- Perimenopause begins as early as a decade before the end of a woman's menstrual cycle and her ability to become pregnant. At this time, the production of estrogen and progesterone in her body gradually decrease. By age 45, most women will enter the perimenopause phase; for some, this may occur as early as their mid 30s. Most women have completed menopause by the time they reach 55, although there are exceptions.
- Hot flashes are the most common complaint of women approaching menopause. Striking without warning, a woman's body temperature suddenly spikes and she may experience flushing and profuse sweating. A hot flash may last a minute or longer. Insomnia is another common complaint and some women report additional headaches, heart palpitations, shortness of breath, mood swings and night sweats.
- Fortunately, nature provides an alternative to HRT in the form of phytoestrogens, which may alleviate the symptoms of decreasing hormone levels. Soy-based foods are high in phytoestrogens, and thanks to today's food manufacturers they are found in milk, cheese, tofu and many other food items. A diet low in saturated fat may reduce the severity of menopausal symptoms and avoiding spicy foods may reduce hot flashes.
- In addition to getting regular aerobic exercise at least 3 times a week for 20 minutes, some women find relief from practicing yoga or meditation. When a hot flash begins, deep, slow breathing may prevent the episode from becoming severe.
- Some women need an extra boost to regulate their hormones; wild yam cream is one of the most popular progesterone ointments on the market. Rubbed into a fatty area on the body, wild yam cream releases plant hormones into the bloodstream to offset many of the symptoms of menopause. Although this cream is sold over the counter, consult your physician before you begin using it. Some women also benefit from acupuncture treatments.
- Black cohosh tea and red raspberry leaf tea are readily available in health food stores, and they may ease menopausal symptoms. Dong quai, evening primrose oil and ginseng supplements show promise in reducing mood swings and insomnia in some women.
- Consult your doctor before embarking upon an alternative method to reduce your symptoms of menopause, especially if you are currently taking any prescription medication or you have a history of chronic illness.
