A-Z menopause relief Articles

Estrogens are a group of hormones that are produced in the ovaries in females, and small amounts in the male testicles. Estrogen is also produced in very small amounts by the adrenal gland. Throughout a woman’s life span, the production and balance of female hormones change significantly. These changes can be normal or pathological, depending on the woman’s age and resulting symptoms, thus affecting her overall health and vitality. Both high and low levels of estrogen (otherwise known as an imbalance) are associated with health problems. Luckily there are natural ways to help balance your estrogen levels.

Different Forms of Estrogen: Estrone, Estradiol, Estriol & Xenoestrogens

There are a few different forms of estrogen, which is important for one to understand when talking about ‘healthy’ estrogen levels. 

Estrone

One form, estrone, is produced in the fat cells of both men and women. Estrone is strong in terms of its stimulation of the body and must be kept in check by having adequate levels of the other estrogens, estradiol and estriol. High estrone increases the risk of heart disease, unhealthy cell growth, polycystic ovaries and PMS. Estrone becomes more abundant in women who are obese. 

Estradiol 

Estradiol is the most abundant estrogen in women of reproductive age. The benefits of estradiol are many, including a decrease in osteoporosis, decreased risk of unhealthy cell formation in the colon, cardiovascular disease, Alzheimer’s and general cognitive decline. It also has the overall benefit of slowing the aging process. Estradiol promotes healthy genital tissue and soft (wrinkle-free) skin. It decreases the risk of diabetes, and macular degeneration, and prevents tooth loss with aging by promoting a healthy oral mucosa. High levels of estradiol cause the same problems as high levels of estrone. 

Estriol

Estriol becomes important in postmenopausal women but it only stimulates the body a little as compared to estrone and estradiol. Optimal levels of estriol protect women from complaints of aging like heart disease, loss of hair, skin wrinkling and bone loss.

Xenoestrogens

Xenoestrogens are synthetic or natural chemical compounds that imitate estrogen in living organisms. BPA is one widely known compound with these effects. Natural xenoestrogens include phytoestrogens (more on these later). High exposure to xenoestrogens has been linked to precocious (or early) puberty, infertility and other disorders of the reproductive system.

Yes, there are many theories about how and when to get the most accurate picture of hormone levels. Blood levels are accurate, but very specific, meaning that they will tell you your levels are on the day and time that you have the testing done. In cases of infertility, many doctors choose to check specific hormones on specific days in the cycle, to find out if levels are peaking and declining as they should be (in this case to support pregnancy). Your MD or ND can order these tests.

The Benefits of Estrogen

Estrogen, it's not all that bad. Estrogen protects a woman’s body in many ways. The benefits of estradiol are many, a few of the most important are:

• Decrease in Osteoporosis
• Decreased Risk in Unhealthy Cell Formation in Colon
• Lowers Risk of Cardiovascular Disease
• Protects Against Alzheimer’s and Cognitive Decline
• Slowing or Preventing Aging Process

Estradiol promotes healthy genital tissue and soft skin with decreased wrinkling. It decreases the risk of diabetes, and macular degeneration, and prevents tooth loss with aging by promoting a healthy oral mucosa.

Understanding Healthy Estrogen Levels

“Healthy” Estrogen Levels

In a healthy middle-aged woman (before entering peri/pre-menopause), estradiol should increase throughout the first half of the cycle, peaking just before ovulation. A drastic drop in estradiol is actually what signals ovulation. Throughout the last half of the cycle, estradiol rises and falls again, but only to about half of what it does in the first part of the cycle. Once again hitting a low at the end of the cycle, menses begins.

“High” Estrogen

As with every ‘healthy’ state in the body, hormone health is all about BALANCE. In this sense, high estrogen can mean one of two things: estrogen is high, OR progesterone is low, and therefore estrogen is unopposed, or high relative to progesterone levels. This is referred to as relative estrogen dominance. Both of these patterns can result in the same conditions/symptom picture, as seen in PMS (breast tenderness, mood swings, headaches, cramping, acne, water retention), fibrocystic breasts, estrogen-dependent breast cancers, thyroid dysfunction, irregular cycles, etc.

“Low” Estrogen

Abnormally low levels of estrogen can be responsible for early menopause, delayed menstruation and more. 

Menopausal symptoms (hot flashes, insomnia, mood swings, loss of libido, vaginal dryness, etc.) could be related to declining estrogen levels, or relative estrogen dominance, as progesterone declines both earlier and at a much faster rate than estrogen.

Hormone Replacement Therapy: What You Need To Know

In 2002, A Women’s Health Initiative (WHI) study was cut short when preliminary results showed that Hormone Replacement Therapy (HRT), as a combination of estrogen and progestin, had a higher rate of breast cancer, heart disease and stroke than women taking placebo. This study changed the way that HRT was recommended. 

Now, HRT is generally used with more caution, and generally recommended as a short-term treatment only. What women should know is that there is one huge exception to the HRT-with-caution-rule, and that is in the case of hysterectomy. In women who have had a hysterectomy, there is convincing research showing that (estrogen-only) HRT may be responsible for significant protection against heart disease, blood clots, stroke or early death. 

Estrogens are available only by prescription in Canada. They can be taken orally, by injection, or applied topically as a cream.

Natural Alternatives To Estrogen Hormone Replacement Therapy

Natural ways to enhance the body’s production of estrogen without taking estrogen itself, are several natural options to boost estrogen production. By supporting the function of the ovaries the body can optimize its estrogen levels, relative to a woman’s age. Supporting adrenal function is another natural way of supporting estrogen, as this is the only alternate sight of estrogen production in women, once ovarian function begins to decline.

Fats and Protein For A Natural Estrogen Boost

Essential fatty acid and protein intake is important. Essential fatty acids are used to make steroid molecules, the precursors to hormones like estrogens. Primrose and borage oil are two sources of essential fatty acids that have a particular affinity for balancing female hormones. Protein is what the body uses to build connective tissue, bone and fetal tissue under the direction of hormones, like estrogen.

Natural Vitamins/Minerals For Estrogen Balance

Vitamins and minerals that support sexual gland function include vitamin C, vitamin E, vitamin B complex, vitamin B6, zinc, beta-carotene, calcium, magnesium, selenium and zinc.

Key Plant Medicine For Natural Estrogen Support

Herbs can support estrogen production by containing plant estrogens (phytoestrogens); compounds that look similar to human estrogen and can interact with estrogen receptors in the human body. The important thing to remember is that these plant estrogens only stimulate the receptors a fraction of the amount that the hormone estrogen would. Therefore they can be used to treat conditions of high estrogen activity, by blocking the activity of the hormone estrogen. It can also treat conditions of low estrogen activity by binding to vacant receptor sites and causing a low level of hormonal stimulation. Some examples of plants that contain phytoestrogens are dong quai, ginkgo, Panax ginseng, licorice (glycyrrhiza glabra), red clover and soy.

Once treated by mainstream medicine as a disease, menopause is a normal transition in a woman’s life from an age of fertility to one of wisdom. Like anything important in a woman’s life, this transition can sometimes be a challenge. With the recent revelation that standard hormone replacement therapy (HRT) for the relief of hot flashes caused a significant increase in the risk of cancer, a course of action for menopausal support can be confusing. But there are effective and safe alternatives to HRT.

Understanding Menopause

Clinically, menopause is complete when one year has passed since the cessation of menstruation. The perimenopausal period can last for several years. During this time, women experience gradual cycle changes like more or less bleeding and variations in cycle length. Anemia can occur due to heavy menstrual bleeding. Another way to experience menopause is through the removal of the ovaries. Hormonal shifts during perimenopause or after ovary removal cause hot flashes, night sweats, vaginal dryness, low libido, urinary incontinence, dizziness, heart palpitations, headaches and mood swings. Factors that aggravate symptoms are poor diet, stress, alcohol, caffeine, tobacco and spices.

Around menopause, hormone release occurs sporadically and produces symptoms such as hot flashes, night sweats, vaginal dryness, low libido, urinary incontinence, dizziness, heart palpitations, headaches, irregular cycles, irregular bleeding and mood swings. Estrogen receptors are located on non-reproductive cells, too. Therefore, menopause affects the aging of a woman’s whole body. Skin cells need estrogen to stay smooth and moist. The thyroid gland uses estrogen to maintain body temperature. Proper bone formation requires estrogen. The arteries and heart require estrogen for maintaining their functioning.

Progesterone and testosterone levels also decline in menopause. Progesterone has a calming effect on the brain and nervous system, and menopausal women may suffer from anxiety, depression or other emotional concerns. Testosterone regulates the libido and contributes to a decrease in sex drive, often reported by menopausal women.

Menopausal Symptoms

Synthetic hormone replacement therapy can relieve common perimenopausal aymptoms. It may also support heart and bone health. Some studies suggest hormone therapy may carry health risks, regardless of the source. Talk to a health professional about the benefits and drawbacks of hormone replacement.

The relief of these symptoms and natural support for the increased risk of other health concerns aggravated by menopause should include some or all of the following: balancing of hormones (sex hormones as well as adrenal and thyroid hormones), reducing symptoms like hot flashes and mood swings, supporting bone health, and supporting heart health. Natural support of the menopausal woman involves supporting the whole body because at menopause, women lose the protective effect of estrogen on the body. The skeletal and cardiovascular systems are especially susceptible to degeneration due to low estrogen levels.

Understanding Women's Hormones During Menopause

Hormones are very powerful substances that regulate bodily functions and cause dramatic changes in our health. Estrogen levels fluctuate and decline during perimenopause and menopause. These changes can trigger menopausal symptoms. Some herbs contain plant compounds that may support hormonal balance. They may offer a natural alternative to conventional hormone therapy. Some of these herbs include: Vitex, dong quai, black cohosh, damiana, soy extracts, licorice and others. Use standardized extract versions of these plants as they are stronger than the raw versions and contain a consistent amount of active ingredient. Progesterone levels can also be optimized with the essential fat supplements primrose oil or borage oil. Both of these contain the essential fat GLA, which your body needs to produce progesterone. Both of these work well combined with vitamin E. An imbalance between estrogen and progesterone is largely the reason why women experience hot flashes and an increased risk of heart disease and osteoporosis.

Other hormones, such as thyroid and adrenal gland hormones, can also fluctuate during menopause & perimenopause, causing symptoms such as fatigue, anxiety, stress, and insomnia.

Menopausal Symptom Support

Supporting thyroid health may help reduce symptoms. Kelp, tyrosine, and iodine can support thyroid function. Stress can also affect the adrenal glands during this transition. The adrenal glands manufacture hormones that help our bodies deal with stress effectively. When you are under long term stress, they can become exhausted and fatigue and a feeling of uncontrollable stress results. Support your adrenal glands with vitamins C and B (in particular B5).

Also use an herbal adrenal support formula with some or all of the following herbs: licorice, Siberian ginseng, ashwagandha, and astragalus.

If you or your practitioner suspect estrogen dominance, follow the above recommendations for increasing progesterone production, in addition to taking supplements to balance excess levels of estrogens, especially estrogen analogs in the form of toxins from the environment. Use the supplements D-glucarate, I3C (indole – 3- carbinol), and milk thistle to help your liver break down xeno-estrogens.

Menopausal Hot Flashes, Insomnia & Anxiety Support

Many women find relief from hot flashes, insomnia, depression, and vaginal dryness. For sleep support, consider valerian, calcium, magnesium, or melatonin. For depression and mood swings, St. John’s wort is effective in relieving mild to moderate depression and anxiety. Vitamin E and aloe can be applied topically to help relieve vaginal dryness.

Menopausal Bone Health Support

Osteoporosis is a major concern for many menopausal women. Calcium and magnesium form the foundation of a bone-support supplement program. Experts often recommend 1,500mg of elemental calcium and 750mg of magnesium daily. However, calcium absorption varies by form. Calcium carbonate, commonly found in drugstores, is less bioavailable than chelated or citrate calcium. These forms improve absorption and support bone health more effectively. Calcium microcrystalline hydroxyapatite (CMHA) is another therapeutic form. CMHA contains the same mineral structure found in bone. Clinical studies show it can increase bone mass and reduce bone loss. Healthcare professionals typcially recommend CMHA for people with diagnosed osteoporosis.

Synergistic nutrients can improve calcium absorption and support bone health. Calcium can be difficult for the body to absorb efficiently. Magnesium, zinc, silica, manganese, copper, boron, and potassium help increase calcium bioavailability. Magnesium and zinc support calcium absorption in the gut. Boron and silica help the bones incorporate calcium into new bone tissue. Maintaining an alkaline pH also supports bone health dueing menopause. Excess acidity can cause the body to draw minerals from the bones. Over time, this process may contribute to bone loss. Green food supplements and potassium-rich foods can help maintain alkalinity. Regular pH monitoring can help guide dietary and supplement adjustments.

Heart Health & Menopause

An increased risk of heart disease and stroke is also a concern for menopausal women. While heading towards age sixty usually carries with it an increased risk of heart attack and stroke for most people, declining levels of healthy estrogens accelerate this risk for menopausal women. Several supplements can help you to optimize your heart health during menopause. One of the best supplements proven to help maintain heart health is Coenzyme Q10. COQ10 helps the heart use oxygen and energy effectively, and its highest concentration in the body is found in the heart. Use 60-120mg daily of COQ10. Hawthorn berry contains bioflavanoids that have proven blood pressure reducing properties and that also act as a heart tonic.

It is important that you stay active during perimenopause and menopause. Exercise has many benefits for menopausal women, including reducing the risk of osteoporosis, heart attacks and strokes. Stress can also be managed with exercise and enjoyable activities.

Dietary Support During Menopause

Dietary support during perimenopause consists of a diet high in whole grains, nuts, seeds, cold-pressed nut and seed oils, vegetables, fruits, eggs, yogurt and nutritional yeast. These foods provide vitamin E, vitamin C, bioflavonoids, essential fatty acids and B vitamins. These nutrients enhance estrogen production and regulate estrogen levels in the body. Soy products should be consumed because they contain plant estrogens. Eat foods that are high in calcium, such as green leafy vegetables, eggs, shellfish and fermented dairy products. Drink 2L of filtered water daily to hydrate the skin ands mucus membranes. Avoid coffee and alcohol because they increase calcium excretion and exacerbate symptoms. Avoid animal products because they contribute to hot flashes and increase calcium loss.

One and a half to two litres of filtered water or herbal tea should be consumed daily to prevent dehydration. Avoid caffeine and alcohol, which increase fluid loss. There are three aspects to a bone building diet. Bone-forming minerals, including calcium, must be taken in. Accessory nutrients that help calcium utilization must also be available. Finally, the body must become alkaline because an acidic environment causes calcium to be drawn from the bones in order to buffer the acidity. Dietary changes for heart health include maintaining adequate fibre intake and lowering the fat and cholesterol content of your foods.

What is Progesterone?

Progesterone is a naturally occurring steroid hormone produced by the ovaries along with estrogen. These levels rise dramatically at ovulation, falling when and if fertilization does not occur. This sudden fall in this hormone is what signals menstruation and another cycle to begin.

How Pregnancy Effects Progesterone

If fertilization of an egg does occur, progesterone levels continue to rise, and it is this rise that prevents shedding of the uterine lining (menstruation), preserving the embryo. Eventually the placenta takes over for the ovaries and produces the higher amounts of this hormone needed to sustain the pregnancy for a full nine months. If for one reason or another a woman fails to ovulate, progesterone also fails to be produced and estrogen is unopposed.

Progesterone vs Estrogen

Progesterone not only plays a big role in pregnancy and fertility, but what is also important to understand that it constantly keeps estrogen in balance. That is, it essentially works at opposite times and stimulates opposite processes to estrogen. Estrogen, for example rises at the beginning of the menstrual cycle, stimulating ovulation, and declines when progesterone takes over for the last half of the cycle.

Symptoms of PMS and Menopause are often blamed on high levels of estrogen or estrogen dominant conditions. But, if we want to look at it from another perspective, these are also progesterone deficient processes. The body innately uses this hormone to oppose the power of estrogen, but if for one reason or another our bodies are unable to produce progesterone in adequate amounts, estrogen is free to run wild and wreak havoc on our bodies. Estrogen dominant hormonal imbalances play a role in the development of everything from PMS to some female cancers.

Menopause & Hormone Levels

During Menopause, estrogen levels decline to about 40% of their original levels, thus inhibiting ovulation, and also causing a decline in progesterone levels, in some women down to 0%. Once again, this allows estrogen to dominate unopposed and most likely is responsible for some of the more common menopausal complaints such as hot flashes, insomnia and irritability.

Whether it be due to the normal process of menopause or another abnormality in these hormone levels, both pre and post menopausal women may benefit from bioidentical hormone replacement.

Boosting Progesterone Levels, Naturally

Natural progesterone is available in both an oral (oral micronized progesterone) and cream form. Less common forms include vaginal or rectal suppositories and injection. Only the cream form is available without a prescription.

Natural progesterone is derived from extracts of Mexican wild yam or soybean and the hormone molecules that result from a manufacturing process are identical to the ones produced by a woman's own ovaries. It is important to understand that it is a laboratory process and an individual cannot ingest wild yam or soybean and expect the body to convert these to progesterone.

Benefits of Natural vs Synthetic Products

The benefits of natural progesterone versus the synthetic version (progestins) is that they are often better tolerated. Breast tenderness, edema, irritability and abdominal cramping are all frequent complaints from individuals using synthetic progestins.

Natural varieties have the added benefit of maintaining the patency of coronary arteries and improving cholesterol panels. Both natural and synthetic versions are highly recommended for every woman on estrogen therapy (unless you have had a hysterectomy) to protect the uterus from hyperplasia and cancer.

Oral forms of this hormone are more effective and more widely used with women on estrogen therapy due to these protective effects. Progesterone cream is more widely used with women who are not on estrogen therapy and who are looking for relief from either PMS or menopausal symptoms, especially those not improving with lifestyle changes alone.

When buying a cream variety, it is important to look for wild yam creams with bio-identical progesterone added. There is a wide range in dosage. Higher concentrations, up to approximately 400 mg/per ounce seem to be more effective. Base your dosage on the severity of your symptoms and always consult a healthcare practitioner to ensure that you are using both the oral and cream forms properly in order to ensure the best results.