Use the word “menopause” and you conjure up images of forgetful, scattered, crabby (bitchy, really), overweight older women who are constantly fanning themselves. Stereotypes, of course, but where there are stereotypes, there is truth, and the truth is that there are many women who experience some or all of these symptoms. But also, where there are stereotypes, there are many women who defy them.
What is menopause?
Judith Lasater, renowned teacher of yoga therapeutics puts it beautifully: “Menopause is that rite of passage that marks the beginning of the second half of a woman’s life… menopause heralds the passage to woman elder. Menopause is just as important a part of the heroine’s journey as menstruation.”
Simply put, menopause is the time when a woman stops menstruating. The time before her last period is known as perimenopause. During this time, her ovaries will slow down production of the sex hormones – progesterone, estrogen and testosterone – and she will have fluctuating periods. For most women perimenopause begins in the early forties, and can last about four years. Menopause – a full year after the final period – will then come in the mid to late forties or early fifties, with the average age being 51 years.
Many women going through perimenopause often experience no noticeable symptoms, but others suffer from the classic signs – fatigue, insomnia, hot flashes, headaches, bloating, weight gain, irritability, decreased libido, vaginal dryness, and skin changes. Usually by the time a woman has reached her menopause, most of the symptoms have disappeared – at least that’s what it says in the science textbooks. But each woman is unique: in my own case, I had my last period fifteen years ago, but I still get occasional hot flashes and insomnia. The other symptoms have passed me by, thank goodness.
Disease? Or Celebration?
In North America, we tend to treat menopause as a disease to be overcome with the use of medication. However, it is a natural progression as we age, and therefore I don’t believe we should be treating it aggressively with meds – we can manage them through several more natural means.
In many cultures, the changes in women at menstruation, childbirth and menopause are treated as a time for celebration. Unfortunately, menopause in the west is seen more as a time of decline, rather than recognizing this time in our lives as a time of change into deepening power and wisdom – a time when we become “Wise Women.”
A Deep Dive into Hot Flashes
Let’s look at the bane of the menopausal woman’s existence: hot flashes. I once tried to explain to my husband what they feel like: I said imagine going into a steam room several times a day dressed in your skiwear. That got the idea across, I think.
There are a number of ways to manage the hot flashes, the first being to dress in layers. That way you can take off sweaters or jackets when needed, and put them back on when the flash leaves – because it may actually leave you feeling quite chilly. Sitting in a cool area helps, as does sleeping in a cool room – although your sleeping partner may object!
Drink Water, not Caffeine
Another way to try to prevent – or at least tone down – hot flashes, is to stop drinking caffeine, and to up your intake of plain, cool (not cold) filtered water.
Caffeine is a diuretic – it actually causes your body to excrete water, and so even though it’s a liquid, it reduces the amount of water available to your body’s systems, ultimately causing dehydration and fatigue (one of the menopausal symptoms). Peppermint is cooling, so if you smush up some mint leaves and put them into your water it will not only give it flavour, but also provide a cooling effect. You should have about 2 litres (8 glasses) of water per day. A warning, though: if you habitually drink caffeine in any of its forms – coffee, tea, chocolate, colas – I would suggest that you wean yourself over the course of a couple of weeks. If you quit “cold turkey,” you’re likely to get headaches.
Add Fibre
Drinking this amount of water, as well as taking in about 30 – 50 grams of fibre per day, will help not only your hot flashes, but also help to manage the fluctuating hormones. The fibre will bind with any excess estrogen and let it pass out of your body through your bowels. A note here: it’s a good idea to gradually build up the amount of fibre over time – if you suddenly jump to 50 grams a day, your body will just feel really bloated and uncomfortable. Also make sure that when you take your high fibre, you also drink a full glass of water.
There are a couple of other benefits of taking in adequate water and fibre: they help lower cholesterol and keep your bowels moving smoothly and regularly. One easy way to add fibre to your diet is to crush 2 tablespoons of flaxseed in a coffee grinder, and sprinkle it over your morning yogurt, or add it to your morning fruit smoothie.
Acupuncture
Some women find that acupuncture can help them manage the flashes: look for a reputable acupuncturist. In the Toronto area, the Canadian College of Naturopathic Medicine has a student clinic in which the interns – supervised – perform acupuncture Some chiropractors are also qualified, as are doctors of Traditional Chinese Medicine. An alternative health-care provider should be able to provide a referral.
Herbs
There are several herbs that can help alleviate hot flashes. These include black cohosh, motherwort, chaste tree berry, blue cohosh, ginseng, and dong quai. A knowledgeable herbalist will be able to point you to the best way to combine these tinctures to find the right formula for you. Alternately, there are several tablet preparations that are combined specifically to help with all the menopausal symptoms.
Journaling
Try keeping a diary of your meals and activities. Note when you have a hot flash, and then see what you had been eating or drinking, and what you were doing at the time. Were you stressed? Were you hungry but didn’t have time to sit and eat calmly, so you opted for a salty snack, or for a sugary snack? Or were you eating very spicy foods? Were you sitting in a hot room? Were you over-dressed? If you pay attention, you will learn how your body reacts under different circumstances.
Eat Whole Foods, not Processed Foods
Eating a diet of good quality, whole foods, with an emphasis on plant-based foods, is very important in managing the symptoms of menopause. There are nutrients in plant-based foods called phytonutrients – chemicals found in plants that contain compounds known to exert a host of health benefits. The best sources of phytonutrients are fruits and vegetables. Many of the adverse effects associated with menopause can be minimized with phytonutrient consumption. Just be sure to mix things up – make your fruits and vegetables as colourful as possible.
And be sure to get about 8 ounces (225 grams) each day of cruciferous vegetables – these are foods such as broccoli, Brussels sprouts, kale, cabbage, and the like. These foods will help your liver to properly metabolize any excess estrogen and flush it away. Please make sure that you don’t over-cook your veggies – they want to be crisp and green, but tender. Over cooking will destroy the beneficial nutrients, and simply make them taste bad!
Exercise is Key
Regular exercise is key to managing menopausal symptoms: at least thirty minutes of vigorous exercise three times a week is the minimum to maintaining a healthy body. Meanwhile, learning a calming technique, such as yoga and meditation, can go a long way to lowering the incidence of hot flashes. Yoga poses such as Child’s Pose, can calm your nervous system, especially just before bed, allowing you to sleep easier and wake less often from hot flashes.
This is your body, and it’s going through a most natural progression through life. Yes, you may be experiencing some uncomfortable symptoms, but remember that they are not symptoms of an illness. And with some thought, consideration, and help from an alternative health-care provider, you can probably manage these symptoms yourself. You’ll be well on your way to becoming a “Wise Woman.”
Have you experienced menopausal symptoms yourself – sweating out the hot flashes, irritable, unable to sleep? Or have you put your symptoms in their place by nutritional means? We’d love to hear your story – just go to the comments section below and fill us in!
Sources:
http://www.power-surge.com/
http://www.34-menopause-symptoms.com
http://www.menstruation.com.au/
http://www.encognitive.com
http://www.healthguidance.org
Book: Holistic Herbal, David Hoffmann
Book: Encyclopedia of Natural Medicine, Michael Murray & Joseph Pizzorno
Book: Relax and Renew: Restful Yoga for Stressful Times, Judith Lasater
