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Tag: Menopause - Organic Lifestyle Magazine Tag: Menopause - Organic Lifestyle Magazine

Yoga May Alleviate Menopause-Related Symptoms

A new study found that yoga relieves many common menopausal symptoms like night sweats, hot flashes, and vaginal dryness. In an analysis of 13 clinical trials testing yoga’s viability as a menopause treatment, a weekly yoga practice was more effective than health education or a lack of treatment. The trials lasted from 4 to 16 weeks, and participants engaged in yoga interventions from 1-14 times a week.  According to lead study author Holger Cramer, research director of the department of internal and integrative medicine at Kliniken Essen-Mitte and the University of Duisburg-Essen in Germany,

There were already clear hints from earlier studies that yoga might be good for relieving menopause-related psychological symptoms such as mood swings, depression or sleep problems…Based on the new data, yoga can also effectively relieve physical symptoms such as hot flashes, night sweats, fatigue or bladder problems…This indicates a potentially beneficial effect of yoga for all women with menopausal symptoms.”

Additional Benefits

Yoga is an appealing addition to a menopause treatment regimen. The clinical trials did not require participants to chose a specific type of yoga, and there was a range of practice types, from hatha yoga to Iyengar, but we figured Sun Salutation is a good start for anyone.

Menopause primarily affects older women, and yoga’s low-risk, flexible workout can be especially appealing. In addition to menopausal symptoms, yoga has shown to relieve stress, reduce anxiety, and improve sleep. Other studies have also suggested that yoga can address issues of self-image and self-esteem that many older women face.

Based on the new data, yoga can also effectively relieve physical symptoms such as hot flashes, night sweats, fatigue or bladder problems. This indicates a potentially beneficial effect of yoga for all women with menopausal symptoms.” – Holger Cramer

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The Rocky Road to Menopause and How Essential Oils Can Help

Most women can agree that there was little information regarding women’s hormonal changes when our mothers transitioned through menopause. Hot flashes were commonly the only thing addressed, which gave most of us the impression that menopause is a brief hot mess and then the menstrual cycle stops for good. Though this is the case for a small percentage of women, perimenopause—the period of time before the cessation of menstruation—is a challenging reality that can last 3-15 years before actual menopause.

Today, we have access to knowledge about our bodies that our mothers, aunts, and grandmothers were without. Now we know that gastro-intestinal distress, mild to severe anxiety, panic attacks, insomnia, itchy skin, depression, loss of libido, muscle pain, cold and hot flashes, fibroids, heavy monthly bleeding, tension and migraine headaches, heart palpitations, mood swings, irritable bladder and a host of other sometimes-frightening physical challenges are common symptoms of hormonal changes at midlife. Women who are unaware of the hormonal havoc their bodies are experiencing often rush to the doctor for cardiac tests when their hearts won’t stop racing or get extensive gastrointestinal tests when heartburn, indigestion, or constipation become chronic. These tests show nothing abnormal most of the time, which only adds to the frustration factor.

Perimenopausal hormonal shifts can put the female body and psyche on a roller coaster, pumping too much estrogen one moment and too little the next. Progesterone can also drop dramatically or surge, and testosterone is often low enough to give many women a profound disinterest in sex despite healthy, passionate relationships. The adrenals—the body’s stress glands—work harder during perimenopause and take over for aging ovaries. This means that even individuals with healthy adrenal function will most likely be affected, and those with genetic or acquired adrenal fatigue will feel the changes of midlife even more strongly.

Hormone tests for perimenopause are often unreliable because of erratic hormonal surges; the results usually reflect hormonal status of the time they are taken and cannot accurately portray what is happening inside the body on a daily basis. Only during the later stages of perimenopause are these tests reliable, so many conventional doctors choose not to test hormones or fail to take their female patients seriously. Perimenopause can be the most challenging time of a woman’s life, and the last thing she needs is a doctor who will not take hormonal changes into account.

Many women opt for hormonal replacement therapy (H.R.T.), but much relief can come from diet, herbal, and vitamin supplementation, and clinical aromatherapy. The latter can have profound effects on the nervous system, which in turn affects the endocrine system. Essential oils can be a great solace both physically and emotionally. Let’s look at a few essential oils that could make the difference between barely functioning and feeling a whole lot better:

Geranium: Geranium is a gentle but effective essential oil that can be a woman’s best friend during any time of life, especially perimenopause. It helps to tame wild surges of estrogen or progesterone and promotes harmony between not only these hormones but other hormones such as testosterone and stress hormones like cortisol and adrenalin. It fortifies the adrenals, reproductive organs, and nervous system in a way that can be felt almost immediately. It can be used for most symptoms including perimenopausal digestive distress, erratic mood swings, sore breasts, and weepiness. Geranium can be applied to the soles of the feet using 2 drops per sole 1-2 times a day. It can be mixed with evaporated sea salt or Epsom salts and added to a bath using up to 10 drops per bath. It is the essential oil to use daily, through ovulation right up to the onset of menstruation. Most women see less severity of symptoms, easier periods, and more stable emotions. Geranium’s pleasant green, floral scent is usually enjoyed singularly or mixed with other oils such as lavender or ylang ylang. Lavender is a good choice, for its balancing effects work synergistically with geranium.

Vetiver: Vetiver is a deep, earth-scented essential oil that promotes balance between estrogen and progesterone. It is best used 2-7 days before the menstrual period begins and can have calming, harmonizing effects on the body and psyche. It soothes the nervous system, calms panic, eases worry, and encourages feelings of safety. It is best applied daily to the soles of the feet using 2 drops per sole. A drop on the hand can be inhaled to calm the nerves or prepare the body for sleep.

Clary Sage: Clary sage is a grassy, pleasant essential oil most valuable for hot flashes and other symptoms of waning estrogen. It also lifts depressive states, melancholy, and instills confidence when the spirits are low. Clary sage can boost libido in some women. It is best applied daily to the soles of the feet using 2 drops per sole. This essential oil is a lovely addition to a hot bath and can be combined with geranium or black spruce for added adrenal support. It can also be inhaled to bring harmony and positivity to the nervous system. *Caution: women with estrogen dominance, breast cancer, or history of estrogen-dependent cancers should avoid dermal use (through the skin). Inhalation is okay.

Black Spruce: Black spruce is a wonderful evergreen oil that supports adrenal and kidney function. It is excellent to lower excessive cortisol and other stress hormones as well as restore a frazzled nervous system. It is best applied daily to the soles of the feet using 2-3 drops per sole, preferably in the morning or at bedtime. It can be mixed with evaporated sea salt or Epsom salts and added to a bath using up to 10 drops per bath.

Rose Absolute: Rose absolute, even in diluted form, is a lovely oil that brings harmony and stability to the female body. It lifts the libido, balances hormones, and soothes the emotions. It can be added to unscented lotion and applied all over the body for a balancing moisturizer. Rose may also be helpful for premenstrual food cravings.

Neroli: Neroli, even in diluted form, is a powerful but gentle oil with sedative qualities. It is invaluable for heart palpitations, trembling, panic attacks, general anxiety, excessive worry, and insomnia related to hormonal shifts. A few drops on the palm of the hand help the body to find equilibrium almost immediately. Neroli works incredibly well with ylang ylang, especially for women who are awakened by adrenalin rushes in the middle of the night.

Ylang Ylang: A heady, floral essential oil, ylang ylang helps the body to balance its output of adrenalin. It is most valuable for heart flutters, intense outbursts and changes of mood, and the effects of stress. A few drops applied to the soles of the feet will help the body through stressful times and hormonal fluctuation. It can be mixed with evaporated sea salt or Epsom salts and added to a bath using up to 5 drops per bath. 1 drop of ylang ylang and 1 drop of neroli applied to the palm of the hand can bring immediate calm when inhaled.

Spearmint: Bright and sweet, spearmint is a wonderful essential oil for overall hormonal balance for women. It can be used for PMS to ease headaches, indigestion, discomfort from water gain, low energy and achy muscles. It can be applied daily to the soles of the feet using 2-3 drops per sole once, preferably in the morning. It can also be inhaled for a quick pick-me-up.

Perimenopause is a time of transition, and like all transitions, temporary. It is easy to forget this when we are in its grip, but essential oils can help ease the passage and bring many unexpected gifts of healing. Essential oils work with our physiological processes as well as the emotional and spiritual selves. They can be our greatest allies, reminding us to be gentle with ourselves and that the best years of our lives are truly ahead of us.

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Natural Menopause Treatments That Always Work

Women who experience moderate to severe symptoms of menopause share a common desire: to find a safe and natural way to control or end the discomfort. While some home remedies that are based on folklore can bring some relief, there are better and more effective ways to treat the symptoms of menopause while avoiding the health risks and side effects commonly associated with hormone therapy. Here are some important facts that will help you find the best remedies for relief of menopause symptoms.

Common Menopause Symptoms

The first symptoms of menopause are irregular menstrual cycles, hot flashes, night sweats, and difficulty sleeping. In addition to these, PMS-like symptoms can occur including breast tenderness, bloating, cramps, headaches, and irritability. Some women will also experience memory loss, sexual dysfunction, weight gain, and anxiety disorders such as nervousness or panic attacks. Thinning hair can also present as a symptom. Every woman can experience menopause differently. In fact, many women experience little discomfort. This is not the case, however, for everyone.

Causes Of Menopause Symptoms

Hormonal fluctuations are the leading culprit of nearly all menopause symptoms. As the ovaries shut down, estrogen levels decline. Since estrogen has played a significant role in most of the body’s processes up to this point, the lack of estrogen brings about physical changes within the internal workings of the body. Vaginal tissue may become more fragile and can atrophy, natural lubricants during sex may lessen, and painful intercourse can be the result.

Why Are Natural Supplements Superior To Hormone Replacement Therapy (HRT)?

Although hormone replacement therapy can be highly effective in relieving menopause symptoms, it comes with a high risk for side effects, long term damage, and even life threatening health complications. Natural menopause supplements, created from plant extracts, do not damage the body.

Phytoestrogens and isoflavones are compounds proven to be effective in relieving the symptoms of menopause. They help to restore hormonal balance within the body so it can function much as it did prior to the onset of menopause or perimenopause. There are few, if any, known side effects and no known long-term health risks associated with their use.

The plants that are high in these compounds include black cohosh, red clover, passionflower, wild yam, chaste berry, dong quai, flaxseed, and soybeans. Red clover powder is known for it’s amazing ability to deal with the mood swings that are so common in menopausal women.

Important Lifestyle Changes That Can Also Help Ease Menopause Symptoms

In addition to the use of natural supplements, you can help to reduce your symptoms by taking some common sense steps to improve the health of your body. This begins with eating regular, healthy, and balanced meals. This will provide the body with the nutrients that it needs for optimal functioning. Make sure that you exercise regularly. This along with eating healthy will help you to lose any extra pounds that you may have gained. Maintaining a healthy weight can also make a difference in reducing menopause symptoms. Limit or avoid excessive alcohol use, eating fatty foods, overeating and smoking. If you follow these guidelines, you will help to reduce some of the factors that can contribute to the intensity of menopause symptoms.

Conclusion

If you struggle with moderate to severe symptoms of menopause, there is a safe and natural alternative to HRT. Ensure that the natural supplements you use contain phytoestrogens and isoflavones, both of which can help to restore hormonal imbalance within the body. In addition to supplement use, you can make lifestyle changes that will help to eliminate some of the triggers that can make menopause symptoms more intense. Eating right, getting plenty of exercise and avoiding harmful habits such as excessive alcohol consumption, overeating and smoking are all lifestyle changes that will help to improve the body’s immune system and overall health. When you’re looking for remedies that always work, go natural and take charge of your health. You may be surprised at the results.