Symptoms of the menopause can vary widely from one person to another, not just in form but also in severity. Common issues experienced by menopausal women include weight change, insomnia, loss of bone density and changes in both mood and cognition. Perhaps the most common symptom of all, however, is the experience of hot flushes. It has been suggested in one study that 75% of women over 50 may suffer from hot flushes on occasion.
Hot flushes seem to be caused by declining oestrogen levels in the body, which can cause blood vessels to dilate. This increased volume of warm blood flowing under the surface of the skin leads to overheating or sweating, with symptoms lasting around ten minutes on average. These hot flushes, together with being uncomfortable and potentially embarrassing, can also have other impacts. They may, for example, make sleep more difficult as the body overheats.
Traditionally this drop in oestrogen has been treated chemically with hormone replacement therapy (HRT) but there have been concerns as to the potential side effects. Some experts believe that HRT may increase the chances of suffering from a number of cancers, for example, so alternative therapies have become of ever more interest.
Separate studies suggest that a large number of women rely on natural remedies to relieve the symptoms of the menopause. One study of 886 women aged between 45 and 65 found that 37% of menopause sufferers have tried at least one natural remedy. Among women who used these therapies, over 89% of women claimed they found them to be either “somewhat helpful” or “very helpful”.
Another study of 397 women suffering from the menopause found that almost a quarter admitted to taking herbal remedies within the last six months, whilst 68% said it eased their symptoms.
So, what natural remedies may offer assistance for ladies suffering from hot flushes?
Phytoestrogens
Phytoestrogens are chemicals derived from plants that seem to mimic the behaviour of estrogen in the body. As many of the symptoms of menopause seem to derive from declining estrogen levels, these phytoestrogens therefore may play a part in offsetting this natural decline.
Whilst there are a number of different types of phytoestrogens, some of the best-known are called “isoflavones”. In turn, some of the best-known sources of isoflavones are red clover and soya. Fortunately, considerable resources have been invested over the years into the study of these plant-based supplements, and their abilities to impact the symptoms of menopause.
Red Clover
In one experiment, women suffering from the symptoms of menopause were provided either with 80mg of red clover isoflavones per day or a placebo. They were then asked to record the frequency of hot flushes they experienced over a period of twelve weeks. The researchers found that the group being supplemented with isoflavones saw a 44% decrease in hot flushes over the study period; a significant improvement.
Like so many natural remedies, however, there is some evidence to suggest that red clover may also have other positive impacts on health. Studies suggest, for example, that red clover isoflavones may also help to reduce cholesterol levels,
Soya
Soya has long fascinated nutritionists. As an important part of the diet in many Asian countries, we can assume that it must be quite safe when taken over long periods of time. That said, soya is also a rich source of isoflavones, and there is mounting evidence that dietary soya, or soya-based supplements, may have a beneficial impact on menopause symptoms.
In one study, 177 women suffering hot flushes as a result of the menopause were given 50 mg of soya isoflavone per day. The researchers found that it was effective at reducing both the “frequency and severity” of hot flushes and concluded that soya isoflavones “provide an attractive addition to the choices available for relief from hot flushes”.
Interestingly, it seems that whilst the greatest body of research on the benefits of soya pertain to hot flushes, there is evidence to suggest that it may offer other benefits. Scientists have found evidence, for example, that soya-rich diets can also positively influence mood swings and sleep disturbances.
Black Cohosh
Black cohosh is a plant-based supplement that has grown significantly in popularity in recent years. In one study to assess its activity, a chemical extract of the black cohosh plant was given to menopausal women. Interestingly, the scientists found that patients receiving black cohosh saw similar levels of improvement in menopause symptoms as have been reported by women undergoing HRT.
Another study examined dozens of past experiments involving black cohosh, and not only confirmed that it seems to have a positive impact on hot flushes, but may also help with “profuse sweating, insomnia and anxiety” – all potential symptoms of the menopause.
It is worth mentioning here that the research seems to suggest that black cohosh is most effective when taken in early menopause. The positive impacts seem to decline as the menopause develops.
St John’s Wort
St John’s Wort is a traditional herbal remedy, used for generations for the control of hot flushes and other menopause symptoms. But is there any scientific evidence that it is actually effective?
One group of researchers provided a group of 111 women with 900mg of St John’s Wort per day for a period of 12 weeks. All women were chosen because of repeated hot flushes, and the frequency of these symptoms was then recorded. The results were impressive, with 76% of patients reporting that their hot flushes had either “diminished” or “disappeared completely”.
In another study, menopausal women were treated either a combination of St. John’s Wort and black cohosh or a placebo. After 16 weeks they found a significant decline is the symptoms of hot flushes, including an improvement on the psychological aspects.
Comparing the impacts of both black cohosh and St. John’s Wort, nutritionists concluded that while black cohosh seemed to be more effective for the treatment of hot flushes, St. John’s Wort was beneficial for improvements in “mood disorders” related to the menopause.
Conclusion
In conclusion, it is worth quoting from a scientific study assessing the impacts of natural remedies on the menopause. The researchers in question found that “soy isoflavones, red clover isoflavones, black cohosh, and vitamin E are commonly used to treat [hot flushes] and may be considered in women with mild symptoms”. They furthermore stated that “these herbal remedies appear to be safe when used for short durations”.
In other words, if you’re struggling with hot flushes as a result of the menopause then there are a number of remedies that you could consider, many of which seem to have a noticeable positive impact on the symptoms of the menopause.
This article was produced by the health experts at Simply Supplements.