Menopause

Some women sail through menopause, hardly noticing. Most are happy they are no longer having periods and find the personal freedom of not worrying about getting pregnant adds to the richness of their sex life. By the time we reach our 50s, most of us have shifted our priorities from ego-based love to appreciating true intimacy, which is all well and good, except for those of us who are highly sensitive. When you're sensitive, live with a chronic condition, or coexist with Herpes Simplex Virus, menopause may be the time in your life when you're bombarded with many challenging symptoms, including more frequent and severe herpes outbreaks.

 

 

When Does Menopause Begin?

 

Menopause begins at the end of your last period when the ovaries no longer respond to releasing eggs each month, which reduces the amount of estrogen and progesterone produced. The decreased levels of these hormones give rise to the symptoms of menopause. In the United States, women are as young as 30, with girls reaching their menses earlier than ever due to poor food quality.

 

You may have irregular periods, even as long as a few years, before ever reaching menopause. And you may or may not experience some of the symptoms of menopause during this time. This particular cycle of menopause is called perimenopause. During these irregular periods, you may experience heavier bleeding.

 

Post-menopause is associated with the phase that follows the cessation of menses, for whatever reason. Women with only their uterus removed (with ovaries left intact) will go through menopause within 2-3 years after surgery. 

 

 

Signs & Symptoms of Perimenopause

 

  • Stubborn belly fat
  • Changes in mood, angry, blue, sad, or blah (meh)
  • Insomnia
  • Hair Loss
  • Low energy
  • Fatigue
  • Brain fog and memory issues
  • Tingling in hands and feet
  • Overwhelm, irritability, and anxiety

 

 

Signs & Symptoms of Menopause

 

  • Changed or absent monthly flow 
  • Tinnitus (ringing in one or both ears)
  • Feeling overwhelmed, easily irritated, anxiety attacks, mood swings, aggressiveness or violence, Depression, and apathy.  
  • Loose teeth and receding gums 
  • Appetite changes 
  • Mid-body weight gain (typically related to elevated cortisol levels or insulin resistance)
  • Hair thinning or falling out (taking prescription drugs, such as Acyclovir, can cause this too)
  • Feeling like a case of ugly or a hot mess 
  • Lack of interest in making love
  • Loss of muscle tone (upper arms, breasts, stomach, and butt sag, crepey skin)
  • Mourning your youthfulness (dwelling on how you used to look or feel)
  • Headaches, backaches, muscle and joint aches and stiffness, and overall pain
  • Tiredness and fatigue
  • Losing words and forgetfulness
  • Sleep disturbances, including insomnia
  • Suicidal daydreams
  • Feeling too warm, flushing, having hot flashes, or night sweats.
  • Vaginal complaints (dryness, irritation, pain, discharge, and vaginal skin color changes)
  • Brain fog and lack of focus or perspective
  • Bladder changes (sensitivity, urgency, burning, incontinence, the tendency to experience bladder infections)
  • Having no interest in leaving the house
  • Chronic pain

 

 

The Role of Hormones

 

Estrogen, the female hormone, is a steroid, a fat-soluble molecule related to cholesterol. Estrogen provides a female appearance, stimulates the uterine lining, and helps maintain bone mass by preventing calcium loss. One of estrogen's other functions is to support the production of collagen and elastic fibers. During menopause, estrogen levels decline, which can cause unpleasant symptoms, such as Vaginal Atrophy and dryness. Progesterone and testosterone levels may decrease instead of estrogen, creating a state of estrogen dominance. Estrogen dominance triggers the release of the stress hormone cortisol, which activates the release of histamines, resulting in herpes breakouts. Unbalanced hormonal levels cause the symptoms of menopause, such as moodiness, because our hormones make up who we are on an emotional level. 

 

Progesterone (and testosterone) is the precursor to estrogen and must be available to produce all other hormones. While estrogen can help with hot flashes and vaginal dryness, it's believed that taking progesterone alone can return estrogen levels to normal. However, not everyone agrees with this theory. Most agree that cycling both estrogen and progesterone provides the best results in relieving menopausal symptoms in women who still have their uterus intact. Women who have had their uterus removed (even if they still have ovaries) don't need to use progesterone products.

 

Two symptoms of progesterone deficiency (and resulting estrogen dominance) are increased sensitivity to pain (chronic aches and pains) and weight gain. Ask any woman on Estrogen Replacement Therapy (ERT), and she will tell you she has gained weight, especially around her mid-section, and experiences more pain since beginning treatment from using estrogen alone. A low progesterone level is associated with higher pain levels during times of high cortisol and may be a contributing factor toward Fibromyalgia.

 

Note: Estrogen dominance, no matter how low your estrogen levels drop, causes a histamine imbalance in the body and can lead to histamine intolerance. 

 

 

Progesterone FYI

 

  • Zinc, magnesium, GABA, and B-6 help to produce progesterone. 
  • Low progesterone (and low iron) can cause anxiety attacks.
  • Progesterone triggers herpes outbreaks.
  • Too much copper (due to zinc deficiency) leads to progesterone deficiency and estrogen dominance.

 

 

Synthetic vs. Bioidentical Hormones

 

  • Synthetic Estrogen: Premarin and other conjugated estrogens.

 

  • Synthetic Progesterone: Provera, Amen, Prempro (a combination of Premarin and Provera), Norethindrone, Norgestimate, and Norgestrel

 

  • Synthetic Testosterone: Methyltestosterone, Estratest (a combination of estradiol and synthetic testosterone), and Premarin (which contains synthetic testosterone).

 

  • Bio-identical Estrogen: Estradiol, Estrone, and Estriol are synthesized in a laboratory from plant extracts (such as soybeans and yams) and are designed to be molecularly similar to the hormones in our bodies.

 

  • Bio-identical Progesterone: USP Progesterone (Pro-Gest, Prometrium, and Crinone) is derived from wild yam and designed to be molecularly identical to the hormones in our bodies.

 

  • Bio-identical Testosterone: Dehydroepiandrosterone (DHEA) is an adrenal precursor to testosterone.

 

 

Note: While bio-identical hormones are much safer, they can still have the same side effects as synthetic hormones. For example, estrogen creams (including bio-identical and over-the-counter) commonly cause very severe intestinal cramps. I've experienced this myself. Additionally, HRTs can lead to deficiencies in B vitamins, particularly B-6 and folic acid. Therefore, eating more B vitamin-containing foods or taking a B complex supplement is helpful. Furthermore, studies show that Estrogen Replacement Therapy (ERT) and Hormone Replacement Therapy (HRT), where Estrogen and Progesterone are combined, with all of the good and the bad that go along with them, work no better for you than stress management, alternative therapies, lifestyle modification, a healthy diet, and exercise. 

 

 

Before Using Hormone Products of Any Kind, Be Tested

 

You can have your hormones checked through saliva and blood tests. However, saliva testing may provide a more accurate measure of hormone levels. Regardless of the method used, it is recommended to test your hormones every 3-6 months and adjust the doses of any hormonal products accordingly. It is essential to have your hormone dosages prescribed according to your blood test results. Should you have a higher risk of cancer, you'll want to discuss your options with your doctor before using HRTs (synthetic or bio-identical).

 

Hormonal changes can trigger a breakout, which is why PMS triggers monthly breakouts in many women. Furthermore, if you have had your ovaries removed, had a hysterectomy, or are post-menopausal, you may begin to suffer from more frequent breakouts due to a decrease in estrogen levels. Estrogen has many functions in the body, including helping to maintain immunity and skin suppleness. The idea that herpes breakouts become less frequent as you age is a complete myth. As you age, hormones and immunity decline, which can bring on herpes breakouts under stress.

 

 

Over-the-Counter Bio-Identical Hormones

 

Bio-identical hormones are not to be used indefinitely, but only for as long as you are going through menopause or your blood tests reveal their need. At some point, your body should stabilize. However, in today's world, with its ever-increasing stressors, it can be challenging to determine when that might be. This is where having blood tests can be beneficial for identifying deficiencies. However, once you begin to feel balanced (approximately three months later), you can reduce the dosage and continue the same schedule at the reduced dose for as long as you deem necessary. If you wake up feeling "blah", unmotivated, and generally like you could say "Whatever." to the world, you might need to increase your estrogen. On the other hand, if you wake up feeling anxious, uptight, and have tender breasts, you might require a little less. Bio-identical estrogen cream is available over the counter. Also, see Resources for online testing resources. 

 

Note: Just because something is natural, it doesn't mean there can't be side effects. One side effect of using bio-identical hormone estradiol creams is severe intestinal cramping. I learned this the hard way. I had started using vaginal estradiol cream and had a couple of "bothersome" cramps within about 48 hours. On the third day, I had a few more. By the third night, after using the cream, I started having what felt like labor contractions that proceeded to become worse overnight. Knowing the cream was the only thing I'd introduced to my system, I decided to research its possible side effects a little deeper, and sure enough, severe cramping (even without a uterus) was a side effect. I stopped using the cream, and the cramps diminished fairly quickly. 

 

 

Progesterone Cream

 

Progesterone cream, derived from wild yam or soy, is available for purchase in stores and online. A two-ounce jar should contain 800 mg of progesterone. Ensure it states "USP Progesterone" on the label, indicating that it has been manufactured in a laboratory with a guarantee of the correct dosage per ounce. Avoid using a cream containing mineral oil, as it can block progesterone absorption. Also, before sexual encounters, apply your cream to an area that won't be receiving skin-on-skin friction, or your partner will absorb your "hormones".

 

They claim that there are no known adverse effects associated with the use of progesterone creams. However, be cautious when told there are no side effects. There can be side effects to almost anything. Many progesterone cream labels will suggest you stop taking it if you develop a skin rash, acne, or begin to spot or bleed vaginally. Are these not side effects? Generally speaking, progesterone cream is very safe to use when used correctly. And once you reduce your dose or stop taking it, it leaves your system within as little as 24 hours. 

 

Some say women who no longer have a uterus have less need for progesterone because one of progesterone's primary functions is to keep the uterus healthy and prepared for an embryo. However, this doesn't mean none is needed. Some say progesterone is the only hormone worth taking, whether you have your uterus or not, because progesterone is the precursor to estrogen, so taking progesterone is all that's necessary. However, not all agree. You should always have your sex hormones tested before using a "hormone" product. Test results will vary depending on your cycle, the food you've recently eaten, and other factors, but at least you have a ballpark figure of what you're lacking. Testing hormones should be ongoing as long as you take HRTs (bioidentical or otherwise).

 

Bio-identical progesterone is available over the counter (usually in the form of drops) and can be taken orally or applied topically to the skin. One drop usually equals 3 mg. If you weigh under 150 pounds, the daily dose is 20-30 mg (10 drops = 30 mg). You can go as high as 50 mg. If you're over 150 pounds, the usual dose is 40-50 mg daily. You should use progesterone 25 days on and 5-7 days off. I suggest starting with only half the recommended dose (10-15 mg if you're under 150 pounds or 20-25 mg if you're over 150 pounds) and gradually increasing to the higher dose until you find your optimal level. /any time you feel worse, cut back to the previous amount.

 

Note: Excess (high) progesterone is known to be an HSV trigger. 

 

 

DHEA Creams & Suppositories

 

Dehydroepiandrosterone (DHEA), also known as androstenolone) creams and suppositories also combat menopausal symptoms, such as vaginal dryness and atrophy. DHEA is a steroid hormone made from cholesterol that circulates abundantly in the body. When DHEA is delivered vaginally, it goes to work to produce other sex hormones as needed. Prasterone is an example of an over-the-counter product. As a warning, some DHEA products contain alcohol, which can irritate and sting vaginal tissues that are inflamed. Please note that glycerin can also cause stinging and irritation in sensitive vaginal tissue.

 

Note: As already mentioned, while bio-identical hormones are considered natural, this doesn't mean they can't have adverse side effects. Some studies show that topical bio-identical hormones can cause the same long-term adverse side effects as synthetic, oral HRTs. Generally speaking, HRTs (both types) have far fewer potential side effects when used intravaginally, so doctors prescribe vaginal creams to women when oral hormones could be harmful. When used vaginally, very little of the hormone enters the bloodstream. Still, some do, and you must be aware of the symptoms.

 

  • Headache
  • Sore throat
  • Mood changes (teariness, sadness, Depression)
  • Indigestion
  • Abdominal cramps (sometimes severe)
  • Nausea
  • Leg cramps
  • Breast pings, aches, tenderness
  • Feeling sick (general malaise)
  • A burning sensation in or around the vagina or pelvic area, which may not be a reaction to the hormone but to the ingredients in the product

Holistic Alternatives for Menopausal Symptoms

First Things First, Your Diet

 

The body still operates the way it did some 50,000 years ago. Modern-day stresses, chemicals, preservatives, and fast foods can affect hormone levels, and some of us may never have been hormonally balanced. Processed and packaged foods confuse the natural function of hormones. 

 

 

Foods That Affect Hormones

 

Hormones are also found in meat and dairy products. The overuse of pesticides, antibiotics, and hormones in meat and dairy products can cause harm. Hence, your animal protein sources and dairy from them must be from wild, grass-fed, and free-range animal and poultry sources.

 

Certain foods (and herbs, such as red clover and chasteberry) contain phytoestrogens, which are natural stand-ins for estrogen. Phytoestrogens bind to estrogen receptors, potentially blocking excess estrogen or reducing the need for estrogen when levels are low. You can reduce PMS symptoms in perimenopause and menopause by eating fewer foods containing phytoestrogens. However, the idea isn't to use these foods in excess but to balance hormones naturally. Excessive consumption of phytoestrogens may increase the chances of migraine headaches.

 

Also, if you have had, have, or are at risk for Cancer, please speak to your care provider before consuming foods rich in phytoestrogens. Increased estrogen levels have been associated with a greater risk for Cancer and escalated tumor growth.

 

As it turns out, the ovaries need iodine, like the thyroid glands. Eating seaweed, such as kelp, can help you maintain healthy iodine levels. Of course, if you have thyroid problems, doing so can worsen your symptoms.

 

 

Foods Containing Phytoestrogens

 

  • Fruits: Grapes, pears, plums, pineapple, papaya, pomegranates, dates, raspberries, apples, cherries, and apricots
  • Vegetables: Sprouts (all), beets, cabbage (raw), yellow string beans, cucumber, clover, brussels, garlic, rhubarb, peppers, sweet potato, potatoes, pumpkin, yams, squash, tomatoes, carrots, and eggplant
  • Grains: Barley, millet, rye, and rye bran, lentils (pea pods), oats, navy beans, garbanzo beans, red beans, black-eyed peas, soybeans, chickpea, pinto beans, haricot beans, whole wheat, brown or wild rice, and cereal bran
  • Other: Olives and olive Oil, Baker's yeast, and eggs
  • Herbs: Hops, licorice, sage, and parsley
  • Seeds, Oils & Nuts: Flaxseed (ground), sesame seeds, anise seed, sunflower seeds, fennel seed, and peanuts

 

Note: Flaxseed improves your liver's function and helps moisturize dry skin, hair, and nails. It alleviates some allergies, eases depression, improves energy, lowers LDL Cholesterol by 18%, and encourages weight loss. It also reduces the risk of heart disease and certain types of Cancer. However, to reap its benefits, you must grind your flaxseed and consume one to three tablespoons daily, or use one to two tablespoons of flaxseed oil daily. A small coffee grinder will do for grinding. For the sake of freshness, grind only the amount you need at a time. When living with Herpes Simplex Virus, you'll want to limit your flaxseed intake as it is incredibly high in the amino acid arginine, which feeds the herpes virus. 

 

 

Foods That Inhibit Estrogen

 

Except for the foods listed above under Foods Containing Phytoestrogens, foods that are better at inhibiting estrogen include berries, citrus fruits, green beans, broccoli, corn, melons, buckwheat, figs, onions, tapioca, white rice, white flour, and all fruits.

 

 

The Soy Controversy

 

Soy contains estrogen-like properties (isoflavones). Soy is reportedly safer than taking black cohosh, as long as you are not allergic to it. Studies show that soy does not affect flushing and sweats, but it does help balance hormones in general. Soy sauce, tofu, and miso are popular soy choices. Unfortunately, western women can't break down soy into usable nutrients, and soy may cause "fuzzy" thinking in some who have food sensitivities. There is concern over soy being too high in fat, and even more concern over how it is processed. Still, it is a good source of protein and, therefore, an advantage for vegetarian diets. Soy is listed in some reports as a food that deposits acid waste in the body, thereby raising blood acid levels and creating an acidic pH. However, others say it's fine as long as it's fermented. When using soy supplements, limit your combined daily sources of soy to no more than 40 mg divided throughout the day.

 

 

Coffee & Menopause

 

There is a positive side to drinking coffee. It helps to reduce the risk of Parkinson's and Alzheimer's. However, caffeine is a diuretic, and dehydration causes calcium loss, which can lead to osteoporosis. Additionally, it significantly disrupts hormone balance, particularly insulin levels, leading to blood sugar issues. Limit yourself to two 8-ounce beverages containing caffeine per day. Use 2% milk and no white sugar in your coffee (or tea). Ensure you're getting your B vitamins, as well as some extra calcium and water.

 

 

The Adverse Effect of Combining Cheese With Your Wine

 

If you enjoy an occasional alcoholic beverage, consider sticking with red wine, particularly Pinot Noir, which contains a high amount of resveratrol, an antioxidant that helps protect the heart. Resveratrol is also found in the skin of grapes. Limit wine consumption to two drinks per day. People often have a hard cheese snack along with their wine because the protein helps keep blood sugar levels balanced. However, both wine and cheese trigger mast cell activation in those with Histamine Intolerance, and together, they're a double whammy. 

 

 

Avoid the Following Food Additives

 

  • Acesulfame-K is a sweetener that has not been extensively tested, with some studies showing that the additive may cause Cancer in rats. Aspartame, better known as Equal and Nutra-Sweet, causes Cancer and neurological disorders, such as dizziness and hallucinations.
  • BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) are preservatives that form potentially Cancer-causing compounds in your body.
  • Food Colors: Blue #1 and #2, Red #3, Green #3, and Yellow #6 are linked to Bladder Cancer, Thyroid Cancer, and tumors of the adrenal glands and the kidneys.
  • Olestra is a synthetic fat linked to severe diarrhea, abdominal cramps, and gas. Olestra also inhibits the absorption of vitamins from fruits and vegetables.
  • Potassium bromate causes Cancer.
  • Monosodium glutamate (MSG) is an amino acid used as a preservative, but it has been linked to headaches, nausea, and nerve cell damage in rats.
  • Propyl gallate is a preservative with links to Cancer in animal studies.
  • Sodium chloride(ordinary table salt) is linked to high blood pressure, heart attack, stroke, and kidney failure. Use sea salt instead.
  • Sodium nitrate (or nitrite) is a preservative linked to Cancer.
  • Trans fats cause heart disease.
  • White sugar promotes poor nutrition, Hypoglycemia, and Sugar Disease.

 

 

Hormone Balancing Dietary Tips

 

  • Eat natural oils, such as real butter, extra-virgin olive oil, and other cold-pressed oils.
  • Eat whole, unprocessed foods, such as fresh fruit and vegetables, whole grains, nuts, and seeds.
  • Don't overdo fruit (it's full of sugar).
  • Use rice or goat's milk. Limit yogurt, but use only plain, organic yogurt.
  • Eat more wild and deep-sea fish, flaxseed (not in excess), or krill oil (for omega-3s).
  • Choose meats from animals that have been grass-fed (organically) or raised free-range.
  • Grind some psyllium or flaxseeds and add them to recipes for an extra fiber boost. You'll need to grind your flaxseeds for them to be of any benefit. So, you know, flaxseeds are high in arginine, which feeds the herpes virus.

 

 

Supplements for Navigating Menopause

 

Take a whole-food daily multivitamin and mineral supplement, not synthetic vitamins. Whole-food vitamins and minerals will indicate this on the label. It would help if you got enough of the following vitamins:

 

  • Vitamin A, no less than 2500 - 5000 IU, no more than 8000 IU per day. (Vitamin A can accumulate and become toxic in the body.) Note: Consuming excessive amounts of kale and sweet potatoes can lead to vitamin A toxicity.

 

  • Vitamin C, at least 500-1000 mg per day, in a buffered form with bioflavonoids. Vitamin C increases progesterone levels by 77%. Divide this into three doses of 400 mg per day. If you suffer from stress syndromes, you can take more. Cut back as you feel better. Indicators of deficiency are bleeding gums, bruising, slow wound healing, Diabetes, and recurring infections.

 

  • Take vitamin E (D-alpha-tocopherol), at least 400 IU per day, no more than 800 IU per day. Once you feel balanced, stick with only 400 units. Indicators for deficiency are muscle weakness, Diabetes, acne, Angina (heart pain), hot flashes, heart disease, tender breasts, and Arthritis. Vitamin E also aids in Cancer prevention.

 

  • B-vitamins, particularly B-6 (pyridoxine), 25-100 mg daily, and B-12. Activated B-6 lowers estrogen and increases progesterone. You might take a high-potency B complex (50-100 mg) until you feel balanced. Reduce to no less than 4 mg of B-6 daily and no less than 400-800 mcg of B-12 daily. Other B vitamin requirements per day: B-1 (thiamine), 10-100 mg; B-2 (riboflavin), 10-50 mg; B-3 (niacin), 10-100 mg; B-5 (pantothenic acid), 25-100 mg. Indicators of vitamin B deficiency include fatigue, water retention, mood swings, canker sores, frequent cold sores or genital herpes breakouts, elevated cholesterol, and cardiovascular markers. When in doubt, get tested. 

 

  • Calcium, 1000-1200 mg per day in 600 mg doses. It works synergistically with magnesium, zinc, and vitamin D. Take it separately from your other vitamins for at least one to two hours after taking them. For every caffeinated coffee, tea, or cola you drink, add an extra 20 mg of calcium. Indications of deficiency are muscle cramps and aches, joint pain, Osteoporosis, Diabetes, migraines, high blood pressure, and insomnia.

 

  • Take magnesium citrate or glucose, at a minimum of 400 mg. However much calcium you are taking, you should take a third as much magnesium. Do not exceed 1000 mg of magnesium per day. Once hormones are balanced, you can stop taking the extra amount. Magnesium at higher levels can cause loose stool. Indications of deficiency are muscle weakness, spasms and soreness, insomnia and fatigue, irritability, heart palpitations and anxiety, irregular heartbeat, high blood pressure, Fibromyalgia Syndrome, a sweet tooth, kidney stones, and osteoporosis. If you have MS, FS, or Irritable Bowel Syndrome, use magnesium lactate, which is more easily absorbed by sensitive systems. So that you know, magnesium neutralizes and eliminates excess estrogen from the body, and magnesium glycinate helps to raise progesterone levels. 

 

  • Vitamin D, 200-400 IU per day (for individuals over 60 years old, use 600 IU). Vitamin D helps convert estradiol back into estrone, a weaker estrogen, which can help your body regulate estrogen output as needed. You can obtain vitamin D from sun exposure for 20 minutes, three times a week, but only from April 15th through October 1st. The rest of the year, the sun is too far away.

 

  • Vitamin E (600 mg daily) increases progesterone by 67%.

 

  • Folate (not folic acid) decreases Cancer risk by 60%. You have four kinds of cells in your body: A, C, G, and T. T cells prevent the misduplication (incorrect duplication) of cells. Take 400 mcg daily, up to 800 mcg. 

 

  • Omega-3 essential fatty acids are crucial supplements unless you already eat fish 2-3 times per week, which should contain sufficient amounts. Essential fatty acids are necessary for bone and brain health. They improve calcium absorption, increase calcium deposits in the bones, and reduce calcium excretion from your bones. They also decrease pain. Walnuts, fish oil, and krill oil are all rich in omega-3 fatty acids. Krill oil is also full of antioxidants. Or, you can use flaxseed oil if a "fishy" taste bothers you or if you are allergic to seafood. So that you know, you must crush flaxseed for it to be of any benefit. It's also important to note that flaxseed does not work as well for pain relief as omega-3 fish oils. Walnuts and flaxseeds are incredibly high in arginine, an amino acid that feeds the herpes virus. If you live with cold sores or genital herpes, go with fish or krill oil.

 

  • You need a total of 15-30 mg of zinc daily. However, you can bump up to 50 mg when suffering from a virus, but only temporarily.

 

  • Selenium, 200 mcg per day. Selenium guards against breast and colon Cancer in women and Prostate Cancer in men. Selenium also causes the herpes virus to remain dormant.

 

  • Also, copper, 1-2 mg, manganese, 5-15 mg, molybdenum, 10-25 mg, boron, 1-3 mg, silica, 1-20 mg, vanadium, 50-100 mcg, inositol, 10-100 mg, and choline, 10-100 mg are essential.

 

 

Worthwhile Supplements to Consider, But Not Completely Necessary

 

  • Quercetin, found in green tea, red wine, apples, berries, cabbage, onions, broccoli, cauliflower, turnips, ginkgo biloba, and St. John's Wort, reduces the risk of certain types of Cancer (especially stomach cancer) and helps alleviate asthma symptoms. If you cannot take quercetin due to taking prescribed medications, you might take CoQ10 (30-50 mg per day). Take 100-300 mg per day of CoQ10 if you already have heart disease. However, always consult with your doctor before taking any new supplement. I discuss quercetin further in Colds, Flu & COVID-19. 

 

  • Artichoke extract helps balance estrogen and progesterone ratios. 

 

  • L-carnitine helps the heart use fat for fuel and is beneficial for high triglycerides (fat in blood cells) and Angina (heart pain). Take 250-500 mg daily. Take 1,500-3,000 mg per day if you already have a history of heart problems. Always consult your doctor before taking or changing your supplement dose.

 

  • Chromium and potassium are found in sufficient quantities in a healthy diet, and supplementation is only necessary if you are an athlete and risk losing significant amounts of water through sweat. Chromium is touted to help relieve blood sugar imbalances by assisting with the proper transport and metabolism of glucose within cells. Your physician should monitor dosages. Chromium is often a key ingredient in energy drinks. However, it can dangerously lower blood sugar levels. These supplements aren't usually necessary for managing menopausal symptoms unless lab tests reveal otherwise. 

 

  • Do not take a supplement that contains more than 10 mg of iron unless your physician has directed you to do so. Iron can build up in the body and become toxic. Postmenopausal women who no longer have periods are at the highest risk for this. If you no longer have periods, do not take iron unless your doctor advises you to. You should always be tested for iron deficiency before taking iron supplements.

Holistic Alternatives for Menopausal Symptoms

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