Non-Hormonal Options for Menopause

Menopause is having its day in the media and hopefully this conversation isn’t going to end anytime soon. Women’s health has been largely ignored for decades if not centuries and its time for this to change!

Many women struggle with menopause symptoms and effects but little if any options are ever discussed with them. Women often suffer in silence with their symptoms of hot flashes, mood swings, vaginal dryness/painful sex and sleep disturbances.

Previously, hormone replacement therapy was seen to be dangerous because of the increased risk of cancer and many doctors shied away from the conversation. Not giving women the most up to date information about their options is doing them a disservice. We believe that women should be given the options and explained the risks and side effects without prejudice. Women should be empowered to make decisions about their body, for themselves.

After being presented with the risks and benefits, some women will decide to proceed with HRT and other may opt for non-hormonal options. This may be for personal or medical reasons - Not everyone is a good candidate for HRT. This is why Dr. Ur and I have put together this list of ways to help manage symptoms of menopause without the use of hormone replacement therapy.

Remember to speak with your doctor before making any changes to your diet, lifestyle, supplements or medications.

Lifestyle Changes

Regular Exercise

Engaging in regular physical activity, including aerobic exercises and weight-bearing activities, can significantly improve mood, aid in weight management, and promote bone health. Exercise also helps reduce the risk of chronic diseases associated with menopause, such as cardiovascular disease and osteoporosis.

Healthy Diet

Adopting a high-fiber, plant-forward diet rich in fruits, vegetables, whole grains, and plant based or lean proteins supports overall health. Incorporating soy products and isoflavones can help with hot flashes and other menopausal symptoms and long term effects.

Adequate Sleep

Establishing good sleep habits is one of the most important practices for women who are experiencing menopause symptoms. Without adequate sleep, your mood is effected, you are less likely to make health dietary choices and you may lack the motivation or energy to exercise. Your ability to recover from exercise and mental stress is also diminished. You may find your mood lower and your irritability higher without adequate sleep. It is vital to maintian a consistent sleep schedule. One way of doing this is by creating a relaxing nighttime routine, and optimizing the sleep environment.(see tips below)

Tips:

• wear light clothing

• keep your bedroom cool at night

• take a cool shower, use a fan or have a cold drink

• avoid or reduce potential triggers, such as spicy food, caffeine, hot drinks, smoking and alcohol

Behavioral Therapies

Cognitive Behavioral Therapy (CBT)

CBT is effective in managing mood swings, depression, and anxiety during menopause. This therapy helps women develop coping strategies to deal with emotional and psychological changes, improving overall mental health.

Mindfulness and Meditation

Practices like mindfulness and meditation can reduce stress and enhance sleep quality. These techniques promote relaxation and help manage the emotional aspects of menopause, leading to a better quality of life.

Non-Hormonal Medications

Antidepressants

Selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) can alleviate mood swings and hot flashes. These medications are particularly useful for women who experience significant mood disturbances during menopause.

Gabapentin

Originally used for nerve pain, gabapentin can effectively reduce hot flashes and night sweats. It is a good alternative for women who cannot take hormone therapy.

Clonidine

Clonidine, a blood pressure medication, has been found to reduce the frequency and severity of hot flashes. It is another viable non-hormonal option for managing menopausal symptoms.

Vaginal moisturizers or water based lubricants

There are vaginal moisturizers or water based lubricants you can get without a prescription at a pharmacy. You can talk to a pharmacist in private if you'd like help to decide which moisturizer is right for you.

Supplements and Herbs

Soy Isoflavones

The isolfavones or phytoestrogens in soybeans, tofu, soy milk, and other soy products, may help alleviate hot flashes and other menopausal symptoms.

Flaxseed

Flaxseed contains lignans with estrogenic properties that can help maintain hormonal balance and reduce menopausal symptoms.

Black Cohosh

This herb is widely used for relieving hot flashes, night sweats, and mood swings. However, its mechanism is not fully understood, and it should be used with caution due to mixed evidence regarding its efficacy and potential liver health concerns.

Dong Quai

Often referred to as "female ginseng," Dong Quai is used in traditional Chinese medicine to manage symptoms like hot flashes and irregular heartbeat. Scientific evidence on its effectiveness is limited.

Evening Primrose Oil

Rich in gamma-linolenic acid, evening primrose oil is believed to help reduce hot flashes and improve overall hormonal health, though studies show mixed results. Avoid if you have epilepsy.

Vitamin E

There is some evidence that vitamin E can reduce the severity of hot flashes. It also benefits skin and heart health.

St. John's Wort

When combined with black cohosh, St. John's Wort can improve mood and reduce psychological symptoms of menopause. Do not take St. John's Wort if you are on SSRIs.

Ginseng

Panax ginseng is used to improve psychological well-being and fight fatigue in menopausal women. Avoid if you have schizophrenia or bipolar disorder.

Vitamin D and Calcium

These are essential for maintaining bone health, which is crucial during menopause due to the increased risk of osteoporosis.

Magnesium

Magnesium is important for bone health and sleep regulation. It may help manage menopause-related insomnia and support overall well-being.

By integrating these non-hormonal therapies, women can find relief from menopausal symptoms and enhance their quality of life during this transition. Always consult with a healthcare provider before starting any new treatment regimen.