Walking briskly for at least half an hour a day could help women beat the anxiety and stress that often accompany symptoms of the menopause, according to a study published in Cancer Epidemiology Biomarkers and Prevention. That and a diet rich in foods such as soya and lentils could be just as effective as hormone replacement therapy, according to researchers who studied nearly 400 women in Philadelphia over eight years.

Another study whose results were released in January 2008 from Duke University Medical Study in North Carolina noticed that a brisk walk after lunch or supper every day for 30 minutes six days a week could also reduce the risk of developing blood sugar imbalances that can lead to heart disease, diabetes and stroke. And in a surprise discovery the researchers found that the regular walkers became healthier after eight months of being study than those who opted for a 15-20 minute jog four times a week. The health benefits were gained even when diets were kept exactly the same.

Some women find that before and during the menopause they experience reoccurring digestive upsets, in particular constipation. Because oestrogen and progesterone affects the speed at which food moves through your intestines, constipation and or diarrhoea may be common menopause-related symptoms.

Eating while stressed, overeating, eating too fast, or eating too many ‘junk’ foods all contribute to unhealthy digestion. The most effective natural remedy for digestive problems is a healthy, fibre rich diet but the following may also help:

             

Make sure you drink plenty of water. Drinking hot water with lemon juice in the morning will encourage regular bowel movements and ease constipation.

           

Peppermint and fennel teas after a meal can ease digestion and reduce trapped wind. Ginger as tea or in capsule form aids digestion and helps prevent the formation of abdominal gas.

           

If you have diarrhoea avoid alcohol, caffeine, milk and dairy products until the diarrhoea has subsided. Try some potassium rich banana, stewed eating apples (not cooking apples so you don’t need to add sugar), rice and dry toast until you feel better to help restore balance to your body. You can also use organic live yogurt to replace beneficial bacteria in your intestines (or use a probiotic supplement like BioKult, see the Resources page). Don’t take any anti-diarrhoea medications until you have given these recommendations a chance to work.

 

Chew your food slowly and thoroughly to encourage proper digestion. Before you begin a meal start with a few cleansing breaths and breathe fully as you eat. Try to avoid distractions when you eat, like the TV.

           

If you have intestinal cramping and gas in spite of these remedies you may have irritable bowel syndrome(IBS) which is a disorder that can be helped nutritionally but you need to rule out any other digestive problems with your doctor.  If you have already been told you have IBS there is an excellent test preformed on a stool sample which measures

           

If you get nausea along with digestive distress try drinking chamomile tea three times a day. Vitamin B6 can help quell nausea. Increase the amount in your diet or take a supplement.

           

Ginger is also great for easing nausea. Brew a cup of ginger tea and drink daily. If stomach acid is a problem a cup of liquorice root tea has been shown to be effective.

           

Acupressure has been found to be effective for reducing nausea. You can purchase acupressure bands to be worn around your wrists in many chemists (the same ones that are used for travel sickness).

 

Probiotics containing beneficial bacteria can help to relieve chronic constipation and may be used freely. Probiotics can also help relieve digestive and gas pain, as well as restore good levels of beneficial bacteria in the digestive tract. (see BioKult on the Resources Page). 

 

Psyllium seeds are a healthful way to keep the colon healthy and clean in cases of constipation. The seeds are covered with mucilage that swells into a gummy, gelatinous mass when it absorbs fluid in the intestines, thus lubricating the gut wall. The increased bulk stimulates the gut wall, encouraging peristalsis.   A tablespoon of whole organic linseeds (flaxseeds) soaked overnight in water and then swallowed first thing in the morning also works well like this. 

 

Avoid the use of bran for relief of constipation as it prevents absorption of bone strengthening calcium and can cause more bloating and flatulence. 

Q: I am 50 and went onto a daily supplement programme for 3 months following the health detective report. The night sweats and insomnia disappeared, I felt more rational than I had done for a while and in generally better health. The programme came to an end in December 2007. 

 
I’m now on the keeping healthy programme (for over 40 yrs of age) and the night sweats and insomnia have returned to some degree. While I know from experience that while even small amounts of caffeine and alcohol do not help, if I avoid them completely the night sweats in particular can still occur. Is there anything from the daily supplement programme that I should go back to help with this, please?  I would appreciate your advice.

 

A: With the daily supplement programme that you took for three months you had a good multivitamin and mineral supplement (MenoPlus), vitamin C, linseed oil, B complex, zinc citrate, Garcinia cambogia, a black cohosh formula (Black Cohosh Plus) and a bone supplement. You are now taking the keeping healthy programme which is just the multivitamin and mineral, linseed oil and the vitamin C.

As the menopause transition can take a while and you have noticed that the night sweats and insomnia have come back since changing the programme I would suggest that you add back in the black cohosh formula (Black Cohosh Plus) first to the keeping healthy programme. This may be all you need to add in to see the difference that you first felt. Stay on this for another three months and then gradually, taking it a week at a time, reduce the capsules from three a day to two a day and then one a day. This weaning process will allow you to see whether you don’t need them anymore and also whether you need on stay on say two a day for another month and then reduce down to one.

As women we are all different and will experience the menopause in different ways so you will be able to judge the effects of the herbs and how much you need to take. If the black cohosh formula is not enough on its own, then add back in the B complex but if you add in the black cohosh first then you will know whether you need the B complex or not. You don’t want to take supplements you don’t need or to have extra expense. If you are not sure then you could always repeat the health detective.