Supportive Lifestyle Changes While the natural remedies discussed


below may alone provide menopausal symptom relief, regular exercise and a health-promoting/cancer-prevention diet can greatly complement their benefits. Studies of menopausal women have estab- lished that exercising moderately at least 3 times per week (for a total of at least 3.5 hours) can improve: (1) hot flashes and the resulting reduction in brain blood flow; (2) bone loss and cholesterol; (3) heart func- tion/ blood pressure/circulation; (4) mood, self-esteem, energy/endurance, and the ability to cope with stress; (5) oxygen levels and nutrient utilization in all tissues; (6) breast cancer risk; and (7) BMI and body fat.


Consuming less animal-based foods, but more that are organic and plant-based, especially those high in phytoestrogens, is one dietary change that a menopausal woman can make to reduce her symptoms. Phytoestrogens are plant-derived substances that weakly bind to estrogen receptors, and thus have a weak estrogenic effect in some tissues, and a weak anti-estrogenic effect in others. Phytoestrogenic foods, which some studies establish are cancer-protective, in- clude non-GMO/organic soy (ideally 45-90 grams/day, the range in a traditional Asian diet), sesame seeds, apples, celery, carrots, coffee, oats, barley, legumes (lentils, chick- peas, black-eyed peas, peas, black beans), and yams. Any woman concerned about consuming these foods should discuss this option with a holistic practitioner. (See also Soy Isoflavones next page)


Proven Botanicals & Nutritional Supple- ments


Scientific evidence supports the safe use of the herbs and nutrients discussed below to address menopausal symptoms. When trying them, use the lowest effective dose and duration consistent with health goals.


Black Cohosh: This most frequently studied herbal alternative for menopause has proven highly effective for hot flashes/ night sweats and mood swings (it acts like an SSRI to boost serotonin, the mood- elevating hormone and neurotransmitter), insomnia, and body aches. Studies show that it not only positively affects the brain/ hypothalamus, bone, and vagina, but also poses no cancer risk to the breast or uterus, including in breast cancer patients, in part because it does not contain phytoestrogens and has no estrogenic action. The usual recommended dose is 40 mg/day, and liver function tests should be conducted at the


www.NaturalNutmeg.com 35


start of use, and then every 3-6 months thereafter. Studies also show that it more effectively combats hot flashes, depression, anxiety, and insomnia when combined with Saint John’s Wort extract.


Kava Kava: Studies have shown that,


even in the first week of use, a woman using this root extract (not the leaf), ide- ally standardized for 70% kavalactones, may see improvements in hot flashes/night sweats, insomnia, anxiety/heart palpita- tions/chest pains, dizziness, and depression. The typical dose is 100mg, 3 times per day.


Maca: Although there are 175 differ- ent species with unequal physiological impact, limited evidence has made this non-hormonal, cruciferous root from the Peruvian Andes best known for its poten- tial to improve libido and general sexual dysfunction in both sexes. Clinical research of early-postmenopausal women has shown the variety Lepidium peruvianum to have


potential for reducing HRT dependence in that it stimulates production of progester- one and estradiol (E2, the strongest form of estrogen that the ovaries produce), relieves hot flashes/night sweats, improves bone density, blood pressure and body weight, and reduces insomnia, anxiety/nervousness, depression, and heart palpitations. Dosing ranges from 2-3.5g/day, depending on the variety used.


Omega-3 Fatty Acids (Fish Oil): Preliminary studies have shown that fish oil can reduce hot flashes and depression in menopausal women. Effective dosing depends on the frequency and severity of symptoms. In one 2009 8-week study of 120 menopausal women, researchers provided subjects with 1,200mg EPA+DHA. Other researchers in a smaller 2011 study discovered these results when administer- ing 2g/day of fish oil, or a total of 1,680 mg EPA + 750 mg DHA.


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Cheryl Vincent, DC, DABCI Chiropractic Physician Official Practitioner of


Discover a healthier, renewed you. Contact Dr. Vincent about starting a SHAPE ReClaimed program TODAY!


Simsbury Chiropractic and Wellness • 860.651.3355 • cavdc23@gmail.com 540 Hopmeadow Street, Simsbury, CT www.simsburychiro.com


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