Menopause is a condition that occurs naturally for most women after the age of 40 as the ovaries no longer produce and release reproductive eggs. In addition, women that have undergone hysterectomy with ovary removal or had damage to their ovaries from other causes experience this as well; possibly at an earlier age. This results in a significant drop in estrogen and progesterone production, and about 70% of women have various symptoms during this time. These can be transient and mild or very significant and prolonged.

            Estrogen reduction has been linked to many problems in women. These include heart disease, reduced concentration and memory, aging of the skin, loss of muscle strength and tone, reduced bowel and bladder function, decline in vision, and of course osteoporosis. Symptoms are also multiple and can include hot flashes, mood swings, changes in libido, insomnia, fatigue, joint and muscle pains, headaches, heart palpitations, and vaginal dryness. Measures to combat these are multiple, and there are several things that naturally can reduce complaints.

            While estrogen supplementation may be an option for some women medically, this is not the case for all women. Dietary changes that may benefit one during the post-menopausal years allow some excellent alternatives. It is important to maintain regular exercise which helps prevent osteoporosis and enhances joint and muscle health in general. Also, this helps coordination which lowers the chances of falls and resultant injury.

            Various nutrients can help hot flashes. It seems the combination of Vitamin E with citrus bioflavonoids can induce the most beneficial response with hot flashes. Some remote studies specifically with the bioflavonoids report more than 50% of women have cessation of this symptom. Red clover is a good source of bioflavonoids. Other phytochemical nutrients that help hot flashes include black cohosh and chasteberry. Flaxseed also has been shown to reduce these symptoms.

            Vaginal dryness and skin wrinkling are also fairly common in post-menopausal women. Vitamin E, in addition to its other benefits, does improve vaginal dryness, and can be used as a vaginal suppository. Vitamin A, which is helpful in facilitating connective tissue formation and strengthening, improves skin elasticity and reduces the premature wrinkling seem with estrogen loss. It also helps with vaginal dryness. Other important but less potent vitamins include Vitamin C and the B complex vitamins.

            One of the major concerns with menopause is the potential for bone loss and osteoporosis as estrogen drops. In addition to regular exercise, ample amounts of calcium and Vitamin D are necessary to maximize the body’s ability to maintain strong bones. Vitamin D deficiency is uncommon because adequate sun exposure also supplies the body with this vitamin. Calcium however may need supplementation to assure the needed amount on a daily basis. Magnesium also is crucial as it works in concert with calcium to form bones and muscles, as does phosphorus to a lesser extent. Also estrogen-like phytochemicals can help reduce the chances of osteoporosis. These include the isoflavones which are abundant in soy products.

             There are also some nutritional changes that can help with mood changes, fatigue and insomnia. St. John’s Wort has been used to help with depression, as has Kava kava. Mood swings and irritability also can improve with Kava kava and with other remedies that contain linoleic acid. B complex vitamins and also magnesium may help with daily or intermittent fatigue, and supplements like Valerean root has been used for insomnia. Depending on which specific set of symptoms occur dietary and nutritional changes can be tailored to reduce their severity.

            Because of the frequency with which symptoms develop in menopausal women, and because of the significant illnesses that can increase thereafter, attention to measures that eliminate or reduce their occurrence is important. Many options of care exist, but many women benefit from a change in nutrition and diet with or without supplements. These measures provide the best quality of life and promote healthy longevity.