Health Notes, October 19th 2008, by Sarah Stacey

Natural ways to end hot flushes

Several readers have asked for natural remedies to ease menopausal symptoms, particularly hot flushes and night sweats. Susan, 53, says her life is miserable due to the ‘almost continual’ sweating, fatigue and consequent depression to which her GP showed ‘a total lack of compassion’.  So I rang consultant gynaecologist Michael Dooley – my co-author on Your Change Your Choice: The Integrated Approach to the Menopause – to confer.

He suggests Meno-Herbs2, a supplement containing small quantities of several phyto-(plant)estrogens plus a heart-protective compound.  ‘Several studies have demonstrated the helpful role of plant oestrogens.  My patients find the combination in Meno-Herbs 2 extremely beneficial, and we are currently auditing our results.’ One said her menopausal symptoms have gone and her joie de vivre returned.  Another forgot for a week and couldn’t think why she had hot flushes again; they vanished when she resumed Meno-Herbs 2.  (Pharmacist Shabir Daya says you can safely take it longterm.)

Yoga can reduce hot flushes and night sweats among women going through menopause, and also seems to sharpen mental function, according to researchers in India.  They randomly assigned 120 menopausal women to yoga practise, or to simple stretching and strengthening exercises five days a week for two months.  The yoga postures, breathing and meditation were all aimed at slowing down the mind.  Learning to synchronise breathing with body movements, relaxation and rest was a key component.

After eight weeks, women in the yoga group reported a significant reduction in hot flushes, night sweats and disturbed sleep, but not the women in the control group.  Also, the yoga group did significantly better in a ten part test of memory and intelligence.

‘Yoga postures and breathing techniques can definitely help hot flushes and also general anxiety,’ comments Michael Dooley.  ‘If patients are worried having cervical smears, I get them to do retention breathing.’  (Inhale through your nose to a count of four, hold gently for seven and exhale slowly through your mouth for eight; repeat five or six times twice daily.  Use this when you want to calm down and if you feel a hot flush coming on.)

Specific triggers for hot flushes include alchol – avoiding it completely banished one friend’s profuse hot flushes – also  hot and/or spicy foods, and caffeine (coffee, tea, chocolate).  Eating every three hours has been shown to help, but do avoid too much sugar and starchy carbs. Dehydration is a huge issue: ‘try to sip eight large glasses of cool, pure water through the day, mostly between meals’ Michael suggests. 
Finally, take exercise:  it prods the adrenal glands into releasing a hormone called androstenedione, which is converted to a form of oestrogen in fat cells. Getting overstressed however can block it, because the adrenal glands switch to producing stress hormones.  Another good reason to practise yoga… Iyengar yoga teacher Hannah Lovegrove recommends The Woman’s Yoga Book by Bobby Clennell, which gives comprehensive information on yoga poses and breathing techniques for PMS and menopause.  At my request, Hannah has also put up some simple yoga routines on her website (hannahlovegrove.co.uk), which follow the principles of the Indian study.

To find a qualified yoga teacher locally, www.iyengaryoga.org

Meno-Herbs 2 by At Last Naturals, £17.95 for 90 tablets (£17.05 with your 5% discount), from Victoria Health, just click here.

To order a copy of YOUR CHANGE YOUR CHOICE by Michael Dooley FRCOG & Sarah Stacey (pub Hodder Mobius) for £5.99 (rrp £7.99), from Amazon, just click here.

New holes for old earrings

A useful tip for those of us with pierced ears from Belinda Hadden, who runs www.HeavenlyNecklaces.com, a fabulous ‘flash trash’ jewellery business.  ‘Rather than having surgery to sew up over-stretched holes from wearing too heavy earrings, just have a new hole pierced a couple of millimetres away from the original; earrings should cover the slot.’   NB do go to a reputable ear piercer please to avoid infection.

Website of the week:  www.pinkyourparty.org
Throw a pink-themed party – we love tea with fairy cakes and meringues – and help raise funds for Breakthrough Breast Cancer. It’s win, win!