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| HELPFUL HINTS FOR THE PASSAGE TO CRONEHOOD
By Emily Wells, CMT In my mid-40's, I cannot believe that the aging process is upon me. There is the thinning of the hair, the thickening of the waist; the night sweats; the sudden, inexplicable mood swings and bouts of fatigue; the frequent, irresistible urges to urinate. In short, I'm perimenopausal. In a country where young women are adored and old women are invisible, where youth is worshipped and positive images of mature women in television and movies are practically non-existent, this is pretty discouraging. Fortunately, I'm part of a Pagan community that respects, even reveres, crones. The medical definition of menopause is the absence of menstruation for 12 months. Among American women, the average age for menopause is 51, but may occur naturally as early as 35 and as late as 60. Menopause may also result from illness or the surgical removal of the ovaries. Perimenopause is the two to fifteen year span before menopause during which a woman experiences changes due to declining levels of estrogen and progesterone. For some women, the perimenopausal time can be more troubling than actual menopause. Some of the symptoms may include: 1. Uncomfortable changes in the menstrual cycle. During perimenopause, the ovaries begin to run out of eggs. If there is no ovulation, estrogen levels may continue to rise while progesterone does not increase. This can cause the uterus to build up a thicker lining and result in heavier, irregular periods and more severe bouts of PMS. Other cycles may produce a relatively light menstrual period. 2. Hot flashes and night sweats. Hot flashes are thought to occur when declining estrogen levels cause the brain to release a surge of Gonadotropin-Releasing Hormone (GnRh). A woman suddenly feels hot and may perspire profusely. She may then have a cold chill. Hot flashes are more common at night but can occur at any time of day. They can last from a few seconds up to an hour. 3. Mood changes and irritability. This may be more common in women who have had difficulty with PMS. There is some suggestion that estrogen levels influence the production of serotonin. 4. Difficulty with memory and attention span. Some women report difficulty with concentrating or remembering specific words. Declining estrogen levels may interfere with a woman's ability to concentrate. 4. Insomnia. This is a common complaint of women in perimenopause or menopause itself. Night sweats may disrupt sleep. Irritability and depression can impair sleep. Reduced sleep can lead to tiredness and irritability during the day. 5. Vaginal dryness. Before and after menopause, lowered estrogen levels cause the lining of the vagina to become drier and thinner. This may lead to painful intercourse and decreased interest in sexual relations. 6. Urinary leakage. Some urinary symptoms may be related to pelvic floor changes that occurred years ago during labor and delivery. As the estrogen level drops, further changes can occur. Low estrogen levels may weaken the urethral sphincter that helps hold in urine. If the woman has gained weight, it may put more strain on the bladder. 7. Hair loss. Dealing with mid-life changes. Given that most of us will experience these uncomfortable symptoms to some degree, how do we deal with them? The medical community often recommends Hormone Replacement Therapy (HRT), in which women are given synthetic forms of estrogen and progesterone to combat the effects of perimenopause and menopause. Recent studies, however, indicate that the risks of HRT - including increased chance of stroke, heart attack, breast and ovarian cancer, and blood clots in the legs and lungs - may outweigh the benefits. For many of us, natural remedies, including herbs and nutritional supplements, appear to be a safer way to combat the effects of hormonal changes. Here are a few of the most widely studied and highly recommended: 1. Black cohosh. Many women are turning to this herb, long used by the Native American community, for relief from hormonal changes. Even the mainstream North American Menopause Society (NAMS), recommends black cohosh for hot flashes; some women even report relief from vaginal dryness when using this herb. How black cohosh works is not exactly clear; it may bind with serotonin (a neuro-chemical that has many effects on the body, including mood regulation) receptors in the brain. Black cohosh is also considered extremely safe. Unlike a couple of other popular supplements, red clover and soy isoflavones, this herb has minimal estrogen-like activity and has not been shown to stimulate the growth of breast cancer cells. 2. Natural progesterone. Derived from plant sources, natural, or "bio-identical" progesterone has been found to eliminate perimenopausal symptoms in many women. This supplement is usually available in a cream or oil which is applied in small amounts to the skin. 3. Probiotics. (This was news to me!) Found in fermented foods (like yogurt) as well as in supplements, probiotics are used to introduce or enhance friendly bacteria colonies into the digestive system. Interestingly enough, these little critters convert lignans -- a source of valuable phytoestrogens -- into constituents that can be metabolized more easily. 4. Phytoestrogen-containing foods. These include soy (dietary sources of soy are considered safer than soy isoflavone supplements), flaxseed, nuts, whole grains and legumes. Although weaker than natural estrogen, phytoestrogens bind to estrogen receptors, thus helping to stabilize healthy hormonal levels. 5. Vitamin E. Vitamin E has also been shown to relieve hot flashes and help mitigate vaginal dryness. In addition, vitamin E assists in maintaining thyroid function and can help reduce breast cysts. 6. B-complex. The B vitamins are often lost as a result of the emotional stress related to menopause. Vitamin B helps the body to perform the proper metabolic functions and can work to decrease irritability and fatigue. The richest dietary source of Vitamin B is wheat germ. 7. Essential fatty acids. Omega 6 and Omega 3 fatty acids help regulate hormones and combat mood swings. In addition to supplements, good sources of these fatty acids are flaxseed, pumpkin seeds, salmon, tuna, mackerel, safflower oil, sunflower oil, and sesame oil. Some additional advice: Avoid hot and spicy foods, caffeine, alcohol, refined carbohydrates and prolonged stress. All of these no-no's can trigger symptoms, particularly hot flashes. And exercise! As you all know, I can't sing the praises of exercise enough. In addition to all the other health benefits, exercise increases the endorphins that help those wretched mood swings.Yours in health (on the road to Cronehood), |