It’s witching hour at home, so I am out walking with my girlfriend Lucy. She is unpacking her mother-in-law’s (MIL) latest views (read strong opinions) about her “alternative” parenting, food choices, work hours, washing methods.  

“My monkeys, my circus” said Lucy to her MIL. Meaning, it's my life, my stuff, my challenges and I am owning it.

I am running with that.  

The options that work for you are the best for you.  

All women become part of the #periclub, many begrudgingly which is understandable when over 80% of women experience symptoms.  

Have you checked out the list of symptoms lately?  

Changing hormones mean it’s time to change things up.  

Choose your own path and know your options. Embrace “and” not “or”.   

Become the expert of you. 

Every woman should have the luxury of receiving individualised treatment and care when it comes to menopause. They should be made aware of all the different options available, which could potentially help their symptoms. This is not a realistic option for many due to the constraints and pressures on health systems. 

That could be discussing relevant lifestyle choices, HRT, and then of course there is a multitude of other options from the world of alternative medicine. Let’s cover some today.   

We know this is a huge and growing industry. If you decide to go down the herbal or supplement route, make sure you know exactly what you are taking, what the side effects are, and will it react to any other medication you might be taking.  

Common sense isn’t common practice and it’s a vulnerable time. We recommend consulting with your doctor or qualified practitioner to seek medical advice.  

Note: Always remember that symptoms can change as you go through this menopausal transition so, the treatment you choose might need to change and be tweaked along the way.

Herbs

Herbal medicines are made from plant parts such as leaves, roots, or flowers. These are active ingredients. Just because they are natural doesn’t mean they are safe to take and won’t have side effects. Herbal medicines like conventional medicines will have an effect on your body and can be potentially harmful if not used correctly. Herbs are treated as food supplements so aren’t subjected to the strict regulations of conventional drugs. Some herbs are not recommended for women who have had breast cancer as they have oestrogenic properties. 

Due to the lack of scientific research and evidence, you won’t get many Health Care Professionals recommending herbs. They an option for women who choose not to go down the hormonal route, whether that be for personal or medical reasons. 

Be cautious about what you are taking, don’t run into your local supplier grab half a dozen bottles and jars off the shelves in sheer desperation because various friends said they worked for them! 

Black Cohosh

Can help with hot flushes and night sweats, mixed results so not as good as HRT, and can interact with other medicines. 

Sage 

Another herb that can potentially help hot flushes but again watch out for interactions with other medication. 

St John’s Wort 

Said to help relieve hot flashes/flushes and can help with mood swings. Again, watch levels of dosage and interaction. Important message: St John’s Wort cannot be mixed with some antidepressants. 

Phytoestrogens

There is growing interest in Phytoestrogens, plant substances found in the diet. Phytoestrogens have similar effects as estrogens. 

Basically, they have a similar chemical structure to estrogen which binds to the estrogen receptors in your body acting like hormone regulators. 

Find them in your diet: 

• Cereals: oats, barley rye, brown rice, couscous, and bulgur wheat. 
• Seeds: sunflower, sesame, pumpkin, poppy, linseeds. 
• Pulses: soya beans and all soy-based products. 
• Beans: chickpeas, kidney beans, haricot beans, broad beans, green split peas. 
• Soya, linseeds, and red clover being the richest sources. 

Effects will be variable depending on the type and quality of the source. 

Supplements

There are so many supplements on the market, which can become confusing! Try to go for recognised supplements with evidenced-based research, spanning several years.  

Iron 

If you feel tired with little energy, you should visit your GP and have your blood tested for any deficiencies, including iron. Iron deficiency in the blood is known as anaemia.  

Women need almost twice as much iron as men due to menstruation, especially for women with heavy periods.  

Vegetarians tend to have lower iron levels than meat-eaters, though iron is abundant in green vegetables and cereal grains.  A supplement may be recommended. 

The good news is iron levels can increase again naturally for post-menopausal women (happened to me).  

Magnesium 

Many people have magnesium deficiency. It is also one of the most common deficiencies, decreasing during our menopausal years.   

High levels of stress, drinking alcohol and coffee, and taking certain medications can reduce magnesium absorption.  

Symptoms of magnesium deficiency include: 

• muscle tremors or spasms 
• muscle weakness 
• insomnia 
• high blood pressure 
• confusion 
• insomnia 
• restless legs, especially at night (for menopausal women) 

For magnesium supplements, choose among: 

• magnesium citrate 
• glycinate taurate 
• aspartate 

Taking a magnesium supplement with vitamin B can improve its absorption. The recommended daily allowance is around 320 mg per day. 

Your hormones, your menopause 

Find what works for you. Which suits you.  There are so many choices out there. There may not be studies to show all these therapies are beneficial to menopausal symptoms, but anecdotal evidence is strong and anything that restorative and relaxing will help. 

What options are you loving? We'd love to hear what's working for you.

As with any information created for or by Meno Collective the information in this post is accurate at time of posting and is for information purposes only. It is not intended to replace or substitute the judgment of any medical professional you may come in contact with. You should always seek advice from your health care professional regarding a medical condition. 

References: Guide To Alternative Medicine: By Dee Murray