Easing the Symptoms of Menopause
Mastering Midlife’s Challenges
For many women, menopause can be a challenging and uncomfortable time. Common symptoms such as hot flashes, mood swings, and night sweats can disrupt daily life and leave women seeking relief. With so many options available, knowing what to do to ease the symptoms can be overwhelming.
While medical treatments such as hormone replacement therapy (HRT) have been popular for many years, natural remedies are becoming more accepted. There’s also compelling research suggesting that diet can reduce menopausal symptoms significantly.
This article will explore the benefits and drawbacks of medical treatments, natural treatments, and lifestyle changes for menopause symptoms. By the end, you’ll better understand how to get the relief you need. So, let’s dive in and find out what works best for you!
Overview of Symptoms
Menopause is a natural phase in every woman’s life, marking the end of the reproductive years. It typically occurs between 45 and 55 and can last anywhere from a few months to several years.
During menopause, the ovaries gradually stop producing estrogen and progesterone, decreasing inhibin and estradiol production and creating negative feedback on the hypothalamus and pituitary gland. Consequently, follicle-stimulating hormone (FSH) and luteinizing hormone (LH) levels increase. The increased FSH levels stimulate ovarian follicle growth, leading to increased estrogen production from the remaining ovarian follicles. However, the overall amount of estrogen produced is lower than before menopause.
As the body adjusts to the reduction of estrogen and progesterone production, many women experience various symptoms. These symptoms can vary widely from woman to woman and range from mild to severe. The most common symptoms include:
Hot Flashes
Hot flashes, a sudden feeling of warmth that spreads over the body, often accompanied by sweating and a rapid heartbeat, are perhaps the most well-known symptom of menopause.
Night Sweats
Night sweats are similar to hot flashes but occur during sleep and can be so severe that they disrupt sleep patterns.
Mood Swings
Mood swings, another common symptom, can range from mild irritability to severe depression and be challenging to manage.
Vaginal Atrophy
Reduced estrogen can lead to thinner, drier, and less elastic vaginal tissues, making intercourse more difficult and painful. This condition is called vaginal atrophy and is quite common in menopausal women.
Medical Treatments
Medical treatments for menopause symptoms have been the go-to solution for many years. The most common medical treatment is hormone replacement therapy (HRT), which involves using synthetic hormones to replace the estrogen and progesterone the body is no longer producing. HRT is available in various forms, including pills, patches, creams, and gels.
Pros & Cons
Recent studies have shown that HRT can alleviate menopausal symptoms and provide long-term health benefits but carries certain risks.
The US Preventive Services Task Force (USPSTF) recommends against combining estrogen-progestin and unopposed estrogen to prevent chronic conditions in postmenopausal women. This recommendation does not apply to perimenopausal symptoms or persons who are experiencing premature menopause or surgical menopause.
For postmenopausal women, in particular, it’s essential to understand the risks and benefits of HRT. They include:
Pros
It can be highly effective in reducing symptoms
Can improve the quality of life for women experiencing severe symptoms
It may reduce the risk of osteoporosis and other health problems associated with menopause
Cons
It can increase the risk of specific health problems, including breast cancer, stroke, blood clots, and endometrial cancer.
It may have unpleasant side effects such as bloating, breast tenderness, and nausea.
It can be expensive and require ongoing medical supervision.
Natural Treatments
Natural treatments for menopause symptoms have gained popularity recently, as many women seek alternatives to hormone replacement therapy. Some of the most popular natural remedies include:
Herbal Supplements
Herbal supplements such as black cohosh, red clover, and dong quai have been used for centuries to treat menopause symptoms. While the effectiveness of these supplements varies from person to person, some studies have shown that they can help reduce hot flashes and other symptoms. Let’s take a closer look at the evidence!
Black Cohosh
Black cohosh, also known as Actaea racemosa or Cimicifuga racemosa, is a perennial plant native to North America. Its medicinal use dates back to the Native Americans, who used it for various purposes, including treating women’s reproductive health issues, pain relief, and fever reduction.
During the 20th century, black cohosh became popular in European herbal medicine, where it was used to treat menopausal symptoms, premenstrual syndrome (PMS), and other gynecological issues. In Germany, it’s approved for premenstrual discomfort, painful menstruation, and menopausal symptoms.
Although widely used in Europe, it has yet to have mainstream acceptance in the US. Research on the effects of black cohosh on menopausal women has shown mixed results, with some studies suggesting that it may help alleviate specific menopausal symptoms. In contrast, others have found no significant improvement. The evidence is difficult to analyze as these studies have no standard preparation for black cohosh and no assurances of the products’ purity or quality.
Remifemin, a commercial black cohosh extract, has also been researched worldwide for its potential to relieve menopausal symptoms. A study comparing Remifemin with Tibolone, a synthetic hormone therapy, found that both treatments had similar clinical efficacy in treating perimenopausal symptoms in endometriosis patients. Moreover, the study found Remifemin safer than Tibolone, suggesting that Remifemin could be a viable alternative for women who cannot or do not wish to use hormone therapy.
However, the evidence regarding the effectiveness of black cohosh, including Remifemin, in easing hot flashes is inconclusive. Some studies have reported positive results, while others have found no significant improvement in menopausal symptoms.
Red Clover
Red clover is in the family of plants called legumes and contains substances called isoflavones, structurally similar to estrogen. Historically, red clover was used to treat asthma, whooping cough, and gout, but now it’s primarily promoted as a supplement to relieve menopause symptoms and osteoporosis.
A meta-analysis of the efficacy of red clover isoflavones in relieving hot flashes and menopausal symptoms found that red clover extracts may have a positive effect on alleviating these symptoms. However, the authors noted that the quality of the included trials was low, and more high-quality studies are required to draw firm conclusions.
Dong Quai
Dong quai (Angelica sinensis) root has a long history of use in traditional Chinese, Korean, and Japanese medicine as a spice, tonic, and treatment for various health issues. Dong quai is also known as the female ginseng. Women commonly use it to address menstrual problems, which may indicate its potential role in supporting women’s health during menopause.
A few studies have examined the potential benefits of dong quai for treating perimenopausal symptoms and menstrual migraines. Three trials found a reduction in vasomotor episodes like hot flashes. However, it is crucial to note that these studies may have limitations, and more high-quality research is needed to establish the effectiveness and safety of dong quai for menopause.
Pros & Cons
While natural treatments can be effective for many women, they have drawbacks. Some of the pros and cons of natural therapies include the following:
Pros
Generally safe and well-tolerated
It can be less expensive than medical treatments
It may have fewer side effects than medical treatments
Cons
It may not be effective for all women
Can interact with other medications and supplements
It may not be regulated or standardized, leading to variability in quality and effectiveness
Acupuncture
Acupuncture is a critical component of Traditional Chinese Medicine (TCM) and involves the insertion of very thin needles through the skin at strategic points on the body. It is believed to work by stimulating specific points in the body, known as acupuncture points, to balance the body’s energy flow or Qi.
There have been many studies examining the potential benefits of acupuncture for the treatment of menopausal symptoms, and the studies look mostly positive. A 2009 review found that in most studies, there was a 50% reduction in hot flashes lasting up to six months. One systematic review and meta-analysis investigated the effectiveness of acupuncture for managing menopausal symptoms, including hot flashes, sleep disturbances, and mood swings. The review found that acupuncture significantly reduced the frequency and severity of hot flashes and improved sleep quality compared to no treatment or sham acupuncture.
Lifestyle Changes
There’s a lot a woman can do on her own to get herself in the best health possible, including changing her diet, exercising, and stress reduction. Let’s see how lifestyle changes can affect menopausal symptoms.
Exercise
As we get older, we tend to move less. But, physical activity, especially aerobic dance, has been shown to impact menopausal symptoms in women positively. A 2018 meta-analysis concluded that yoga improved all symptoms of menopause compared to no intervention and recommended it as an adjunct to other therapies. And in another study, physical activity improved the mental well-being of pre-menopausal and postmenopausal women.
Stress Reduction
Yoga is an exercise, but it can also be considered a stress-reduction practice. Studies show that yoga, walking, meditation, and other mindfulness-based stress reducers, can improve sleep quality, decrease anxiety, and decrease feeling "bothered" by hot flashes. A 2022 meta-analysis found that mindfulness training improved the sleep quality of postmenopausal women and might also improve perceived stress.
Nutrition and Diet
Of all the research on menopause, the most exciting area of study is the impact of diet on menopausal women. Several studies have examined the effects of diet on the treatment of menopausal symptoms, mainly focusing on plant-based diets and soy consumption, and the results were astonishing.
According to the WAVS trial published by the North American Menopause Society, a plant-based diet rich in soy can reduce moderate-to-severe hot flashes by 84%. The 12-week study found that dietary changes can be more effective than previously known in treating hot flashes, with almost 60% of women becoming free of moderate-to-severe hot flashes.
Another study found that a dietary intervention consisting of a plant-based diet with daily soybeans and minimizing oils significantly reduced the frequency and severity of postmenopausal hot flashes. The study revealed that participants who adhered to the diet experienced an 84% reduction in moderate-to-severe hot flashes and improved psychosocial, physical, and sexual domains.
While HRT and some natural treatments might be effective, they come with risks and expenses. A diet change is something anyone can do, and a plant-based diet is less expensive than eating meat. If you want to relieve menopause symptoms, a plant-based, soy-based diet will most likely get you there! Remember to check in with your doctor before making any significant changes to your diet, though.
Conclusion
Menopause can be challenging and uncomfortable for many women, but various treatments are available to help alleviate symptoms. Whether you choose a natural or medical approach, it’s crucial to prioritize your health and well-being during this time of transition. You can find the right treatment plan by working with a healthcare provider and exploring all available options.
Dr. Eric Cerré can help you get your nutrition back on track. Call us to see how we can help you with your menopausal symptoms.