9 Alternatives to Hormone Therapy

Here's how to get your menopausal symptoms under control �?without the hormones.

By Juhie Bhatia

The Change, Under Control
Menopause may be a natural part of a woman's life, but its effects don't always feel that way. The "change" usually occurs around age 50 and its symptoms �?which can include hot flashes, mood swings, insomnia, and vaginal dryness �?can range from nonexistent to debilitating. If your symptoms are severe, you may need to consider hormone therapy, but if they're mild or moderate there are alternatives that could provide sweet relief. Remember, though, that some of these remedies don't meet the same quality standards as drugs and that you should talk to your doctor before starting any new treatment. Here are nine ways to get menopause under control, minus the hormones.

Stock Up on Soy
Eating soy products, such as soy milk, soy nuts, tofu, edamame, and tempeh, has helped ease mild hot flashes and other menopausal symptoms for some women. Why might it help? Soy contains phytoestrogens, estrogen-like compounds. While some evidence supports soy's beneficial effects on menopause, the soy situation has yet to be completely sorted out. It doesn't hurt to give soy a try, although women who have estrogen-dependent breast cancer may want to be cautious about their soy intake. Soy can be consumed through foods or supplements, but most experts recommend soy foods over pills or powders, since the risks related to more-concentrated forms is not known.

Black Cohosh and Other Herbal Remedies
Black cohosh is one of the most common herbs found in over-the-counter menopause supplements. It is sold under the brand name Remifemin. Some women find it to be helpful in dealing with hot flashes and mood swings, but studies of its effectiveness show mixed results and there are no long-term studies on the herb. There has also been some concern about whether the herb may cause liver problems.

Many other products, like black cohosh, also contain phytoestrogens �?such as wild yam, dong quai, red clover, and valerian root �?and have been touted to help with menopausal symptoms. But there's no solid evidence that they help

Get Moving!
Exercise has been shown to improve the quality of life for many women with menopausal symptoms. It can be good not only for a woman's physical health but also for her mental health by improving mood, reducing stress, and preventing cognitive decline. Being active can also alleviate some of the sleep problems that many menopausal women experience. Experts recommend that you do at least 30 minutes of moderate activity per day, most days of the week. Join a gym, take regular walks, play a team sport, whatever works for you. You should avoid exercising close to bedtime, though, as it can overstimulate you and keep you up at night.

Consider an Antidepressant
Women who don't want to take hormones, but are open to other prescription meds, may want to try antidepressants to help control their menopausal symptoms. Several different antidepressants, such as venlafaxine (Effexor), fluoxetine (Prozac), and paroxetine (Paxil), appear to help ease hot flashes. These drugs may also help with the mood swings and anxiety that often accompany this time of life, though the doses used to treat hot flashes are usually lower than those used to treat depression. Still, keep in mind that these meds do have side effects and have been linked to adverse effects.

Keep Cool
One of the best ways to try and control hot flashes is to keep cool. It may seem like common sense, but many simple strategies can bring relief. Try to dress in layers (so that you can take off clothes when needed), sleep in a cool room, keep a fan in your home and at work, and even consider sleeping with a frozen ice pack under your pillow. If you can identify some of the triggers for your hot flashes, you can do a better job of being prepared for them and avoiding them. Keeping a diary to track what triggers were present before each hot flash may help you recognize triggers.

Avoid Certain Foods
What you eat can impact menopausal symptoms. Some women report that eating or drinking hot or spicy foods, alcohol, or caffeine sets hot flashes in motion. On top of that, caffeine and alcohol are diuretics, meaning they remove water from the body. Being dehydrated can exacerbate feelings of fatigue, and both alcohol and caffeine can disrupt sleep if you drink them too close to bedtime. For women who already have sleep problems because of night sweats, this is the last thing they need. So try to stick to caffeine-free beverages when possible, drink alcohol in moderation, and stay hydrated.

Take a Deep Breath
Stress might also trigger hot flashes. Getting active can help combat stress and anxiety, but so can slowing down: Try relaxation techniques like meditation or paced breathing, a technique of slow, deep breathing. You can learn paced breathing in a yoga class or practice it on your own. Take about six to eight slow, deep, full breaths a minute �?do this by expanding and contracting your abdomen gently while inhaling and exhaling. Other stress-relief techniques, including biofeedback, may also be of some benefit.

Gabapentin
Gabapentin (Neurontin) is a prescription drug that has been approved by the FDA as an antiseizure medication, but it has also shown some promise in relieving hot flashes. As with any drug, though, gabapentin has side effects (such as blurred vision, drowsiness, nausea, and tremors) that need to be weighed against its benefits.

Get Lubricated
Many women who go through menopause also experience vaginal dryness, which can put a damper on their sex life. Using a simple water-based vaginal lubricant, such as Astroglide, K-Y Jelly, or Silk-E, during sex may help. A vaginal moisturizer like Replens is also an option. These are available over the counter. Experts also say that regular sexual stimulation can help keep the vagina healthy by maintaining its elasticity �?in other words, use it or lose it!

http://www.everydayhealth.com/

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