Effective Supplements For Menopause ReliefThere is much debate about what supplements for menopause are effective in alleviating symptoms of the change that many women over 40 go through. Hormone replacement therapy (HRT) is pretty much out of the picture for many health conscious women since the publication of details about its serious side effects. These women are very open to any new suggestions for obtaining menopause relief. The most popular, and lucrative, alternatives to HRT are alternative dietary and nutrition supplements that are marketed as effective natural herbs for the menopause. The most popular supplement is Remefemin, a black cohosh-based product designed to help menopausal women with their hot flashes and headaches. Another black cohosh preparation is Black Cohosh Plus 60c (v) and a special preparation by Dr. Glenville called Meno Plus 60c (v), a combination of vitamin and minerals specially formulated to improve bone health. Olivias Secret is a combination of black cohosh, juniper berries, dandelion, gentian, licorice and false unicorn root which provides phytoestrogens to promote hormonal balance and reduce symptoms. On another tack altogether is the Revival family of soy-based products. Soy has been said to be rich in phytoestrogens that alleviate symptoms of menopause, especially hot flashes, because it is natural replacement for some of the estrogen lacking in a womans body. However, natural does not always mean effective, nor does it indicate safety. One popular food supplement which is being studied on this point is black cohosh. Considered a mild but effective solution to hot flashes, studies have shown that the same effect was observed in women placed on placebos. Some studies have also debunked the notion that soy-based phytoestrogens reduces the frequency of hot flashes. Indeed, isoflavones have been claimed to reduce night sweats by 52% after eight weeks of intake according to manufacturers. However, the study also indicated a 35% reduction in the control group, who had been placed on placebos. In another study, it was found out that phytoestrogens are aromatase inhibitors that lower natural estrogen levels. This is not what is desired for menopausal women. Worse, it may even have the estrogenic effect of stimulating the growth of breast cancer cells. Most physicians emphasize the need for a balanced and healthy diet, perhaps an emphasis on food high in calcium, magnesium and Vitamins C, D, E and K as well as omega-3 fatty acids. Because low estrogen levels have been identified as a direct causal link to loss of bone density, calcium and other minerals that help the body strengthen bones is recommended. Foods rich in calcium are dairy products, leafy green vegetables and almonds. Magnesium is found in wheat germ and soy beans as well as peanuts and squash seeds. Omega-3 fatty acids found in fish oil should be included in the diet to reduce cholesterol levels to lessen the risk of heart disease associated with age. Insomnia and hot flashes may be reduced by avoiding alcohol, caffeine and foods that are spicy. To ensure a good dry nights sleep, use of wicking fabric for nightwear and bedding will go a long way, and good quality wicking fabric will retain its moisture-drawing properties after numerous washings. Increase of water intake is also advised to rehydrate the body. There is no cure for mood swings and bouts of depression aside from good emotional support and time. |