Menopause

Menopause, which is triggered by decreasing hormones, is often
accompanied by physical and emotional symptoms-hot flushes,
irregular menstruation, vaginal dryness, and mood swings. Heart disease and osteoporosis arc also linked with lower oestrogen levels. Natural therapies help to relieve symptoms and prevent degenerative diseases that can occur after menopause.

Avoid dietary stressors
Avoid refined carbohydrates and sugar, which contribute to mood swings and depression. Limit your intake of alcohol and caffeine, which can trigger hot flushes. Eat small, highprotein meals and snacks through the day to help keep blood-sugar levels balanced and energy levels steady, and to strengthen the adrenal glands.

Eat to keep bones strong
To keep bones strong and prevent osteoporosis. eat at least two serving a day of low-fat dairy products, dark leafy greens, and canned sardines with bones. All are excellent sources of calcium. In addition, take a daily calcium-magnesium supplement that supplies at least 1.000mg of calcium and 500mg of magnesium.

Herbal help for menopause
Although the ovaries stop producing hormones after menopause, other endocrine glands, such as the adrenal
glands, take over the production of oestrogen and other hormones to some extent. To support adrenal function, take Siberian ginseng daily for at least three months. Either take half a teaspoon of a liquid ginseng extract once a day, or take 250mg twice a day of an extract that has been standardized for eleuther-osides, regarded as the primary active ingredients of ginseng. Siberian ginseng is safe to take for up to six weeks. Caution: If you suffer from high blood pressure (hypertension). consult your doctor before using any type of ginseng.

Regular exercise
Exercising regularly can relieve many of the uncomfortable symptoms of menopause. Regular aerobic exercise decreases the risk of heart disease and provides an outlet for relieving emotional tension. Aim for at least 30 minutes each day, four days a week In addition, to maintain bone density, include at least two
130-minute sessions a week of strengthening exercises, such as working out with weights or doing heavy gardening.

Comfrey salve for vaginal dryness
Vaginal dryness creates a perfect environment for chronic vaginal infections and makes sexual activity painful. A salve made from comfrey lubricates and heals vaginal tissues. Comfrey contains allantoin, which stimulates healthy new cell growth. Apply about half a teaspoon of comfrey salve to vaginal tissues daily, after bathing, until they heal.

Facial mist
Make a soothing aromatherapy facial mist to cool hot flushes.
125m1(4fl oz) rose water
10 drops lavender essential oil
Combine the ingredients in a spray bottle. Shake well, and store in the refrigerator for extra cooling benefits. Spray your face whenever you need.

Cooling hot flushes
Hot flushes are the most common symptom of menopause. A tea made from sage can help relieve the flushes; the strong astringent properties of sage reduce perspiration by up to 50 percent
250m1(8fl oz) boiling water 2 teaspoons dried sage
Pour the boiling water over the sage. Cover, steep for ten minutes, and strain. Sweeten if desired, and drink a cup before bed time or as needed throughout the day.

Eat plenty of healthy fats
If you experience vaginal dryness, make sure you're getting enough essential fatty acids. Flaxseeds, walnuts, and fatty fish such as salmon and sardines are excellent sources of omega-3 fatty acids.To keep skin, hair, and body tissues healthy and pliable, eat fish several times a week, or take
one tablespoon of flaxseed oil, or one tablespoon ground flaxseeds, every dayYou may also find it helpful to take a daily supplement of 240mg of gamma-linolenic acid (GLA).This is an essential fatty acid which is found in evening primrose, borage, and black currant oils.

Eat soy foods
Soy foods such as tofu, tcmpeh, and soybeans contain phyto-oestrogens. These compounds, which are like natural oestrogen, help to balance hormones. Eat about 60g (2oz) of soy foods daily.
Balance oestrogen levels with black cohosh
Black cohosh helps balance oestrogen levels and is excellent for relieving hot flushes, vaginal thinning, and mood swings.Take half a teaspoon of liquid black cohosh extract twice a day for at least three months.