And here you are – at menopause; the cessation of your menstrual periods that happens spontaneously and naturally. It occurs when your ovaries stop producing progesterone and some oestrogens. For some women, these hormonal changes cause uncomfortable and sometimes awkward symptoms that will be specific to each one of you. They start, they stop, and they start again.

The most common menopausal symptoms include:

• Hot flushes and night sweats
• Vaginal dryness
• Mood swings, depression, anxiety and irritability
• Fatigue
• Hair loss
• Difficulty sleeping
• Weight gain
• Joint pain and muscle tension
• Osteoporosis

These symptoms can be frustrating, overwhelming and sometimes painful but it’s important you know there are so many fantastic and effective natural treatments when it comes to menopause.

Herbal help is on the way

Specific Herbs that are helpful in reducing the effects of the loss of oestrogen and progesterone include:

• Dong quai tones the uterus, it may reduce inflammation and regulate the hormonal cycle
• Wild Yam great for relieving symptoms of hot flushes and headaches associated with menopause
• Red clover is high in phytoestrogens which may exert an estrogenic effect
• Black cohosh one of the most effective herbs for decreasing menopausal symptoms and reducing the risk of osteoporosis
• Sage is traditionally used to ease the effects of hot flushes and excessive sweating
• Passionflower is a beautiful herb for relaxing the nervous system and aiding sleep. It may be effective in reducing anxiety, irritability and insomnia related to menopause
• Sarsaparilla reduces joint pain, enhances energy and tones the uterus
• Ginger has been traditionally used for reducing inflammation, reducing fever and sweats and decreasing joint pain associated with menopausal symptoms
• Multi vitamin – A multi vitamin taken daily will aid in filling in any nutritional gaps, enhance energy and stamina and support general wellbeing.

It’s also important to be aware of bone health, as it’s very common for bone density to decrease. Therefore it’s essential to be sure you’re getting enough calcium to prevent osteoporosis.

Dietary and lifestyle considerations:

Making simple changes to your lifestyle will also alleviate the uncomfortable symptoms of menopause. Here are our top recommendations:

• Increase phytoestrogen foods in your diet – These foods include fermented soy products e.g. tempeh, linseed, sesame seeds, oats, barley, beans, lentils, yams, alfalfa, fennel, mung beans and pomegranates
• Be sure to exercise regularly – Physical activity will prevent weight gain, improve sleep, strengthen bones preventing osteoporosis and increases mood
• Reduce stress – If you often feel stressed try simple stress reduction methods including deep breathing, yoga or meditation
• Maintain a healthy weight – Excess weight has been shown to increase episodes of hot flushes and osteoporosis
• Avoid caffeine, alcohol, hot and spicy foods – These may all exacerbate hot flushing, sleep disturbances, mood swings and prevent weight maintenance or weight loss

Mr Vitamins recommends: