to add to your diet to gain a wide range of health benefits when you're in coping with premature ovarian failure or early menopause.
More specifically, a number of recent studies have found that soy can help reduce hot flashes, night sweats, and other menopausal symptoms. It can also help lower your cholesterol -- which often rises when you enter premature menopause -- and help your coronary blood vessels dilate, both of which are important in fighting heart disease. In addition, it may help lower triglycerides -- which often rise when you take estrogen. Finally, soy may help prevent osteoporosis. Studies have shown that soy isoflavones help cut down on bone resorption, keep calcium from leaching from your bones, and increases bone density and bone mineral content.
It's a good idea to aim for at least 25 grams of soy protein daily to help with symptoms.
You can get soy from a variety of sources -- including soy milk, tofu, roasted soy nuts, tempeh, soybeans, even products that are made to taste like other foods (like soy hot dogs, soy cheese, and soy ice cream) And, if you don't like the taste of soy (something that isn't all that uncommon!) you can also get soy and soy isoflavone power at vitamin or health food stores, or take soy isoflavone capsules. (However, keep in mind that most studies indicate that getting whole soy, not simply isoflavones, may be your best bet.)
One important note: High amounts of soy isoflavones can affect your thyroid, so if you have thryoid disease, speak with your doctor before using soy as a symptom reliever.
Flaxseed: Another nutrient high in phytoestrogens (especially lignans), flaxseed also is high in omega-3 fatty acids -- a key helper in fighting heart disease. And, like soy, it's a good all-round helper in your body. More specifically, because it's high in phytoestrogens, flaxseed can help minimize symptoms like hot flashes. Studies have shown that it can help lower LDL (the "bad") cholesterol. And other studies have shown that it also may help fight breast cancer and other cancers. It can help prevent heavy bleeding -- a common symptom when you're first beginning to enter premature menopause and going through erratic periods. And, because it's high in omega-3 acids, to may help ease symptoms like breast tenderness, cramping, and other PMS-like discomfort.
You can get whole flaxseed at health food stores and grind it -- to sprinkle in cereal, smoothies, yogurt, salads, and so forth -- or buy flaxseed oil and/or high lignan flaxseed capsules, which are filled with ground flaxseed.
Red Clover (available under the brand name Promensil) is another phytoestrogen which also is high in bioflavonoids. Like the other phytoestrogens, red clover has been shown to reduce hot flashes, help fight osteoporosis, and generally minimize other menopausal symptoms. But there have recently been other studies that found that it wasn't as helpful as initially believed. As with so many other supplements, the jury is still out.
Vitamin E and Citrus Bioflavonoids: This combination is a hot-flash buster -- with studies showing that taking these two supplements together helps combat hot flashes. 400 IUs of Vitamin E along with 1200 mg of bioflavonoids taken in the morning and again before bedtime has been shown to reduce the frequency and severity of hot flashes. (One note: Vitamin E isn't safe for everyone. If you have rheumatic heart disease, high blood pressure, or diabetes, or take digitalis drugs, Vitamin E can be harmful. So be sure to check with your doctor about the appropriate dosage.)
One study (conducted in the 1960s. . . unfortunately there have been few more recent studies) found that, after only one month, over 50 percent of the 94 participating women taking 1200 milligrams of bioflavonoids along with 1200 milligrams of Vitamin C stopped having hot flashes completely and another 34 percent had a drop in hot flash frequency and intensity. Studies have also shown that bioflavonoids also appear to help relieve moodiness, anxiety, irritability and other emotional side effects of menopause -- and can help fight vaginal dryness.
Vitamin E is also good for helping with vaginal dryness (you can even use it as a vaginal suppository -- just putting the capsule in your vagina.)
Vitamin A or Beta Carotene: If you're suffering from vaginal dryness -- or if you've noticed a change in your skin texture, a drying or loss of elasticity, Vitamin A or beta carotene can help. Vitamin A (which is what beta carotene converts to in your body) helps maintain tissues, skin, and mucous membranes -- which can help fight back against vaginal dryness and skin changes that often come with low estrogen levels.
B-Vitamins: This family of vitamins can be a big help in coping with premature menopause, both in terms of helping combat symptoms and fighting negative long-term risks. B vitamins can keep your energy levels up; support your liver function ( a definite plus if you're on HRT, as oral estrogen is broken down by your liver); prevent vaginal dryness; increase your resistance to infection; help maintain your adrenal gland function -- which is where the precursor to estrone (the form of estrogen still produced by your body after menopause) is produced. Last, but definitely not least, B vitamins are considered stress fighters -- so can help you to deal with the emotional symptoms that crop up during premature menopause such as anxiety, irritability, mood swings, even insomnia.
In addition, if you're on HRT, it's a good idea to be sure you're getting B-vitamins either through your diet (whole grains, beans and brewer's yeast are all good sources of B vitamins) or in a multi-vitamin or B-complex supplement, since studies have shown that HRT may cause a deficiency in B2, B12, B6 and Biotin.
Calcium: A definite must to help prevent osteoporosis, calcium can also help lower blood pressure, reduce triglyceride levels (that sometimes rise in women on some forms of HRT.)
Magnesium: Often found in calcium supplements, magnesium is a very important calcium helper -- and also appears to help fight the crashing fatigue that often comes at the beginning of premature or early menopause by boosting energy levels.
Potassium: Another important mineral, potassium also can help boost energy. Another big benefit: It regularizes your heart beat, which can help if you get palpitations -- a fairly common symptom of menopause. In addition, it can help you cope with water retention and bloating, both of which are side effects with certain forms of HRT, particularly progestins such as Provera.
Black Cohosh: An herb that's very popular to help cut down on hot flashes and other menopausal symptoms, black cohosh may also help with cramps, heavy periods and other menstrual irregularities. Studies conducted using black cohosh have shown that it appears to be quite effective, especially for hot flashes. And some researchers believe it may help prevent osteoporosis and reduce bone resorption, although no long-term studies conducted on humans have substantiated this. Most studies recommend that you take black cohosh extract that contains either 20 or 40 mg twice a day -- and keep in mind that it may take two to four weeks before you notice results. One note: The German Commission E (which studies herbs) recommends that you take this no longer than six months, however, this was before more recent studies examining its toxic properties were conducted -- and thesefound that black cohosh appears to be safe for long term use. In addition, a recent study found that black cohosh might encourage the growth of breast cancer tumors, so if you're a cancer survivor speak with your doctor before trying this.
Chasteberry (also known as Vitex agnus castus): This (like black cohosh) appears to act like a progesterone and has been used in Europe for many years to alleviate PMS symptoms as well as menopausal symptoms. It may help diminish both LH and FSH and appears to affect your pituitary function. Different studies have found that it reduced menopausal symptoms, particularly hot flashes and irregular bleeding. And it appears to be very helpful for breast tenderness, primarily because chasteberry suppresses prolactin production. Typically, it takes about three to four weeks notice results. One note, however: While chasteberry is widely used in Europe, there have been no double-blind placebo studies conducted on it.
Evening Primrose Oil: A good source of GLA (gamma linoleic acid), evening primrose oil has been used by many women to help fight PMS symptoms -- many of which are the same as menopausal symptoms. It's a good bet to help prevent bloating, water retention, breast tenderness, cramps and vaginal dryness.
St. Johns Wort: If you're finding yourself more easily depressed, St. Johns Wort may help. Widely touted as a natural tranquilizer, this herb helps relieve irritability, depression, and fatigue. Over 23 different studies have found that it's effective in fighting depression -- which often affects women when their hormone levels plunge suddenly, such as after surgical menopause. But, keep in mind, that it can interact with other medications, including birth control pills. Ask your pharmacist for more information.
Kava Kava: Another herb that appears to be a big help in reducing anxiety, fighting depression, and leveling mood swings, kava kava has been shown to be quite effective. One recent study found that women with menopausal symptoms taking 100 mg of kava kava three times a day reported a difference after only one week..
Valerian: If you're suffering from insomnia, a common symptom, valerian may help. It's used widely in Europe to treat sleep disturbances, as well as for nervousness and menstrual problems. It's also known as an anxiety reliever -- so may help with mood swings and tension.
Kandy,
I am taking natural progesterone (made from wild yams) and it has made me feel much better. I don't know if this is what you need or not, so I suggest going to a doctor that measures hormone levels to find out what you need.
I went to the FEM Center in Colleyville, Dr. McWherter's office. But I chose to see his PA Gayla and she was very straightforward and helpful.
Good luck!
I know the feeling. :(
I would suggest a really good muti vitamin. I use Mega Women Active and am really happy with them and the price for what they are rocks! You can get them at GNC. As for supplements/herbs I've tried several and was not really happy with results or the price. If you are having issues with night sweats I would suggest you try Estroven. I've read really good results with women using that for hot flashes/moodiness/sleep issues. If it's just a sleep issue I use something called Natural Calm (The Cal/Mag one) before going to bed. It is a magnesium supplement with calcium powder mix. It's helped me SO MUCH! I think why we get so moody is because we are not getting the rest we need anymore!
It helps me to go to sleep and stay asleep without me waking up later and having a hard time falling back to sleep like some of the other herbs would. It also helps with breast tenderness as well. Great Earth carries them as most vitamin/herbs shops do.
I would also suggest that you get on the web and check out perimenopausal forums. That helped me alot and gave me lots of info on what seems to work for women and what they have tried.
One more thing if your really interested in Herb supplement and really don't know which one to take there is a great Family owned store off of Town East in Mesquite (don't know if that's something too far for you or not) If you are interested here is their number: Family Health Food Store #972-270-4505 they are GREAT at helping you find something.
Caroline
I would strongly recommend you get your thyroid checked and make sure you get the lab results, as they have recently changed the upper end of the TSH to be 3.0 and anything above should be treated. Also, get values for your Free T3 and Free T4 - that measures how much of the hormone is available for use. There's lots of things that can interfere and damage your thyroid, including Soy. Until you have your thyroid checked, I would recommend to avoid soy. I think it's one of the reasons mine was so bad - I bought into the soy is healthy campaign, whereas it's really only fermented soy that is healthy.
LOw thyroid function can cause all the symptoms you mention and many more.
I don't have any advice for the sex drive or weight gain issues but I might can help with the sleeping issue. we had LOTS of trouble getting my 4 yr. old son to sleep when he first turned 4. He was getting up in the middle of the night after we would go to be and going to the kitchen to help himself in the refrigerator. This scared me so I asked our pediatrician what I could do. He recommended Melatonin. It is an all natural sleep aid. It has worked wonders. I don't know what I would have done without it. Anyway, I know there is a lot of difference between your age and 4 but you might want to give it a try. My father-in-law has had trouble sleeping for years and while we were home for Christmas I let him take some of my son's melatonin and it helped him. The only thing I will suggest is that you get the 1 mg. sublingual (dissolve under your tongue) tablets instead of the 3 mg. tablets. My father-in-law said that he got the 3 mg. tablets that weren't sublingual and they didn't help. So, I would suggest getting the 1 mg. sublingual tablets and taking 3 of them to give you 3 mg. My son only takes one 1 mg. tablet because of his age but for adults I think they recommend 3 mg. I guess the sublingual just get into your bloodstream quicker to help you go to sleep faster. My son is usually asleep within 30 mins. after he takes his and he sleeps very soundly all night long. I took these myself (as well as several other adults) when we went on a mission trip to Montana this summer and we were on a chartered bus for 29 hrs. They were great. I get mine at GNC in the mall and they are $6.99 for 120 tablets. I'm sure you can get them at any healthfoods store.
Hope this helps!!! We all know we moms need as sleep as we can get.
With God's Richest Blessings,
Pam
Waco, TX
You are under a whole lot of stress. I was doing the same things a few years ago and then I tried trance theropy along with some exercize and it does work. You also may want to consider some hormone replacement for awhile.
Good luck
Sandra
Hi Kandy, I am battling that myself right now. I found that what threw me off was Depo Provera then the Mirena. I demanded a hormone test to include testosterone. I have 2 kids (2,8), I work full time. My natural progesterone and testosterone were..non-existent. If you are not getting a period, you need to seriously think about whether that is going to allow to access the "good" hormones as well. In my case, I have sinus congestion, weight gain, less musclature, sleeping, NO sex drive in any situation. I think that stuff is poison. I am going to a new OB/GYN today to get a second opinion. It has been a trip.
Some women find that a natural progesterone cream works wonders, You can ask about it at a reputable health food store or Whole Foods. I'm wary about looking on thew internet to order it.
It sure is nice to hear I'm not the only one experiencing this wacky stage. I think I have been experiencing this off and on for the last six years or so. But, now it's to the point, like yourself; where the hot flashes, no sex drive, lack of sleep and everything else has compounded. Every time I go to the doctor (on base) they want me to do some form of a HRT or pill or insert. I'm reading this book by John R. Lee, MD w/Virginia Hopkins called What your Doctor may not tell you about Peri/Menopause. He discusses using pregesterone cream as a more natural alternative. I have used it for a few months several years ago and I'm ready to try it again. I would love to find a doctor in San Antonio that uses these methods; including the Saliva Test for testing hormones (versus blood test). The book gives some great advice; but I still would like to follow-up with a doctor to monitor. I'm leary about winging it. I'm about to be scheduled for another Endomet. Biopsy because something showed up on an ultrasound. A little about myself: I'm going to be 48 years old; married 25 years and I have two boys, 20 yrs old and 16 yrs old. Good Luck, Let me know what you think about the book...
I am 46 and have had some peri- menopausal symptoms for the past 4 or 5 years , like lack of sleep, high irritability ( before period, and I never had that before), heavy, heavy periods that last for a week or so),Pain with periods,hair loss,no sex drive and more. Whilst living in Japan I discovered that the percentage of women that went through menopausal symptoms was very low. The reason for this is their diet. They consume a lot of soy products. So I try to eat more soy products. I went to the Japanese store here (cnr. Hildebrand and Blanco) and got a cookbook for soy products. I also go to an accupuncturist/chinese medicine clinic. The lady
( Patti Wiessler: she has a website) is wonderful. I take chinese herbs for the menstrual problems and sleep. The sleep problem has dissipated somewhat. I am definitely sleeping a lot better which helps with every part of the day, especially dealing with my 2 young children.
My other symptoms have decreased where they are manageable. I don't want to have a lot of bad stuff going through my system so trying to deal with it naturally is better for me. I also started exercising which i am sure will help along with everything else.
Good luck
Sheree M
Hi Kandy,
I am 47 yrs old and know exactly what you mean. I started taking the herb Dong Quai - it was a tremendous help in the sex department as well as my hot flashes. I am now taking what is called "Change of Life" - I get this at my health food store...it includes Dong Quai as well as other herbs for menopause....Get on line and check this out...remember..it may take more than one bottle before you start telling a difference. Oh, and it's not expensive!
Good luck!! - also...prayer always helps!!
Jamie
I saw your message on the web-site. I'm sorry I don't have any help to offer you. I am also going through some of the same problems. I recently turned 44. I've been having hot flashes and night sweats off and on for a few years and now my periods are messing up. Most nights I have no problem sleeping. I also have a problem maintaining my weight. As far as sex goes, I could take it or leave it. My drive is very low and it takes alot to get me in the mood. I have an appointment with my ob/gyn next month and hope to find some information. I am hoping that it is peri-menopause/menopause and that there is not another problem. All of the females in my family have had a hysterectomy so I can get no help from any of them. I hope everything works out for you and you find relief. Tell your husband to hang in there (sex). I've read that after it (menopause) is over, sex is wonderful!
My mother-in-law swore by a supplement called Black Cohash. Ask your doctor about it.
I am a practitioner of Maya Abdominal Massage (MAM), and it works absolute wonders for perimenopause. For instance, one of my clients had been bleeding every 21 days for years, along with the hot flashes and irritability. She ceased bleeding at all after the first treatment (she is very happy about that), and the hot flashes are diminished to a very acceptable degree. MAM is a gentle, external massage, and at your first visit, I teach you how to do a self care massage at home. The benefits truly last a lifetime. I have a member perk for 10% discount for mamasource mamas.
Hi Kandy
I'm a Mom of 2 boys married to a wonderful man for 13 years and am feeling your pain. Wal-Mart has an over-the-counter vitamin "Meno-phase" that has done great for me. I didn't realize how great until my Dr. took me off for 6 weeks to get some thyroid tests done. I can't wait to get back on my viatmin. My moods are much better and night sweets almost never, helped me with hot flashes and even the sex drive. It's homiopathic which makes me feel somewhat better about taking them. They are pink with a box to match. I didn't notice much difference for the first week or so but then yes a big difference. Let me know if it works for ya.
Good luck
I had every last one of your symptoms and then some. I went to see a nutritionist, Dr. Luepnitz at Lone Star Oncology, and he completely hooked me up. I've been seeing him for years for various things and can't recommend him enough for this particular problem. I didn't need to change my diet (it's already pretty good) but I was lacking amino acids (L-Tyrosine), minerals (zinc) and my progesterone was low (nat. progesterone cream worked wonders). Give him a try but make the appointment soon because it can take 6 months to get your first appointment.
Good luck.
Krista
Well, I am going through the same thing (menopause). It has been medically induced (I estrogen positive breast cancer, so we are stripping my body of estrogen via meds). Weight gain, no sex drive and hot flashes are just a few of the lovely side effects of menopause. Per my Oncologist & Oncologist Dietician...
sex drive - Chrysin granules 1000mg (for sex drive & anxiety). They don't have any taste, just mix them with OJ or something to drink
hot flashes - Clonidine (prescription) - I can't take anything with hormones. If your doctor is ok with having plant or animal hormones, there is a lot of stuff out there for you. Talk with your doc!
weight gain - I am working out with at the gym 3 to 5 days a week. My sister has lost 30 pounds since July (we are working out with the same personal trainer) and I have lost 7! What I have found is that I need help increasing my metabolism. I take 7 Keto DHEA (75 mg) and DIM (200 mg). I also drink an Arbonne energy drink (first of its kind) called Figure 8 NRG. It increases metabolism, curbs appetite and gives you energy. Find someone who sells Arbonne and TRY IT!
sleep - melatonin (1 mg) This is the same chemical found in milk that makes you sleepy. I took Ambien for a long time. Melatonin is not addictive and in "softly" puts you to sleep.
Be sure you are taking calcium (1500 mg), a good women's multi-vitamin and asprin (81 mg) daily. Your bones can really take a hit starting into menopause. Everything I have listed (other than the Arbonne drink & Clonidine) can be found in a health food store. They are NATURAL supplements. Good luck!
Look for a bioidentical hormone clinic. Dr. Ted Edwards in austin works with bioidentical hormones. Usually this is not covered by insurance. Make sure you get a silava test done first that can pin point where your hormone levels are at. Good luck! If you get treated soon, you won't regret the money you spend and neither will your husband.
warmly,
G
Call my friend Theresa Cook, PhD. Her number is (972) 889-2729 and email is [email protected]. She is a nutritionist and did extensive study on the hormonal system for her doctoral dissertation. I know she can help!
Blessings,
Michele
"Mom on a Mission"
www.GoodHealthMadeSimple.com/michele