Menopause

What natural remedies can help you cope better with menopause?

Hot flashes, irritability, vaginal dryness… these are the symptoms women experience when menopause sets in. While hormonal treatments are available, some women prefer natural alternatives, such as herbs in various forms. Your pharmacy offers its latest line of dietary supplements to address sleep issues, hot flashes, water retention, and more…

Hot flashes, one of the most common symptoms of menopause, are caused by hormonal fluctuations that disrupt the body’s temperature regulation. These sudden sensations of intense heat can occur several times a day and disrupt sleep.

Hormonal changes also affect the nervous system, which can lead toincreased irritability, mood swings, or even anxiety or mild depression.

Declining estrogen levels often lead todryness of the mucous membranes, particularly in the vagina, which can cause discomfort during sexual intercourse or irritation.

Water retention and weight gain, particularly in the abdomen, are common symptoms caused by a slowing metabolism and changes in fat distribution.

Night sweats and hormonal imbalances can disrupt sleep cycles, leading to chronic fatigue and low energy.

What is menopause?

Menopause is a normal physiological process characterized by the cessation of ovulatory cycles due to a decline in ovarian function.

Postmenopause is the period that follows menopause (on average around age 55) in women. It is characterized by a number of symptoms that can be more or less bothersome—such as hot flashes and sleep disturbances—which result from significant hormonal changes caused by the cessation of ovarian function. 

Physiological menopause is defined bythe absence of menstrual periods for one year, typically around age 50; however, entering menopause between the ages of 41 and 58 is considered normal.

When this occurs before the age of 40, it is referred to as “early menopause,” most often due to non-iatrogenic ovarian insufficiency; it requires hormone replacement therapy to prevent cardiovascular disease and osteoporosis.

It is worth noting that smoking tends to bring forward the age of menopause by one or two years. Conversely, obesity can delay it.

A number of symptoms may begin before menstruation ceases completely during the so-called “premenopausal” period:

• Changes in menstrual flow and cycle length
• Hot flashes, night sweats
• Vaginal dryness, painful sexual intercourse
• Skin aging
• Urinary problems, including frequent bladder infections
• Constipation, diarrhea
• Joint pain, muscle pain
• Weight gain
• Possible osteoporosis
• Personality and/or mood changes

However, it’s important to approach this new stage of life with calm and not view it as a loss of femininity.

How can naturopathy help relieve menopausal symptoms?

To combat hot flashes:

• Avoid triggers (spicy foods, bright lights, heavy comforters, predictable emotional reactions)
• Cool down your surroundings (turn down the thermostat, use fans)
• Wearing layered clothing that can be removed as needed may be helpful
• Exercise to lose weight
• Eat more soy. The secret to its benefits lies in the equol (an isoflavone) it contains. Isoflavones are plant-based polyphenols that have a weak estrogen-like biological effect, and their action during the postmenopausal period is particularly beneficial. Soy has been shown to effectively relieve hot flashes.

To combat vaginal dryness:

• Take regular vitamin B9 supplements.Folic acid tablets promote cell renewal and prevent damage to the mucous membranes
• Rebalance your fatty acids with an omega supplement regimen to promote hydration of the mucous membranes, including the vaginal mucosa

To combat skin aging:

• Take a course of vitamin C. Ascorbic acid is a powerful natural antioxidant that combats skin aging. It primarily helps with collagen production.
• Drink plenty of water
• Avoid tobacco
• Protect yourself from the sun’s rays

To combat weight gain during menopause:

• Eat fruits and vegetables daily (try to eat fruit between meals)
• Choose healthy sources of fats and proteins
• Get regular physical activity
• Stay well-hydrated
• Avoid sugar, alcohol, and trans fats
• Avoid “reduced-fat,” “light,” or “0%” products (these products aren’t low in calories; the sugar is simply replaced by sweeteners whose safety for the body hasn’t been proven, or they’re reduced in fat. But you can’t fool the brain; studies have shown that people who eat low-fat products consume 30 to 50% more of them than they would of regular products)
• Eat smaller meals and spread out your food intake to avoid cravings
• Never skip meals
• Have small snacks rich in protein and fiber between meals to avoid snacking

To prevent osteoporosis:

Take a course of vitamin D (which helps bind calcium and phosphorus to bones and teeth, and also prevents osteoporosis, among other benefits, by supporting the mineralization and repair of bone tissue and joints), vitamin C (which plays a role in bone formation and repair), calcium (promotes bone health), and silicon (promotes bone balance).

What naturopathic products can be found on the Soin-et-Nature website?

Soin-et-Nature offers a wide range of naturopathic products, providing natural solutions to support your daily health and well-being. Here are the available categories:

• To maintain joint health with herbal remedies, targeted phytotherapy solutions relieve joint pain and improve mobility.
• For urinary comfort, herbal medicine offers natural products that support urinary tract health.
• To combat fatigue and restore energy, revitalizing herbal formulas are available.
• To relieve heavy legs and promote healthy blood circulation, natural herbal remedies are ideal.
• To help manage the effects of menopause, targeted products help balance the hormonal system naturally.
• To improve memory and concentration, specific supplements support cognitive and mental functions.
• To maintain muscle health with the help of plants, natural solutions promote muscle recovery and relaxation.
• To help you achieve your weight loss goals and detoxify your body, specialized products combine the benefits of plants and naturopathy.
• To protect and soothe the respiratory system, natural supplements help strengthen the airways.
• To manage stress and improve sleep, herbal remedies promote relaxation and restful sleep.
• To care for your eyes, specific natural products support eye health.
• To boost mental alertness, specialized supplements stimulate mental vitality and concentration.
• To restore energy and vitality, natural formulas support overall well-being and help combat slumps in energy.
• To relieve allergies naturally, a selection of specialized products is available to soothe seasonal symptoms.
• To improve digestion and promote optimal bowel function, natural solutions target common digestive issues.
• For a personalized approach to your well-being, customized nutritional therapy offers solutions tailored to your specific needs.

These naturopathic products, available on Soin-et-Nature, enable you to adopt a holistic and health-conscious approach, drawing on the power of plants and natural solutions.