Learn About Supplements for the Relief of Menopause Symptoms
Life is full of changes to our surroundings, relationships and even our bodies. Menopause can be a difficult change all women experience. Cooper Clinic Preventive Medicine Physician Riva Rahl, MD, Medical Director of Cooper Clinic Platinum direct medicine practice, addresses menopause basics to help women better navigate this phase of life.
In short, menopause is not a disease or disorder but rather a natural biological process that marks the end of a woman’s menstrual cycle. The final menstrual period a woman has marks the beginning of menopause and is officially diagnosed after there hasn’t been a period for 12 consecutive months (with no other obvious health concerns). This biological stage can occur naturally or be induced when premenopausal women have their ovaries surgically removed. Women who experience induced menopause often have more severe symptoms.
Genetics, family history, ethnicity, and lifestyle factors such as physical activity, smoking status, and weight can affect the age of menopause. While the average is age 51, women typically experience natural menopause between ages 40 and 58. The biggest predictor of menopause onset is the age our mother entered menopause. (Interestingly, a cross-sectional survey of 22,484 women conducted in the U.S. found geographic age variations. Southern women reported menopause 10.8 months earlier than Northeastern women, 8.4 months earlier than Midwestern women, and 6 months earlier than Western women.)
Physical changes leading up to the final menstrual period typically begin 4 to 8 years earlier. This transition phase is perimenopause. Perimenopause begins with irregular menstrual cycles and lasts one year after the last menstrual period. Menopause happens because a woman’s ovaries stop producing the hormones estrogen and progesterone. Irregular menstrual periods may be the only change some women experience during perimenopause. However, more than 60 percent of North American women experience other menopause symptoms as estrogen and other hormone levels decline.
Menopausal symptoms
The symptoms of menopause can be uncomfortable and disrupt one’s daily lifestyle and routine. “The most common menopausal symptoms include hot flashes, night sweats, reduced energy levels and difficulty sleeping,” states Dr. Rahl. One can also experience mood changes and even memory loss and vaginal dryness during this transitional phase.
So, what causes these physical symptoms to occur? “They are due to the relative lack of estrogen and progesterone that happens when the ovaries stop producing the amount of these hormones as before.” Dr. Rahl explains.
During this time, the bones also undergo change and become less dense, making women more likely to experience fractures and develop osteoporosis. Post-menopausal women can also become more vulnerable to developing heart disease. Eating a balanced diet with heart-healthy and calcium-rich foods is important to keep the heart and bones strong.
These are common perimenopause signs and symptoms:
Hot Flashes
Hot flashes in menopause are a vasomotor response to a lack of estrogen. A hot flash is the body’s way to cool itself. Some women feel suddenly warm, while others feel intense heat. Hot flashes are typically felt and seen as redness of the upper face, neck, and torso created by the widening of the blood vessels, increased skin temperature, and increased blood flow. Of menopause symptoms, hot flashes are the most common. About 75 percent of women experience hot flashes during this time. Most women experience hot flashes for up to about two years, but some women have them much longer.
Disrupted Sleep
Some women find it more difficult to get a good night’s sleep during this time of life. While sleep hygiene can improve sleep quality, dietary supplements may also help.
Night Sweats
About two-thirds of women experience hot flashes and/or night sweats caused by the drop in estrogen levels. Night sweats happen when hot flashes occur during sleep, and heavy sweating wets sleepwear and bedding that awakens the sleeper.
Mood and Thinking Changes
With perimenopause, established hormonal rhythms are disrupted. Premenopausal women often complain of increased irritability, depression, and new difficulties in thinking. Changes may be attributed to changing hormonal rhythms and/or lack of sleep due to night sweats. However, midlife is stressful for women, and balancing aging parents, children, careers, and relationships may be contributing factors.
Vaginal Dryness
As estrogen and other hormone levels decline, vaginal tissues may become thinner and dry, causing discomfort, pain, burning, or soreness.
The North American Menopause Society, the American Society for Reproductive Medicine, and The Endocrine Society agree that most healthy, recently menopausal women can use hormone replacement therapy (HRT) and other prescription medications to relieve menopausal symptoms. Hormone replacement therapy is the gold standard for the treatment of menopause symptoms. However, each woman’s health is unique, and prescription medications may not be appropriate or preferred for all women.
Cooper Complete Menopause Health is a soy-free supplement formulated with magnesium and a proprietary black cohosh, passionflower, and lemon balm blend. Menopause Health is designed to support a woman’s changing body during menopause†.
Passionflower (passiflora incarnata)(aerial part)
This climbing vine with white and purple flowers has been used since the 16th century to treat anxiety and sleep. Researchers believe that passionflower supplements may work by increasing levels of gamma-aminobutyric acid (GABA), a chemical the brain makes to help regulate mood.
A pilot double-blind randomized controlled trial with 36 adults diagnosed with generalized anxiety disorder found no significant differences in anxiety between the subjects who took oxazepam (brand name Serax, a benzodiazepine) and those who took passionflower. In addition, the participants who took passionflower had few issues with job performance compared to the participants who took oxazepam.†
In another study, participants who took passionflower experienced a significant reduction in menopause symptoms including headaches, depression, insomnia, and anger, compared to the control group.
Black Cohosh (Actaea racemosa)(root)
Although black cohosh, a flowering perennial plant native to North America, can grow to 10 feet tall, only the plant’s roots and rhizomes (underground stems) are used in supplements. Researchers aren’t sure which compounds in black cohosh are beneficial but suspect synergistic activity of phytoestrogens and triterpenes compounds in this herb. Triterpene glycosides found in black cohosh extract act synergistically with phytoestrogens to suppress the excessive secretion of luteinizing hormone (LH).
LH is a hormone produced in the pituitary gland that helps control the menstrual cycle and triggers the release of an egg from the ovary. An LH blood test helps confirm the start of menopause. Sudden increases in LH secretion, which occur in response to declining estrogen levels, may be responsible for many of the symptoms associated with menopause.
Researchers have studied the effectiveness of black cohosh in relieving menopausal symptoms for decades, and the evidence suggests it is safe and effective at reducing them, primarily hot flashes and possibly mood disorders. More than 1,400 studies have deduced that this ingredient can reduce hot flashes by regulating estrogen levels. Black cohosh is widely used in Europe and is approved in Germany for premenstrual discomfort, painful menstruation, and menopausal symptoms.
In an open-label trial studying black cohosh, 80 percent of the 629 subjects reported fewer menopausal complaints after 4 weeks, and 50 percent reported a complete disappearance of symptoms within 6-8 weeks. Studies have also shown black cohosh supports emotional well-being by promoting a sense of calmness, along with a positive mental outlook.
Lemon Balm (Melissa officinalis)(leaf)
Although called lemon balm, it is not related to lemon or lemongrass. A member of the mint family, this herb gets its name from its lemon scent.
It has been used since the Middle Ages to reduce stress and anxiety, promote sleep and relieve indigestion. Anxiety and sleep issues are common during menopause. A meta-analysis of randomized controlled trials in adults with depression and/or anxiety shows that using lemon balm significantly improved mean anxiety and depression scores compared with placebo.
Magnesium
Migraine sufferers are predominately female, with women 70 percent of migraine sufferers. Some evidence suggests hormonal migraines are caused by changing estrogen levels. According to the American Migraine Association, daily magnesium supplementation has been shown to be effective in preventing menstrual-related migraines, especially in women who suffer premenstrual migraines.
The Institute of Medicine recommends that adult women ingest 320 mg of magnesium daily. While magnesium is found in many foods (the richest sources are nuts, legumes, dairy and some fish), it is estimated that more than 60 percent of US adult women consume less than 230 mg per day.
Bonus Content
Cooper Fitness Center Professional Trainer Angela Horner shares exercise tips for menopausal women.
