(NaturalNews) Menopause occurs at an age when a woman ceases menstruation and her reproductive capacity ceases. This generally takes place between 45 and 55 years of age but may happen prematurely or artificially after removal of the ovaries. Many women want to know how to cope with the debilitating symptoms that affect their daily lives. Some of these symptoms include hot flushes, increased hair growth on the face, osteoporosis, fatigue, headaches and irritability. Insomnia, depression, difficulty in concentrating or remembering and weight gain are also common symptoms. For pre-menopausal or menopausal symptoms, there is good advice and help available and there is no need to suffer through this time alone. Aromatherapy, homeopathy, herbs and exercise can help to ease symptoms. It is always advisable to research carefully any treatment or supplement available before taking it and/or to consult with a qualified homeopathic practitioner first.

Exercise

Vigorous physical exercise is reported to help counter the effects of hot flushes. Studies show that a regular exercise program can relieve the symptoms of menopause and improve the quality of life.

Menopausal Symptoms and Diet

Eating a diet abundant in refined carbohydrates and sugar is more likely to result in fatigue, irritability and depression. Combining a low GI (glycemic load) carbohydrate with a protein is a practical way to control dis-glycemia, such as a slice of lightly toasted whole grain or rye bread with fish or beans.

Servings of organic, dark green vegetables such as spinach, broccoli, watercress and sprouts will provide folate that the body needs. Do not overcook vegetables. Free-range eggs are an excellent source of protein.

Include cold pressed seed oils such as flaxseed, hemp, olive and avocado oil in the diet on a daily basis. Avoid oils that have been produced through heat-extraction and eliminate the consumption of foods that contain hydrogenated oils.

A diet rich in legumes, soya products or red clover supplements are good sources of isoflavones, which can reduce the incidence and severity of menopausal symptoms, such as hot flushes.

Vitamin Supplements

Magnesium and vitamin B-complex help with anxiety and irritability. Vitamin A, zinc, iron and B-complex can also help with heavy menstrual bleeding. Vitamin C is said to have specific benefits during menopause, one of which is helping to reduce hot flushes.

Calcium, magnesium, vitamin B6 and zinc are all supplements said to help counter menopausal symptoms such as irritability, painful menstruation and insomnia.

Homeopathic Treatment for Menopausal Symptoms

Sepia is often recommended by homeopaths for hot flushes, headaches, irritability and heavy bleeding.

Lachesis helps to counter irritability, memory loss, concentration problems and headaches.

Pulsatilla is taken for depression, tendency to cry easily and mood swings.

Herbs for Menopausal Symptoms

Black Cohosh is an herb that has been used by native North Americans for centuries. Research has proven that this herb helps to relieve menopausal symptoms arising from declining estrogen levels in the body such as hot flushes, night sweats, insomnia and depression.

Valerian will help with anxiety and tension while ginseng boosts vitality and increases mental alertness.

Ginkgo biloba helps to improve memory and poor concentration.

Dandelion is a cleansing herb which helps the body to detoxify, which can reduce the risk of breast growths and other cell changes.

Sources:

What Your Doctor May Not Tell You About Pre-menopause, pg 25-40 - Dr. John Lee.

The Illustrated Encyclopedia of Healing Remedies, C. Norman Shealy, page 393, published by Harper Collins Publishers

Newton KM, Reed SD, LaCroix AZ, Grothaus LC, Ehrlich K, Guiltinan J (2006). "Treatment of vasomotor symptoms of menopause with Black cohosh". Ann Intern Med 145: 869-879.

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About the author

Fleur Hupston enjoys natural foods and products and enjoys sharing her findings with others. She is a feature writer for Suite101 and other blogs.