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Solutions for Seven Symptoms of Perimenopause (cont'd)
By Karen Berney
| Vaginal dryness/itching: As estrogen drops, vaginal and urethral tissues can become thinner, resulting in the production of less moisture and painful intercourse. |
| Susan Lark, M.D. |
Ann Louise Gittleman (ALG) |
Christiane Northrup, M.D. |
| Vaginal lubricants or moisturizers plump up the cells lining the vagina. Avoid antihistamines as they dry out mucus membranes. Regular sex relaxes the pelvic muscles & improves blood flow. Practice Kegel exercises for improved muscle tone and blood supply in pelvic area. |
Topical estriol (a natural estrogen that does not stimulate growth of breast or uterine tissue) "works wonders." You need a doctor's prescription for estriol, which you purchase at a formulary pharmacy. |
Use vaginal lubricant during intercourse. Topical estrogen cream, vitamin E suppositories, systemic estrogen therapy (low-dose Premarin or Estrace cream) or increased use of phytoestrogens such as soy. |
| Sleep Disturbances: Hot flashes or night sweats can cause sleep disturbances such as awakening in the middle of the night and early morning. |
| Susan Lark, M.D. |
Ann Louise Gittleman (ALG) |
Christiane Northrup, M.D. |
| Valerian root:150-300 mg about 45 minutes before bed has a mild sedative effect, but also dries out tissues.
Passionflower:Maintains blood levels of serotonin, the brain neurochemical that promotes sleep. Make a tea of 1 tsp. of dried passionflower leaves before bed.
5-HTP: (5-hydroxytryptophan) an amino acid and precursor to serotonin. Try 50-100 mg to help you sleep.
Chamomile: Reduces anxiety. Steep 2-3 heaping tsp. of chamomile flowers in 1 cup of boiling water.
Kava root: A potent sedative and anti-anxiety herb. Try 140 mg before bed.
Aromatherapy with lavender: Lavender increases the alpha brain waves associated with relaxation. Add lavender oil to a bedtime bath.
Melatonin:Produced by the pineal gland, the hormone that regulates the body's natural rhythms. Take 1 mg at bedtime.
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Many symptoms of perimenopause are due to imbalances in blood sugar. To balance blood sugar, include protein, fats (olive oil and flaxseed oil) and low- glycemic carbohydrates at all meals. Breakfast could be a protein source (eggs, smoothie) and a slice of whole grain or sprouted grain toast with a pat of butter or drizzle of flaxseed oil. At lunch and dinner include at least 3-4 oz. of lean protein from fish, poultry, beef, lamb, seafood or tofu/tempeh and one tbsp. of olive or flaxseed oil or nuts or seeds such as almonds, sunflower seeds. Eat lots of steamed veggies of various colors (spinach, squash or sweet potato or peas, red peppers, cabbage, eggplant) and a leafy green salad. Dessert could be fresh fruit or a frozen fruit dish.
Low magnesium status has been linked to poor sleep. Take 400 mg in oxide form before bed. |
Natural Progesterone: ¼-½ teaspoon at bedtime.
Kava Kava: 150-210 mg 1 hour before bedtime.
Valerian: If kava kava does not work add valerian in capsule form, 150-300 mg of a product standardized to 0.8 percent valerenic acid at bedtime.
Melatonin: 0.5-3.0 taken one hour before bedtime. Bedroom must be dark for melatonin to work.
5-HTP: Start with 100 mg 3 times daily and gradually increase over several months to 200 mg.
Northrup notes that even natural aids are not drugs and often take weeks to work. They also lose their efficacy over time, so use them sparingly and consider how diet, exercise, bedtime rituals and removing emotional stress may be contributing to poor sleep.
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| Weight Gain/Food Cravings: Brain chemicals like serotonin also fluctuate close to menopause. Diminished levels of serotonin may intensify food cravings, especially for carbohydrates & high-glycemic foods+ like baked potatoes, white bread & rice, pasta, raisins, pineapple. Low-glycemic foods include black beans, lentils, green veggies, peaches, strawberries, cottage cheese, sweet potatoes, mushrooms, multi-grain breads. |
| Susan Lark, M.D. |
Ann Louise Gittleman (ALG) |
Christiane Northrup, M.D. |
| Fight sweet cravings with snacks like whole grain bread with almond or sesame butter. Snacks that contain healthy oils and protein and complex carbohydrates cause blood sugar to rise, peak and drop slowly, thereby controlling cravings. Eating mildly salty food like miso also works. Take 50-100 mg 5-HTP with 25-100 mg of B-complex to stabilize blood sugar. |
Cravings often can stem from magnesium-calcium imbalance. Take both minerals in ratio of 2:1 in favor of magnesium. Amino acid L-glutamine, 500 mg 2 times a day may knock out sugar cravings. ALG's The Fat Flush Cookbook is a five-point lifestyle plan for weight loss: 1. Detoxify the liver with unsweetened cranberry juice; 2. Eliminate gluten-rich grains and dairy foods that promote water retention; 3. Eat fats that speed up fat burning; 4. Combat excess insulin with rainbow colored fruits & vegetables; 5. Balance blood sugar by eating every 3 hours before you are hungry. |
L-glutamine, 1,000 mg daily with lunch to stop sugar cravings. Stevia is a natural sweetener. Try a small bite of a Keto Bar, high in protein and healthy fat, for something sweet besides brownie or cake. Stabilize blood sugar by eating frequent, smaller meals with balance of protein & colorful fruits & vegetable. Aim for diet of 40 percent protein, 35 percent low-glycemic carbohydrates+, 25 percent healthy fats (flaxseed, pumpkin seeds, cold-water fish). |
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Pictures: DCI |
Contributors: Karen Berney is a free-lance health journalist |
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