Hormone replacement therapy (HRT) may provide relief during menopausal transition and menopause transition; bioidentical hormone replacement therapy (BHRT) offers many advantages that should not be neglected.
Chaste tree berry, commonly referred to as vitex, can provide relief for irregular menstrual cycles and PMS symptoms by stimulating the pituitary gland and helping balance hormone levels for more regular periods. Furthermore, it helps protect bone density by strengthening and maintaining it through strengthening of collagen in bones.
Maca Root
Maca root (Lepidium meyenii) has quickly gained in popularity as an alternative method of hormone therapy, offering key macro and micronutrients, plus specific plant compounds to support your body’s hormone system.
Maca is known to increase energy, mood and memory – as well as helping both male and female reproductive organs. Maca is a non-estrogen plant-based herb which works by stimulating your hypothalamic-pituitary axis – the system connecting your brain with hormone-producing glands in your body.
Few credible clinical studies support maca as an aid to increasing sexual desire in postmenopausal women. One placebo-controlled trial discovered that women taking maca reported improved sex drive despite not seeing a change in estrogen levels.
Before beginning any supplement regimen such as maca root, be sure to speak to your physician first. Maca could interfere with certain medications like blood thinners and antidepressants and may alter testosterone levels significantly – something to keep in mind if taking regular lab tests for sex drive or related hormones.
Animal research indicates that maca may help balance estrogen and progesterone hormone levels, possibly accounting for why some women find relief from menstrual, perimenopausal, and menopause symptoms when taking maca. More studies are necessary to establish this benefit among humans.
Find Maca at health food stores and online retailers as a powder, capsule or extract form. It’s best to source it from a reputable harvester who guarantees organic rawness before purchasing in yellow, black or red varieties; all are believed to have similar health benefits.
Baljit Khamba is a board-certified herbalist and naturopathic doctor, and uses maca as one of his key treatments when caring for women with specific health needs such as female fertility. Additionally, she suggests it as a good alternative to hormone therapy for boosting libido or alleviating menopausal symptoms like hot flashes. Furthermore, its gentle digestion benefits make it suitable for those who struggle with digestive issues; there won’t be any unpleasant bloating or cramping from its use.
Plant-Based Diet
Plant-based diets have many health benefits that can strengthen your immune system, reduce inflammation and support a healthy weight. Plants contain essential vitamins and minerals as well as phytochemicals and antioxidants; fiber is also great for digestion and helping detox your body of toxins. Furthermore, antioxidants and phytochemicals found in plants help balance hormones which is especially helpful for women going through menopause or experiencing PMS or other hormonal fluctuations.
A plant-based diet is an approach to eating that emphasizes nutritious, plant-based foods like vegetables, fruits, whole grains, nuts, seeds, beans and legumes as a primary source of nutrition. A plant-based diet may involve following either vegetarian or vegan eating patterns; it can also include eating an omnivorous Mediterranean-style diet as long as most food consumed is plant-based.
An eating a plant-based diet can help ease symptoms associated with menopause, including hot flashes, as well as side effects from hormone replacement therapy (HRT). One study by the North American Menopause Society discovered that diets rich in soy were effective at reducing hot flashes by 88% without any health risks associated with such diets.
Plant-based diets can also help you lose weight by replacing high-fat foods with fruits, vegetables, whole grains and protein-rich legumes like lentils, chickpeas and tofu. Furthermore, it’s essential to cut out processed food like salty chips or cookies or fast foods like fries.
Start out slow when trying to incorporate a plant-based diet into your lifestyle, adding one new plant-based meal per week. Your body may take some time adjusting to all that extra fiber; starting out by gradually increasing portion sizes may be beneficial. Aim for about a cup of plant-based foods at each meal if possible and cook vegetables beforehand so they are easier for digestion. For those having difficulties digesting, speaking to a registered dietitian may help find what balance works for you!
Sleep
Hormonal changes associated with perimenopause and menopause often contribute to sleep issues in women. Studies indicate that between 40-60 percent of them struggle to fall asleep at night as a result, which only worsens as women reach their early 50s. Night sweats, mood swings and hot flashes all interfere with restful slumber.
Studies demonstrate that hormone therapy helps women suffering from menopausal- and perimenopausal-related insomnia, particularly vasomotor symptoms like hot flashes. It should be noted, however, that hormones do not act like sleeping pills but only reduce symptoms; cognitive behavioral therapy for insomnia (CBT-I) has proven itself more effective at treating chronic insomnia than any medication could.
CBT-I involves changing deeply embedded negative thinking patterns that contribute to insomnia. By doing this, CBT-I helps identify and address the source of your sleep issues. Furthermore, some natural sleep remedies–such as black cohosh–can assist with hot flashes and night sweats; though results are mixed.
