On the Coast – Over 55 Issue 30 I July/August 2019 | Page 27

Other than irregular bleeding, the more
common symptoms of menopause may
include: hot flushes, vaginal dryness,
urinary tract infections, increased visceral
(abdominal) fat, muscle mass loss, sleep
disturbance, bone density loss, brain fog,
mood swings, hair loss and reduced libido.
Increased risk of osteoporosis and
cardiovascular disease are associated
with menopause. Cardiovascular disease
can be significantly affected by diet
and lifestyle choices and osteoporosis
is one of those diseases that prevention
is by far the best cure with healthy
diet and lifestyle choices in the first
half of life being the best prevention.
The first 5 years of menopause is also
significant in protecting bone density.
Calcium requirements at menopause
increase due to the increased loss of
bone mineral density and as it may
be difficult to consume the amount
of calcium required from the diet,
calcium supplementation (with vitamin
D) may be required. If dairy is not
tolerated there are many other excellent
sources of calcium such as green leafy
vegetables, nuts and seeds, nut butters,
tahini and sardines.
Hot flushes appear to be one of the
most common complaints from women
transitioning through menopause.
Women can experience anywhere from
1-100 hot flushes per day and these can
vary in degree of intensity. Caffeine and
alcohol consumption can worsen flushes
in many women and regular exercise can
improve flushes. There is some evidence
to suggest that phytoestrogen
containing foods especially those
containing isoflavones can improve the
severity of hot flushes. Examples of these
foods include miso, tofu, flaxseeds and
whole soy beans. These are best
consumed in whole food form rather
than supplement form and require
ongoing, regular consumption. There has
been much controversy about soy
products over the years, however the
most recent research suggests that
organic, whole and non-genetically
modified soy products are safe to
consume in moderation and protective
against reproductive cancers and their
recurrence. There are a number of
extremely effective herbs to help manage
hot flushes and a qualified naturopath or
herbalist will have access to stronger and
better researched formulas that are not
available over the counter. Sage is a
useful culinary herb and the leaves
consumed frequently as a tea or in salads
can help the symptoms of hot flushes in
some women.
Lowered levels of estrogen can also
result in more frequent urinary tract
infections, vaginal dryness and painful
intercourse. Using liquid coconut oil
topically as a natural lubricant can be
useful as well as taking Alpha EFA
(extracted from the sea buckthorn plant)
supplements in therapeutic doses. These
Women can
experience anywhere
from 1–100 hot flushes
per day and these can
vary in degree
of intensity
are best sourced and prescribed by a
qualified health practitioner for optimal
quality and results.
Allopathic medicine offers hormone
replacement therapy in various forms
such as standard hormone replacement
therapy and natural hormone
replacement therapy in the form of
patches, troches and tablets. Even though
standard HRT has been shown to
increase the risk of stroke and thrombosis
it is still sometimes recommended for
short term (1-5years) relief of menopause
symptoms. Natural or bio-identical
hormone replacement therapy is more
commonly prescribed these days but still
caution needs to be taken with women at
risk of estrogen sensitive cancers. Taking
any hormone can interfere with the
natural feedback mechanisms of the
body. As mentioned above there are
many effective naturopathic alternatives
to HRT that are worth trying to alleviate
the undesirable symptoms of menopause.
Diana Arundell is a university-qualified naturopath and consults from her Avoca Naturopath clinic.
She has a special interest in fertility and pregnancy health, digestive health, immune function and family
wellness programs. She was a nutrition lecturer at Macquarie University for 10 years, and is an
accredited Journey Practitioner. For further information please contact Diana Arundell at Avoca
Naturopath on 0410 465 900.
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JULY/AUGUST – ISSUE 30
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