At the end of part 1, we went over foods that contribute to chronic inflammation within the body, as well as foods that can help increase the estrogen levels within body.
I'm hesitant on sharing the different types of herbs that are commonly used to alleviate some of the symptoms related with menopause.
I feel that taking herbs for the symptoms, while not addressing the core causes, is doing nothing but putting a Band-Aid on the symptoms.
Taking the herbs and masking the symptoms will no doubt make one feel better; although, when you go that route you're going to be looking at the continuation of taking herbals for suppressing the symptoms.
Another reason, is a lot of the herbs that are used for suppressing menopause symptoms, have some hefty side effects, and also drug interactions.
I will however, go over a few types of herbs that are commonly used in this part 2; and one will have to make the decision themselves of which avenue they wish to go.
Herbs for Menopause Symptoms
Red clover - Trifolium pretense
The leaves and flowers contain isoflavones, which mimics estrogen.
This can help to balance the estrogen levels in women, and in turn help with hormonal shifts and mood swings.
As well as reducing breast tenderness, hot flashes, night sweats, sleeping difficulties and bone healing - which may reduce the risk of osteoporosis.
Drug Interactions:
Red clover may interact with oral contraceptives, hormone replacement therapy medications, tamoxifen, blood thinners.
Studies have linked red clover - Trifolium pratense to photosensitivity and liver failure.
Side Effects
May cause muscle aches, nausea, vaginal bleeding.
Hormone sensitive conditions such as, breast cancer, uterine cancer, ovarian cancer, endometriosis and uterine fibroids should use caution when using red clover medicinally. This is due to the isoflavones in red clover.
"Studies have suggested a link between soy or isoflavones supplements and an increased risk of breast cancer in women who have a family or personal history of breast cancer or thyroid issues."
~Dr. Katherine Zeratsky
Black Cohosh - Actaea racemosa
Used for treating menopause symptoms such as hot flashes, night sweats, vaginal dryness heart palpitations nervousness and irritability.
Drug Interactions:
Black Cohosh has several drug interactions; statins blood thinners calcium channel blockers antidepressants liver metabolized medications, lipitor, tylenol, to name a few.
Side Effects:
There are also several side effects associated with this herb; headaches, hot flashes, rashes, dizziness, indigestion, vomiting, vaginal spotting sleep disturbances cramps, heart palpitations, liver disease, breast pain, mood changes, yellowing of the skin and eyes, to name a few.
There have been some cases of liver damage reported in people taking black cohosh medicinally.
Hormone sensitive conditions such as breast cancer and uterine cancer.
The estrogenic effects of black cohosh are controversial. However, there is data that does indicate that black cohosh extracts may have anti-estrogenic activity.
Antiestrogenic - blocking the effects of estrogen in the body:
Side effects of estrogen blockers can include blood clots, increased risk of uterine cancer, nausea, headaches, hot flashes, and increased liver enzymes.
St John's Wort - Hypericum perforatum
The primary compounds in St. John's Wort, hypericin and hyperforin, are said to have mood-regulating effects thus alleviating psychological symptoms associated with menopause, like anxiety and irritability.
The drug interactions:
Antidepressants, anti-convulsants, digoxin, monoamine oxidase inhibitors, nonnucleoside reverse transcriptase inhibitors, oral contraceptives, triptans, warfarin, to name a few.
Side Effects:
John's wort contains phytoestrogens, which are plant compounds that mimic estrogen.
If you go back to the list of foods in part 1, you will see that the foods contain phytoestrogens.
It's important to note that studies have shown that the level of phytoestrogens in food, are lower than the level of phytoestrogens in herbs taken medicinally.
These studies find this correlation is due to the fact that medicinal herbs are in concentrated form, and are ingested in a higher amount, versus that which is in the foods we eat.
While research is ongoing, current evidence suggests that phytoestrogens, particularly in high doses, may have a complex relationship with breast cancer.
Some studies indicate a potential link to increased risk, while others suggest a protective effect depending on factors like dosage and individual metabolism.
The connection to cervical cancer is less well-established, but some studies have shown potential associations with increased cervical cancer risk with high phytoestrogen intake.
St. John's wort might increase the breakdown of estrogen.
Studies show that St John's Wort May pose a significant increase of dementia in those with Alzheimer's disease..
Schizophrenia: St. John’s wort might bring on psychosis in some people with schizophrenia.
Some studies show that St. John's wort increases the breakdown of estrogen.
" The breakdown of estrogen during menopause is considered bad because it can lead to various health concerns like hot flashes, night sweats, mood swings, vaginal dryness, and increased risk of osteoporosis and heart disease due to the protective effects estrogen has on the body; therefore, a significant drop in estrogen levels during menopause is generally not desirable."
Valerian - Valeriana officinalis
Valerian may help with menopause symptoms including hot flashes, irritability, and sleep disturbances.
Drug Interactions:
Anticonvulsants, such as phenytoin (Dilantin) and valproic acid (Depakote)
Barbiturates
Benzodiazepines, such as alprazolam (Xanax) and diazepam (Valium)
Drugs to treat insomnia, such as zolpidem (Ambien), zaleplon (Sonata), eszopiclone (Lunesta), and ramelteon (Rozerem)
Tricyclic antidepressants, such as amitriptyline (Elavil), to name a few.
Side Effects:
Valerian contains phytoestrogens, which are plant compounds that mimic estrogen.
While research is ongoing, current evidence suggests that phytoestrogens, particularly in high doses, may have a complex relationship with breast cancer.
Some studies indicate a potential link to increased risk, while others suggest a protective effect depending on factors like dosage and individual metabolism.
The connection to cervical cancer is less well-established, but some studies have shown potential associations with increased cervical cancer risk with high phytoestrogen intake.
A case-control study, found valerian to be positively associated with risk of early-onset colorectal cancer.
Clinical trials have yet to be conducted. Liver and pancreatic toxicities have also been reported.
Below is a list herbs that are also commonly used for menopause.
Before incorporating any of them, or any other herbs for that matter, please do your own research.
Learn all you can about the herbs. Side effects, drug interactions, length of time recommended on taking.
If you would like for me to do extensive research for you on any of these particular herbs, send me a message though the contact form below.
Korean ginseng
Chamomile
Hops
Lemon balm
Passion flower
Rosemary
Wild yam
Let's step away from the herbs, and talk about other methods that are effective in alleviating symptoms and assisting the body to coming back into balance - and less evasive on the body, like exercise.
Exercise is a wonderful avenue that can be incorporated into your daily life, regardless of what menopause stage you are currently experiencing.
Before starting any exercise routine, one should first consult with their healthcare professional.
Exercise:
Exercise is very beneficial during the menopause stages, as moving the body can help manage symptoms like;
hot flashes, maintaining bone density, reducing the risk of heart disease, control weight, and generally enhance overall well-being by counteracting the effects of declining estrogen levels on the body.
Stretching:
Stretching increases blood flow to muscles and joints, which can help deliver nutrients and oxygen and reduce muscle soreness.
Stretching is important during menopause as this can help alleviate muscle tension, stiffness, and mood swings by promoting relaxation, which can be particularly beneficial as hormone fluctuations occur during this time.
Studies suggest that regular stretching may even help manage hot flashes and sleep quality issues associated with menopause.
Pelvic floor exercises:
Pelvic floor exercises are important during menopause as the hormonal changes that occur during this time,
particularly the decline in estrogen, can weaken the pelvic floor muscles, leading to potential issues like pelvic pain and painful intercourse.
By regularly exercising these muscles, women can maintain pelvic health throughout the menopause stages.
Below is a list pelvic floor exercises one can choose to incorporate in their daily life.
kegels
diaphragmatic breathing
toe taps
squats
lunges
Walking:
Walking is so beneficial during menopause. The simplicity of walking is said to assist with;
Mood
Walking releases endorphins, natural mood elevators, which can combat feelings of irritability and depression often associated with menopause.
Stress
Regular walking can effectively decrease stress levels, which can exacerbate other menopause symptoms.
Sleep
Physical activity like walking can promote better sleep quality and reduce insomnia.
Bone health
Exercise like walking can help maintain bone density and reduce the risk of osteoporosis.
Cardiovascular health
Walking is a great way to improve heart health, which becomes increasingly important during menopause.
Mental clarity
Some studies suggest walking can improve cognitive function and reduce brain fog, a common menopause symptom.
Dancing:
This is one of my favorite forms of exercises. Dancing provides both physical and mental health benefits -
by improving cardiovascular health, the ability to maintain physical balance, and just overall one's mood.
There are so many different types of dance styles out there to choose from. I will list a few of my favorites.
Freestyle Dance
Freestyle dance is a versatile form of dance that allows you to interpret music in your own way. It's based on improvisation and self-expression, and there's no wrong way to do it.
Chakra Dance
Chakra dance can be beneficial for menopause as it's gentle on the joints and allows you to move at your own pace. This type of dance can also help you feel connected to your mind and body.
Chakra dancing is a free-flowing dance that uses music that resonates with specific chakras to heal and re-tune your mind, body, and spirit.
Some benefits of chakra dancing include: improved confidence and self-esteem, inspired creativity, and freedom to express yourself.
During menopause, one's sacral chakra may become imbalanced due to hormonal fluctuations.
This may lead to emotional imbalance, such as mood swings, irritability, and heightened emotional sensitivity.
Belly Dancing
Belly dancing can have many benefits for those going through menopause, including:
Improved posture: this type of dance strengthens the muscles in your abdomen, lower back, and legs, which can improve your posture and relieve back pain.
Reduced hot flashes: belly dancing can help reduce hot flashes by increasing the production of beta-endorphins, which can also help with anxiety and depression.
Better sleep: may help you sleep better by reducing stress and gently tiring out your body.
Improved mood: can improve your mood by increasing the production of beta-endorphins.
Improved flexibility, balance, and coordination: Belly dancing can help improve flexibility, balance, and coordination.
Boosted cardiovascular health:
Increased pelvic floor muscle strength: Belly dancing assist in strengthening the pelvic floor.
Vibration Exercise
"Some studies have found that vibration therapy can increase bone mineral density, while others have not found any benefit. One study found that vibration plates reduced the risk of falls in postmenopausal women."If you have any questions or would like to share any of your experiences, feel free to message me through the contact form below.
Stayed tuned for Menopause Part 3.
In part 3 series of menopause, we will explore how the emotional and mental aspects of ourselves tie into menopause symptoms.
We will also explore avenues for natural healing for the mind and body, such as energy healing - which will encompass reiki, tuning forks, tapping, frequency healing, and more.
If you have any questions or would like to share your experiences, reach out to me anytime through the contact form below.
~ Becky 🦋
References:
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