Midlife is a time of awakening, but not always a gentle one! By the time most women are 40-something (give or take a few years), they find themselves being introduced to an unfamiliar body, one many of them describe as "betraying them." As the transitional years progress, they will become more familiar with that body than ever before in their lives. The idea is to make it work for, not against, you.
In order to alleviate the symptoms of menopause, women need to become more educated about the options available for treating their symptoms. Many of the popular multi-vitamins, with their minimum daily requirements, sufficed when women were younger, but as we age, women (and men) need more than the minimum doses of vitamins, minerals, anti-oxidants and amino acids. I was shocked to see that one of the most widely advertised formulas for women to "solve all your menopause problems with one tablet per day" -- Estroven -- contains only 30 IU's (int'l units) of vitamin E, and only 150 mg. calcium. Even their extra-strength formula contains 30 IU's of vitamin E per day and 200 mg. of calcium. It's a known fact that in order to keep their bones strong, perimenopausal women require 1250 mg. of calcium per day - postmenopausal women -- 1500 mg. daily. Menopausal women are advised to take 600 - 800 IU's of vitamin E daily (Power Surge recommends taking 'E' in 3 doses of 200 IU's each). Read more about vitamin E below. In addition, any formula or multi-vitamin not containing at least 400 mcg. of folic acid (folate) is not what you want to be taking. Folic acid is essential for heart health. If you are taking one of these multiple vitamins, it would be wise to take supplements of the essential vitamins for women in menopause.
The vita-nutrients listed here are for your reference. Not everything here needs to be taken as a separate supplement. Many are included, and in very substantial doses, in the Active Women's Multi-vitamin, the most comprehensive multi-vitamin I've ever seen for women -- containing far more of what midlife, peri and postmenopausal women need than products such as Estroven.
The purpose of these recommendations is to provide remedies for peri and postmenopause. Power Surge recommends using only products that meet the highest standards of quality. The vitamins, minerals and herbs recommended here are by a manufacturer whose products meet those standards. Only you can determine what you need to treat your specific issues. All of the vita-nutrients, vitamins, minerals, herbs, et al, listed here have been hand-selected for women in menopause and can be obtained via:
- Bellevue Pharmacy Solutions, co-owned by Pharmaceutical Consultant, Pete Hueseman, R.Ph, PD, Power Surge's Ask The Pharmacist for over 10 years.
- Physician's Labs, Medical Director, Aaron Tabor, M.D., Founder of Revival Soy Protein. Dr. Tabor has for 8 years been Power Surge's, Ask The Soy Expert.
Educate yourself. Read as much as you can before using anything, even aspirin. Try as much as you can until you find the right "mix!" If you're using any prescription or even OTC (over the counter) medication(s), before adding herbs and even certain vitamins, it's important to check with your healthcare professional to be sure there are no contraindications. Remember, just because something says "natural," that doesn't mean it can't cause toxicity and other health issues. Also, if you're adding new herbs, try smaller doses at first to see how you react. Some people have adverse reactions to certain herbs. If you're taking any medication, be sure to check with your health care practitioner because certain herbs should not be taken with certain medication. There are references below for various herbs and medications.
Finally, remember that just because a certain dose of something, even as natural as a vitamin, works great, MORE is NOT always BETTER. In fact, MORE can often be downright dangerous!
Please read the Power Surge disclaimer.
 Doctor-Formulated Revival® Soy Protein® (one shake or bar per day): The importance of soy isoflavones as a natural food supplement to menopausal women's diets cannot be stressed enough. I've used soy for 25 years in various modalities. Revival was developed by mainstream medical doctors and is the #1 doctor-recommended soy isoflavone product for peri and postmenopausal women who can't or don't choose to take hormones. It is a powerful natural food supplement, made from the heart of the whole soybean where the highest concentration of isoflavones are found. It is made from Non-GMO soybeans (non-genetically modified - while over 90% of the soy products on the market are made from genetically modified soybeans), that eliminates hot flashes, night sweats, mood swings, vaginal dryness, fatigue, and many other uncomfortable symptoms associated with PMS, perimenopause and postmenopause. It also provides heart and bone protection, lowers cholesterol levels and provides breast cancer protection. |
Studies have shown that it's the combination of the soy protein and large doses of isoflavones that are most effective in reducing menopausal symptoms and providing heart and bone health. Most of us aren't likely to eat one pound of tofu or drink SIX of most soy shakes on the market if we can get the same amount of isoflavones in one serving of Revival®. Most people don't eat raw tofu. However, once you cook it, according to the National Food Review Board, cooking destroys 93% of the phytochemicals / nutrients.
Read more about my, and thousand of other womens', experiences with Revival.
 Bio-identical, Naturally Compounded Hormones -- If you are currently on or considering the use of Hormone Replacement Therapy (HRT) and, especially after the Women's Health Initiative Study (WHI) showed that synthetic estrogen and progestins are more a risk than a benefit, you might want to look into naturally compounded, plant-derived, bio identical hormones -- just like those produced by your own body. Compounding is preparing medicines tailored to patients’ individual needs. Compounding is the preparation, mixing, assembling, packaging, or labeling of a drug as the result of a practitioner’s prescription drug order based on the pharmacist-patient-prescriber relationship. Compounding offers patients their choice of drug, strength, dosage form, excipients, or lack of and can be decided on a case-by-case basis. This process allows for medical treatments that otherwise might not be possible. With an individualized approach to bio-identical hormone therapy, you can know exactly what your hormone levels are, compare the benefits vs. risks of all possible therapies, and choose the ideal replacement protocol to bring your hormones back to their proper balance. If your doctor is willing to prescribe conventional HRT, s/he should be more than willing to prescribe natural, bioidentical hormones. Read about Your Hormones. There are transcripts in the Library with doctors, medical journalists, women's health experts and pharmacists who recommend only natural, bio identical hormones. Read the transcript(s) of Pete Hueseman, R.Ph., P.D. You can ask individual questions of our natural hormone expert, Pete Hueseman, R.Ph., P.D. / Ask The Pharmacists. Additional contact info is provided on the Resources page. |
Conventional Hormone Replacement Therapy (HRT): For information about the more commercial brands of HRT, Power Surge has provided a list of the most commonly used commercial brands and doses of HRT. Power Surge has never endorsed the use of synthetic hormones.
Natural Progesterone Cream by Progest® (Emerita): An OTC (over the counter) transdermal natural progesterone cream (2 oz.). Read instructions for application. You can also purchase it in the 4 oz. size. Just as menopausal women's bodies lose estrogen, they also lose progesterone. Should you or your healthcare practitioner feel you may benefit from a stronger dose of natural progesterone cream, you can discuss your hormone issues with Pete Hueseman, R.Ph, R.D., formerly with College Pharmacy, is co-owner of Bellevue Pharmacy. Pete compounds natural, bio-identical hormones. Natural progesterone is touted as a remedy for menopausal issues, such as hot flashes, insomnia, anxiety, vaginal dryness, bones, thinning hair, et al. Some women experience adverse side effects, such as depression, irritability and/or anxiety while using natural progesterone (in any modality), but as with everything else, playing with doses may erradicate those side effects. In addition, OTC natural progesterone creams, although they may eliminate the early symptoms associated with perimenopause, once a woman's estrogen levels decline, they find they need to add supplemental natural estogen. The transcripts of Pete Hueseman, R.Ph.,P.D. and Dr. John Lee, provide useful information about natural progesterone.
Natural Phytoestrogen Cream by Progest® (Emerita): An OTC (over the counter) transdermal natural phytoestrogen cream (2 oz.). Phytoestrogens are nature's answer to balancing the female system. Plant compounds that are structurally similar to estrogen, phytoestrogens can help balance the powerful and sometimes harmful effects of too much or too little estrogen. Available in an easy-to-use cream, our Phytoestrogen Cream works with the natural rhythms of your body. Progest/Emerita natural phytoestrogen cream contains Dong Quai (Angelica sinensis), Licorice (Glycyrrhiza glabra), Chaste Tree Berry (Vitex agnus-castus), Black Cohosh (Cimicifuga racemosa) and Red Clover (Trifolium pratense). These phytoestrogen-containing herbs are combined with other natural ingredients:
- Aloe Vera Gel: for its healing and soothing properties.
- Ginseng (Panax ginseng): shown to help alleviate dry skin and reduce wrinkles.
- Vitamin E (Tocopheryl Acetate): a natural antioxidant, known for its moisturizing and absorption enhancing properties.
- Black Walnut Leaf: a natural anti-microbial agent.
- Jojoba: used for its moisturizing properties.
- Evening Primrose Oil: long used for its healing and soothing properties.
Emerita® Phytoestrogen Body Cream contains no estrogen, mineral oil, petroleum or animal products and has not been tested on animals. Instructions for application can be found here. Read more about phytoestrogens here.
If you have any questions about Natural Phytoestrogen Cream, Ask Power Surge's Consulting Pharmacist, Pete Hueseman, R.Ph, R.D.
Alura™ - For Building Intimacy: Sexual desire and response are frequently diminished during perimenopause due to the fluctuation and decline of hormones, but one's intimate relationships can be enhanced with various remedies. According to JAMA, the Journal of the American Medical Association, more than 40% of American women experience some sort of sexual dissatisfaction and sexual issues frequently become more apparent when perimenopause sets in. For more information about obtaining Alura™, E.mail one of our consulting pharmacists, Bellevue Pharmacy. In May, 2001, Oprah's Magazine, "O", touted ALURA™ as a pleasure-heightening, sensation-enhancing cream. Read more about Midlife Sexuality and Relationships.
Active Women's Multi Tab (90 tablets):
Also available in bottles of 180 tablets. In Power Surge's 15th year online, I've always been searching for the "perfect" multi-vitamin suitable for the needs of peri and postmenopausal women. Power Surge's favorite multi-vitamin, which I call the kitchen sink because it contains excellent doses of not only the most important vita-nutrients midlife women need, but anti-oxidants, minerals and herbs helpful to women in peri or postmenopause. The Active Women's Multi also contains effective doses of some of the most useful herbs for menopausal symptoms.
Some of the ingredients: Folic Acid, 800 mcg., B-6, 125 mg., 400 mg. calcium plus the 400 IU of Vitamin D required to help calcium be absorbed by the body, 400 mg. magnesium and 200 mcg. selenium, boron, biotin, inositol (a natural emulsifier Power Surge has recommended for years which is excellent for lowering cholesterol), choline, GLA (gamma linolenic acid), camomille, chasteberry, black cohosh, dong quai and numerous vita-nutrients NOT found in even the most well known multi-vitamins. There's no added sugar, salt, yeast, wheat, corn, preservatives, artificial colors or flavors. See all the ingredients for yourself!
Aspirin: One aspirin tablet per day (325 mg., 1/2 a regular adult dose) as a natural anti-coagulant. Antiplatelet therapy reduces the risk of any serious vascular event by about one quarter; risk of non-fatal heart attack by one third, non-fatal stroke by one quarter, and vascular death by one sixth. If heart attack (or stroke) symptoms occur, take one aspirin immediately as its anti-coagulant effects can mean the difference between life and death.
Folate/Folic Acid (400-800 mcg. per day): The supplement folate has a much stronger and more associations with depression and mental disorders. Numerous studies have found a correlation between low folate levels and higher rates of depression (although most data is from European/caucasion populations). There are even studies tying folate deficiency treatment to the lifting of depression, increasing serotonin levels, and the effectiveness of drugs like Prozac. Important for heart health. You can take folic acid separately, or you can get 800 mcg. in the Active Women's Multi
Flaxseed / Linseed (organically grown): I've been using Bob's Red Mill Flaxseed for years (which I grind in a coffee grinder), but you can also buy it as ground Flaxseed Meal.
Flax is good for your heart, for maintaining healthy cholesterol and triglyceride levels, one of the "good fats" our bodies need, has anti-carcinogenic properties to protect us from various forms of cancer. It has so many good effects on our body which is why I include flaxseed near the the top of my list because I believe it to be one of the singularly most important things everyone should use daily. Flaxseeds contain lignans which are anti-viral, anti-fungal, anti-bacterial and anti-cancer. Only 2% of the lignans found in flaxseeds ends up in flax oil. Flaxseed contains phytoestrogens and lignans which are essential plant estrogens. Phytoestrogens are different from estrogens because phytoestrogens do not stimulate the growth of cancerous cells and they help prevent breast cancer. Phytoestrogens also relieve some of the minor symptoms such as hot flashes, anxiety and irritability. Flaxseed is an excellent source of fiber and especially Omega 3 Fatty Acids. A 2 tablespoon serving provides 2400 mg of Omega 3.
Flax Oil Softgels: You can also use Flax Oil or Linseed oil as a substitute. It must be cold pressed-unrefined, contain 1000 mg. organic virgin flaxseed oil (rich source of phytoestrogens); linolenic acid (omega 3); oleic acid (omega 9); linoleic acid (omega 6) - very rich in omega 3 essential fatty acids (fish oils). Essential fatty acids must be taken in the diet as the body can not make them. Flax seed oil is rich in ( GLA ) gamma. Linolenic acid used by many for PMS and breast tenderness. You can also use ground flaxseed or flaxseed meal added to your food to provide the same results. For years, I have been using 1-2 heaping tbsp. of flaxseed every day.
Max EPA, Omega-3 fish oil, 1000 mg: Max EPA is extracted from fish body oils at low temperature without the use of harsh solvents. DHA and EPA are important omega-3 fatty acids.
Vitamin E: 200 IU's (Int'l Units), (3-4 per day providing you don't have hypertension). Vitamin E has been shown to be excellent for menopausal symptoms, such as hot flashes, night sweats, heart health, palpitations (don't forget your magnesium (500 mg at a shot). Vitamin E is fat soluble and must be taken with food to be properly absorbed. The best regimen is to take one capsule with each of your three meals a day. You can take a 4th one dose of 200 IU's, totalling 800 IU's a day, with an apple or fruit before bedtime. Also, d-alpha tocopherol, or natural vitamin E, is recommended over dl-alpha-tocopherol, the commonly sold synthetic version. Power Surge recommends taking no more than 200 IU of vitamin E at a time.
Click here to read an important "Caution" about Vitamin E
Melatonin (3 mg.): taken occasionally for insomnia. 3 mg. Melatonin is a natural hormone produced by the brain's pineal gland. It begins to decline sharply at adolescence, then again at about age 40. Older adults produce only half as much as children. Melatonin can ease insomnia, especially in older adults. Animal studies suggest it may strengthen the immune system and fight cancer. Remember that Melatonin, like DHEA, is a "hormone." albeit natural, and should be used as recommended. Can be very helpful for sleep problems.
Niacin No-Flush (B-3): 60 mg. Improvement in cholesterol profile by reducing total cholesterol and LDL and raising HDL. Niacin No-Flush is recommended as high doses (75 mg or more) of niacin can cause side effects. The most common side effect is called "niacin flush," which is a burning, tingling sensation in the face and chest, and red or "flushed" skin. Niacin plays an important role in ridding the body of toxic and harmful chemicals. It also helps the body make various sex and stress-related hormones in the adrenal glands and other parts of the body. Niacin is effective in improving circulation and reducing cholesterol levels in the blood, aiding in atherosclerosis, diabetes, osteoarthritis, cataracts and burns. Niacin needs can be partially met by eating foods containing protein because the human body is able to convert tryptophan, an amino acid, into niacin. Our No-Flush Niacin will not cause the flush that is commonly associated with niacin use. It is derived from the finest Inositol Hexanicotinate available.
Caution:
Because of the potential for side effects and interactions with medications, dietary supplements should be taken only under the supervision of a knowledgeable healthcare provider.
Boron (12-18 mg. per day): is a trace mineral which helps metabolize calcium and magnesium. Because of this close association between the three minerals, boron deficiency can negatively affect bone and joint function. Included in Power Surge's Active Women's Multi
Vitamin B-6: (100 mg) 3x per day. Excellent natural diuretic as it aids in the removal of excess fluid of premenstrual and menopausal women. Works well as an anti-depressant. Necessary for the synthesis and breakdown of amino acids, the building blocks of protein. Aids in fat and carbohydrate metabolism and in the formation of antibodies. Maintains the central nervous system promotes healthy skin. Reduces muscle spasms, leg cramps, hand numbness, nausea & stiffness of hands and helps maintain a proper balance of sodium & phosphorous in the body.
Vitamin B complex: For energy, depression, general nervous system. Essential for the maintenance of healthy nervous tissue. The B vitamins play a role in energy metabolism in the body.
Magnesium (500 mg - 1,000 mg. per day): You can take one or two 500 mg. tablets of magnesium daily as needed for palpitations or migraines (500 mg. at a pop), even for anxiety and depression. Magnesium, a much under-rated mineral, has finally come into its own as one of the most beneficial minerals you can add to your diet. I once heard a nutritionist say, "If it spasms, give it magnesium," which is why magesium is excellent for palpitations and migraines and could be helpful to those who experience internal shaking. Magnesium is also known as the "anti-stress mineral" and has been known to help improve depression, promote cardiovascular health and keep teeth whiter. Magnesium may be helpful with menopause, mood swings and PMS symptoms. A study performed involving 32 women found that magnesium taken from day 15 of the menstrual cycle to the onset of menstrual flow could significantly improve premenstrual changes in mood. Studies of large populations have shown that the more magnesium
people take in, the lower their blood pressures. This is partially due to magnesium. I recommend magnesium on Power Surge for things like migraines and palpitations. It's a very underrated mineral.
Magnesium is extremely effective in lowering the blood pressure. It may reduce palpitations, strokes and heart attacks. It can decrease migraine headaches and increase the effects of a low sodium diet. The amount would be about 800 mg a day and you can obtain it in fresh fruits and vegetables. Included in Power Surge's Active Women's Multi
Calcium, Magnesium Citrates, Vitamin D and Boron: Calcium and magnesium combined. Calcium, magnesium and vitamin D and Boron in one supplement. These are also included in the Active Woman's Multi.
Calcium and Vitamin D (200 IU): My Cal-Mag-Vitamin D combo contains calcium, magnesium and vitamin D (200 IU). Vitamin D is essential for the proper absorption of calcium. Vitamin D deficiency in postmenopausal women adds to osteoporosis risk. Regarding calcium, perimenopausal women require 1,250 mg. and postmenopausal women, 1,500 mg. per day to retain bone mass and provide bone strength and protection from osteoporosis. Magnesium is necessary for the absorption of calcium by the cells and is essential for proper nerve, heart and muscle function. It also plays a role in the transmission of hormones and is required for over 300 enzyme reactions. It is so important to our health and well being that there has been a proposal to add it to our water supply. Between 50-60% of all the magnesium in your body can be found in your bones. As for vitamin D, a study by The National Institute on Aging has found that postmenopausal women with too little vitamin D in their diets have an increased risk of hip fracture. The Active Women's Multi contains 400 mg. of calcium and 400 IU's of vitamin D required for proper absorption of calcium.
Inositol: (650 mg):
In the "B" vitamin family, I'm never without this in my home. I've taken this for years on an "as needed" basis - Discovered it 25 years ago when Dr. Robert Atkins called it "nature's own tranquilizer". I take 3 - 650 mg. capsules every morning -- yes, three capsules -- and have taken up to 4 when I'm very stressed. Also necessary for the formation of lecithin; aids in the breakdown of fats, helps reduce blood cholesterol, and helps prevent thinning hair.
Vitamin C: Anywhere from 1,000 up to 10,000 mg. per day. Vitamin C is an excellent anti-oxidant and serves as a powerful protection against cancer as it wards off cancer cells. It's excellent for the skin. It's a water soluble vitamin. Therefore, it passes through your body when you void and taking even 10,000 mg. of vitamin C isn't harmful. There are various forms of vitamin C available on these pages. In some cases, it may cause some acidity and heartburn. Those who experience these side effects might try Ester C, a buffered form of vitamin C.
Selenium -- Selenium (200 mcg. per day): Selenium is an anti-oxidant and anti-cancer mineral. Selenium and vitamin E facilitate each other's absorption, so take them together. Vitamin C may interfere with the absorption of some forms of selenium so take them separately. Avoid doses above 400 mcg. per day. Selenium is excellent for heart health. The Active Women's Multi has 200 mcg. of selenium in it.
Co Q10 - Coenzyme Q-10 capsules (50 mg): 2 per day. Another anti-oxidant against free radicals (the garbage in our society.. pollutants, preservatives, etc.) said to improve energy utilization and keep the body's functions running "in tune" and excellent for maintaining heart health. Not only is CoQ10 an excellent antioxidant, but it is also required for making energy in cells. No Co Q10 in a cell and it can’t produce energy aerobically. No CoQ10 in a heart cell and that cell can’t work at all. The more heart cells that can’t work, the worse off you are. Co Q10 levels start to decline by the age or 35 or even sooner in some individuals. 300 or more grams a day and more have been used in some cases to restore good health. It is a major nutrient that has been investigated with favorable results in many research studies.
DHEA (25 mg. per day): DHEA is manufactured in and secreted by the adrenal glands, is called a master hormone, or mother of hormones in that it 'gives birth' or is converted to all other steroid hormones and active metabolites including estrogen in women and testosterone in men. It is these metabolites of DHEA that maintain and improve health, and the body knows how to use DHEA to get what it needs for optimum health. DHEA floods the body while we're young and has various and powerful beneficial effects on the human system. Also, research indicates that high levels of the hormone in the bloodstream appear to extend lifespan, block the formation of fat cells (even when food intake is increased), increase the body's ability to transform food into energy and burns off excess fat, and inhibit the enzyme responsible for activating chemical carcinogens. DHEA production peaks between the twenties and declines as we age. As we enter our thirties, production of DHEA begins to ebb. At 50, most people secrete only 30% of what they produced when they were young, and its deficiency increases the risk of breast cancer in women and heart attacks in men, as well as many age-related disorders. Read more about DHEA.
Soy Lecithin granules (1-3 Tbsp in juice per day): A natural emulsifier, excellent for lowering cholesterol and source of soy. I was weaned on lecithin by a very nutrition-conscious mother. I learned early on to look at labels. If you check every cake and candy bar you purchase, you'll find that lecithin is included "as a natural emulsifier." Lecithin goes into your blood stream, and the granules attach themselves to the fat in your arteries and absorb it. That's how she explained it. When she entered menopause, her cholesterol shot up to 400. My mother is 91 years old today, has never taken any cholesterol medication and has used SOY lecithin granules for over 40 years, 2 heaping tablespoons per day in juice. Now you know why I'm a believer. I don't fall for every herb that becomes trendy. I follow the tried and true. They must be adding lecithin to the cakes and candy we eat for a reason. Dare I say one of them is because of the inferior lard/fats they use in preparing them?
Garlic or odorless garlic tablets: 300 mg. tablet. Immune System/Circulatory System. Used in all lung ailments, for high and low blood pressure, parasites, fungal and bacterial infections, headaches and nervous disorders. Classification: Aromatic herb. Warm energy. Excellent source of chromium, phosphorus, selenium and thiamine. Garlic, a member of the family that includes onions, leeks, and shallots, is native to Europe and Central Asia. An old Welsh saying goes, "Eat leeks in March and wild garlic in May, And all the year after physicians may play." Olympic athletes in ancient Greece chewed a clove at the start of a competition, believing it increased their stamina. Garlic's strong odor is due mostly to a sulfide called allicin. Garlic is a source of selenium, which must be present in the body for proper immune response and which acts as an antioxidant in combination with vitamin E. Garlic is one of the most important foods we can eat. It has a positive effect on every function of our bodies.
Pantethene (300 mg., 2-3 tablets 2-3x per day): Pantethene and
Pantothenic acid --a little known fact I learned from Dr. Robert Atkins is that panthethine and pantothenic acid are excellent aids for lowering cholesterol. Participates in the release of energy from carbohydrates, fats and protein, aids in the utilization of vitamins, improves the body's resistance to stress. Helps in cell building and the development of the central nervous system. Helps the adrenal glands, fights infections by building antibodies.
L-Taurine (500 mg., 1-2 tablets per day): A specialized amino acid which is an ion and pH buffer in the heart, skeletal muscles and central nervous system -- good for the anxiety of menopause. Taurine is also a potent antioxidant and antitoxin, and in these roles is particularly important to the liver and immune system.
L-Tyrosine (500 mg., 1 tablet per day): Tyrosine has been found to play a role in controlling depression. Possible uses of tyrosine may be to control appetite and fatigue. It is also suggested that tyrosine may help with allergies and headaches. This amino acid aids in the production of melanin (pigment of the skin and hair) and in the production of the adrenal, thyroid, and pituitary glands.
L-Carnitine (500 mg.): L-Carnitine is excellent for weight-loss and maintenance. No risky chemicals, just natural amino acids. L-carnitine is absolutely necessary for the transport of long chain fatty acids into the mitochondria, the metabolic furnaces of the cells. Fatty acids are the major sources for production of energy in the heart and skeletal muscles, structures that are particularly vulnerable to L-carnitine deficiency. A number of L-carnitine deficiency states have now been identified, several of which are genetic in origin.
Genistein and Daidzein: Soy isoflavones are a type of phytoestrogen which have the ability to bind to estrogen receptor (ER) sites inside the human body. Daidzein is an isoflavone which undergoes change when it contacts intestinal bacteria in animals to form equol, a non-steroidal estrogen that can also bind with ER sites. Genistein and equol can have anti-estrogenic properties when estrogen levels are high (PMS) by competing with enogenous estrogen. Since equol is approximately .2% the strength of estradiol, estrogenic reception will decrease even though all the receptors are engaged. If estrogen levels are low, as is often the case with menopausal women, they can have mild pro-estrogenic effects, engaging many receptors which otherwise would have no estrogen reception at all. Because these isoflavones have such properties, they are known as adaptogens. The fact that genistein and equol can lower estrogen levels in premenopausal women complements the action of progesterone cream in alleviating estrogen dominance. Also, because genistein and equol are mildly pro-estrogenic in menopausal women, they again complement the action of the progesterone cream by providing a natural syngergy to alleviate the menopausal deprivation of progesterone and estrogen. Genistein and Daidzein can be taken along with Revival®. Advisory: There is not as much data available on the "pill" form of soy isoflavones as there is on "soy protein powders combined with soy isoflavones." Most of the studies done on the benefits of soy isoflavones have been done utilizing the above combination. The FDA's approval of SOY for heart and bone health was the result of studies done on soy protein powder and isoflavones.
St. John's Wort: 0.3% hypericin (300 mg); helps improve mild to moderate depression, which is commonly complained about during peri and postmenopause. St. John's Wort is used for the treatment of mild depression. It seems to act as a mild ( MAO ) monoamine oxidase inhibitor. MAO inhibitors are used worldwide as antidepressants.
SJW has been used and researched (documented studies) successfully for hundreds of years in other countries and is often touted as nature's Prozac. I used to use it occasionally for perimenopause-related depression and even anxiety. Read the transcripts of Dr. Steven Bratman, author of Beat Depression With St. John's Wort. Caution:1) If you're using SJW regularly, you can develop photosensitization, an increased sun sensitivity that results in severe sunburn, especially those with fair skin. Take proper precautions when using large quantities of this herb. 2) Depression can be a life threatening illness. If you feel you are depressed you must be evaluated by a health care professional. Those taking St. Johns Wort should avoid tyramine containing foods, such as aged cheese, beer, wine, etc. 3) St Johns Wort should not be taken with any prescription antidepressants.
Niacin No-Flush (B-3): 60 mg. Improvement in cholesterol profile by reducing total cholesterol and LDL and raising HDL. Niacin No-Flush is recommended as high doses (75 mg or more) of niacin can cause side effects. The most common side effect is called "niacin flush," which is a burning, tingling sensation in the face and chest, and red or "flushed" skin. Niacin plays an important role in ridding the body of toxic and harmful chemicals. It also helps the body make various sex and stress-related hormones in the adrenal glands and other parts of the body. Niacin is effective in improving circulation and reducing cholesterol levels in the blood, aiding in atherosclerosis, diabetes, osteoarthritis, cataracts and burns. Niacin needs can be partially met by eating foods containing protein because the human body is able to convert tryptophan, an amino acid, into niacin. Our No-Flush Niacin will not cause the flush that is commonly associated with niacin use. It is derived from the finest Inositol Hexanicotinate available.
Caution:
Because of the potential for side effects and interactions with medications, dietary supplements should be taken only under the supervision of a knowledgeable healthcare provider.
Glusosamine Sulfate (500 mg.): A nutrient for connective tissue and joint integrity. Glucosamine is a building block for the connective tissues and other cementing materials that pack the cells together. You can use Glucosamine and Chondroitin Sulfate together for rheumatic, arthritic, joint pain. Read the transcript of Dr. Jason Theodosakis, pioneer of Glucosamine and Chondroitin Sulfate.
MSM (Methylsulfonylmethane -- 1000 mg.): Methylsulfonylmethane (MSM) is an organic source of sulfur, one of the major building blocks of glycosaminoglycans. It is an organic sulfur naturally found within connective tissues and joint cartilage. Glycosaminoglycans are key structural components in cartilage and play an important role in the maintenance of joint cartilage and in aiding bone aches and pains, arthritis and other bone/joint conditions.
Kava Kava (60-150 mg. as needed): Herb for anxiety, usually prescribed in doses of 150-200 mg., one must be VERY careful not to overdo this one. Caution: Kava kava has been found to cause liver problems if taken in large doses. If you have been taking kava on a daily basis for more than four weeks, consult your doctor, who may recommend routine blood tests to check your liver. Also, if you're using prescription sedatives, anti-depressants or tranquilizers, always consult your health care provider before taking this herb. Avoid kava altogether if you have a liver disease, such as hepatitis or cirrhosis, or if you regularly take drugs with known adverse effects on the liver, such as acetaminophen. Women who are pregnant or breast-feeding should not take kava. Don't take kava if you have Parkinson's disease; it can aggravate symptoms. Avoid drinking alcohol while taking kava.
Evening Primrose Oil (EPO): 500 mg. softgel. Excellent for hot flashes, breast tenderness, other menopausal and PMS symptoms. A rich source of gamma-linolenic acid (GLA), is suggested for a number of women's conditions, including PMS, menopausal symptoms and dysmenorrhea.
Ginkgo Biloba: 60 mg. It's great when you remember to take it! Improves circulation to cold hands and feet and to treat depression. Is helpful for menopausal "brain fog." Ginkgo biloba is well known in the United States and Europe for its ability to improve memory, although its ability to alleviate depression is not as widely recognized. It is believed that ginkgo exerts both its memory and mood enhancing effects by increasing microcirculation to the brain and improving the brain's ability to metabolize its primary fuel source, glucose. The smallest blood vessels in the body, known as microcapillaries, are the first to experience the ill effects of a decreased oxygen supply. Ginkgo stimulates the release of substances within the cell wall that enable the microcapillaries to relax. This results in increased blood flow and improved oxygen delivery. In addition, studies demonstrate that ginkgo exerts a direct effect on mental alertness by modifying the frequency of brain waves. Studies using an EEG to monitor brain waves showed that ginkgo increased the brain waves associated with alertness (alpha rhythms) and decreased the brain waves associated with lack of attention (theta rhythms). Ginkgo has a considerable track record for safety and appears to be well tolerated. Ginkgo may be particularly beneficial for people who are just beginning to experience a decline in their cognitive function.
Be sure, as with all other herbs, it's 24% "standardized." 60 - 120 mg per day.
Caution:
Ginkgo Biloba, can increase the effects of prescription blood thinners by increasing the risk of excess bleeding. If you're using an anti-coagulant, consult your health care provider before using this herb.
Chasteberry (Vitex): Chaste tree berry extract is a source of phytoestrogens, and a popular herb among women who need extra support during premenstrual and menstrual cycles.† Chaste Berry Extract is particularly beneficial for premenstrual stress syndrome.
Valerian Root: Can be useful in treating anxiety and in some cases, insomnia common among perimenopause and PMS symptoms. Valerian is used extensively in Europe as a mild sleep aid. Several clinical studies on humans have shown it to safely relieve occasional insomnia. One drawback, it smells awful, so it's advisable to take in capsule form (that doesn't smell too great either), but it works well for many.
Black cohosh: a hormone precursor which some find it excellent for treating menopausal symptoms like hot flashes and depression. Black cohosh is said to relieve vasomotor symptoms and depression. Black Cohosh (Cimicifuga racemosa) has been valued by many societies, including the American Indians, for its nutritional support of the female reproductive system. It was also made into a poultice and applied to snake bites; hence it is sometimes known as snakeroot. Modern natural health enthusiasts, like those of the past, use it to nourish the female system, helpful for hot flashes, hormone balancer, nerves, spasms. Black Cohosh is fairly well studied in Germany, where it is used to treat hot flashes. Experiments have shown that the herb has substances that bind to estrogen receptors in animal models and lower LH (a hormone which is elevated in menopause) in both animals and humans. Remifemin is a popular brand. There are other good standardized brands of black cohosh which provide the same effects at a lower cost. Caution: Black cohosh can cause lowered blood pressure when taken at high doses.
Dong Quai: For menopausal and menstrual difficulties. Dong quai contains phytoestrogens, or plant estrogens. Phytoestrogens have been shown to be helpful in relieving hot flashes. Dong Quai (Angelica sinensis) helps promote the body's use of, and response to, available estrogen. Dong Quai is available as a tincture that can be added to a little warm or cold water. Most of us need about 30 drops of tincture three times a day. Dong Quai is also available as thin slices of cured root. One/16th of a slice of root once a day is about right for most women. The root can be chewed or brewed into tea. (Dong Quai is also available in powder form. The quality and potency of the powder varies greatly, and may not be adequate). Dong quai is included in the Active Women's Multi.
Black Currant: Active ingredient is Linoleic acid, (GLA) gama Linolenic acid and alpha Linoleic acid. In Europe the leaves were used as a diuretic,and as a gargle for sore throat. The berries were made into a drink for colds and flu. The oil is generally used today. Black currant
seed oil is a rich source of essential fatty acids. These are converted in the body to prostaglandin, which is necessary for fighting infection. Many women find this oil reduces breast tenderness associated with PMS. Black currant, like evening primrose oil is often included in women's PMS and menopause formulas. It can also be used as a tea. My favorite is the London Tea Company's Black Currant Bracer.
Licorice Root: Licorice, an estrogen-balancing herb especially for chronic stress. 250 mg. three times a day, 30 to 60 drops tincture three times a day, or 1 cup of tea three times a day Caution: Do not use if you have high blood pressure.
Hawthorn: From the hawthorn berries, the active ingredients vitexin-2"rhamoside has been known since the Middle Ages, used in China, Europe and America for heart and circulatory disorders. Hawthorn dilates blood vessels and improves circulation. Has been used in combination with Ginko biloba to improve post menopausal memory loss. Studies of its effectiveness in this area are lacking.
Caution: Self-treatment for heart disease is a bad idea. If you have or suspect that you have heart disease, or if you are using any heart medication, it's imperative that you consult a health care professional before taking hawthorn.
Chamomile: A relaxant for the nervous system and menopause-related anxiety. Probably the most popular herb in Europe where it has been used for centuries. Generally taken as a tea for its calming effects. Also useful as a sleeping aid and may reduce uterine
cramps. Helpful also for the common cold and flu to insomnia, diarrhea, menstrual cramps, nerves, and drug withdrawal. Chamomile is popular as a late night herbal tea, sold around the world in grocery health food stores. Chamomile contains the amino acid tryptophan. The plant also contains flavonoids. Also useful for relaxation are Hops and passion flower. I have a cup of peppermint tea every night to "settle" myself down. Caution: Those with hay fever may experience a mild allergic reaction.
Feverfew: Believed to prevent and treat migraines, arthritis and allergies. Dilates peripheral bloods vessels helping high blood pressure. Used for migraine headaches, menstrual discomforts and digestive disorders.Caution: Feverfew can interfere with blood clotting when taken internally.
Cranberry (concentrate): Is excellent in preventing and soothing urinary tract infections/inflammations which are more common during menopause.
Ginger: Can be helpful in reducing the nausea assocatied with perimenopause and PMS. Another anti-nausea solution is drinking hot water with lots of lemon.
Ginseng - Korean (Panax): Energy, longevity, age spots, nerve tonic. Ginseng, Korean (Panax) is the most widely used and studied ginseng in the world. As an adaptogen herb, it is believed to help balance the body. Ginseng (Panax ginseng) is supposed to slow aging, increase mental and physical capacity, increase sexual performance, and boost immunity. The three major species are American, Siberian, and Korean. Each species has its own chemical properties. For instance, Siberian ginseng is of a different genus from the other two ginsengs, but it possesses many of the qualities of Korean ginseng. Siberian ginseng is an adaptogen, although perhaps more mild than Korean ginseng. Siberian ginseng is the least expensive of the three ginsengs. Wild American ginseng is a true ginseng. It is the most expensive of the three ginsengs. Caution: With all the hype about benefits ginseng provides, not many mention that it has the potential to elevate blood pressure, especially in those predisposed to hypertension. In addition, Ginseng, can increase sugar levels, which can be dangerous to diabetics. supposed to slow aging, increase mental and physical capacity, increase sexual performance, and boost immunity. Therefore, it should NOT be taken by people with hypertension.
Nettle (Urtica dioica): Thought to fight urinary tract infections, kidney and bladder stones, and rheumatism. It is used externally to control dandruff. Caution: Nettle should not be taken by people with fluid retention caused by reduced heart or kidney function.
Kegel Exercises: Kegel exercises help prevent incontinence and uterine prolapse. It also serves to strengthen pelvic muscle tone, to firm up the vaginal canal to control urine flow. You can tighten and relax the muscles you use to stop urination and enhance orgasm. The muscles are attached to the pelvic bone and act like a hammock holding in your pelvic organs. To try and isolate these muscles trying stopping and starting the flow of urine.
How do I do the exercise?
Once you have located the muscles simply tighten and relax the mucsle over and over, about 200 times a day. These are basic kegels. There are many variations on kegels: elevator kegels (Where you tighten slowly, in increments going in and out, like an elevator stopping on several floors.), you can hold the muscle tightened for five seconds, you can bulge the muscles out at the end, and many other variations.
Do at least five Kegels in a row several times a day:
- Tighten a little -- count five
- Tighten a little more -- count five
- As hard as possible -- count five
- Relax in reverse steps, counting five at each step
Additional reading about kegel exercises, sexual libido and vaginal dryness.
Communicate with other women about sexuality issues and vaginal dryness during menopause.
Meditation: Whatever you do, learn meditation. Learn relaxation breathing exercises. Learn self-hypnosis. Don't be afraid to find your inner self. The inner child. That peaceful place within yourself that too often we sequester away and forget how to call on during times of stress, not only menopause, but due to the vulnerable circumstances in our country at this time. Moments of fear and confusion, frustration, anxiety, depression and pain. In my moments of anxiety and stress, on so many of those occasions, I have found that peaceful place inside of me with the help of Power Surge friend, Harpist, Christine Magnussen, to soothe the soul with her, "On Wings Of A Dove." Interestingly enough, Chris sent me a copy of her beautiful CD just before the Sept. 11th attack on the World Trade Center. Being a New Yorker, the attack hit very close to home. I can't tell you how her music comforted me during those stressful days and many others. You can listen to samples at the above link.
Strongly recommended: Power Surge's Menopause Survival Tips.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The products and information contained herein are not intended to diagnose, treat, cure, or prevent any diseases, or medical problems. They are not intended as a substitute for a visit to your health care practitioner, nor to replace your doctor's recommendations. This information is provided for educational purposes. Nutritional benefits can vary from one person to another.
