Managing Menopause Naturally- How a Naturopath Can Help!

Did you know that one of the fastest growing groups being prescribed SSRI’s and other anti-depressants is menopausal women?

What if I told you that much of the latest research being done on menopause is showing that it’s a hormonal shift that impacts your brain and nervous system extensively?

As women we go through multiple transitions through out our lives, a shift through puberty, again if we choose to have children and become mothers and then our final big cross over as we go through menopause.

At each of these transitional points you can encounter challenges, shifts in hormones that can make it difficult to find balance in your moods and cycles.

Most women fail to realise that menopausal changes can start as early as your late thirties and last years, some of the earliest signs are slight changes in the cycle and some shifts in mood and sleep. In many cases these changes are often put down to stress and anxiety.

However once you’re in the full throws of peri-menopause you can experience an array of symptoms that make getting through the day a real challenge, as a practicing naturopath the most common ones women come into see me for…

Hot flushes

Sleep distrubances

Anxiety

Weight Gain

Migraines- Headaches

Brain Fog

Digestive distrubances

Heavy bleeds with period

Looking beyond this phase to post menopause there is a new lease to be had on life, one without the worry of managing cycles and preventing pregnancies, one where you can find a more creative version of yourself. However it’s in crossing to the other side of this sometimes wild and unpredictable hormonal river where a naturopath can really make all the difference.

A Naturopath’s Approach To Hormones In Menopause

But your doctors told you that you’re not peri-menopausal yet!! This is one I hear a lot, however if you take a closer look at your hormones and track them against your base line you’re likely to see early changes in hormones like FSH and progesterone.

You can request your GP check these hormone levels for you in order to glean more insights. Your naturopath can also order these, however in the latter it will be privately billed, and you’ll have to pay out of pocket:

  1. Estrogen decline: Estrogen levels fluctuate during perimenopause, the transitional phase leading up to menopause, and then significantly decline after menopause. Estrogen is responsible for regulating the menstrual cycle, maintaining bone health, and promoting vaginal lubrication. Its decline can lead to symptoms such as hot flashes, night sweats, vaginal dryness, and mood changes. In the early stages of perimenopause it’s usually high oestrogen levels that cause many of the symptoms we’ve discussed.

  2. Progesterone decline: Progesterone levels also decrease during perimenopause and become very low after menopause. Progesterone works in conjunction with estrogen to regulate the menstrual cycle and support pregnancy. Its decline can contribute to irregular periods during perimenopause and the cessation of periods after menopause.

  3. Follicle-stimulating hormone (FSH) increase: As estrogen levels decline, the pituitary gland produces more follicle-stimulating hormone (FSH) in an attempt to stimulate the ovaries to produce estrogen. Elevated FSH levels can cause symptoms such as hot flashes, night sweats, and changes in mood.

  4. Luteinizing hormone (LH) increase: LH levels also rise during menopause. LH plays a role in the release of the egg during ovulation. Increased LH levels can contribute to irregular menstrual cycles during perimenopause and eventually stabilize at higher levels after menopause.

  5. Androgen changes: Androgens, commonly known as male hormones (e.g., testosterone), are also present in healthy women. During menopause, androgen levels may remain relatively stable or increase slightly, as the decline in estrogen can unmask the effects of androgens. This can lead to symptoms such as reduced libido, mood changes, and changes in body composition.

Many women come to see me with menopausal symptoms and complain about their body shape changing, it is normal and natural to see the body shift to a more androgenic shape, an increase in waist diameter. However you do not want to see increases in overall fat mass and weight gain.

Weight gain is often the number one complaint for many of my menopausal women… you can do something to shift it!

Insulin resistance and weight gain with menopause:

‘Everything that use to work for keeping your weight down… no longer does!’

Some studies suggest that around menopause there is an increased risk of developing insulin resistance and related conditions such as type 2 diabetes. The hormonal changes that occur during menopause, particularly the decline in estrogen levels, may play a role in this increased risk.

Estrogen is thought to have a protective effect on insulin sensitivity, and its decline during menopause may contribute to insulin resistance. Additionally, other factors associated with menopause, such as weight gain, decreased physical activity, and changes in body composition, can also contribute to insulin resistance.

Insulin resistance during menopause can have several implications for women's health. It may increase the risk of developing type 2 diabetes, cardiovascular disease, and other metabolic disorders. It can also contribute to weight gain and make it more challenging to maintain a healthy weight.

To manage insulin resistance during menopause, it's important to focus on lifestyle factors that promote insulin sensitivity. This includes maintaining a healthy weight, engaging in regular physical activity, following a balanced diet that is low in refined carbohydrates and added sugars, and managing stress levels.

In my naturopathic sessions we spend a lot of time discussing some of these lifestyle factors and making sure the changes are having a positive impact on body composition and reducing your longer term risk of developing diabetes.

Hot flushes in menopause- Can A Naturopath Help?

During menopause, the hormonal fluctuations can affect the hypothalamus, which is the part of the brain responsible for regulating body temperature. The hypothalamus mistakenly senses that the body is overheating and responds by dilating blood vessels and increasing blood flow to the skin, leading to the sensation of heat and the characteristic flush.

Hot flushes can vary in frequency, duration, and intensity. Some women may experience mild hot flushes that are infrequent and short-lived, while others may have more severe and frequent episodes that can significantly affect their quality of life. Hot flushes can occur during the day or at night, leading to disrupted sleep and night sweats.

There are several strategies that you can try at home to help manage hot flushes during menopause:

  1. Dress in layers: Wearing lightweight, breathable clothing and dressing in layers can help you adjust to temperature changes and easily remove or add clothing as needed.

  2. Keep cool: Use fans, open windows, or air conditioning to keep your environment cool. Avoiding triggers like hot beverages, spicy foods, alcohol, and caffeine may also help reduce hot flushes.

  3. Stress management: Stress can exacerbate hot flushes, so practicing relaxation techniques such as deep breathing exercises, meditation, or yoga may help manage symptoms.

  4. Regular exercise: Engaging in regular physical activity can help regulate hormonal levels, reduce stress, and improve overall well-being. However, avoid exercise close to bedtime as it may trigger night sweats.

  5. Herbal remedies: Some herbal supplements, such as black cohosh, sage, evening primrose oil, and soy isoflavones, have been found to help alleviate menopausal symptoms. In my naturopathic clinic I use hydro-ethanol herbal medicines as well as tablets in order to effect some change in the hot flushes. These can be used along side pharmaceutical medications and are safe- we always ensure there are no risks of herb/ drug interactions.

Having seen thousands of women with menopausal symptoms you can achieve a significant reduction in hot flushes using herbal medicines and many of my patients find they can avoid HRT medications if they wish too. With hot flushes being one of the main driving symptoms for many women who start HRT.

Also worth noting in recent times the application of SSRI’s has become a more popular prescription for hot flushes, while there are some improvements brought about by these medications there are also many potential side effects. It’s worth considering your options before jumping on these medications as they can be very difficult to come off once you’re taking them. With many patients coming into see me for their withdrawal symptoms from SSRI’s. It can take as long as 12 months too slowly and successfully come off these pharmaceuticals. So have an in-depth discussion with your healthcare providers before you start.

If you have any questions about menopause or working with me please feel free to book yourself in for a complimentary 15minute call down below:

Krystle Alvesmenopause naturopath, perimenopause herbalist, natural health clinic Sydney, naturopath Sydney, womens naturopath sydney, womens health naturopath, hormone naturopath, hormone testing, managing menopause naturally