STUDIES HAVE shown that vitamin E supplementation leads to a dramatic reduction in hot flashes and to a certain extent in vaginal dryness. E stands for excellent, says Kingston-based holistic health consultant Paul Johnson, who states that using vitamin E oil on the area for lubrication might be useful. Additionally, vitamin C in fruit and vegetable juices strengthens capillary walls, thus preventing the dilation which causes flushing or hot flashes.
It is to be noted, however, says Johnson, that many of the problems of menopause have more to do with a woman's stress levels than with the natural changes through which her body goes.
The last period
Menopause, he explains, is a woman's last period which is followed by the cessation of ovulation. This last period occurs somewhere between the mid 30s and the mid 50s and includes the re-organisation of the whole hormonal system with oestrogen's production dwindling while other glands, notably the adrenal glands compensate for less active ovaries by producing oestrogen in smaller amounts.
This can be a very difficult and stressful time for many women, notes Johnson, as it is seen as the cause of the ageing process.
Sadness
"It can be a time of sadness and grief, especially if reinforced by men who find them less attractive or male employers who tend to ignore their contributions, or children who no longer want to spend as much time with them, but prefer to spend it with their peers. The stress that results is responsible for many of the complications that occur in menopause rather than the dwindling supplies of oestrogen.
The problems of menopause are therefore intimately related to living in a society which tends to value youthfulness. Many of the symptoms occurring in menopause tend not to occur in Eastern societies where ageing is more valued.
According to Paul Johnson, the whole hormonal system is influenced by a gland in the brain called the hypothalamus.
The hypothalamus is affected by stress, as is the adrenal gland which helps to produce the hormone in compensating for the deficiency from the ovaries.
As the hypothalamus gets stressed and the adrenal glands get overworked, the natural take-over process of oestrogen production will be upset. But, once we recognise this it makes it easier to cope with some of the physical changes of menopause.
Just developing a healthy lifestyle will contribute to the reduction of stress. All forms of exercise will help in stress management, notes Johnson.
"Exercise for at least half an hour each day. Foot stomping or weight bearing exercises can help in preventing the development of osteoporosis or bone loss due to the falling supply of oestrogen. Such exercise could include jogging, walking, dancing and tennis."
Eating right and getting a healthy source of calcium in the diet is going to be very important. Green vegetables and green juices are excellent sources of calcium in the diet. Greens also contain a good amount of magnesium, which is also needed for the absorption of calcium. Calcium is also obtained in good quantities from nuts and seeds and whole grain cereals as well as peas and beans.
Osteoporosis
Dairy products and meats are not considered good sources of calcium to prevent osteoporosis, according to scientific research. When the diet is too high in protein, it encourages calcium loss from the body in a process known as the calcuric effect. Calcium is best secured from green vegetables and juices. Reduce the consumption of meat and dairy products. The hormones form these foods can upset the general hormonal balance in women. It is very important to have a diet with many uncooked fruits and vegetables which will create lots of fluid in the body and one which is high in vitamin E such as sunflower seeds, wheat germ and whole grain cereals.
Avoiding alcohol, smoking and caffeine during menopause is also very important as they affect the calcium resources in the body. It is also important to avoid smoking because it can affect the oestrogen output of ovaries.
Herbs that are useful in reducing stress include lemon grass otherwise known as fever grass, blue vervain which is not to be taken more than once per day as an infusion, Rosemary once a day and peppermint. Herbs which can help to balance the hormones include sage, as well as chaste tree which grows well in Jamaica.
Hot flashes
Usually these last for short periods but can be extremely uncomfortable. When night sweats occur frequently, a woman's sleep may be affected. These flashes can be totally unpredictable.
It is very important at this stage to wear natural fibers as synthetics don't allow skin to breathe. As flashes come, relax instead of tensing. In this way they will end more quickly. Many women find that tension caused by rushing about to meet deadlines can bring on flashes. It is also important to avoid too many hot drinks and too many spices.
Vaginal dryness and irritation is another problem associated with menopause and falling oestrogen levels. Secretions which once kept the area thick and moist may be much reduced, causing vaginal walls to be thin and dry with a tendency to crack and bleed. Oestrogen also helps to influence the pH of vaginal secretions thus keeping infections at bay.
Vaginal deodorants
Avoid the use of detergents and harsh vaginal deodorants on the vaginal area, which may upset its pH. Add a little apple cider vinegar to a bath and some sea salt to combat infection.
Regular sexual intercourse will help to keep the vagina elastic and maintain healthy blood supply to the area. Loss of libido might also occur during menopause, but that has more to do with just how a woman feels about herself, states Johnson.
"She feels unhappy about changes occurring in her body along with discomfort in sexual activity. This can affect her libido. One good way to deal with this is to get plenty of exercise with dance, yoga and tai chi so that one can recreate positive body image. With an interested partner, life becomes more positive. Vitamin E oil also helps as does the freedom from the possibility of pregnancy.
The health consultant advises menopausal women to avoid oestrogen hormonal therapy as this increases the risk of cancer. The safest alternatives to oestrogen replacement therapy (ERT) and possibly hysterectomy, is eating a proper diet, minimising stress and managing it appropriately, proper exercise, establishing a proper balance between work and leisure activity as well as adequate sleep and relaxation.
Information provided by Paul Johnson, holistic health consultant.
* Outlook team.
