Menopause is a natural biological process, not a medical illness. It normally occurs between the age of 45 to 55 when female hormones begin to decline, which result in irregular menstrual periods, then stops, hot flashes, vaginal dryness, mood changes and low libido ….
There are many natural options to help woman sail through the life transition smoothly. Every woman is unique and will experience menopause differently, therefore, you don’t need to use all of these remedies just choose some that work best for you.
Proper diet: Hormone balancing through food is the most important. Eat more green vegetables, soy products, whole grain foods, fresh fruit and seeds which contain rich phyto-chemicals to rebalance hormones.
Grazing: Eat smaller, more frequent meals to avoid the heat generated by digesting large amounts of food. Avoid spicy foods which can produce heat and drink plenty of cold water.
Maca root: It grows in the mineral rich highlands of Peru. It provides a unique set of nutrients that directly fuel the endocrine system and help the glands to produce vital hormones. Take 500 mg every morning. It works effectively for hot flashes, night sweats, mood swings, energy level and sex drive.
GABA is an amino acid and the chief inhibitory neurotransmitter in the central nervous system. Take 500mg 1 to 2 hours before bed to help relieve hot flushes, night sweats and improve mood, anxiety and sleep.
Melatonin: The body naturally produces melatonin, but with age it decreases. The biological clock does not run properly resulting in insomnia, so the elderly have a greater benefit from using melatonin. Normally, it takes a week to see the benefits for insomnia. Some people may feel a little sleepy the next morning for a few days, but this side effect will disappear with time.
Supplements: every day take 1,200 to 1,500 mg of calcium with vitamin D to prevent osteoporosis, vitamin C 500 mg to strengthen joints and also improve the immune system, multivitamins and vitamin B complex to help with general health.
Bio-identical hormones are substances which exist in nature and plant resource. These bio-identical hormonal products (pregnenolone, progesterone, estriol, 7 keto DHEA) are made from the wild yam and soy. They help balance and replenish a woman’s hormones, improve memory, relieve menopause symptoms and enhance sexual satisfaction. If used in proper dosages, they are more gentle and safer than synthetic hormones. Bio-identical hormone creams are recommended because they enter the bloodstream directly through the skin which is better than taking pills.
Omega-3 fatty acids can relieve mood swings, depression, memory loss; reduce hot flashes and night sweats; lower cholesterol and blood pressure; prevent blood clots, heart attack, stroke; relieve inflammation and ease the pain. Supplements: Krill oil, Fish oil, Flaxseed oil or powder. The flaxseed powder is also high in fiber to relieve constipation.
Soy Isoflavones is a type of phytoestrogens in certain foods such as soy, natto and tofu. They help relieve hot flashes and night sweats. Natto is fermented soy beans of Japanese daily food, which contains phytoestrogens, nattokinase, good bacteria, vitamin B2, and vitamin k2 to help relieve menopause symptoms, prevent osteoporosis and reduce the risk of blood clots, heart attack and stroke.
Woman’s drink: use 30 Goji berries, 3 Chinese dates and 30 grams fresh Wild yam (Mountain yam). Clean well, add 2 cups water, and blend. Drinking this daily helps reduce hot flashes, boost energy, improves well-being and the complexion. Note: you can use fresh potato or cooked yam instead of wild yam.
Chinese herbs soothe feminine discomfort and ease menopause symptoms. For example, both Lui Wai Di Hwang and Zi Bu Gan Shen Wan works well for insomnia, hot flashes, night sweats and mood swings.
Vaginal discomfort: open one gel capsule of vitamin A or E oil; apply the oil 1 inch into the vagina for a lubricant to reduce vaginal dryness before intercourse. Staying sexually active also helps.
Optimize sleep: avoid drinking caffeine after 2pm; but in the afternoon, drinking Hibiscus or Chamomile tea will help with sleep. Relaxation techniques such as Taiji, Pilates and Yoga can be useful. Exercise daily, but not right before bedtime.
Exercise regularly: Get at least 30 minutes of moderate physical activity 3 times a week (the more days the better) to reduce stress, manage weight and to protect against cardiovascular disease, diabetes, osteoporosis and other conditions associated with aging.
Gentle exercises: Taiji, Pilates and Yoga are low impact exercises to avoid injury on tendons, joints and bones. They promote general health, stress management, mental clarity, mood balance, cardiovascular fitness, body coordination, flexibility, assisting in better posture, alignment, endurance, energy recharge, improve insomnia and hot flashes. TaiJi reduces the risk of falls in elderly people and burns more calories than surfing and downhill skiing. Pilates and Yoga control breathing, posing with meditation and strengthen the core muscles of abs, back and legs to help with physical fitness.
Kegel exercises can strengthen the pelvic floor muscle to improve some forms of urinary incontinence.
Strengthening Knees: the inner side of knee pain (medial knee pain) is the most common type of knee pain that I see in my acupuncture practice. It especially occurs often in elderly women. Daily knee strengthening exercises will prevent and rehab knee pain.
Don’t smoke: Smoking increases the risk of heart disease, stroke, osteoporosis, cancer and other health problems. It may also increase hot flashes, bring on menopause earlier and age your skin.
Schedule regular checkups: for breast, thyroid, lipid level, bone density, and Pap test.
Acupuncture and Meridian massage boost the body’s own healing power; improve blood and energy flow; rebalance hormones and metabolism; reduce stress level and help cope with life’s transition smoothly.
For more information call Dr. Lu at 661 513-9265 Ping’s acupuncture / Bamboo acupuncture.