Naturopathy for Transitioning through Menopause
Although menopause is a natural phase that we transition through in life, it can present many persistent challenges for those experiencing it. In addition to this, these challenges can persist for extended periods. So what can we do to make this transition more comfortable? Read on to find out.
Menopause most often occurs on average between the ages of 45 and 55 years, though sometimes it may occur earlier or later as well. Changes begin to occur in the menstrual cycle such as periods that become lighter and/or less frequent. Menopause officially occurs after a lack of menstruation for 12 months.
As levels of hormones fluctuate erratically leading up to menopause, a number of symptoms may occur such as hot flushes during the day and/or night, skin and vaginal dryness, and emotional disturbances such as anxiety or depression. Hormone replacement therapy (HRT) is utilised by some people to assist them through this transition, however these medications are not without their risks.
So what can we do to make ourselves more comfortable day to day, as we make our way through menopause? Research as shown that regular exercise can assist with reducing the severity of hot flushes, due to its positive effects on balancing hormones in our body. This in turn improves quality of life in addition to improving overall health and wellbeing, including emotional wellbeing.
There are several herbal medicines which may be prescribed in order to reduce the severity of menopausal symptoms. These include herbs such sage, zizyphus, black cohosh, red clover and hops, among others. Some of these herbs are phytoestrogens, which exert a similar though weaker effect to oestrogen, thereby assisting with hormonal fluctuations when the body no longer produces much oestrogen. Additional herbs may also be used to assist with supporting the nervous system and adrenal function.
Another consideration with naturopathic treatment is an increased risk of osteoporosis, as a result of a loss in bone density due to the lack of oestrogen. It is important to consider that the diet is supportive of these factors by ensuring sufficient calcium and vitamin D levels. Supplementation may be necessary to ensure adequate levels, as well as 10-15 minutes of daily sun exposure. In terms of dietary calcium, there are many good sources that are both dairy and non-dairy, including yoghurt, dairy milk, sesame seeds/tahini, tinned salmon with bones, sardines, cheeses, dried figs and leafy greens, oats, almonds and chia seeds. Exercise also assists with supporting bone density levels.
Oesterogen also has protective effects on cardiovascular health. Therefore it becomes even more important during menopause to mitigate risk factors that negatively impact cardiovascular health, such as reducing stress, ensuring the diet is full of fresh, whole foods, cessation of smoking and maintaining a healthy body weight.
If you would like to book in for a consultation for additional support through menopause, you may do so here.
About Magnolia Naturopathy
Magnolia Naturopathy is owned and operated by Brisbane naturopath and herbalist Iwa Brown. At Magnolia Naturopathy, we offer online telehealth naturopathy consultations to assist our clients all over Australia to reach their health goals. Contact us here to find out more, or book your online telehealth naturopathy appointment here.
