Menopause Relief

How else can I help my symptoms?
Hot Flashes. A hot environment, eating or drinking hot or spicy foods, alcohol, or caffeine, and stress can bring on hot flashes. Try to avoid these triggers. Dress in layers and keep a fan in your home or workplace. Regular exercise might also bring relief from hot flashes and other symptoms. Ask your doctor about taking an antidepressant medicine. There is proof that these can be helpful for some women.
Vaginal Dryness. Use an over-the-counter vaginal lubricant. There are also prescription estrogen replacement creams that your doctor might give you. If you have spotting or bleeding while using estrogen creams, you should see your doctor.
Problems Sleeping. One of the best ways to get a good night's sleep is to get at least 30 minutes of physical activity on most days of the week. But, avoid a lot of exercise close to bedtime. Also avoid alcohol, caffeine, large meals, and working right before bedtime. You might want to drink something warm, such as herb tea or warm milk, before bedtime. Try to keep your bedroom at a comfortable temperature. Avoid napping during the day and try to go to bed and get up at the same times every day.
Memory problems. Ask your doctor about mental exercises you can do to improve your memory. Try to get enough sleep and be physically active.
Mood swings. Try to get enough sleep and be physically active. Ask your doctor about relaxation exercises you can do. Ask your doctor about taking an antidepressant medicine. There is proof that these can be helpful. Think about going to a support group for women who are going through the same thing as you, or getting counseling to talk through your problems and fears.
How can I stay healthy as I age?
There are a lot of ways to stay healthy during this time in your life. These steps are more likely to keep you healthy than just taking hormones:

Be active and get more exercise. Try to get at least 30 minutes on most days of the week. Try weight-bearing exercises, like walking, running, or dancing.
If you smoke, quit. Ask your doctor for help. You also can visit this special section of the NWHIC web site: www.4woman.gov/QuitSmoking
Eat healthy.
Eat lots of whole grain products, vegetables, and fruits.
Choose foods low in fat and cholesterol.
Get enough calcium to keep your bones strong. Before menopause, you need about 1,000 mg of calcium per day. After menopause, you need 1,500 mg per day.
If you drink alcohol, limit it to no more than one drink per day.
Control your weight. Ask your doctor what a healthy weight is for you.
Talk with your doctor and get regular check-ups:
Discuss bone health. Ask if you are getting enough calcium and vitamin D. Get a bone density test if you’re over 65, or if your doctor says you have a high chance of getting osteoporosis. Ask about taking medicine to help preserve bone and slow down bone loss.
Have your blood pressure, cholesterol, and blood sugar checked.
Have a breast exam and a breast x-ray (mammogram).

Fennel Herb: In traditional medicine fennel has also been used to treat stomach and upper respiratory disorders. In Chinese medicine fennel has also been used for centuries in treating hard to heal snakebites, for which the powdered herb is used as a poultice; and for cholera, backache, and bedwetting, usually combined with other herbs.

Fenugreek 4:1: In traditional medicine fenugreek has been used for millennia as a medicinal herb as well as a spice in Egypt, India, and the Middle East. Its medicinal uses include fever reducing and treating mouth ulcers, bronchitis, chronic coughs, and chapped lips, for milk promotion, as a digestive aid, for cancers, and others. In Java is was reported as used in hair tonics for treating baldness. Fenugreek was first introduced into Chinese medicine in the Sung Dynasty (1057) and has since been used as a nutrient in treating kidney ailments, beriberi, hernia, impotence and other problems.

Alfalfa Extract 5:1: In traditional medicine alfalfa has been reportedly used as a nutrient to increase vitality in humans; also as a diuretic and to increase peristaltic action of the stomach and bowels, resulting in increased appetite. More recently for the treatment of asthma and hay fever.

Saw Palmetto Berry 4:1: In traditional medicine it has been considered expectorant, sedative, diuretic: used to treat inflammation; also for colds, coughs, and migraine; suppository of powdered herb used as a uterine and vaginal tonic; also a folk cancer remedy.

Wild Yam (Mexican) 6%: In traditional medicine it has also been used for rheumatic conditions, gallbladder problems, colic, dysmenorrhea and cramps. Also considered an anti-inflammatory.

Licorice Root 3%: Known for its direct effects on the endocrine system and as an antihepatotoxic agent in treating liver disorders such as cirrhosis and hepatitis. It also has uses as an expectorant for coughs and Bronchitis and as an anti-inflammatory. When Licorice Root is added to compounded herbal formulas, it acts as a modulator of the other ingredients enhancing their properties.

Blessed thistle 4:1: Has been used in traditional medicine as a diuretic, appetizer and in folk medicine for anorexia, dyspepsia, colds, fever, and as a poultice for wounds and ulcers.

Mother Wort: traditionally used as a cardiac tonic, nervine with specificity for the reproductive tissues , antispasmodic. Studies in China have shown that extracts have anti-platelet aggregation actions and decrease the levels of blood lipids.

Dandelion Root 4:1: In traditional medicine it has been used for various liver and spleen ailments as well as for heartburn and chronic rheumatism and stiff joints. In China, it has been used for more than 1,100 years for treating breast cancer and other breast problems.

Dong Quai 4:1: Traditionally used for various menstrual disorders, including suppressed or painful menstruation. It has also been used to relax uterine muscles, improve uterine blood flow, reduce pain and inflammation, and improve live metabolism.

Damiana 4:1: In traditional medicine is reported to be a tonic that has been used by various cultures as an aphrodisiac. In fact, the plant was formally given the species name, aphrodisiaca. Its tonic action is said to improve sexual function. At least one scientific study with animals supports its use for enhancement of sexual performance.