MenopauseEarly.com

The study conducted by the National Institute on Aging and the National Center for Complementary and Alternative Medicine on the use of herbal medicine black cohosh revealed that it was not effective in relieving menopausal symptoms.

Katherine M. Newton of Group Health in Seattle, said that the findings was a big disappointment to women based on the doses administered. The study did not show that the remedy could be safe and effective.

In a report from the Annals of Internal Medicine, those women of who used the supplement in a trial basis showed that the effects were not more than a placebo except for the estrogen which resulted in decreased hot flashes.

If this is the case, medical practitioners and women alike will have to seek for another alternatives in remedying menopause according to Dr. Carol M. Mangione of UCLA?s Geffen School of Medicine.

Statistics show that in America alone, approximately 2 million women turn 50 a year, and around 80% of them experience symptoms of menopause.

Those women who took estrogen replacement therapy had increased risk of breast cancer and heart disease, according to a 2002 federal study. Quite a number of women turn to black cohosh as an alternative to “http://www.primeherbal.com” hormone therapy, but the result was very minimal. The reduction was found to be at 0.5 symptoms a day if compared to those who took placebo.

Newton admits ?that menopause is a natural event, it is not an illness.? She recommends that women should limit hormone intakes to the minimum dosage and at the shortest time.

Ma. Roma Agsalud

http://www.primeherbal.com

Yoga is not a ‘remedy’ for menopause - not least because menopause represents a stage of life, rather than an illness. A woman’s experience during menopause is completely individual, and yoga is not specific like the drugs of modern medicine. There is no one set series of postures that thus make up a ‘remedy’ for the symptoms of perimenopause.

Yoga is, instead, an adaptive discipline that can support the body through the myriad of biological changes it is making. Importantly, it can also support our minds and emotions, and allow us to come to a perspective on the inner processes that are happening. Many perimenopausal women have found both the physical and less tangible benefits of yoga helpful at this time.

If you haven’t done any yoga before, it would be best to go to a class to learn. No DVD or book can quite replace watching a teacher demonstrate a posture, taking you through the different breathing practices, and offering insight into how your body is coping with the poses. It also helps to have a practical grounding like this if you’re reading yoga books, where they will present a number of different poses and variations. Learning yoga first by practicing it in class, gives you the experience to adapt what you read in books to your own needs.

There are some general points about asanas (poses), however. Back bends can be great for improving one’s mood and lifting energy levels, and forward bends are good for anxiety and stress.

There are a huge number of forward and back bends in yoga however! And different asanas require different preparatory poses, and what are called counter postures. Counter postures are an important follow-up to doing certain asanas. They can help prevent injury, just as the preparatory postures do.

There is somewhat contradictory advice given to women going through menopause who want to practice yoga. Many books encourage gentle, nurturing poses - restorative poses. But some female yoga teachers who used yoga for themselves when going through menopause found that an over-reliance on restorative postures made some menopausal symptoms worse. This included mood swings and weight gain. They found that sometimes, more activity was better.

Given that quite active physical exercise had been found to help with menopause, this observation is no real surprise. Ultimately, it depends on what is going on for each woman, and this can vary over time anyway. If you’re feeling really tired all the time, restorative poses may be best for that period. However, if you’ve got more energy, there are a number of other asanas that can really help.

For example, inversion yoga poses can be great for the hormonal systems of the body. Inversions include headstand, shoulder stand, standing forward bends, and others. With inversion poses, especially shoulder stand and headstand, it’s important to do the preparatory and counter postures. And if you have a particularly tense neck, it may be better to do a standing forward bend than downward dog (and certainly not shoulder stand or headstand), as the angle of the shoulders, combined with the weight on them, can cause tension in the neck.

Other good postures for menopause can be the standing postures - including triangle pose, half moon, and the extended side angle pose. These open up the front of the body, and the hips - which can be an area of stiffness for many women anyway!

Whatever poses you incorporate into your daily life during menopause, remember to be flexible. The needs of our bodies change, areas of stiffness change, symptoms change. Learning to respond to this, like the challenges that life can send our way, is the best way to tailor a practice to suit your needs.

References:

1. Australian Yoga Life, Nov 2006 - Mar 2007 2. A Mohan, Yoga For Body, Breath, and Mind

Rebecca writes on both yoga and menopause at these information sites.

One of the current theories in the scientific community is that women may experience depression from estrogen withdrawal after the birth of a child, during menopause or during the last few days of their menstrual cycle. Numerous studies have been done concerning the positive and negative effects of plant estrogens in food. Here we look at some of the available information concerning increased consumption of specific plant foods and symptoms that may be associated with decreased levels of estrogen in women.

Scientists are still studying the affects that estrogen and other hormones have on parts of the brain, including the hypothalamus and the hippocampus, which are responsible for memory and spatial navigation, among other things. A recent study by Japanese scientists indicates that levels of estrogen in the hippocampus are greater than those in blood plasma. However, their findings do not seem to support the theory that depression during menopause is depression from estrogen withdrawal.

Reduced levels of estrogen occur during menopause because the ovaries have stopped functioning. While the ovaries are a major estrogen producer, estrogen can also be synthesized in the body, and specifically the brain, from cholesterol and other hormones. While studies have shown that plant estrogens in food, specifically soy isoflavones have the potential to reduce premenstrual symptoms and menopausal symptoms, there is no clear evidence supporting their use for the relief of depression.

A study by the Bio-Psychology Group at the University of Leeds in the United Kingdom concluded that soy isoflavones ?may have potential to reduce specific premenstrual symptoms?. The ?specific? symptoms mentioned are headache, breast tenderness, cramps and swelling. Soy isoflavones are the best known phytoestrogens or plant estrogens. In food, however, the quantity of these components may vary. Studies have shown that women who ate muffins made from soy flour did not experience a reduction in menopausal symptoms. But, women who took a standardized supplement containing isolated soy isoflavones noted a significant reduction of menopausal symptoms.

A review of publications and studies concerning complementary and alternative therapies for menopausal (often referred to by researchers as ?climacteric?) symptoms by Reinhard-Hennch, Strowitzki and von Hagens concluded that black cohosh, lifestyle modifications and phytoestrogens may relieve climacteric symptoms. Specifically, they noted that black cohosh may relieve hot flashes. Phytoestrogens, hop and Salvia are promising, but less convincing at this time. St. John?s wort may be helpful for moderate depressive symptoms. Phytoestrogens have a potential for the prevention of osteoporosis and cardiovascular disease.

This study concluded that phytoestrogens and black cohosh should not be given to breast cancer survivors, but other studies contradict this conclusion. Laboratory analysis has shown that black cohosh has no effect on estrogen-sensitive breast cancer cell lines. Studies in Japan indicate that women with a high dietary intake of soy (rich in phytoestrogens) during their lifetime have both a reduced risk of developing breast cancer and an increased survival rate when breast cancer does develop. Even scientific researchers rarely agree about the benefits of plant estrogens in food.

The most recent scientific evaluation of black cohosh does not indicate that it contains any compounds that would have an estrogen-like effect on the body. No one is sure why black cohosh relieves hot flashes, but many women swear by it (this writer included). Black cohosh was used traditionally by Native American healers to treat symptoms related to hormonal imbalances, as well as many other conditions. It was widely used because it was widely available.

Some research suggests that black cohosh works by binding to serotonin receptors. Serotonin is a neurotransmitter, meaning that it transmits signals among nerves in the brain and body. Low levels of serotonin have been associated with depression. The newest anti-depressants work by inhibiting the rapid breakdown of serotonin in the body, increasing its ability to perform its many functions. 5-HTP is a dietary supplement which the body can covert to serotonin. It has been used in Europe and other countries to treat mild to moderate depression.

Whether women experience depression from estrogen withdrawal or because of changes or imbalances in levels of other hormones, low levels of serotonin or other chemicals in the body is unclear. It is known that women are much more likely to suffer from depression than are men.

Patsy Hamilton was a healthcare professional for over twenty years before becoming a freelance writer. Currently she is writing a series of articles related to women’s health. Read more at http://www.menopause-and-pms-guide.com To learn more about natural complementary and alternative treatments for symptoms related to menopause or PMS, please visit the Menopause and PMS Guide .

Although vaginal dryness and other unpleasant symptoms are often part and parcel to menopause, and is not something a woman looks forward to, did you ever stop to think that maybe menopause isn?t such a bad thing?

Menopause is part of every woman?s natural aging process. It is the time when the ovaries produce lower levels of the hormones progesterone and estrogen. Menopause is the end of menstruation and the end of a woman?s child bearing years. It is unavoidable and is something every woman will have to deal with. Thus, instead of dreading something you can?t change; why not look at menopause in a positive way.

Here are some ways you can positively deal with menopause:

So long reproduction - Since menopause shuts down your reproductive cycle, this means you are now menses free. Rejoice! You no longer have to worry about being surprised by an irregular pesky period, or live by the rules of a 28 day calendar. You can travel and swim any time of the year without having to think twice about ?that time of the month?.

In addition, for many endometriosis sufferers, their symptoms tend to subside or disappear entirely. Although menopause does not cure the disease, it appears to be a fantastic form of treatment due to the fact that estrogen levels drop. Even though it is not known what causes endometriosis, it is evident that estrogen plays an important role in the manifestation of the disease.

Take control of your symptoms ? Are you suffering from hot flashes, night sweats, mood swings, anxiety, depression, fatigue, vaginal dryness, sore or stiff joints, weight gain, or any of the other symptoms caused by menopause? If you are, have you done anything about the way you feel? There are many treatments available to help you cope with the symptoms you are experiencing. Don?t be afraid to research menopausal symptoms, talk to friends for coping advice- and above all - make sure you talk to your doctor before starting any treatment.

Take care of yourself ? Did you know that a healthy diet, and engaging in regular exercise and relaxation techniques, can actually improve menopausal symptoms including hot flashes, pain, insomnia and PMS? In addition, a healthy lifestyle will make you feel better about yourself because it reduces stress, and encourages positive thinking and creativity. Therefore, you need to take time out of each day to focus on your own wellbeing. Treat yourself to a warm bath, a cup of green tea and a good book.

Find support ? There are millions of women all over the world who are experiencing the same change of life as you. Why go it alone when you likely know someone who is perimenopausal, menopausal or postmenopausal. Your mother, aunt, sister(s), in-laws, friends, co-worker, or neighbor(s) are all women you should be turning to when menopause is getting you down.

Change your attitude - You need to get on with your life, and shouldn?t use menopause as an excuse to slow you down. Your body is changing, why not change the way you think with it. You?ll never be who you once were, and you can?t predict the future. All you have left, and all that matters is your present. Transforming the way you perceive yourself and the world around you with a positive attitude, will positively impact the way your body deals with menopause.

Getting older isn?t something you should dread. It?s the time when you truly become wise, know what it means to be a woman, can be proud of your life and enjoy it to the fullest.

Kathryn Whittaker has an interest in Menopause. For further information on Menopause please visit Menopause or Menopause Symptoms .

Menopause signifies the cessation of both menstruation and a woman?s reproductive capacity. Most symptoms accompanying menopause are a direct result of falling estrogen levels as the ovaries progressively shut down production. Eggs mature less regularly, and progesterone levels decrease. As a result, periods become more erratic and eventually cease.

Some 75% of women in the 45?55 year age group experience mild to severe menopausal symptoms including hot flushes, difficult periods, lethargy, insomnia, palpitations, headaches, deteriorating memory, osteoporosis, and thinning of the hair and skin. Psychological problems such as depression, anxiety, and irritability are also common. Lowered estrogen levels also contribute to symptoms such as vaginal dryness and reduced libido.

Alternative health practitioners attribute menopausal symptoms to falling hormone levels, failing adrenal glands, a poor diet, lack of exercise and the inability to deal with stress. The treatment of menopausal symptoms is consequently aimed at both the hormonal/physical and mental/emotional level.

three powerful ingredients - Fennel, Pulsatilla and Melissa -have been used effectively to treat the most troublesome symptoms of PMS.

Vitamin C can help regulate heavy bleeding (particularly when combined with bioflavinoids), as does Vitamin A, zinc, iron, Vitamin B-complex and goldenseal.

A calcium-rich diet and adequate access to sunlight (for Vitamin D production) help to minimize the likelihood of osteoporosis.

Ostivone, a non-hormonal nutrient, has been shown in clinical trials to be able to increase bone mineral density and inhibit bone loss, thus combating osteoporosis.

Selenium may help to alleviate hot flushes and night sweats.

Linseed oil, evening primrose, Vitamin B-complex, and zinc are all excellent for improving skin tone, elasticity, and moisture.

Magnesium and Vitamin B supplementation has been found to improve emotional symptoms such as anxiety and irritability. Magnesium is also useful in the treatment of insomnia, as is valerian.

Lumpy, painful breasts respond well to Vitamin E, linseed oil, acidophilus, milk thistle, and Vitamin B-complex.

Co-enzyme Q10 and ginseng help boost energy levels and dispel lethargy.

Quercetin can assist in the alleviation of headaches and migraines, as can Vitamins C and E, and the herb skullcap.

Oats (as porridge or herbal preparation) tone the nervous system, and sage taken as a tea or in tablet form will stimulate estrogen levels and improve memory function. Valerian and ginseng will help with anxiety and tension which, combined with skullcap, will calm the nervous system.

One herb that has been used traditionally for its female hormone balancing properties is Vitex Agnes Castus. Recent scientific research had confirmed that the Vitex berry contains an aromatic oil that regulates hormone levels via its effect upon the pituitary gland. Taken during menopause, Vitex Agnes Castus has been found to reduce the incidence of hot flushes, limit fluid retention, prevent excess weight gain, and to alleviate the nervousness/anxiety/depression cycle so symptomatic of the cessation of the female menstrual cycle.

Motherwort is useful for palpitations which are commonly experienced due to falling estrogen levels.

Black Cohosh is also useful for regulating female hormones and helps to prevent night sweats and hot flushes. Other useful herbal remedies for these symptoms are licorice, alfalfa, and Dong Quai.

Gingko biloba can help with memory and concentration problems.

Natural progesterone cream has been found in clinical trials to be effective against both physical and emotional problems associated with menopause. Extensive research by Dr. John Lee and others have found that using natural progesterone cream assists in recreating the natural estrogen/progesterone balance, thus eliminating many of the common menopausal symptoms such as osteoporosis, depression, tension, insomnia, hot flushes, vaginal dryness, and increased facial hair.

Maca has been shown by both traditional usage and modern science to be able to restore health to hormonal systems that are out of balance. Increasing numbers of Western doctors are now offering maca as a treatment option to their menopausal patients.

Menopausal symptoms are believed to be common in the Western world due to dietary habits. Japanese women, in particular, experience few menopausal symptoms due to a diet rich in phytoestrogens obtained from plant sources, such as tofu, soy, and miso.

Clearly, menopause is a time of change for every woman, but those changes need not be detrimental. With careful diet, regular exercise, and the appropriate nutritional supplements, menopause can be both a pleasant and joyful experience for all women.

Robert Anthony, “http://www.vitaminlink.net” http://www.Vitaminlink.Net

Defined, menopause occurs when a woman stops ovulating and her monthly period (menstruation) ceases. At this stage, many women experience weight gain, particularly around the abdomen.

Although normal hormonal changes are thought to be partly responsible, the exact process is not understood.

You see gaining weight after menopause isn’t always caused from hormonal imbalances but may be a result of age and lifestyle factors which include exercising less, eating more, and genetics.

With aging, muscles decrease in bulk and the metabolism slows down. These changes can contribute to packing on the pounds around the time of menopause.

Other physical changes associated with gaining weight after menopause may include:

*Loss of libido *Vaginal dryness *Hair growth (or loss).

That stated, formulas that can be used for controlling gaining weight after menopause include increasing physical activity, reducing calories and dietary fat, and making healthier dietary decisions.

To manage your weight after menopause you should try to:

*Eat a healthy, or better still Mucus-less (or mucus poor) Diet of Fruits, Vegetables (leafy and roots)

*Have regular and sustained aerobic exercise; this will give your metabolism a boost. Aim for at least 30 minutes of moderate physical activity everyday.

*Build up and maintain your muscle mass with strength training such as weight training or weight bearing exercise like walking and bicycling.

Though not necessarily the end all be all, when done correctly, these tips above will see to it that weight gain around the time of menopause can definitely be curtailed and adequately taken care of.

Oh, and as an added bonus, anti-aging benefits also begin to naturally kick in, so be prepared to start clearing up your calendar for more nights on the town. To health

Aje

Foras Aje is an independent researcher and co-founder of BodyHealthSoul LLC. Stop by His Healthy Solutions for Weight Loss Blog today for more information on “http://www.bodyhealthsoul.com/healthyweightloss-blog/2006/10/how-to-control-meno opausal-weight-gain.html ” how to control menopausal weight gain -
Menopause is a natural and inevitable process of the cycle of growing older for women even though it may seem most unnatural during the process. Mood swings, raging hormones, emotional outbursts, and physiological manifestations and symptoms are common signs of this particular condition. The end result is the end of your menstrual cycle and the ability to bear children. Menopause is officially declared once a woman has gone 12 consecutive months with no menstrual period. The average age for the onset of menopause is 51 years of age, though that number fluctuates wildly and individually. And every symptom of menopause has a perfectly plausible reason for its manifestation. The hormone levels within the body drop significantly enough to no longer trigger menstrual cycles. This will continue with periods stopping altogether or gradually until they reach that point. Once you have not had a menstrual cycle for one year you are considered officially in the state of Menopause. Of course every body is different and there are some symptoms of menopause that are quite hard to cope with while experiencing it for yourself. You will find, when it happens to you that it will in some ways be welcomed and in some ways despised. Regardless of that it is perfectly natural and inevitable. Common signs of menopause: * 1) Irregular periods * 2) Excessive fatigue * 3) Increased stress levels * 4) Weight gain * 5) Frequent headaches * 6) Diminished sex drive * 7) Fluid retention * Hot flashes * 9) Night sweats * 10) Mood swings * 11) Irritability * 12) Depression Prevention of these symptoms Hormone replacement therapies have been the most commonly prescribed course of treatments for these symptoms in the past and are an effective treatment for the discomforts that these symptoms present. The hormones are usually prescribed in order to supplement the depleting supply rather than to replace ounce for ounce. There are, however, some serious risks and potential side effects associated with this type of treatment and it should be carefully considered with all the facts before deciding whether or not this is the best course of action for your situation. There are essentially three types of menopause it is important to know which type of menopause you are experiencing when deciding which will be the best course of treatment. * 1) Natural Menopause. This occurs as a natural part of the aging process. * 2) Medical or surgical menopause. This typically occurs as the result of a hysterectomy with ovary removal or chemotherapy. * 3) Cold Turkey Menopause. This is what generally happens when someone has been taken off of menopausal hormone therapy after being diagnosed with breast cancer. Menopause is natural and should be expected if you are a woman. While there is no need to meet it with fanfare and open arms there is also no need to fear or resent it. This is a natural part of the aging process and something that should at the very least be met with acceptance. Rob Buenaventura invites you to check out MenopauseTime.com. Here we provide a website on menopause symptoms and related common questions on menopause health. For natural menopause treatment tips, visit http://www.menopausetime.com for relief from your menopause. Research concerning vitamin E and menopause began in the forties. Because of the health risks associated with hormone replacement therapy, there has been an increased interest in menopause and nutrition over the last several years. Reports from the Women?s Health Initiative in 2002 caused a significant drop in the number of women who choose hormone replacement. These studies found an increased incidence of blood clots and stoke among women using hormone replacement therapy for several years. Hormone replacement is also associated with an increased risk of breast and uterine cancer. The only clear health benefit is an improvement in bone density, but this health benefit does not outweigh the risks. Women still have need for relief from unwanted symptoms associated with menopause. There is a long list of dietary supplements, botanicals and herbal remedies that may be effective. Results of research focused on vitamin E and menopause, as well as other nutritional supplements, have been mixed. Some studies indicate that these supplements are promising, while others found little or no benefit. One of the primary focuses of research concerning menopause and nutrition is the prevention of osteoporosis. Increased calcium intake is typically recommended, but calcium supplementation alone is probably not enough. Vitamins and minerals work together. The body cannot effectively absorb calcium without an adequate supply of vitamin D. Magnesium, co-enzyme Q-10 and other trace elements are also needed and often lacking from the average American diet. Exercise also plays a role in calcium absorption, as does estrogen. When it comes to vitamin E and menopause, the most recent study by the Mayo clinic regarding the vitamins affect on hot flashes in women being treated for breast cancer. After nine weeks of dosing with 800IU per day, the study concluded that the degree of relief achieved was not significantly different from that of placebo. Study after study has shown that vasomotor symptoms (hot flashes and night sweats) are relieved by about 20% in women taking a placebo or an inactive compound. Studies typically compare results to this placebo effect. In order for the majority of experts to recommend a treatment, it must be more effective than this ?placebo effect?. While vitamin E is a necessary anti-oxidant and is important for the proper function of nerves and muscles, a good daily multi-vitamin typically contains more than adequate amounts of this vitamin. The USRDA to prevent deficiency is much lower than the 800IU used in the above study. Taking this vitamin at dosages greater than 400 units per day on a long term basis can cause blurred vision, diarrhea, dizziness, headache, nausea, stomach cramps and weakness or fatigue. Good nutrition is important throughout a woman?s life. An easy transition through menopause and nutrition go hand in hand, but even with a healthy diet, regular exercise and overall healthy lifestyle, some women still have unwanted symptoms. Studies concerning vitamin E and menopause do not indicate that this vitamin is all that a woman needs to prevent these symptoms. Studies have shown that other dietary and herbal supplements are more likely to be effective. Patsy Hamilton was a health care professional for over twenty years before becoming a freelance writer. Currently she is writing a series of articles on women’s health issues. Read more at http://www.menopause-and-pms-guide.com To learn more about them, please visit the Menopause and PMS Guide . The phases of menopause or the menopausal transition is usually broken down into four categories; pre-menopause, peri-menopause, menopause and post-menopause. The signs and symptoms of menopause experienced by every woman include cessation of menstrual periods and decreased hormone production by the ovaries. There is a long list of symptoms that may be associated with menopause and decreased hormone production. Not every woman experiences all of them, but most experience one or more. The average age of menopause is 51, but a woman is only said to have experienced ?premature menopause? if it occurs before the age of 40. Premature menopause is usually caused by illness or injury to the ovaries, but premature menopause occurs naturally in about 1% of all women. On the other end of the scale, some women do not enter menopause until they are well into their fifties. There is no way to predict at what age menopause will occur in a specific woman. The different phases of menopause are experienced by all women, but may not cause any symptoms. During pre-menopause a woman?s periods are regular. Symptoms such as worsening PMS, periods that are heavier or lighter than normal may be associated with ?peri-menopause? or the time ?around? menopause. Women in their late thirties may experience these symptoms, but may not enter menopause for another ten years. Symptoms such as this can also be caused by other more serious health conditions and sudden changes should be evaluated by a physician. Menopause is simply a term that means the end of menstruation. When a woman has not had a period for 12 consecutive months, then she can no longer become pregnant. She is post-menopausal. Women may experience the signs and symptoms of menopause for several years before menopause and for several years following menopause. The most common symptoms for which women seek treatment are hot flashes, night sweats and vaginal dryness. About 50% of all women have hot flashes and/or night sweats during the phases of menopause. About 10% have them in their pre-menopausal years and the percentage gradual increases as menopause approaches. Researchers refer to these symptoms as ?vasomotor symptoms?, because circulation and blood vessel dilation are involved. The exact cause of hot flashes and night sweats are unknown. It is known that women who are surgically menopausal, due to removal of the ovaries, typically have more severe vasomotor symptoms. Men who must take drugs to suppress hormone production also experience hot flashes. All of this seems to indicate that decreased hormone production causes hot flashes. But all women experience a gradual decrease in hormone production, but all do not have hot flashes. Treating hot flashes and night sweats is nearly as confusing as investigating the cause. Other signs and symptoms of menopause, such as vaginal dryness, are more straightforward. There are clear answers as to their causes and remedies. Vasomotor symptoms, on the other hand, may respond to practically anything or next to nothing. Trial after trial has shown that placebo (an inactive substance) relieves hot flash symptoms by about 20%. Thus, finding an effective remedy means finding something that is more effective than placebo. Researchers, doctors and experts debate about the effectiveness of different treatment plans. Clinical research yields confusing and sometimes contradictory results. The only long-term studies have focused entirely on hormone replacement therapy. The currently accepted philosophy is that while HRT is effective for relieving the unwanted signs and symptoms of menopause, the health risks should be taken into consideration. These include blood clots, breast cancer, uterine cancer, heart disease and stroke. The health risks increase with long-term use. Minimum dosage for the shortest duration possible is considered acceptable in most cases. Various nutritional supplements, herbal remedies and plant components have been and are currently being studied for the benefits they provide during the different phases of menopause. Patsy Hamilton was a health care professional for over twenty years before becoming a freelance writer. Currently she is writing a series of articles on women’s health issues. Read more at http://www.menopause-and-pms-guide.com To learn more about these alternatives, please visit the Menopause and PMS Guide . When advice or discussion is what you need, a menopause support group may be the answer. Not every woman has an older sister or a living mother to turn to when she is trying to choose a menopause product or considering hormone replacement therapy. Studies have shown that women with a supportive environment have fewer menopausal symptoms. Briefly, in this article, we offer some practical advice that every woman can use during the menopausal transition. It is not intended to take the place of a menopause support group or the advice of your doctor, but maybe it will be just the right amount of information at the right time for some women. The menopausal transition is typically broken down into three or four categories. Pre-menopausal women are those who have not experienced any changes in their menstrual cycles. Peri-menopause technically means the time ?around? menopause when women usually begin to notice some changes in their menstrual flow. It may be lighter than usual, heavier than usual or irregular. Peri-menopause may last for several years before menopause begins. Menopause is simply a term that means the end of menstruation. The average age of menopause is 51. Women who smoke usually enter menopause two years before women who do not smoke. Smoking also aggravates many menopausal symptoms. When a woman has not had a menstrual period for 12 consecutive months, she can no longer become pregnant. Her ovaries have stopped functioning. The years following menopause are usually referred to as post-menopause. Post-menopausal women are more likely to develop osteoporosis. They must pay particular attention to diet and lifestyle; have regular breast cancer screenings and regular physicals. Some women have very few menopausal symptoms, other than irregular or missed periods. About 50% of all women have hot flashes and/or night sweats at some point during the menopausal transition. This is one of the most common symptoms for which women seek hormone replacement or another menopause product, such as botanical or herbal remedies. Nutritional menopause support generally focuses on calcium intake. But, without adequate amounts of vitamin D, magnesium and other vitamins and minerals, the body cannot efficiently absorb calcium. Lack of physical activity further inhibits the process. Studies from the USRDA currently suggest that most people over the age of 50 do not get adequate amounts of vitamin D and supplementation is suggested. Some studies indicate that estrogen plays a role in calcium absorption. Women taking hormone replacement therapy have better bone density levels than women who do not. However, the largest study concerning the health benefits and risks of hormone replacement therapy concluded that the risks of blood clots and stroke outweigh the benefits of improved bone density. An over-the-counter menopause product usually contains some form of plant estrogen, calcium, vitamin D and magnesium. The plant Black Cohosh has been shown to effectively reduce hot flashes in most women and is often a menopause product ingredient. Women?s clinics advise that the menopausal transition is not always difficult. Individual symptoms should be discussed with one?s doctor. Recording menstrual cycles and irregularities can be helpful when seeking treatment. A menopause support group or discussion board can sometimes help to improve mental attitude. Yoga and other stress reduction techniques help relieve tension, improve circulation, quality of sleep and sometimes help reduce hot flashes and night sweats. Patsy Hamilton was a health care professional for over twenty years before becoming a freelance writer. Currently she is writing a series of articles on women’s health issues. Read more at http://www.menopause-and-pms-guide.com To learn more about menopausal symptoms and treatments, please visit the Menopause and PMS Guide . Considered by many to be the main, and most uncomfortable, side effect of menopause is the hot flash. Hot flashes during menopause can happen on an average of every 2 to 4 hours, daily for 2 to 5 years depending on how quickly you move from perimenopause to menopause. Hot flashes and menopause can last up to 10 years in some women. The intensity will be stronger during perimenopause but will diminish as you progress towards the end of menopause. An interesting bit of information is that hot flashes are more common in Western cultures then anywhere else in the world. They are particularly prevalent among American women. It is reported that only about 10% of women in Japan, Hong Kong, Pakistan, and Mexico have hot flashes during menopause. It has been proven that this is the case because of the women’s low-fat and high-fiber diet. This adds to the information that women can control the level of intensity of hot flashes just by changing their diet. It is also a fact that thinner women experience more hot flashes during menopause since the fat cells you have in your body convert the hormones that are secreted by the adrenals into estrogen. Although you don’t want to gain weight specifically to avoid hot flashes, it might not be so bad to retain a few pounds during menopause, especially when you first begin perimenopause. Hot flashes can be best characterized as mild, moderate, and severe. The faster you transition from being perimenopausal to post menopausal has a direct effect on how severe your hot flashes will be. Hot flashes during menopause are most severe with a surgery induced menopause. This is also true of a chemotherapy induced menopause. In general, with all menopause hot flashes, symptoms do begin to improve approximately 3 to 6 months after you experience your first hot flash, although they may last significantly longer. Discover how YOU can find relief from hot flashes and menopausal symptoms without Hormone Replacement Therapy at Linda Bruton’s Survive Menopause site. Pick up your free special report “Coping with Hot Flashes the Natural Way” (a $27 value) by clicking here: http://www.survivemenopause.com My mother passed away when I was in my thirties and the menopause was a distant hurdle. So when my time came for this rite of passage she was not there to be consulted. In a kind of mild desperation I turned to a number of older women in a search for surrogate mothering and asked, ?How was it for you?? To my surprise, I was met with a wall of denial. Nearly all said they couldn?t remember, a few said they hadn?t noticed anything, and at least two women opined that they were too busy to succumb to such a triviality. This left me feeling vulnerable, confused, and not a little ashamed. Now if I had been living in Japan where apparently a life-long diet of tofu mitigates the symptoms, it would have been understandable, but I live in the Western world and my ladies at best may have hazarded the occasional miso soup. So what was this? It occurred to me that these women had grown up in an era in which such things were never mentioned, let alone discussed. I had probably inadvertently embarrassed them. During my own childhood (lost in history I suppose), I remember those mysterious whispered comments such as ?She?s got women?s troubles.? With a fertile imagination at work and the assured knowledge that I too would one day be a woman, these ?women?s trouble? became a monster lying in wait. As I grew and the sixties blossomed into full Technicolor, everything was out in the open, so by the time I was a candidate for the above mentioned, at least I knew what was meant: infertility, excess bleeding, prolapsed womb, yeast infection. However, the ?change? was not on anyone?s lips. Of course there is much literature available and some great publications like ?Our Bodies, Ourselves?, but like any grieving person I needed one-on-one comforting. I use the word ?grieving? deliberately, for unlike puberty which is a flowering, the menopause, with its sister manifestations of confusion, discomfort, and bodily changes, is a reminder of the end of things?an unflowering so to speak. And what full-blooded woman wants to be a part of that? So in our panic we turn to hormonal supplements, plastic surgery, anti-depressants, a never-ending cornucopia of alternatives. Yet underneath we are all suffering bereavement?our younger self has passed over and we are left in the limbo world of loss. How we cope depends on the individual, and as I write this, I think that what I really want to say is this; we can be a phoenix rising. This is our last chance to really grow up. Let?s face it, at 55 and over, we have probably achieved as much as we are ever going to in terms of what we set out to do, so the way is now clear for new horizons, new accomplishments, new ideas. My personal turning point was when, aged 58, after a lifelong fear of water, I taught myself to swim. O.K. I know that?s a bit extreme, but that was my epiphany. Ladies?a menstrual-free life is great! Being called a ?wrinkly? is not the worst thing. Most of my closest friends are involved in new and amazing adventures, and I don?t mean travel to exotic places. The adventure is an inner one. Each of us is a repository of immense knowledge. It doesn?t matter what your background is?ethnic, educational or financial?when you reach 60 you know a thing or two. So use it. It could be the wearing of a red hat, learning a new skill, or coming to terms with illness. Don?t become invisible and don?t suffer alone. I and millions like me are there for anyone who needs a shoulder. Life is a continuity of choices?basically two; how do I make this better or how do I make this worse? Very often, us mature women know. So no throwing in the towel. In fact come and see what I get up to these days designing printed tops for my more mature and discerning clients (and I don?t mean old and picky!) who are making the most of their lives and want to look good doing it. It?s undergoing a major overhaul these days (who isn?t?). Drop by and spoil yourself. You deserve it. Wouldn?t be me these days if I didn?t leave you with a short poem, one of many written over the last few, eventful years. Over the hill? On the decline? I can choose To toboggan, or roly-poly, Stumble and tumble, Carefully descend with faltering steps, Or leap from rock to rock. I can sit on my bum and slide, I can stop and have a picnic, Pick flowers, bird watch, hang glide, Jump from the top and get it all over with. But the choice is still mine And the view continues Until you reach the bottom. Mali Joy Livingstone About the Author : Mali Joy Livingstone divides her time between caring for her family and five dogs and printing her limited edition designs on t-shirts for the older, discerning woman. She has a great introductory offer for first-time buyers on her site at “http://www.omnicottons.com” http://www.omnicottons.com

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