Although hormone replacement therapy (HRT) can be beneficial for many women, there are some women who cannot take HRT for medical reasons and others who wish not to take it. In addition, taking HRT is not the only treatment for the menopause and should not be given in isolation without considering other treatments and lifestyle interventions. During the perimenopause and menopause, all sorts of things change in the body so it’s really important to look holistically at how you can improve your future health.
Lifestyle Measures
The following lifestyle measures can help reduce some menopausal symptoms and contribute to general health and wellbeing.
Do regular exercise. Regular physical activity can reduce hot flushes and improve sleep. It's also a good way of boosting your mood if you feel anxious, irritable or depressed. Weight-bearing exercises can help keep your bones strong.
A healthy balanced diet can help ensure you do not put on weight and can keep your bones healthy, a diet high in protein especially fish, healthy fats such as fish oil, unrefined vegatable instead of saturated fats ,reduced salt and sugar. Reducing the amount of sugar in our diet is beneficial and trying to eat foods with a low glycaemic index (such as brown rice and oats) will reduce sugar swings and can be beneficial to our pancreas which produces insulin. The bulk of the diet should be on nutrient rich vegetables, think Mediterranean! Calcium is important for bones and gut bacteria such as probiotics and kimchi can improve our immune system.
Stay cool at night, wear loose clothes and sleep in a cool, well-ventilated room if you experience hot flushes and night sweats, non-synthetic clothes are helpful.
Cut down on caffeine, alcohol, and spicy food, as they have all been known to trigger hot flushes.
Try to reduce your stress levels to improve mood swings, make sure you get plenty of rest, as well as getting regular exercise. Activities such as yoga, Tai chi and Pilates may help you relax.
give up smoking if you smoke. This will help reduce hot flushes and your risk of developing serious health conditions, such as heart disease, stroke, and cancer.
Complementary Therapies
Several products are sold in health shops for treating menopausal symptoms, including herbal remedies such as evening primrose oil, black cohosh, angelica, ginseng and St John's wort.
There's evidence to suggest that some of these remedies, including black cohosh and St John's wort, may help reduce hot flushes, but many complementary therapies are not supported by scientific evidence.
Even when there is some supporting evidence, there's uncertainty about the right doses to use and whether the health benefits last. Some of these remedies (especially St John's wort) may also cause serious side effects if they're taken with other medicines.
The quality, purity and ingredients cannot always be guaranteed, and they may cause unpleasant side effects.
It's a good idea to ask a Prescriber for advice if you're thinking about using a complementary therapy in combination with other medications or if you have any pre-existing medical conditions.
Cognitive Behavioural Therapy (CBT)
This can work to improve emotions, such as anxiety and low mood, which can occur as a result of the menopause. There is also some evidence that CBT can be beneficial to reduce the frequency and duration of hot flushes.
Acupuncture
There is some evidence that acupuncture can improve menopausal symptoms.
Non-Hormonal Prescription Medications
Tibolone
Tibolone is a prescription medicine that is similar to taking combined HRT (oestrogen and progestogen). It's taken as a tablet once a day.
It can help relieve symptoms such as hot flushes, low mood, and reduced sex drive, although some studies have suggested it may not be as effective as combined HRT.
It's only suitable for women who had their last period more than a year ago (known as the post-menopause).
Antidepressants
There are 2 types of antidepressants – selective serotonin reuptake inhibitors (SSRIs) and serotonin-noradrenaline reuptake inhibitors (SNRIs) – which may help with hot flushes caused by the menopause.
These medicines are not licensed for this use. This means they have not undergone clinical trials to test if they help this symptom, but many experts believe they're likely to help your prescriber will discuss the possible benefits and risks with you.
Clonidine
Clonidine is a prescription medicine that can help reduce hot flushes and night sweats in some menopausal women.
It does not affect hormone levels.
The aforementioned medications may be considered if HRT is unsuitable.
Arrange Your Menopause Consultation
If you are seeking advice or help on anything to do with the menopause, its stages, diagnosis and treatments, please do get in touch. I provide face-to-face consultations for women living in the Wirral, Liverpool and Chester areas, and can provide telephone or video-call consultations to those further afield.
Please email me amanda@amandaprince.com to arrange your menopause consultation.
I look forward to hearing from you.
Amanda
