#Menopause #natural #ways #deal #menopause #symptoms
Menopause is a natural, physiological process that causes the end of the reproductive period and the cessation of menstruation in a woman’s body. This process, otherwise called menopause, usually occurs in women between 44 and 56 years of age. According to research, menopause symptoms appear on average around the age of 47 and last about 4 years. At this time, the follicular activity of the ovaries stops and they no longer produce the hormones estrogen and progesterone. The whole process is accompanied by a number of menopause-related symptoms that every woman would like to avoid. These disadvantages include:
- excessive irritability, nervousness, insomnia, discouragement, anxiety, motor and mental agitation, mood swings and depressive disorders;
- flushing, flushed face, hot flashes, sudden sweats (especially at night);
- headaches, memory loss, feeling constantly cold;
- atrophy of the sebaceous glands and less collagen synthesis in the skin causes the skin to become dry and thin, especially on the face;
- increased hair loss;
- tendency to increase body weight;
- narrowing of the final section of the urethra, deterioration of sphincter function…
The changes that occur in the body during menopause may lead to the appearance of certain diseases, such as:
- increased risk of developing cardiovascular diseases resulting from an increase in total cholesterol. Reduction in HDL levels, increase in blood clotting, the onset of obesity and hypertension;
- increased incidence of cancer, especially breast, colon and cervical cancer;
- increased risk of osteoporosis (because the metabolism of bone tissue changes);
- pain, sensory disturbances, tingling in the limbs;
- increased susceptibility to inflammation in the vagina, which leads to itching and pain;
- cholecystitis, diabetes, degenerative joint changes.
It is worth noting that not all symptoms have to appear, and menopause itself is not a disease, and a number of its symptoms can be alleviated with appropriate diet and supplementation. Appropriate prevention prevents the development of old-age diseases such as cancer, which affects many women osteoporosis (taking care of an adequate supply of calcium, magnesium and vitamin d3. As for the symptoms of menopause itself, many clinical studies indicate that consuming products rich in phytoestrogens has a beneficial effect on reducing the symptoms of perimenopause.
What are phytoestrogens?
These are non-steroidal compounds with estrogenic properties of plant origin. Among them, three main groups can be distinguished: isoflavones, lignans and coumestans. Their beneficial effect is related to the similarity of their structure to human estrogens, which means that they can compete for the same place in the estrogen receptor (a very good example in this respect are the well-known soy isoflavones).
However, phytoestrogens have a tissue-selective mechanism of action because they have a greater affinity for estrogen receptors ERß than for ERα receptors, which explains why they have different effects on individual tissues (and their effect is weaker). Importantly, the safety of use and effectiveness of phytoestrogens in preventing changes and symptoms related to the deficiency of own estrogens in women during menopause are confirmed by numerous clinical studies. However, as always, other factors must be taken into account, e.g. race, type of phytoestrogens used, lifestyle (e.g. physical activity), dose size, duration of use, and individual genetic differences (e.g. different enzyme activity).
Since the use of hormone replacement therapy is very controversial and there are many contraindications, it is appropriate to use herbal preparations. Especially if you use supplements that contain natural substances with estrogen-like effects that alleviate the symptoms of menopause.
A good example is the rhizome of the black cohosh (Cimicifuga racemosa) or the fruit of the common chasteberry (Vitex agnus castus).
Black cohosh
Black cohosh (Cimicifuga racemosa) is a plant typical of the eastern areas of the United States and Canada, where it was traditionally used by Indians as a means to alleviate the symptoms of menopause. Mood disorders such as depression, insomnia, irritability, anxiety, discouragement, and motor and mental agitation can be effectively eliminated by extracts from the plant called black cohosh. Active isoflavones contained in this plant, due to their action similar to estrogens, significantly reduce the secretion of LH by the pituitary gland and, to a lesser extent, FSH (and their increase is characteristic of the menopause period). The use of these phytoestrogens improves mood during menopause primarily by stimulating the pituitary gland and hormone secretion (mainly by reducing LH secretion), inhibiting monoamine oxidase activity and having a dopaminergic effect. This results in alleviation of symptoms such as hot flashes and psycho-emotional disorders. In addition, black cohosh restores the normal cytological image of the vaginal epithelium and influences regenerative processes and reduces atrophic changes in the genital area. The effect of Cimifuga r. preparations is visible after a minimum of four weeks of use, and it can be safely taken for up to 6 months.
The main active substances of the black cohosh are triterpene glycosides (including actein, cimifugin, deoxdin), mustard glycosides (the most important one is ranunculidin, which turns into anemonine during drying), estrogenic substances and isoflavones. Studies have shown that taking black cohosh extract effectively alleviates the symptoms of menopause on the Kupperman scale (e.g. hot flashes, excessive sweating). Additionally, its effectiveness in alleviating emotional disorders such as depression, insomnia and irritability has been confirmed.
Chasteberry (Vitex agnus castus, Chasteberry)
Chasteberry, black cohosh and soybean are by far the most documented plants both theoretically and clinically for the relief of various female ailments. Chasteberry berries contain aucubin and agnosside, flavonoids, essential oils, fats and bitterness. The latest research on chasteberry shows that its extract blocks the secretion of prolactin from the pituitary gland.
Other studies conducted on rats have proven that Vitex agnus castus increases the concentration of ß-endorphins in blood serum. Thanks to its dopaminagonistic effect, chasteberry inhibits the secretion of prolactin and thus regulates the level of sex hormones. Moreover, by inhibiting the secretion of prolactin (by cells of the anterior pituitary gland), it has a normalizing effect on progesterone concentration and the second phase of the menstrual cycle. For this reason, it is also used to relieve premenstrual syndrome (i.e. irritability, soreness and swelling of the breasts, mood swings, headache, swelling) and hormonal disorders of the menstrual cycle (scanty or excessive bleeding, mid-period bleeding, anovulatory cycles).
vitamins and minerals
During the menopause, it is also beneficial to supplement yourself with vitamins and minerals, because in this way you can maintain the proper functioning of organs and systems strictly dependent on the level of estrogen, including: urogenital system, skeletal system and skin. During menopause, the skin becomes dry, thin and flabby, mainly due to reduced activity of the sebaceous glands, reduced number of cell divisions of epidermal cells, impaired lipid synthesis processes of the stratum corneum and decreased collagen content. Its vascularity is also deteriorating. The use of organic silicon compounds (e.g. obtained from horsetail or nettle) should ideally inhibit the deterioration of skin architecture. Silicon is an essential mineral for the production of collagen fibers, the amount of which decreases with age (the supply of vitamin c also plays an important role here). The appearance of the skin will also be improved by B vitamins and Vitamin E. Additionally, these vitamins, together with silicon, will help strengthen hair, which often falls out during menopause. In order to improve the functions of the nervous system and cognitive abilities, the diet is supplemented with B vitamins and folic acid.
Protect yourself against Osteoporosis – remember about vitamin D3 and K2
It can be a big problem during menopause rapid loss of bone masswhich leads to osteopenia and osteoporosis. Prevention here is primarily to increase physical activity, especially the axial load on the spine and bones, e.g. by walking or running. Among supplements, calcium comes to the fore. But silicon is also important in the prevention of osteoporotic fractures, as it has a beneficial effect on the collagen fibers present in the bones.
However, in addition to calcium, to strengthen the skeletal system, it is also recommended to supplement your diet with: vitamin D3which most people from our climate zone have a constant deficit in their bodies. A diet rich in calcium or taking supplements without adequate supply vitamins D3 and K2 often misses the point. Without these compounds, the proper resorption of this element and the process of its incorporation into the skeletal system are greatly hindered.
Did you know that: The use of a cream with an SPF15 filter blocks the synthesis of vitamin D by 99%, the SPF8 filter by 92%!
In Poland, vitamin D deficiency is confirmed by research OPTIFORD. Out of 10 women examined in the autumn and winter period, 9 were diagnosed with vitamin D deficiency!
According to research conducted so far, phytoestrogens also have a significant impact on bone mineral metabolism. During perimenopause, estrogen deficiency causes bone decalcification, a decrease in the amount of collagen, and increased bone porosity, which ultimately increases the risk of fractures. Therapy using preparations containing phytoestrogens is of great interest as an element of the prevention of bone loss. The beneficial effect of isoflavones on the metabolism of bone tissue has been confirmed by numerous clinical and in vitro studies. In vitro studies have shown that isoflavones can regulate the activity of bone cells. Among other things, they stimulate osteoblasts to synthesize proteins that regulate bone tissue metabolism and prevent bone loss, both in trabecular and cortical bone. Consumption of isoflavones is associated with an increase in bone mineral density (BMD) and its mechanical strength.
Nature itself creates solutions
The use of complex supplements consisting of herbal mixtures containing phytoestrogens, supplemented with vitamins and minerals can effectively support women during menopause and prevent many of its symptoms (supplementation is recommended even before the first troublesome symptoms appear). There is great interest in such products in society and they are in constantly growing demand. This is not surprising due to the fact that they have a high safety profile compared to hormone replacement therapy, as well as high effectiveness supported by numerous experiences.
