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[BrightLight]

I am new to the awareness my hormones have played a part in me feeling less than 100% for the past year - I am not using HRT right now.

Things I did before and need to do more of now, lifestyle related:

Eat regularly - I can't afford to skip meals, eat on the run, every few hours I eat something for blood sugar levels.

Hair - I wash it less often and massage my scalp more, seems to help with the changing texture and quality, dry then greasy and sore scalp. I have a great hairdresser that makes me feel 'normal' about the changes, because I miss my hair having bounce and behaving (boo hoo )

Skin - disaster! Redness caused by heat, blotchy and losing tone, really lost a lot of 'fat' or it's shifted!  It wouldn't take on moisture for ages, so I started using less products and added a mineral water spray before moisturiser and to cool my face down when it was 'angry'.

Mindful Breathing - added two sessions into my routine, morning and evening, 10 minutes each time, calming, focussing and letting all the 'worry' go.

Strength - pacing, stopped overdoing things, noticed my energy levels couldn't cope with gardening non stop for hours and pushing myself, so I have changed, I now do everything I ever did but not all at the same time

Specific things that are still challenging but less so:

Sleep: I started not feeling tired at bedtime, I would have to literally wait until I was exhausted to go to sleep, the sleep was unrefreshing.  My anxiety was always worse late at night, worrying and then worrying about how my sleep had changed, I was waking with adrenalin surging in the mornings, feeling completely fearful. 

Strategies that have helped:
1. I accept that my sleep isn't how I would like it.
2. I let the anxiety happen, detach and try to ignore it.
3. I have various apps on my phone, with music or guided sleep relaxations
4. I no longer expect good sleep and when I get it, it's fantastic. 
5. Recently I began night 'sweats', I saw my homeopath, took a remedy and the heat doesn't wake me anymore, it's still there, but low level, the same with the heat in my face.

Anxiety:
This is the biggie for me, mostly related to my symptoms that I didn't know where menopause.  Why is my skin red? Why do I feel nauseas? Why are my feet freezing?  Why have I got a burning sensation on my face in a particular area? Why is my t-zone greasy?  Why have I come over with flu like symptoms that have now gone? Why is my nose stuffy and I am sneezing?  Why is my face looking different, more lines all of a sudden?  Why am I feeling shaky?  Why can't I motivate myself? Where has my determination gone?

I was having rising panic, towards the end (before being told menopause) I was having panic attacks, I was trying to overcome something without success.  Now, the symptoms are almost gone and I can't tell you whether that is my acceptance of 'change' or because my hormones are balancing or because I increased the following support:

1) Vitamins that I increased: B12, B6, B5, Vitamin E, Magnesium, Vit C with zinc. Probiotics, Vitamin D. Hemp Oil for Omega's
2) Added more protein to my diet (I am a vegetarian), more pulses, wholegrains, flaxseed, pumpkin seeds, sunflower seeds and Hemp Protein. Protein has a calming effect on me.
3) Homeopathy - I have used homeopathy for many years, I have successfully used it to curb anxiety, to get me in a place to more easily accept the natural changes that are happening.  I use a qualified homeopath and do not guess myself what remedies to take.
4) I began regular accupuncture last year - I have always been able to 'balance' my body myself and I felt totally unable to do it - after each session ALL my symptoms went away.  If I entered the room with a burning face, it was gone, if I entered in a fear state, it was gone, if I entered with pain in my hip, it was gone.  Yes, the symptoms returned but not for a good while and only just before my next session (every 4 weeks).  No doubt in my mind that the treatment support ME to ride the waves of change and adjust. 
5) Excercise hasn't really helped me so far, I usually feel totally exhausted afterwards and I think that has something to do with feeling totally exhausted BEFORE menopause symptoms.
6) Personal focus - I added things into my life that gave me immediate confidence, if I didn't feel 'myself' and didn't fancy doing things I used to do, or felt too tired, I realised that rather than get down about it and give myself a hard time I embarked on several small projects/goals that I could do easily and use as a booster.

Symptoms that have come and gone fleetingly since periods have vanished (for a while or for ever??? I don't know yet) 

- burning and sense I wanted to go to the toilet. Not sure if bladder or vagina and it was happening at the end of my periods for the last year or so (?) - I increased pelvic floor excercises and now do these a few times a day wherever and whenever, I made sure not to go to the toilet if I had just been etc Increased water intake - symptoms have gone.  I have vitamin E oil capsules that I will use if I need to, there is no dryness, so I won't be doing that just yet.

- terrible hip and lower back pain, linked to last period where I also had nausea and cramping.  I had a massage and increased my gentle yoga type excercises - I am now aware of the need to move my joints, stretch my muscles and strengthen ligaments more.

All in all the biggest thing I have done is work with the changes, accept them and notice if they are getting worse, sticking around and causing a big problem and if they did I have acted on finding longer term help.  So far, things have come and gone for me except for the sleep and anxiety which have been eased a lot by the things I have done.

I am intending to take some herbs for adrenal support - by that I mean a 'tonic', something to support me 'nutritionally' which is what I see herbs as.  I will use a qualified practitioner to choose them.  I am also going to ask them for herbs to increase moisture in the body as this seems to be the major thing for me with losing hormones, everything is much drier and long term I want to find something to support that (ligaments, skin, hair etc )

I seriously would love to not have this change, it's complicated and effects so many aspects of our bodies and minds, but I am riding the waves and hope to feel a 'new' if not changed me sooner rather than later.  Complementary therapies and lifestyle changes are the cornerstone for me at this point. 

[Ju Ju]

For me, the menopause made existing health issues, such as IBS and low energy levels far worse, added to the new problem of insomnia. I did have hot flushes and night sweats, but they were not too horrendous compared to many others and would not have sought any relief just for that.

I sought help from a homeopathic practitioner and a nutritionist for help with IBS, with the menopause being looked at as well. I spent a lot of money over several years, but nothing really helped consistently. I didn't consider HRT as my sister had breast cancer and because of the risks. But at the late age of 60 I have started HRT, though at a low dose. This alongside dietary changes, more exercise, and a change of attitude has helped. I talked to a counsellor, did a course with a life coach and some work shops all worth doing. I did see a reflexologist, which I loved and would still see if she was still practicing. Not sure how much it helped, but I felt great afterwards.

 I am taking on board that it is as it is. Acceptance means you can relax. My body is doing the best it can and that my job is to look after it as best I can. I have to pace myself. This has been illustrated in the last few days. My Mum is in hospital and my mind wants me to rush around and sort everything, visit everyday, look after my Dad, but I can't. Today, I am resting, so I can tomorrow. Listen to your body.

[BrightLight]

For me, the menopause made existing health issues, such as IBS and low energy levels far worse, added to the new problem of insomnia.

Listen to your body.

I am coming to realise that similarly, my 'weak' spots are being highlighted through menopause and upping my attention to those things has been what I have done so far.  Thanks for your post, it highlights to me that it's a time of 'not knowing' and also experimenting with new things to feel good. x

[Dulciana]

Gosh, Brightlight, what a helpful post.  Thanks a lot for it.   
Dulciana

[karenja]

great post brightlight im on sage tablets strange they helped before quite quickly with night sweats even after a few nights, been on them nearly a week and waking feeling hot and nauseous which I didn't have before x

[CLKD]

The Bad Science web-site is somewhere to look when you are considering alternative therapies ……… Ben has a very dry sense of humour and tries to check out most 'new' stuff offered to people 

[BrightLight]

CLKD - I know that you are joking though it could also be viewed as being a wee bit provocative given the current request from some posters that 'alternative' ways of dealing with menopause are given due respect.

The thing is doesn't he also say that Pharmaceutical companies can manipulate data from trials when presenting their findings - witholding negative data.  Ethics are a huge topic and I really don't believe we have absolute truth for either conventional medicine or complementary.  I agree with this comment and it goes a long way to expressing my viewpoint on discussing alternative options:

" Ben has some important points, but those points are presented very much from an 'illness' perspective. Someday, instead of measuring illness, we will learn to measure healthiness, and we will begin to see the 'whole picture' of natural and pharmaceutical products for illness - and for health.

The simple truth is that patented medicines often do nothing for health, they are designed to fight illness. In many cases, they fight illness very effectively, but reducing the health of the patent. But in most cases, they are simply designed to fight 'symptoms' of an illness, with no real effect on health, or perhaps even a negative effect on healthiness.

Some natural products have similar results. Some natural products also have the potential to improve healthiness, but epidemiology does not measure healthiness, and cannot make this distinction. "

In the context of this thread, what has helped me is to look for where I have HEALTH and try and improve on that as well as ill health and appreciate I have options to manage symptoms whether via patented drugs or alternative methods.

[Dancinggirl]

I do think it is vital to look at lifestyle choices regarding diet, exercise and the amount of sleep and relaxation you have to see if there are some positive and realistic changes one can make to help overall health and boost the bodies ability to help itself. I perceive this as the most natural way to treat anything; you then turn to other methods if this doesn't help.
The aspect of the menopause that is particularly challenging is what it does to our mind - dark thoughts and anxiety descend leaving one unable to think clearly about what is the best course of action with anything in life. 
I would love to know what it is about oestrogen and progesterone that interacts with the brain and helps it stay in positive mode? I think I understood what the private gynae I saw tried to explain about the newer SRRI drugs - my understanding now is that they act on the brain to produce more serotonin which gives a feeling of wellbeing, so are far better than the older style ADs. He was treating his wife with these as she has had breast cancer and is suffering terribly with flushes and night sweats - the SRRI is helping those symptoms as well. I have always been very against any form of AD but after having this in depth discussion with this specialist I can see there is a place for such drugs.
To counter this, what other things can we do to help this terrible anxiety.  We've already discussed Mindful Meditation - a cheap and positive thing for all to try.  St.John's wort has been extensively researched and has shown to have a positive effect on mild to moderate depression. low mood etc. - though the contraindications are well known and St. John's Wort has to be taken with care and advice from a doctor or pharmacist  particularly if you are taking other medication.
Traditional herbs like, Chamomile, Valerian, Hops, passiflora etc. which can be bought in a chemist, health food store or supermarket in pill or tincture form or as a tea to drink, are deemed quite safe. How effective these are I'm really not sure. Certainly switching to Chamomile tea instead of a caffeine drink like coffee or tea could be a good way to go. I actually like Fennel tea with half a teaspoon of honey - fennel is deemed good for the digestion and I like the taste better that chamomile.
One of my main problems is my overuse of painkillers, constant headaches and joints pains when not on HRT mean I rely painkillers too often to get me throughout the day. This results in me having stomach pain and feeling generally unwell - I know I have to stop taking these.  Since going back on HRT I have had far less joint pain and far fewer headaches so far fewer pain killers. I do find Omega 3 seems to help with joint pain but I'm not sure why I get such terrible headaches - I think it is do with my sinuses as they get really dry with changes in atmosphere - lack of oestrogen seems to dry out everything.
DG x

[honorsmum]

Dancing Girl, do you know much about St John's Wort?
As you may remember, I had a horrible time on SSRI' s a few years ago (although it did eventually improve, but only after I'd been through hell with side effects for many weeks). When I first started to feel anxious with peri symptoms, I bought SJW because it's said to be as effective as SSRI s but without the side effects.
However, my GP said I shouldn't take it because it is so similar to SSRI's that it would cause the same side effects. I'm a bit doubtful about the validity of this - I thought the whole point was that it DIDN'T have the same side effects?

[Dancinggirl]

honorsmum - I'm afraid I'm that not clued up about St John's wort but I know it is very popular in Germany as a front line treatment for low to moderate depression. I'm sure if you do an internet search you may be able to find some of the  studies and controlled trials that have been done.  Whether the side effects are the same as SRRIs I am really not sure.  I doubt that St. John's wort would be as powerful as SRRIs and therefore less likelihood of side effects??? Again I must stress that it is still a drug of sorts so should be taken with care and it may be worth talking with a pharmacist to get more information.
My son (who has the language disorder - he is 25 now) really suffers with anxiety and a few weeks ago I started him on a St John's wort tincture every day and his mood does seem to be generally better and I think he is sleeping better as well. I must do some more research myself to see how long he should take it or whether one should have a break of a few weeks.  When I tried St.John's Wort it did upset my tummy. I know with some herbal remedies like echinacea you shouldn't take them for too long a time as there can be a toxic build up.  If in doubt perhaps seek advice from a doctor who specialises in herbal treatment.   DG x

[purplenanny]

This thread is so interesting and informative
Thank you ladies 
PN x x

[BrightLight]

Although I have written about all the things I am doing to balance things, I just wanted to add that it is really really hard to find the solutions. Food and nutrition, including herbs, all have chemical reactions in our bodies; in some ways they can be seen the same as drugs and just like drugs, it can take a while for effect.

The frustration I have encountered is not really knowing what I personally need. That's when I think the relaxation, mindfulness and gentle enquiry of ourselves can come into play. If we can calm, we can look more objectively at what's going on and more likely to stick with a 'plan' and evaluate it.

I've seen such good support for women taking HRT and encouragement to stick with it, I think it's the same with alternatives and lifestyle changes.

Studies of women in Japan who naturally have a diet high in pytoestrogens and show less hormonal disruption than in the west have consistently had this diet, that's where I think we can definitely question whether phytoestrogens will work for us. Short term change doesn't seem to 'work'. It's a slow process.

Saying all that I am starting to appreciate the complex knock on effect of everything in our body. St Johns Wort raises seratonin but other things do as well and foods can raise it and stress effects it, sleep too. It really is a tricky balance. That's why I recommend seeing a specialist if you are going to make nutrition or herbs a focus for your healing.

I am agreeing that adding chamomile tea just when you are stressed isn't likely to have a big impact but drinking 2 cups of green tea regularly might have an antioxidant effect over time.

The treatment of anxiety and depression is fascinating and quite a bit of research is going on that looks at the complex interplay of nutrition on brain responses and finding non pharmaceutical ways of correcting the imbalance. Supplementation of amino acids etc. lots of interest in the impacts of nutrition in autism and adhd as well. The notion that the body assimilates or processes differently and that 'medicine' in the future might be the addition of these missing nutrients. The realisation that despite changing diet, it might not make a difference as the body can't process it or use it correctly.

It doesn't seem too far fetched to think that some of us are particularly 'brain sensitive' to oestrogen and progesterone and that the fluctuations compromise brain function in some way. Meanwhile finding the 'missing' link to compensate for that is still a trial and error thing. I've had great success with valerian for anxiety. Not tried St. John's wort.

[honorsmum]

You make some great points, BrightLight.

The first time I had osteopathy, including cranial, I had a "healing crisis" afterwards - I felt nauseous, was retching and felt like I was going through some kind of detox for a couple of days afterwards. Obviously, I was very sensitive to whatever it was the treatment released.

Likewise, when I was prescribed antidepressants, I had a severe reaction to the initial dose and subsequent awful side effects to a lower dose - despite my GP insisting that this dose was sub-therapeutic.
It strikes me as strange that my daughter's ADHD meds (which are basically stimulants) are dosed according to her weight, but things like pain relief and antidepressants/sedatives are not. It seems to be more a case of standard doses. In my case, with regards to antidepressants, my GP decided that the side effects were because the dose was too low, and increased my dose - baffling logic?


This is what scares me about trying HRT, I guess - knowing how to tailor to individual need.

[BrightLight]

Honorsmum - the logic is definately baffling and I think shows how sensitive our systems can be.  I can relate to your 'healing crisis' experience, I am really sensitive to things and HRT also concerns me on this front, it's so annoying actually  

It took me years to validate my suspicion I was sensitive to dental anaethestic, my heart would pump and I would have near on anxiety attacks, my current dentist explained that there was adrenalin in some preparations, designed to direct any bleeding towards the heart......I now take the 'risk' of bleeding over the adrenaline and have injections without.

 

[Dulciana]

Has anyone tried Reflexology?  I've found that massaging my feet in the bath with an aromatherapy bath gel is really soothing and calming.  Can anyone tell me a bit about Reflexology being used to treat menopausal symptoms?  Thanks!