Women seeking alternative forms of menopause treatment, such as non-hormonal therapies to ease hot flashes, vaginal dryness and mood issues may turn their attention away from hormone therapy altogether.
Dietary supplements such as black cohosh, red clover, kava, St John’s wort and evening primrose oil may help alleviate menopausal symptoms. Exercise and cognitive behavioral therapy may also provide relief.
Hormone Replacement Therapy (HRT)
Hormone replacement therapy (HRT) is the go-to treatment for menopausal symptoms. HRT uses hormones (oestrogen and progestogen) to replace declining levels of sexual hormones in your body – decreasing hot flushes, vaginal dryness and sleep disturbances; helping prevent osteoporosis as well as decreasing cancer risks such as those related to your womb or ovary cancer risk; however long term usage could increase blood clot risk or heart disease risk, so women who are at increased risk should consult with an experienced healthcare provider regarding any potential benefits or drawbacks of HRT before making decisions involving this therapy option.
HRT should be seen as a risk, with benefits outweighing any possible adverse side-effects. To start taking HRT before your ovaries stop producing their own hormones (usually twelve months post your final natural menstrual cycle), as it will reduce vaginal atrophy or skin thining over the vulva known as perimenopause and possibly vaginal atrophy. It is advised to consult a healthcare provider prior to beginning non-hormonal therapies like acupuncture or herbal medicines.
Other non-hormonal treatments can also be useful in alleviating menopausal symptoms, including cognitive behavioral therapy which may assist with sleeping difficulties, hot flushes and mood disturbances; exercise, yoga and acupuncture may provide benefits; dietary supplements (like magnesium ginseng and niacin ) can be purchased without needing a valid prescription; there may also be evidence suggesting sage tamegan and fennel may aid sleep problems but this requires further investigation.
There are also medications available to treat specific symptoms, including selective serotonin reuptake inhibitors (SSRIs) and gabapentin (Gabapentin). When taken as prescribed by your physician, however, they should only ever be used under his or her guidance; those with histories of breast or ovarian cancer should avoid taking estrogen but the new FDA-approved drug fezolinetant can still provide relief.
Lifestyle Changes
Menopause symptoms, like hot flashes and vaginal dryness, can be uncomfortable but don’t have to be permanent. Many women find that altering their daily lifestyle habits provides significant relief from discomfort caused by hormonal shifts.
These changes could include diet, exercise, stress management and alternative therapies. To find relief quickly and effectively, the first step should be speaking to your healthcare provider about your symptoms; they will then recommend treatments specifically tailored for them as well as ensure there isn’t another medical condition causing them.
Diet is an important tool in managing menopausal symptoms. A diet rich in fruits, vegetables and lean proteins will provide your body with energy it needs to function optimally and avoid foods rich in saturated fats, sugar and unhealthy oils. Also be sure to stay hydrated by drinking lots of water!
Exercise into your daily life is one of the best ways to combat menopause symptoms, with at least 150 minutes of moderate intensity activity each week being ideal. Furthermore, stress relief techniques such as deep breathing exercises, meditation or yoga may also prove invaluable for many women going through menopause.
Establishing healthy sleeping habits is integral to overall wellness, and may also help relieve some symptoms associated with menopause. Aim to sleep between seven and nine hours each night in a cool environment in order to minimize hot flashes. Also try to limit caffeine or spicy food before bed.
Drinking a water-based lubricant may help decrease vaginal dryness. These products can usually be found over-the-counter at most pharmacies.
Certain herbal supplements may also help with menopausal symptoms, including black cohosh, red clover and evening primrose oil. However, these should only be taken under medical advice, and any interactions could have adverse reactions on other medications being taken at the same time. In addition, acupuncture has been demonstrated to alleviate hot flashes for some women; this form of alternative therapy often called mind-body medicine involves deep relaxation coupled with visual imagery.
Dietary Supplements
Natural supplements may be promoted as alternative therapies for menopause, yet evidence of their efficacy remains scarce. Furthermore, certain herbal and dietary supplements can interact with medications prescribed to women during menopause causing serious side effects.
Some herbal medicines containing phytoestrogens can be purchased over-the-counter from pharmacies or health food shops, including St John’s wort, black cohosh and red clover. Other herbs like chamomile, valerian and passionflower may help reduce stress and improve sleep; others take nutritional supplements for overall wellness, reporting relief from hot flushes.
Clonidine (Catapres-TTS-1 and Nexiclon XR), used to treat high blood pressure and relieve hot flashes, may also provide some relief. Fezolinetant (Veozah), however, might provide more substantial relief as it blocks an area in the brain that helps regulate body temperature; although not usually recommended as it might cause abdominal pain, liver issues, or even drowsiness.
Other medications, including antidepressants and gabapentin for epilepsy may help alleviate mood swings and hot flushes, while cognitive behavior therapy (CBT) may provide some relief; though its efficacy has yet to be proven compared with HRT.
CBT teaches people to modify unhealthy thoughts, feelings and behaviors that interfere with wellbeing and can help manage menopause symptoms more easily. Unfortunately, however, CBT hasn’t been proven to be as successful for other conditions like depression.
Many women use alternative therapies to address menopausal symptoms, including herbal remedies, nutritional supplements and relaxation techniques such as hypnosis and relaxation techniques. Some of these approaches have proven their worth; others need further investigation.
One study revealed that 76% of women surveyed reported engaging in at least one form of alternative therapy, the most popular ones being stress management/relaxation techniques, herbal, homeopathic or naturopathic remedies and soy products as stress reducers or soy product alternatives. Also popularly used were acupuncture massage and chiropractic therapies to manage menopause symptoms with higher usage among younger and better-educated women.
Medications
Menopausal symptoms may be relieved with various prescription and over-the-counter medicines; speak to your doctor to discover which options might be suitable for you.
Alternative therapies rely on natural remedies, including herbal teas, tablets and liquids as well as relaxation techniques, acupuncture and aromatherapy. Although there is limited scientific evidence of their efficacy, many women have found them useful. You can buy St John’s Wort and black cohosh in pharmacies or health food shops; certain varieties have been shown to ease specific symptoms while others may cause side effects or interact with certain prescription medications.
Biofeedback and relaxation therapy provide effective tools for combatting hot flushes and other symptoms by training you how to relax when feeling anxious or stressed. Using an electronic device, biofeedback monitors body functions that normally operate automatically such as skin temperature or heart rate and gives feedback on how best to control them; self-help techniques like paced respiration or relaxation audiotapes may also be included as part of the therapy protocol.
Psychoeducational interventions are talking therapies designed to treat mental health symptoms such as depression and anxiety by teaching you coping skills. Though evidence for such treatments remains limited, some have proven successful in improving mood, sleep patterns and helping with menopausal symptoms.
Phytoestrogens are plant substances that mimic the effect of estrogen hormone, and may help with hot flushes and other menopausal symptoms such as hot flushes. You can find phytoestrogens in such foods as soya beans, chickpeas, whole grain cereals, nuts and the supplement red clover (Promensil). They should cause no serious side effects; however randomized controlled trials have yet to determine their effectiveness for relieving menopausal symptoms compared with placebo.
Some prescription medicines may help relieve symptoms, including high blood pressure medication clonidine and antiepilepsy drug gabapentin; however, neither have been specifically studied in women experiencing perimenopausal and menopausal symptoms. Cognitive behavioral therapy may provide relief from hot flashes and depression; more research needs to be done. Acupuncture and yoga may also offer relief; more studies need to be completed first.
