A Holistic Approach to Menopause

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A Holistic Approach to Menopause

A holistic course of action takes into account the mental, emotional,

physical and spiritual balance achieved throughout life. It is the

accumulation of the whole based on our constitutional health (what we

are born with/into) and the lifestyles choices we make during our stay

here. Following a holistic lifestyle should be one of continuous

education, exploration and self-discovery. So many, many people give

their lives and bodies away to the trust of. advertisers, doctors,

friends and family members.

Managing Your Lifestyle Choices

Lifestyle factors include situations that occur during our lifetime

based on our choices, such as smoking, chemical dependency, obesity,

type 2 diabetes and dietary choices. Of course it is never just one

factor that is an indicator of this change, but a host of factors

accumulating over a lifetime. Many times, the symptoms from the aging

process are confused with symptoms of peri/menopause. In general,

symptoms associated with the aging process include weight gain; change

in sleep patterns, hearing loss, a rise in blood pressure and/or

cholesterol. These changes are often confused as a direct result of

peri/menopause. Often, by changing some lifestyle choices these

symptoms of aging lessen or disappear all together. Regardless, if

symptoms are due to peri/menopause lifestyle/aging problems, the

solutions can affect both outcomes.

1. Not smoking has a direct correlation to hot flashes, so by quitting smoking you can relieve hot flashes.

2. Weight gain increases body fat, which in turn affects hormone

levels. By reducing the number of calories per day to 1200, a decrease

in weight will occur. Belly fat has been shown to alter hormone levels.

3. Exercise, like work, eating, sleeping… must be scheduled into your

day in order for you to do it! You know when to go to work, you know

when to eat, and you must know when to exercise. The best way to do

this is to make it apart of your day. Increasing your exercise to 4

days will have additional benefits such as lowering cholesterol and

burning more calories. In addition, weight bearing exercises (walking,

weight training, jogging…) help increase bone density. Exercise

regulates hot flashes.

4. Kegal exercises can and should be done several times daily to keep

the pelvic floor tight and strong. These are wonderful exercises for

bladder control due to shrinkage of urethral and vaginal membranes,

which can cause incontinence. Right where you are now, start squeezing

the anal sphincter and lower pelvic wall. Squeeze, hold, relax. Repeat

this 10 times. Then repeat the entire sequence again. Do this 4-6 times

a day.

5. Learn biofeedback. Studies have proven it effective for both tension

headaches and migraines. Biofeedback is the innate ability to influence

the automatic nervous system through the exertion of will and mind.

Chances are you have used biofeedback yourself. You've used it if you

have ever taken your temperature or stepped on a scale. These devices

" feed back " information about your body's condition.

6. Vaginal dryness can often be an issue as hormone levels fluctuate.

Vaginal lubricants can be helpful. Staying sexually active will

increase blood flow to surrounding tissue. A wonderful natural

lubricant is a paste made of aloe vera gel and slippery elm powder. Use

a tablespoon of pure aloe vera gel and slowly stir in the slippery elm

powder to create a consistency of toothpaste. Insert a teaspoon of this

paste inside the vagina at night to relive dryness. Vaginal itching can

be addressed by applying a non-fragrant vitamin E cream or by opening

up a vitamin E capsule and applying the oil directly.

7. Treating Hot Flashes is probably the number one issue with the

change from reproductive to the non-reproductive years. Nutritional

recommendations must be followed (see below). Getting long-term stress

issues under control has shown to be extremely important. Regulating

the body's cooling mechanism through regular exercise is imperative.

8. Stress plays a major role in all biological and physiological

functions. Exercise, meditation, yoga, relaxation techniques, massage,

acupuncture, guided imagery are just a few therapies that can all help

to relieve depression, anxiety, irritability, mental forgetfulness,

fuzziness, over thinking and fatigue. Stress puts a great deal of

burden on the adrenal glands, which, in turn, causes them to work

harder. This decreases the amount of hormones needed to help reduce the

effects of declining estrogen needed by the body. Do this progressive

relaxation technique. Use your hands. Both self-massage and acupressure

can help.

9. Trigger point therapy. Probably one of my best remedies for tension,

as this can be done with a tennis ball while laying on a hard floor.

Follow my treatment for trigger point therapy here.

10. Eat something. Food as medicine has been used for centuries to

treat a wide variety of disorders. Used for prevention as well as

treating symptoms, the healing power of food and herbs has been

documented for centuries. Eating food rich in plant estrogens

(phytoestrogens) can be helpful for many women. A plant-based diet rich

in phytoestrogens has been shown to decrease symptoms of hot flashes

and night sweats. Phytoestrogens are naturally occurring, non-steroidal

plants.

Nutritional Advise

Food as medicine has been used for centuries to treat a wide variety of

disorders. Used for prevention as well as treating symptoms, the

healing power of food and herbs has been documented for centuries.

Eating a healthy diet, maintaining a healthy weight, exercising

regularly and quitting smoking if you smoke, can help protect against

heart disease, osteoporosis and some types of cancer.

Eating food rich in plant estrogens (phytoestrogens) can be helpful for

many women. A plant-based diet rich in phytoestrogens has been shown to

decrease symptoms of hot flashes and night sweats. Phytoestrogens are

naturally occurring, non-steroidal plants. They are sometimes referred

to as " dietary estrogens " as they are plant based " foods " with a

similar chemical structure to estradiol. As they mildly mimic or

sometimes act as antagonists to estrogen. These would include:

-black current seed oil

-dates

-flaxseed (crushed)

-pomegranates

-primrose oil

-miso

-soy milk

-soy beans

-tempeh

-tofu

Vitamin E, emulsified, mixed tocopherols, (400 – 800 iu) daily can

reduce hot flashes, assist in lubrication, tissue repair and improves

circulation.

Vitamin B complex (mixed B's) assist in improving circulation and

cellular function, improving adrenal function, minimizing water

retention and maintains the health of nerves, hair, skin, eyes, liver

and gastrointestinal functions.

Lecithin granules (1 tbs 3 times daily before meals) or capsules (1200

mg 3 times daily) before meals, acts as an important emulsifier for

Vitamin E to help reduce hot flashes.

Supplements as 1500 mg of calcium and 400 mg of vitamin D in divided

doses, will not only help with sleep but will increase bone density as

well.

Women's Synbiotic Nutrients delivers 25 different vitamins and minerals

in their most easily digested and efficacious form – whole fermented

foods. The therapeutic value of the formula is enhanced by the action

of superfood extracts and 20 stress-balancing and free-radical

scavenging herbs fermented for maximum effectiveness. These blends or

" responses " were expertly formulated to support the unique needs of

women. This supplement offers the hormonal support of vitex and the

energizing action of maca, along with digestive and liver support from

artichoke. Nettle leaf provides an alkalinizing source of minerals.

Female Hormone Balancing Formula promotes optimal hormone balance

throughout a woman's lifecycle. It features Potency Assuredâ„¢ extracts

of black cohosh, chaste tree, schizandra, ginger, and rosemary. F.H.B.

supports healthy mood, adrenal function, and promotes liver

detoxification of hormones. It contains at least 41 compounds shown to

promote a healthy inflammation response, important for bone,

cardiovascular and breast health. F.H.B. contains a pure, solvent-free

extract of evening primrose oil, supplying a rich source of GLA, an

essential fatty acid valuable in maintaining hormonal health.

Super Omega Fish Oil is an amazing hormone regulator! OMEGA-3 fatty

acids, help prevent aging skin, menopausal symptoms, promote better

circulation, lower cholesterol, prevent blood clots, reduce heart

related risk, and the pain of arthritis.

Water should be a very important part of any nutritional program.

Distilled water is best. 6-8 8 ounces per day. Water allows for the

cleansing, thinning and free flow of mucus in the system. Dehydration

is often a trigger of symptoms.

Foods to Avoid

Certain foods may trigger hot flashes. Dairy products and meat products

are foods that can irritate the heat mechanism in the body

(inflammation) triggering and/or aggravating hot flashes. Limit your

dairy consumption to low fat yogurt and/or buttermilk.

Other aggravators include sugar, spicy foods, hot beverages, caffeine

and alcohol. If you suspect that food is a trigger, do the The Allergy

Elimination Diet. Certain foods and food additives such as MSG, citric

acid, alcohol, vinegar and marinated foods can be the culprit.

Also look at possible triggers such as chocolate, wheat, sugar, lunch

meat such as hot dogs or bologna, dairy products, nuts or fermented

foods such as yogurt, cheese or sour cream.

Avoid excess salt intake.

Excessive caffeine can also be a trigger. Throbbing pain cause by blood

vessels that have diluted are the result of too much coffee. Caffeine

withdrawal can create headaches, so drink coffee in small amounts and

taper off gradually.

Herbal Remedies

Herbs such as black cohosh, blessed thistle, dong quai, fennel, red

raspberry leaf, sarsaparilla, squaw vine, false unicorn root, and wild

yam root are natural estrogen (precursors) promoters. Gotu kola and

donq guai can be used to relieve hot flashes, depression and vaginal

dryness. These herbs are best balanced in Eastern herbal formulas that

are specific to particular patterns (group of symptoms). (See

Traditional Chinese Medicine below).

Black cohosh (known as both Actaea racemosa and Cimicifuga racemosa),

is used for hot flashes and other menopausal symptoms.In 2001, the

American College of Obstetricians and Gynecologists stated, primarily

on the basis of consensus and expert opinion, that black cohosh may be

helpful in the short term (6 months or less) for women with vasomotor

symptoms of menopause. Extracts of black cohosh are standardized to

26-deoxyactein, a member of a group of chemicals known as saponins.

Black cohosh contains plant-based estrogens, also called

phytoestrogens, that can mimic the estrogen found in the human body.

Regularly taking black cohosh can alleviate cramping, hot flashes,

vaginal dryness and emotional distress, and reduce levels of

luteinizing hormone secreted by the pituitary gland, which triggers

ovulation.

Dong quai is renowned among Chinese herbalists for its beneficial

effects on the female body. The herb has estrogenic properties that can

help relieve many menopause symptoms, such as hot flashes and vaginal

dryness. In Chinese medicine, dong quai is considered to be warming to

the body, giving new vitality to women suffering from menopause-induced

fatigue.

False unicorn root (Chamaelirium luteum), is a Native American herb.

False unicorn root is used to treat medical concerns, include

decreasing estrogen and progesterone levels , easing digestive woes,

treating infections of the uterus, eliminating ovarian cysts, and

treating endometriosis.

Fennel tincture, seeds and oil are used as an estrogen pre-cursor

source to regulate menstruation, and relieve discomforts of menopause.

Fennel was traditionally known as the slimming herb as it has a

stimulating effect on the metabolism. The herb increases gastric

secretions, which has a beneficial action on digestion, and helps to

regulate intestinal flora.

Red raspberry leaf (Rubus idaeus) is a wonderful uterine tonic often

used for women suffering from menopause symptoms especially when there

is spotting for no apparent reason. When used regularly, red raspberry

leaf will tone smooth muscle tissue, helping to ease cramps and

discomfort. It also helps to regulating cycles during perimenopause.

Sarsaparilla (Smilax officinalis) has a progesterogenic action meaning

that the herb can be used to bring relief to women suffering from

symptoms of menopause as well as other menstrual issues,such as

premenstrual syndrome. In certain cases where menopause is associated

with debility and depression sarsaparilla can be very useful. As a

matter of fact, Native Amazonian people have been known to take

sarsaparilla to improve their virility and to treat problems associated

with menopause.

Wild yam root (Dioscorea villosa) is a natural approach that helps

women at menopause relieve hormone imbalance. It can prevent and halt

mid-cycle bleeding by contributing as a precursor to progesterone

production. Wild yam extract is diosgenin, NOT progesterone. Diosgenin

is the precursor to progesterone.

_________________________________________

A note on wild yam progesterone creams: creams that contain

progesterone but also contain mineral oil will prevent the progesterone

from being absorbed into the skin. pharmaceutical companies buy natural

progesterone (derived from yams and soybeans), and then chemically

alter its molecular form to produce synthetic progestins. This

molecular form is not found in nature, but it can be patented and

therefore much more profitable.

Most synthetic drugs consistently show that separating the so-called

active ingredient from the rest of the plant to create other substances

not found in nature almost always creates harmful side effects. Science

has not been able to duplicate efficiently in synthetic drugs what

natural substances can do.

Progestins are less safe for women because of its side effects and health consequences!

_________________________________________

Aromatherapy Remedies

Aromatherapy Several essential oils that contain hormonelike substances

related to estrogen are helpful during menopause. Essential oils such

as basil, bergamot, clary sage, anise, fennel, cypress, angelica,

coriander, sage. Essential oils blends such as peppermint and lemon,

will help relieve hot flashes. Geranium, neroli, and lavender balance

hormones and also help modify menopausal symptoms. As a rejuvenation

cream, geranium, neroli, and lavender oils revitalize a dry complexion,

and make a good cream to counter vaginal dryness. With the addition of

vitamin E oil, this cream can improve the strength and flexibility of

the vaginal lining while quickly healing abrasions that may occur

during intercourse when the lining is too dry. Bergamot: oil calms the

nervous system and promotes nerve health. It is helpful with

depression, mood swings such as emotional ups and downs.

Clary Sage: is very useful for alleviating hot flashes and night sweats.

Geranium: eases the negative feelings and helps to promote feelings of

intimacy. This is a soothing oil that can restore balance, stability

and stability.

Jasmine: is a soothing flower that helps to reduce anxiety, calm emotional upset, and regulate mood swings.

Lavender: Massage this soothing oil directly into the temples, jaw line

and back of neck for soothing relief from a tension and headaches.

Lavender relieves muscle spasms and pain as it reduces inflammation.

One of the best multipurpose oils for treating anxiety, mood swings,

and insomnia.

Lemon: is an uplifting and citrus solution for stopping hot flashes, encourages circulation and clears the head.

Peppermint: clears sinuses and improves breathing. Massage this oil

(preferably in a carrier oil) into the temples, sinuses, nape of the

neck and jaw line. Gently inhale this remedy to stimulate blood

circulation and create a cooling sensation. This is an excellent oil

for relieving hot flashes, especially when it is blended with clary

sage and lemon.

Rose: is a soothing scent that stimulates circulation. Rose reduces

inflammation and relieves muscle spasms. It calms the nervous system

and decreases depression.

Hydrotherapy

The mysterious and amazing healing power of water has been utilized for

centuries. Water cleanses, refreshes and restores all life. We are

always drawn to water. Be it a soothing fountain or majestic waterfall.

Water is a carrier. It flows. It moves along the line of least

resistance to find its way to the ocean where comes and goes in the ebb

and flow of tides and waves. The appeal is inexplicable! We crave

water, maybe because our bodies are made up of a large percent of it.

Maybe because we instinctively know how it can heal us.

Hydrotherapy is the use of water in any form, in the treatment of

dis-ease. Hydrotherapy was used by the ancient Greek physicians. The

use of baths for such purposes as well as for religious purification,

personal cleanliness, and private or social relaxation dates from at

least the time of ancient Greece. A German, Vincenz Priessnitz,

popularized the use of spas in Germany and elsewhere in Europe, where

they are still popular today.

Hydrotherapy has a number of uses. Warm water will relax spasm; thus,

hydrotherapy has been useful in treating such conditions as muscular

strains and sprains, muscular fatigue, and backache. Heat is often used

in conjunction with massage or other manipulative or stimulative

treatments, such as the whirlpool bath. Sitz baths (sitting in hot

water) are effective in the treatment of many disorders. Water is also

useful in physical therapy because patients who exercise in a buoyant

medium can move weak parts of their bodies without contending with the

strong force of gravity.

Contrasting bath of hot then cold water is a great treatment for

menopausal symptoms. Taking a contrasting shower is even better. Make

sure you end with cold water! Pay attention to under the arms, top of

the head, mid back and vaginal region.

For a relaxing bath, as the tub fills with water add 2 spoons of Sea

Salts to the bath water for a soothing, tension relieving soak.

Submerging as much of your body as possible, stay in the bath for at

least 20 minutes, adding water as needed to maintain the temperature of

the bath. End with a cool to cold shower.

An ice pack on the back of the neck, temples, top of the head, pulse

points and between the shoulder blades can relieve a hot flash. Relax

on to an ice pack for about 15-20 minutes. Repeat if necessary.

Exercise

Exercise like work, eating, sleeping… must be scheduled into your day

in order for you to do it! You know when to go to work, you know when

to eat, and you must know when to exercise.

The best way to do this is to make it apart of your day. Increasing

your exercise to 4 days will have additional benefits such as lowering

cholesterol and burning more calories.

In addition, weight bearing exercises (walking, weight training, jogging…) help increase bone density.

Exercise regulates hot flashes.

Emotional Aspect:

There is an emotional aspect to every illness. Often times, it is the

emotional thoughts or " excess emotions " that will lead to illness.

The following therapies are utilized for calming the mind, help with

stress relief and focuses on our mental powers over any situation. The

ability to balance your emotional, mental, physical and spiritual self

is up to you. Here are some suggestions:

The Season of Change

The single most important point you can make about change... is not

what faces you that's the problem, it's how you react to it.

The mental and emotional side of menopause... is often a larger hurdle

to overcome, as our attitudes and beliefs create our mind/body

structure.

It is important to embrace the transition! Learn to recognize strengths you may have overlooked.

Embrace optimism and reform your old belief system. Honor the new you, which you are transforming into.

Use this affirmation: I love and approve of myself I see myself and what I do with eyes of love! I am safe.

CranioSacral Therapy

CranioSacral Therapy (CST) is a gentle hands-on method of evaluating

and enhancing the function of the craniosacral system - the

physiological body system comprised of the membranes and CSF or

cerebrospinal fluid that surround and protect the brain and spinal

cord.

CST enhances the body's natural healing processes to improve the

operation of the central nervous system, dissipate the negative effects

of stress, enhance health and strengthen resistance to disease. The

method generally requires only a very gentle touch to test for

restrictions in various parts of the craniosacral system. Often the

evaluation alone will help solve the presenting problem. Among the

dis-ease conditions for which

CranioSacral Therapy for women; corrects post childbirth mis-alignment

and relieves lower back pain. Eases menstruation and balances hormones

during menopause. Aids in slimming and improves skin conditions.

SomatoEmotional Release

SomatoEmotional Release (SER) is a therapeutic process that helps rid

the body and mind of the residual effects of past trauma and associated

negative responses. Its origins date to the discovery in the late

1970's by E. Upledger, DO, OMM, and biophysicist Zvi Karni, PhD,

that the body often retains rather than dissipates physical forces

resulting from an accident, injury or emotional trauma. The trauma

causes the body to isolate the dysfunctional area.

Although a reasonably healthy body can work and adapt, sometimes, an

extra effort is required to perform normal emotional functions. As

years pass, the adaptive pattern of the body loses its effectiveness.

Symptoms and dysfunctions begin to appear that become increasingly

difficult to ignore or suppress.

Yoga Therapy

Yoga poses can be good alternatives to " traditional " health remedies

because they relax the body and mind, improve circulation and

respiration, reduce tension and help the body through it's healing

process.

Menopause:

When undergoing perimenopause or menopause have a host of situations to

deal with. Issues concerning these woman include the reproductive

tract, excessive or irregular menstrual bleeding, anxiety, depression,

hot flashes, night sweats, insomnia, mood swings, fatigue,

osteoporosis, cardiovascular issues and breast health.

Yoga is a great remedy for all of these symptoms as yoga can be

restorative, protective, energizing, calming, connective and can make

this time of transition a spiritual and regenerating practice!

The Yogic breath exercise can be done without instruction, without

danger, and with a good chance that your discomfort and stressful

feelings will be reduced. Relaxation Breath is the most powerful tool

for stress management.

Sit up, with your back straight in any position. Place your tongue

against the ridge of tissue just behind your upper front teeth and keep

it there throughout the exercise. Exhale completely through your mouth.

Close your mouth and inhale quietly through your nose to a mental count

of four. Hold your breath for a count of seven. Exhale completely

through your mouth, to a count of eight. Repeat this cycle three more

times for a total of four breaths. Try to do this breathing exercise at

least twice a day. You can repeat the whole sequence as often as you

wish, but don't do it more than four breaths at one time for the first

month of practice. This exercise is fairly intense and has a profound

effect on the nervous system.

Deep Diaphram Breath

Sit with your legs crossed in a comfortable position. Breathe slowly

and evenly from your diaphragm, through your nose. Fill your lower

abdomen, lungs, then chest with air. Hold for a four count then slowly

exhale the air out from your chest, lungs, then lower abdomen. Repeat 3

or 4 times. That's it! Just allow your shoulders to drop and your face

relax as you breath, deep.

This passive exercise uses gravity and the weight of your body. Take a

bath towel and fold it the long way. Then roll it up into a tight roll.

Lie on the floor or your yoga mat and place the roll under your neck.

Make sure the back of your head is touching the floor or mat. Your neck

is now supported. Now all you do is simply relax your neck and body.

Take several l-o-n-g, s-l-o-w, d-e-e-p breaths. With each breath, allow

your neck and shoulders to release all their tension. Relax here for

about 15-20 minutes.

Also consider Breath Exercises, Mountain Pose, Child's Pose, Cat, Head

to Knee, Knee to Chest, Laying Down Twist, Standing and Seated Forward

Bends, Standing Back Bends, Fish Pose..

Meditation Therapy

Meditation is a time-honored technique that can take you into infinite

dimensions of consciousness. One major principle to meditation is in

the ability to completely quiet your mind. Quieting the mind comes as a

result of meditating over a long period of time, but any time you are

looking within, you are meditating.

There are many meditation methods. Some are passive and others are

active -- not in the physical sense, but in the sense that you actually

do something during meditation. Meditators learn to focus their

awareness and direct it onto an object: the breath, a phrase or word: a

mantra, repeated silently, a memorized inspirational phrase, an image

in the mind's eye. Researchers have documented immediate benefits in

terms of lowered blood pressure, decreased heart and respiratory rate,

increased blood flow, and other measurable signs of the relaxation

response.

Meditation will calm an agitated mind, creating optimal physical and

mental health, undo our sense of separateness, which is the common root

of fear and misery, unify consciousness, putting us in touch with our

higher self and connect us to higher consciousness. Meditation

restructures the mind, allowing us to achieve our full potential as

human beings.

Progressive Relaxation is just that. A slow transition from a tense,

immobile state to a calmer more supple mind and body. This is a way of

releasing tension in the muscles. There are many variations of

Progressive Relaxation. Here is one of them:

Begin by laying on your back in a comfortable position.

Take a series of deep slow breaths and then focus your awareness on

different parts of the body in turn, becoming aware of any muscular

tension and releasing it.

One way to do this is to first tense a muscle deliberately and then relax it.

You can start with the top of the body, tensing and relaxing the

muscles of the upper face, then moving on to the jaw, neck, chest,

front of the arms, abdomen, thighs, lower legs, feet, and toes.

Then do the same down the back of the body. Finally, lie still with the

eyes closed, concentrating on your breath. Allow the whole body to

relax into the ground. Feel the floor underneath you, supporting you.

Feel the earth supporting the floor. Feel yourself now deeply rooted

and grounded into the earth beneath you.

Enjoy this deep feeling of peace and freedom from muscular tension.

Pacholyk, MS, L.Ac

http://www.peacefulmind.com/menopause.htm

Therapies for healing

mind, body, spirit

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