Natural Remedies for Menopause Symptoms

Natural Remedies for Menopause Symptoms

By Katherine Steinberg

If you're suffering from hot flashes, sleep disturbances or vaginal dryness but don't want to dip your toe into the dicey waters of hormone replacement therapy, we have some natural cures that may help. Read on to find out the ten best natural cures.

**Even though these are natural aids, you should always consult your doctor to make sure nothing conflicts with your current medication.

Exercise

"Exercise is absolutely critical," says Susan Moores MSRD, registered dietitian and spokesperson for the American Dietetic Association. Exercise can be a powerful sleep aid, combating the sleep disturbances many women complain about. It has been shown to improve the whole gamut of menopause symptoms from hot flashes to mood swings. She says not to just focus on aerobic exercise, but also try strength training and relaxation techniques, such as yoga.

Soy

Soy is the first natural ingredient that strikes most women when talking about menopause symptoms, says Moores. The reason soy can help reduce symptoms, such as hot flashes, is because of the high level of phytoestrogens, or plant-based estrogens. But soy supplements have become controversial. Some experts believe it can increase your breast cancer risk. "Soy is complicated," says Dr. Marcie Richardson, Director of the Harvard Vanguard Menopause Consultation Service and a member of the North American Menopause Society. Perimenopause might be the time to use soy, because the phtyoestrogens can have a modulating effect. But this hasn't really been proven, she says.

Flaxseed

"Flaxseed falls in the same camp as soy for the phytoestrogens," says Moores. One study by the Mayo Clinic found the incidence of hot flashes was reduced as much as 50 percent by consuming flaxseed. It is also thought to be very promising because, along with phytoestrogens, it also contains omega-3 fatty acids, which can aid in mood stabilization. According to A.D.A.M., an online health content provider, when compared to hormone replacement therapy, 40 grams of flaxseed was reported to be equally as effective in reducing hot flashes, vaginal dryness and mood disturbances.

Black Cohosh

Two German studies have shown black cohosh to be effective in reducing hot flashes, according to A.D.A.M. One study in particular showed 80 percent of women saw a decrease in hot flashes while using black cohosh. However, no long-term studies have been done and there have been reports of side-effects including upset stomach and low blood pressure, caution the experts at Harvard Medical School.

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Natural Progesterone

This over-the-counter cure uses progesterone or progesterone-like compounds as the active ingredient. "Natural progesterone is a hormone and it works," says Dr. Richardson. "Skin creams that contain extracts of Mexican wild yams have been widely promoted for natural menopause relief for years," says Harvard Medical School. However, because of variation among products and the individual nature of skin's responsiveness, this method is not recommended by the North American Menopause Society, says Harvard. There's no safety data on this hormone, Dr. Richardson cautions. Learn more about the risks and benefits here.

Red Clover

Red clover is often used to reduce vaginal dryness and decrease hot flashes. The effectiveness of red clover is thought to be due to a plant-chemical, isoflavones, which has an estrogen-like effect in the body. However, according to Harvard Medical School, research results have been disappointing. Two studies published in the journal 'Menopause' found that women fared no better with red clover than a placebo for both hot flashes and vaginal dryness. Learn more about red clover here.

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Omega-3 Fatty Acids

Fish isn't just delicious; it contains a valuable ingredient that may help stabilize your mood swings too -- omega-3 fatty acids. There have been some good studies to attest that omega-3 can help improve mood, says Dr. Richardson. There's also growing research that omega-3 fatty acids help fight heart disease. The best way to add this key ingredient to your diet is by eating fatty fish like salmon, tuna and trout.

Acupuncture

You wouldn't necessarily think that sticking needles in your body would be a helpful way to cure menopause symptoms, but when combined with other treatments, it can be helpful. Some controlled studies have shown some effectiveness in some woman for hot flashes, says Dr. Richardson. According to A.D.A.M., "both the World Health Organization and the National Institutes of Health recognize that acupuncture can be a helpful part of a treatment plan" for many illnesses, including menopausal symptoms.

Vitamin E

There has been a study, which showed a slight effect in decreasing hot flashes for women using vitamin E, says Dr. Richardson. Along with reducing hot flashes vitamin E may carry with it extra benefits, such as fending off macular degeneration, lowering blood pressure, and slowing the aging of cells and tissues according to A.D.A.M.