Near the end of the peri-menopause interval, when periods stop altogether, a woman enters menopause. The ovaries do not produce any more ovules and they produce a low rate of estrogen. Menopause is defined by the absence of periods for a minimum of one year.

Amenorrhea (cessation of periods) often brings along with it various symptoms:

Hot Flashes: Estrogens are involved in the mechanism of body temperature regulation. As estrogen secretion diminishes, this mechanism can become defective, and is manifested by hot flashes. They often flare up at night, causing frequent wakefulness and insomnia. In most cases, hot flashes persist for more than a year and for almost half of all women, can last up to 5 to 10 years after their periods have stopped. A hot flash starts in the area of the head and neck and spreads throughout the whole body. It is followed by a heat crisis that can be quite embarrassing. An episode can last 2 to 5 minutes and ends by shaking and shivering.

Mood problems and memory: Menopause may characterize itself by irritability, mood swings, anxiety and even problems concentrating and loss of memory. Some studies seem to show a sharp rise in the incidence of depression at menopause.

Urinary incontinence: A reduction in the rate of estrogen can bring about thinning in the inner layer (mucus that covers the bladder), provoking small amounts of involuntary leaking when sneezing or coughing, laughing or carrying heavy packages. It is possible to feel the need to urinate more often, especially at night and to be more susceptible to urinary infections.

Physical appearance: The waist thickens, the breast diminish, skin dries out and wrinkles appear. Certain masculine characteristics may appear, such as facial hair and voice change.

Sexuality: The lowering rate of estrogen brings about a 60% reduction in blood flow to the vulva and vagina. This phenomenon can cause a decrease in lubrication, vaginal dryness and painful intercourse. Some women may loose all interest in sexuality.

Osteoporosis: Osteoporosis is a gradual, natural bone loss process. Bones therefore become more porous and fragile, which is a situation that is favorable for fractures, particularly hip, wrist and vertebra fractures. This process accelerates during menopause because estrogen, which generally slows down the loss of bone mass, is in the process of diminishing.

Heart and blood vessels: Estrogen protects the heart and blood vessels. This explains why women prior to menopause are less affected by heart disease than men are. At menopause however, the risk to women becomes equal to that of men, due to the decrease in estrogen production.

Menopause is a natural process that shows up toward the age of 51. Seeing that the expected life span of a Canadian woman is 81.5 years, it goes without saying that the period following menopause represents more than 30 years, about one third of a woman's life.

Along with puberty and pregnancy, menopause is one of the major milestones in a woman's psychological life. By marking the end of fertility, menopause can be an occasion for some women to make a fresh start in life. It can be a time of soul searching and an opportunity to focus more attention on their health in such a way as to preserve it as long as possible.

What use is living longer if not to be younger longer? It is therefore up to each woman to decide how to live and experience her menopause. However natural it may be, it brings along symptoms that can be very uncomfortable for several women. To take hormones or to opt for an alternative treatment? It is a decision that should be left up to each woman, depending on her risk factors, her interests and objectives.

Here are a few suggestions that can help to live better through this stage of life.

Nutrition:

Hot flashes: Adopt a diet lower in fat and richer in fiber. Avoid spicy meals and limit alcohol and caffeine intake. Certain foods containing phyto-estrogens such as soya and tofu are efficient. According to James A. Duke, Ph.D., one cup of soya grain (200g) supplies approximately 300ml of the most important type of phyto-estrogen: isoflavones. Such a serving is roughly equivalent to one tablet of Premarin, the synthetic hormone currently prescribed for hormone replacement therapy.

Osteoporosis: Calcium is essential for healthy bones. Even if you do not drink milk, you can still obtain calcium by eating other foods such as cheese, yogurt, kale, broccoli, etc... Vitamin D is essential for calcium absorption. A small quantity can be obtained by eating salmon and other fatty fish, but know that it simply takes 15 minutes of sun exposure of only hands and face to obtain sufficient amounts of vitamin D. Besides vitamin D, calcium absorption requires minerals such as zinc, copper and manganese. Seafood and lean meat are excellent sources of these minerals.

Physical activity: This helps to relax and improves general well-being, all the while keeping the body and bones healthy.

Sexual health: The application of a lubricating gel can amend vaginal dryness and the problems of painful intercourse.

Herbs:

Black Cohosh (# 15): this plant contains estrogen compounds, which help to relieve menopausal symptoms.

Hawthorn (# 30) or (# 220): Ideal for slight irritability.

Chamomile (# 75): Use in a cup of hot water to make a calming herbal tea at bed time.

C.A.-W (# 732): An excellent source of calcium.

Dong Quai (# 117): This plant eases symptoms of hot flashes and vaginal dryness.

Estrosphere (# 3060): This formula procures a progesterone/estrogen balance, reduces hot flashes and helps to adapt to hormonal changes.

Sea Water (# 2040): This product contains magnesium, which aids in combating aggressiveness. It also contains calcium, zinc, copper and manganese, essential for healthy bones.

Fennel (# 156): It has a positive effect on menopause since it contains estrogen properties.

Fucus (# 2060): Food for the thyroid, which controls the level of calcium in the body.

Ginko Biloba (# 2070) or (# 196): This plant increases the amount of oxygen in the brain.

Maca (# 292): Reduces hot flashes, improves skin's appearance, helps vaginal lubrication and helps emotional stability.

Memosphere (# 3090): This formula permits energy to flow to the nervous system in order to stabilize intellectual activity. It is also an excellent anti-oxydant.

Somnisphere (# 3110): This formula is reputed to favor drowsiness, as it helps to suppress overactive nerves associated with insomnia.

Green Tea (# 2120): Anti-oxydant.
Red Clover (# 500): This plant contains 1 to 2.5% isoflavones (estrogen).

Sources and References:

Montreal's Sacré-Coeur Hospital site, "La Ménopause" by Gilles Desaulniers M.D., Dept. of Obstetrics-Gynecology.
Doctissimo, la ménopause
Medicinal Plant Guide, by James A. Duke, Ph.D.
Les aliments remèdes, by Selene Yeager.