Holistic Ways of Treating Menopause

Conservative News DailyDecember 8, 2022

Menopause, medically speaking, refers to the end of menstruation. Dr. Marilyn Glenville, a UK nutritionist specializing in women’s health, writes in a guide that during this period, “progesterone levels plummet, sometimes to zero.”

Women may start menopause at any age from 45 until the mid-50s. Symptoms can include:

hot flashes
night sweats
insomnia
bladder/urinary discomfort
more frequent urine infections
loss of libido
headaches
bloating
depression/feeling sad
aching joints
palpitations
abdominal weight gain
chest pain with exertion
hair loss

Another symptom can be uterine leiomyomas. These are the most frequently encountered benign tumors of the uterus in up to 70 to 80 percent of perimenopausal (nearing menopause) women. They are hard to distinguish from malignant tumors due to their potentially overlapping features, so a clinician may only discover that it is malignant post-operatively, once the tumor is examined under a microscope.

The Study of Women’s Health Across the Nation found that across the United States approximately 80 percent of women had several menopausal symptoms and 40 percent of them experienced these for years.

In many cases, hormone replacement therapy (HRT) may be unnecessary. What you eat can have a major effect on the symptoms.

Beneficial Foods for Menopause

Many fresh fruits and vegetables can lead to reduced menopausal symptoms.

Berries, oranges, apples, pears, bananas, legumes, beans, pulses, kale, spinach, aubergines, swede, carrots, turnips, pumpkin, onions, and garlic are bursting with vitamins and minerals.

A study found that “there is an inverse association between a vegetable/fruit dietary pattern and menopausal symptoms. Conversely, mayonnaise, liquid oils, sweets and desserts, and solid fats and snacks were linked to a higher risk of these symptoms.”

Soy and fermented soy foods can decrease hot flashes.

A 2005 study found “hot flashes were significantly inversely associated with consumption of soy products.” The researchers discovered that soy compounds including genistein and daidzin plug into estrogen receptors in cells and mimic the effects of the female hormone. There is no standard recommended dose.

However, if you have a history of breast cancer, soy could decrease the effect of tamoxifen for treating this cancer.

Verne Varona, an international speaker and health educator, who studied traditional Chinese medicine and nutrition (at the East-West Foundation of Boston), states that fermented soy foods such as miso, natto, soy sauce, and tempeh are better than non-fermented ones. The fermentation process reduces the phytates which can block the uptake of calcium, magnesium, zinc, and iron.

Protein is effective for fighting fatigue, brain fog, and mood swings, and decreasing the risk of bone fractures and hair loss. It also helps to prevent sarcopenia (loss of muscle mass), supports immunity, the respiratory system, and the heart.

A study showed that menopausal women consuming between 0.8 grams and 1.2 grams of protein per kilogram of body weight are healthier than women who consume under 0.8 grams per kilogram of body weight.

Higher protein consumption also shows a lower risk of hip and lumbar spine fractures according to a recent study.

Good proteins include free-range unprocessed meats, oily fish (including mackerel and sardines), and free-range eggs.

Bone broth is another excellent option.

Bone Broth Recipe

Ingredients:

3 to 4 pounds oxtail, knuckles, neck bones, and/or short ribs
10 to 12 cups water
2 medium onions, thickly sliced
2 medium carrots
3 celery stalks
2 tablespoons apple cider vinegar
3 crushed cloves garlic
1 bay leaf
Pepper
Ginger

Directions:

Preheat oven to 400 degrees Fahrenheit (200 degrees Celsius) and put oil in a roasting pan.
Spread bones in a roasting pan.
Bake in the oven for approximately 60 minutes until the bones start to brown. Flip each bone halfway through.
Transfer bones to the slow cooker and add water to cover them. Add the onions, carrots, garlic, bay leaf, and apple cider vinegar.
Cook on low heat for at least 18 to 36 hours until the broth turns brown and has a lovely odor.
Strain through a fine mesh strainer.
Pour broth into jars, and refrigerate promptly. The fat floats to the surface and prevents air from entering the broth.

Once cool, you can use the top layer of fat for cooking. Salt, pepper, and a little chopped parsley can be added.

The bones provide calcium and phosphorus. They may also contain sodium, magnesium, and potassium. The bone marrow provides vitamins A, B12, and E, omega-3 and omega-6 oils, and minerals including calcium, iron, selenium, and zinc. All are vital for menopausal women.

Bone broth can also help menopausal women control weight—it has few calories and can help you feel satisfied for longer. This may be due to the gelatine content which can promote a feeling of fullness.

Glycine present in the meat may have anti-inflammatory and antioxidant effects and even help to improve sleep.

Glucosamine and chondroitin may also improve joint health and reduce osteoarthritis symptoms (common in menopausal women).

Zinc is excellent for boosting mood, and energy levels, balancing hormones and aiding restful sleep.

Animal proteins contain amino acids which help build up proteins.

But don’t go overboard as excessive consumption may lead to problems including obesity and arthritis.

High-fat meats can decrease serotonin in the body (a neurotransmitter that helps to stabilize mood and feelings of happiness). This can lead to anger, irritation, and low mood. Cold meat cuts, bacon, and sausages are best avoided as they contain high sodium levels, and the latter two also contain high nitrate levels.

Complex Carbs Help Stabilize Blood Sugar Levels

Complex carbohydrates are recommended as they release sugar slowly into the bloodstream, avoiding sugar spikes and energy crashes, such as whole grain rice, whole grain pasta, quinoa, whole oats, and baked potatoes.

However, avoiding simple carbs such as white bread and rice, crackers, cakes, biscuits, and sweets can really exacerbate symptoms and lead to exhaustion, mood swings, joint inflammation, and stomach distress.

Avoid foods containing the following sweeteners:

Glucose, dextran, sugar, sucrose, maple syrup and other syrups, molasses, maltodextrin, maltose, dextrose, fructose, and artificial sweeteners including acesulfame and aspartame.

Boost Your Nutrients

Flaxseeds stabilize glucose levels and are high in lignans. A steroid-like chemical found in flaxseed and related plants that may be beneficial in the management of hormone-sensitive illnesses. They also help stabilize glucose levels and the omega-3 fatty acids help to reduce inflammation.

Coconut milk is also beneficial. It has high levels of electrolytes, and minerals and is energy-replenishing and hydrating. It is easily digested and energizes the brain and boosts mood.

Sweet potatoes are energizing as the simple sugars help boost energy.

Bananas are the quickest low-calorie snack that boosts energy. The sugars, potassium, and vitamins B and C are energizing and mood-boosting.

Magnesium: The Fundamental Mineral

Magnesium is a fundamental mineral for menopausal women. This is found in almonds, avocados, broccoli, leafy greens, seeds, tofu, whole grains, bananas, all beans, cashews, dark chocolate, and oatmeal.

Magnesium is crucial in helping to prevent osteoporosis and may help reduce difficulty in sleeping, depression, anxiety, and heart disease risk. Most people don’t get enough in their diet. 50 to 60 percent of magnesium is present in the bones. It is also calming and helps relaxation. A lack of this mineral can cause constipation, muscular cramps, osteoporosis, and migraines.

Vitamin B Complex Decreases Mood Swings and Helps With Sleep

Vitamin B complex is also vital for menopausal women. This includes vitamins B1, B2, B3, B5, B6, and B12. They are particularly essential as they are not retained in the body and are rapidly depleted if a person is stressed or anxious. The exception is vitamin B12 (this is stored in the liver in substantial amounts).

B complex helps to decrease mood swings by converting the amino acid tryptophan into serotonin, improving blood circulation and is very energizing. I use it–it works!

B6 regulates the sleep hormone melatonin which controls the sleeping and waking cycle. B12 is vital for bone health as it stops the homocysteine levels from rising and weakening the bones. This is fundamental during menopause as bone density decreases by 10 percent due to the loss of estrogen. B12 is vital as we retain less stomach acid when we age which can affect B12 absorption. B12 is vital for fighting tiredness and fatigue. Good sources of vitamin B12 include clams, ham, cooked oysters, king crab, herring, salmon, tuna, Marmite, cheese, and organ meats.

Vitamin D Strengthens Bones

Vitamin D is also vital for strengthening the bones, mood-boosting, and energizing. My consultant, Dr. James, an endocrine specialist at the Royal Victoria Infirmary advised me to take this vitamin in isolation, 12 hours apart from all other vitamins, otherwise they may interfere with absorption.

Hot Drinks for Menopausal Women

Hot teas that can ease menopausal symptoms are:

Ginseng for focus.
Black cohosh to reduce hot flashes and night sweats.
Chasteberry for low libido. It increases dopamine levels.
Red clover to help overcome insomnia and decrease anxiety.
Sage tea can also be drunk to reduce hot flashes.

Note: Hot drinks should be consumed before dinner and not less than one hour before sleeping as they may cause hot flashes. Don’t steep these teas for too long as they will cause a bitter taste and have increased acidity which could cause stomach upset.

Foods to Avoid for Menopausal Women

Avoid caffeine, as this can cause hot flashes, exacerbate nervousness, and can interfere with sleep.

Cut down or avoid high-salt foods such as chips and pretzels as they can increase water retention and decrease bone density. Trans-fats and saturated fats present in whole milk, ice cream, fatty meats, vegetable oils, and some kinds of margarine should also be avoided. This will decrease the likelihood of heart disease which menopausal women become more prone to.

In addition to tending to your nutritional needs, there are several holistic methods you can adopt.

Exercise

Walking, wild swimming (in rivers and the sea), and cycling outdoors are very energizing and mood-boosting.

Dancing (Zumba, salsa, Bollywood, tap dancing, and others) is also energizing for both mind and body.

Spiritual Practice

The spiritual energy practice of tai chi can also help relieve menopausal symptoms. It involves slow dance-type movements and deep breathing. This enables people to gain life energy, focus, and relaxation. Visualization and inner awareness are also used in this practice.

A study showed that tai chi helps reinvigorate stem cells, and researchers found that tai chi encourages new cell growth, improves general health, and balance, increases immunity, and has the potential for increasing bone density and lessening the risk of osteoporosis.

Falun Gong is a Buddhist practice that includes five gentle exercises. These have excellent health benefits as detailed in an article written by Dr. Jingduan Yang, who trained in traditional Chinese medicine, neurology, and psychiatry, and is an integrative medicine specialist, Falun Dafa: Health Benefits, Anti-Aging, and Beyond.

These include relieving stress, anxiety, increasing energy, and improving blood circulation. It can even slow down and reverse the aging process. Skin and complexion can improve dramatically and some postmenopausal women may even start menstruating again. I was recently told by a practitioner that this has happened to a woman in her 80s! Over time, some practitioners can look up to 30 years younger. I have seen many that have smooth glowing skin and very bright, clear eyes.

Bian, or Hot Stone Therapy

Bian, or hot stone therapy, can also help relax and reduce aching in joints. This practice involves using smooth flat-headed basalt stones along the spine, legs, and palms, and between the toes. The high iron content in the stones enables them to retain heat. They can reduce muscular aches, tension, anxiety, stress, and depression.

I used them daily for three years and they helped significantly reduce my aches and pains and improved my mood. If you are going to use a bian stone on yourself, as I did, take advice on the exact areas of the body to use it. Never massage on any bone as this could cause damage and pain. Only massage alongside a joint or bone. Don’t use a hot stone if you have injuries, cracked skin, bruises, fever, diabetes, and heart disease.

A multifaceted approach involving a good diet, varied exercise programs, and mineral/vitamin supplements can make a very substantial difference for women suffering from menopausal symptoms. In addition, a spiritual practice such as tai chi or Falun Gong can bring about transformation in mental, physical, and spiritual health.

Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.