| I often discuss ways to live healthy today in order to | | | | Certain vitamins have been found to relieve hot |
| prevent diseases and conditions that may strike | | | | flashes, keep bones strong and boost general health |
| down the road. Countless research studies prove | | | | in menopausal women. Many women report a |
| that a smart approach to diet, exercise and lifestyle | | | | reduction in hot flashes when taking vitamin E. |
| can reduce the risk of many chronic ailments. For | | | | Experts recommend 400 to 800 I.U. per day. |
| women who have actively cared for their well-being | | | | To assist with the absorption of vitamin E and |
| all their lives, however, menopause can prevent a | | | | strengthen capillaries, 1000 to 2000 mg per day of |
| unique challenge. One day you feel healthy and the | | | | vitamin C is also suggested. Many doctors also |
| next you are struggling with physical and emotional | | | | recommend B complex, a supplement made up of |
| changes that can make a big impact on your daily life. | | | | the various types of B vitamins, to soothe hot |
| How do you cope? | | | | flashes. The B vitamins are also known to improve |
| There may not be a way to prevent menopause and | | | | mood. |
| its side effects, but you can manage the symptoms | | | | Bone loss and fragility is a concern for women in |
| effectively with natural solutions. Menopause generally | | | | menopause. Due to hormonal changes and the aging |
| occurs between the ages of 45 and 54 and affects | | | | process, bones may grow weaker and the risk for |
| every woman a little bit differently. The most | | | | osteoporosis rises. To combat this problem, now is |
| common problems are hot flashes, trouble sleeping, | | | | the time to commit to daily calcium supplements. The |
| mood swings, vaginal dryness and drop in libido. While | | | | recommended dose is 1500 mg per day, along with |
| some women will hardly notice a hot flash, others | | | | 500 to 750 mg of magnesium to increase absorption. |
| may find themselves regularly soaked with sweat. | | | | Calcium is available in several forms, so look for |
| In this two part series on menopause, I will examine | | | | calcium citrate or microcrystalline calcium |
| the best natural treatments to address these | | | | hydroxyapatite calcium (MCHC) which are the most |
| symptoms. You may decide to try one or all of the | | | | easily absorbed by the body. Talk to your doctor |
| following options, depending on your individual needs. | | | | about the specific doses that are right for you. |
| I will also look at the possible alternatives to hormone | | | | Cardio Cure |
| replacement therapy (HRT), which is now deemed | | | | If you are suffering from hot flashes, the last thing |
| unsafe for many women. Before starting any new | | | | you probably want to do is break a sweat on |
| treatment, natural or medical, talk to your doctor | | | | purpose. Exercise, however, can be a highly effective |
| about your unique health concerns. Working together | | | | way to treat multiple symptoms of menopause. |
| with your physician is the best way to find a | | | | Cardiovascular exercise protects your heart and |
| treatment plan that works for you. | | | | reduces your risk of disease. It also helps you sleep |
| Herbal Solutions | | | | better, fending off that common menopause |
| Like many other conditions, this may be managed | | | | complaint, insomnia. Even short bouts of physical |
| effectively with natural herbs. Two plant extracts in | | | | activity have been shown to boost your mood and |
| particular may have the ability to ease hot flashes | | | | relieve stress and anxiety, two major issues for |
| and sweating, according to studies. Red clover | | | | women during this time in their lives. |
| contains isoflavones, or plant estrogens. These | | | | Any heart pumping exercise will deliver the benefits |
| substances may reduce the frequency and intensity | | | | above. Consider biking, walking, swimming, dancing |
| of hot flashes. | | | | and aerobics. Other activities like yoga and pilates will |
| One study in the Journal of the British Menopause | | | | also relieve stress and stretch and tone your body. |
| Society found that these isoflavones may also | | | | Strength training, either with gym equipment, |
| protect against bone loss, improve heart health and | | | | dumbbells or by using your own body weight as |
| fend off breast and endometrial cancers. Red clover | | | | resistance, is highly beneficial for women going |
| extract is sold in supplement form under the name, | | | | through menopause. It slows bone loss, boosts |
| Promensil. | | | | metabolism and builds confidence. All forms of |
| Black cohosh is another herb commonly used to treat | | | | exercise are effective at improving your libido. Not |
| hot flashes. According to three randomized controlled | | | | only does it increase blood flow to all the right places, |
| trials, it relieves symptoms as effectively as | | | | but it can make you feel more tuned with your body |
| pharmaceutical estrogen. Although another trial found | | | | and your sexuality. |
| black cohosh to be only as effective at relieving hot | | | | I hope this information provides food for thought and |
| flashes as a placebo, this same study did determine | | | | empowers women coping with menopause. In my |
| that black cohosh is far more powerful than a | | | | next article, I will discuss the dietary changes that will |
| placebo at reducing excessive sweating. | | | | help you manage your symptoms, as well as the |
| Vitamin Therapy | | | | issues surrounding hormone replacement therapy. |