3 Natural Menopause Treatments To Ease Into It
Menopause literally translates to stopping menstruation and occurs when a year has passed since the last menstruation in women over 40. Blood tests at particular times can also be used to diagnose menopause which is worth mentioning to your Naturopath if you’re thinking you may be entering this phase. Below we discuss different natural menopause treatment to help ease into the transition.
During menstruating years women have a fluctuation of many hormones notably oestrogen and progesterone. At menopause these hormones rapidly flatline allowing other hormones like follicle stimulating hormone (FSH) and luteinizing hormone (LH) to rise in their absence. This change in your hormonal profile is what causes the hot flashes, low mood, vaginal tissue changes, fatigue, and low libido.
Not only does oestrogen and progesterone’s absence cause unwanted symptoms but these hormones are also responsible for maintaining bone density and muscle strength. Both of which are an important factor influencing all-cause mortality (your chances of dying at any time).
Three key areas of focus are required for menopausal women to reap the benefits of a healthy, mobile life well into your senior years.
1. Slow the hormonal decline
The drop off oestrogen and progesterone are inevitable, but naturopaths have a few tools to prolong their synthesis and make the menopausal transition like getting into a warm bath not an ice lake.
Various herbs contain phyto-oestrogens, and our naturopaths can create an individualised formula that helps promote hormone balance. Many women report after using herbal medicine a significant reduction in menopausal symptoms, particularly around mood, fatigue, libido, and hot flashes.
2. Optimise nutrition to protect bones and metabolism
A menopausal diet will focus on increasing nutrition to protect the bones and cardiovascular system.
| Diet | How it helps |
| High fibre | Decreases heart disease, promotes bowel regularity, helps maintain weight |
| High in minerals (Particularly calcium, magnesium, and zinc) | Promotes bone density particularly of the hip, teeth, and long bones (bones likely to fracture).
Typically, only 4% of the calcium in retail supplements are absorbed. Your naturopath can prescribe you a high-quality calcium supplement that effectively increases blood calcium. |
| High in vitamins (Particularly Vitamin D and K) | Vitamin D is required to absorb calcium, most women with osteoporosis are vitamin D deficient and sun exposure may be inadequate.
Vitamin K can be difficult to get in the diet and its main job is to calcify bone and increase bone density.
Your naturopath can test your nutrient levels and prescribe you a practitioner grade supplement if necessary. |
| Low in saturated and trans fats | Improves cholesterol, reduces the chances of cardiovascular disease. |
3. Increase bone density with regular strength training
You can increase your calcium all you want but calcium will not move into the bone without being told to. And the best way to tell calcium to move into the bone is by weight bearing.
When the bones are underweight, they will recruit calcium and other minerals to adapt to that increase in load.
A plethora of studies have concluded that bone density and muscle strength is one of the single most important factors for longevity and independence in your senior years. You lose up to 10% of your bone density in the first 5 years of menopause significantly increasing your risk of a serious fracture.
Weightlifting is the single most important exercise activity for women over 45 and should be done at least 2-3 times per week.
Whilst weightlifting can be done in a gym setting, an abundance of exercise videos specifically for osteoporosis prevention can be found on YouTube.
The menopausal transition is notorious for problematic symptoms and rapid bodily decline, but it does not have to be that way. If you are over 45 speak with one of our qualified practitioners about hormone testing, optimising your nutrition for healthy ageing, and medical-grade herbs.
Contact us now to discuss our natural menopause treatment in more detail, you can book an appointment by phoning the clinic on 02 4961 4075 or booking online.
