12 Natural Remedies for a Happy, Healthy Menopause

As women transition into menopause, known as perimenopause hormone levels can be all over the board, sometimes for months and for some women hormones can fluctuate for years. A woman is considered to be in menopause the day after one year that she has had her last spontaneous period.

The most common hormonal scenarios during the transition into menopause include adrenal dysfunction, high or low cortisol, estrogen dominance, thyroid dysfunction, and low levels of progesterone and testosterone. (scroll down for the hormone balance test)

Some women experience very minimal symptoms during perimenopause and menopause, while others experience a wide range of symptoms on the physical, emotional and psychological levels including…….

Hot flashes and night sweats
Weight gain, especially around the mid-section
Mood swings, irritability, anxiety, feeling overwhelmed, depression
Reduced ambition, low energy and fatigue
Thinning hair or hair loss
Cravings
Digestive discomfort
Brain fog, memory loss, mental, emotional and cognitive changes
Insomnia
Genital and urinary tract changes
Muscle and joint pain and decreased ROM. Higher incidence of frozen should and rotator cuff tendonitis
Decreased libido or zero desire for intimacy
Water retention; Breast swelling and tenderness

The top 3 complaints women tend to experience as they transition into menopause are:

hot flashes
sleep disturbances
unexplained mid-section belly fat even though eating and exercise habits have not changed

Pre-disposing factors associated with hot flashes

• iodine & other nutrient deficiencies	• chronic stress overload
• hormone imbalances (adrenal, thyroid, estrogen, pituitary)	• obesity
• excess intake of starchy carbs & processed foods	• alcohol and caffeine
• insulin resistance & blood sugar handling problems	• lack of exercise
• hidden food sensitivities	• high toxic load
See hot flash solutions below	• inflammation overload

With menopause, women often experience an increase in newly-found mid-section belly fat that was never there before and difficulty maintaining lean body mass. What’s to blame? Hormonal imbalances and a metabolic shift.

As estrogen production drops, the amount of fat in the abdominal area increases, even in women who were always lean and fit. This can be quite distressing, affecting self-image and overall well-being. Declining estrogen and increased belly fat after menopause causes increased in inflammation, insulin resistance, risk of diabetes, osteoporosis and heart disease.

As estrogen levels decline during menopause, the distribution of fat changes and more fat tends to accumulate and store in the abdominal area than in the hips and thighs. Some researchers suspect that the drop in estrogen levels at menopause is linked to increased levels of cortisol, which also triggers fat storage around the middle.

According to research, specific enzymes and proteins are more active in postmenopausal women than in premenopausal women, and these proteins in postmenopausal women cause more fat storage than before menopause. These cellular changes cause a decline in metabolism and also reduced fat burning abilities.

★The very first solution to losing menopausal belly fat is to prioritize the balance of two hormones: insulin and cortisol.

Adrenal insufficiency is the most common hormonal imbalance in women.

If insulin and cortisol are not balanced, no amount of exercise, dieting or hormone treatment will reduce or minimize any of the symptoms listed above. In reality, low calorie dieting, chronic stress and over-exercising will create an even greater hormonal imbalance and metabolic disaster.

Fortunately, there is plenty you or your loved one can do to reduce or completely avoid symptoms associated with menopause and support your body during this stage.

12 Natural Solutions for a Happy, Healthy Transition into Menopause

1. Managing insulin and stabilizing blood sugar are a priority and become even more important during the transition into menopause and after menopause.

What you choose to eat and drink, along with portion sizes have a profound influence on belly fat, even more so during perimenopause and menopause. While you may have been able to eat whatever you wanted without gaining weight prior to menopause, that’s just not the case any longer. If you want to prevent gaining extra belly fat, reducing alcohol consumption and completely avoiding starchy carbs, gluten, wheat, sugar and processed foods is crucial.

What works? Organic, nutrient-dense, real foods. An abundance of fibrous leafy greens and tons of non-starchy cruciferous vegetables, which help to bind excess estrogens and feed good bacteria in the colon. Add in clean protein, healthy fats such a freshly ground flax seeds (not flax oil), grass-fed butter, avocado and coconut oil, some low sugar fruit, sweet potatoes, quinoa, yams, and legumes and beans (if you’re not lectin-resistant).

Managing and monitoring portion sizes becomes so much more important during menopause due to the hormonal changes and decline in metabolism. A metabolic shift occurs with metabolic rate dropping approximately 12 percent every decade after age 25. According to a study in the International Journal of Obesity, the drop in estrogen reduces fat burning by 32 percent, which means to stay at the same weight you must consume less food and definitely go easy on the alcohol.

Hot flashes are triggered by stress, too much sugar, chocolate, caffeine and alcohol. It’s especially important to get rid of the processed foods, wheat, gluten, dairy and sugar. Realize that if you drink two to three glasses of wine every night, it’s going to be very difficult to lose belly fat, reduce hot flashes and sleep well.

2. Balance cortisol (how you manage stress and the health of your adrenals). Adrenal insufficiency is the most common hormonal imbalance in women. In my practice, adrenal dysfunction is extremely common, especially among women. Strong adrenals = a healthier and easier transition into menopause. In a healthy female, before menopause the adrenals produce 40 percent of the sex hormones. During menopause, the ovaries slow down hormone production and the adrenal glands produce 90 percent or more of sex hormones.

Research suggests that healthy adrenal function is critical for a healthy menopausal transition, and not the ovaries (although the ovaries may play a role in triggering the adrenals to pick up the slack).

Menopause symptoms intensify earlier and will be magnified if the adrenals have been depleted from years of stress whether it’s stress from low calorie dieting, mental and emotional stressors, poor food choice, excessive exercise, gut and digestive dysfunction, toxic overload, endocrine-disrupting chemicals (EDCs) aka obesogens, too much alcohol, toxic relationships, sleep deprivation, electromagnetic stress, liver congestion or eating inflammatory foods your body’s sensitive to. These stressors accumulate causing the adrenals to secrete cortisol resulting in more belly fat.

Abdominal fat has up to four times more cortisol receptors than fat in other parts of the body. Due to these receptors, abdominal fat is very sensitive to the fat-increasing effects of circulating cortisol. When using more cortisol than normal, the body compensates by producing more progesterone in order to manufacture cortisol, which leads to lowered progesterone levels. High cortisol interferes with conversion of T4 to T3, which can lead to impaired estrogen metabolism and thyroid dysfunction. Progesterone is primarily manufactured in the adrenal glands and ovaries, though some is produced in the brain. DHEA is another hormone that declines from excessive amounts of unmanaged stress and during the aging process. In women, DHEA is produced in the adrenal glands and brain.

3. Evaluate the stressors in your life. What can you omit, limit or avoid to minimize stress and tension in your life? So many women nowadays play the role of superwoman – they juggle the role of being a mother, a business/career woman, a wife, a volunteer, a taxi cab driver, a household manager, plus more. Something is bound to suffer as a consequence of this hectic 24-7 schedule and chaotic lifestyle day in and day out, often resulting in exhausted adrenals.

Chronic stress causes major cortisol and blood sugar imbalances, accelerates aging, shortens telomeres, disrupts digestion, depletes the adrenal glands negatively affecting thyroid function, sex drive and hormonal balance, and makes it very difficult to lose stubborn belly fat.

It’s time to re-evaluate your priorities and values. Identify what is truly important in life. Let go of things and people that cause more distress and aggravation in your life. Practice stress-reducing activities and relaxation techniques every single day such as deep breathing, mindfulness, Qi gong, spending time in nature or with animals, meditation and yoga (not hot yoga, which is taxing on already depleted adrenals).

According to research, women who consistently practice meditation, deep breathing exercises or some other form of relaxation experience a 45 percent reduction in hot flash severity and a 28 percent improvement in quality of life! Another study out of Sweden found that focused relaxation techniques are highly beneficial as an alternative to hormone therapy.

Oxytocin, a chemical involved in feelings of connectedness and compassion declines during menopause. Therefore, it’s important to engage and bond with others who make you feel good. Doing so naturally elevates oxytocin.

4. Sleep. Just one week of sleeping less than six hours per night lowers testosterone by 10-15 percent and alters more than 700 genes. When you’re sleep deprived, cortisol rises causing increased belly fat, inflammation, cravings, memory problems, dementia and an increased risk disease. Aim for 7-9 hours of uninterrupted sleep. Get your butt in bed no later than 10pm. Do you have trouble falling asleep or staying asleep? Check out these Sleep Tips.

5. Rule out thyroid dysfunction, leptin resistance, autoimmune disorders, heavy metal toxicity and underlying infections such as Candida, parasites, viruses, bacterial infections and bacterial imbalances. Order your own lab tests here!

6. Support estrogen clearance: increase fiber (leafy greens, cruciferous and non-starchy vegetables, fiber powders, ground flaxseed). Decrease exogenous estrogen exposure (factory-farmed dairy, meat, eggs, poultry and non-organic veggies & fruits, birth control pills) and minimize exposure to endocrine disruptors, obesogens and xenoestrogens (plastics, non-organic foods, smart phones, food additives, pesticides, phthalates, parabens, personal care and cleaning products, cosmetics)

Obesogens mimic and alter hormones (inhibit the thyroid, disrupt leptin, decrease testosterone and insulin sensitivity, and increase estrogen load), accelerate aging and puberty, cause infertility, brain dysfunction, excess weight and increase the risk of hormone-sensitive cancers.

7. Support neurotransmitter balance. Neurotransmitter levels (sufficiency, excess or deficiency) are unique to each individual. As estrogen drops, so does serotonin. The majority of serotonin, 90-95% is made in the gut not the brain. If your gut is inflamed, infected or not functioning optimally, production of serotonin will be impaired, which can result in depression.

8. Exercise to optimize hormones (growth hormone, testosterone), increase metabolism, prevent sarcopenia (loss of muscle mass associated with aging), maintain strength and lose fat. Follow the Fat Loss Revolution exercise programs. Higher intensity exercise for shorter periods of time (30 minutes) is ideal for hormone balance, reducing belly fat and overall body fat. To improve metabolic rate, women must increase total body muscle mass. Strength training with loads heavy enough to provide a stimulus reduce visceral fat, build lean tissue and bone density…another vulnerable area for women after menopause.

It’s crucial to balance intense training days with rest days, recovery methods and relaxation-type activities necessary for physiological and psychological recuperation and hormone balance. Practice yoga, qi gong, tai chi, meditation, breathing techniques, mini trampoline, walking and other stress-managing techniques

Many women push themselves to extremes and beyond every day with too much exercise or the wrong type of exercise, while others are completely sedentary. Both extremes are unhealthy and counterproductive for fat loss, healthy aging, longevity, brain function and hormonal balance. Consult with a professional and experienced coach for an intelligently-designed exercise program suitable for your lifestyle.

9. Tame the Flame! Reduce inflammation and remove inflammatory foods. Identify your personal food sensitivities. The top offenders include dairy, wheat, grains, gluten, eggs, sugar, artificial sweeteners, vegetable oils, GMOs, corn, soy, factory-farmed meats, and non-organic pesticide-laden foods. Natural Remedies to Reduce Inflammation

10. Detox periodically to optimize liver function and support your hormonal system. Toxins are unavoidable nowadays. The more extreme the hormonal problem is, the higher the likelihood that digestive dysfunction and toxic overload exist. A study published in the journal PLoS ONE has linked exposure to chemicals with an earlier age at menopause. In fact, a high toxic load might send you into menopause almost four years earlier!

Realize that there’s a healthy way to detox and countless unhealthy ways, many that damage metabolism, disrupt the thyroid and other hormones, and are hazardous to your health.

Practice these smart and simple detox tips that are safe enough to do every day. Consider the 10 Day Detox, an anti-inflammatory, weight management program that supports detoxification in a healthy manner with real food.

11. Rule out gut pathogens, infections and digestive dysfunction with a comprehensive stool analysis that detects flora imbalances, malabsorption issues and gut pathogens such as H. pylori, Candida, parasites, bacterial infections and dysbiotic bacteria. Healing leaky gut and ridding the body of infections results in less inflammation, lower cortisol levels and balanced hormones. Order lab tests here.

12. Identify personal nutrient deficiencies and support the body appropriately to improve physiological function. If a woman (or man for that matter) has nutrient deficiencies that are not addressed, it will be very difficult to balance hormones due to nutritional stress. Nutritional status is key! Balance Your Body Chemistry with a Functional Blood Chemistry Analysis.

You can't just throw a hormone into the system because levels are low. There is the potential to disrupt the entire balance. I am not saying one should never opt for hormones, however first determine why your levels are low in the first place. Optimize hormones through nutrient-dense, real foods, healthier lifestyle choices, the appropriate type and amount of exercise and nutritional support first. If that fails to bring hormones back into balance, then consider bio-identical hormones under the guidance of your practitioner.

Remember, nutritional support is very beneficial, necessary, and unique to each individual. It’s crucial to prioritize the balance of insulin and cortisol first! See #1 and #2 above.

Nutritional support will be unique for every single person. Supplements that are helpful for menopausal symptoms may include evening primrose oil, borage or black current seed oil, iodine/iodide, essential fatty acids, zinc, magnesium, vitamins D and E, B12, Methylguard, folate and B complex, Meriva-SR, green tea extract, Neuro 5-HTP Plus and PheniTropic.
Adaptogens: Rhodiola, Ashwagandha and Maca help with hot flashes, insomnia, memory and concentration, depression, anxiety, thyroid and adrenal function.
Consider herbs such as black cohosh, licorice, dong quai, red clover, chasteberry, panax ginseng. Biotics Bio Pause AM and PM.
Aromatase inhibitors: Chrysin, calcium-d-glucarate, DIM, pycnogenol, resveratrol, fiber (flax), which binds to estrogens and inhibits aromatase activity.
According to one of my mentors Jonathan Wright, MD, treatment with various combinations of bio-identical DHEA, testosterone, estrogen and progesterone can provide relief. When accompanied by a sound supplement regimen and a sensible diet and lifestyle, bio-identical hormone replacement allows women to maximize their longevity and be healthy enough to enjoy it as well.
Realize that certain medications (antidepressants, birth control pills, blood pressure meds and statin drugs) disrupt the delicate balance of hormones and come with numerous side effects.
Especially helpful for hot flashes: iodine/iodide; B12/folate; EFA Sirt Supreme; magnesium; Bio-Pause AM & PM; PhytoBalance, organic flax seed (not flax oil), low-dose DHEA cream and natural, paraben-free progesterone cream.

Follow and implement the 12 tips in this article and you will look and feel your best, reduce the severity of hot flashes, sleep better, lose excess belly fat and other symptoms associated with menopause.

Keep a positive mindset and nurture yourself. Give your body the support it needs. Honor and embrace the process and transition into menopause as a time of personal growth, wisdom and empowerment.

It's important to note that what works for one woman, may not work for another. Each woman's body is different with unique hormone levels and lifestyle issues. All factors must be taken into account.

Take the hormone balance test to help identify the possible underlying causes of your menopause symptoms.

As a holistic nutritionist and functional health practitioner with over 25 years of experience, my philosophy is to identify the root cause of your hormone imbalances and any underlying health issues, slowly "peel away the layers of the onion," and design a healing protocol and comprehensive LIFESTYLE plan specific to your unique biochemistry so you can heal, experience vibrant health, balanced hormones, and look, think and feel better than ever for a lifetime. I consult with men and women around the world via telephone or Skype and with clients locally in the Phoenix area. Schedule a free 15-minute consultation!

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