Use plant (phyto-) oestrogens:

  • Take isoflavone phytoestrogens, found abundantly in soy foods and soy protein extracted supplements (also in chickpeas, red clover, linseed, most nuts and seeds).
  • Eat one tablespoon crushed linseed (flaxseeds) every day. Flax seed contains lignans, another group of phytoestrogens that balance oestrogen and progesterone levels and reduce the symptoms of menopause while protecting breast tissue from cancer.
  • Take a teaspoon of sesame and sunflower seeds every day with your breakfast as well as a handful of various nuts to nibble on (fibre, essential fatty acids, plant oestrogens and many more).
  • Dong quai (Angelica sinensis) balances all the female hormones.
  • This herb stands midway between the very weak plant oestrogens and the progestogens.
  • Sage reduces hot flushes (make a tea using fresh or dried sage leaves).
  • Black cohosh (Cimicifuga racemosa) has also been shown to reduce hot flushes, prevent osteoporosis and reduce vaginal dryness. This herb allows luteinising hormone (LH) levels to drop. Consistently high LH levels are often found during menopause, and this is believed to cause many of the symptoms. Black cohosh alleviates every symptom of menopause: physical, emotional and mental. Research has shown that it is three-and-a-half times more effective than HRT in reducing hot flushes.
  • Mexican wild yam (Dioscorea compositum) and another wild yam species, Dioscorea villosum, contain natural plant progesterones, to balance the plant oestrogens.
  • Liquorice root is an adaptogen that helps the body cope with stress, as well as being a plant oestrogen.

Use these supplements daily:

Herbal Beauty

  • An antioxidant and multivitamin combination (2 500 IU/1,5mg vitamin A, 200 — 400 IU vitamin E and 200 micrograms selenium to reduce hot flushes; 500mg vitamin C; zinc, copper and plant nutrients to support the female reproductive system, retard ageing and promote longevity and optimal health.
  • Take chromium (200 micrograms to balance blood sugar levels and prevent irritability and tiredness) as part of the above combination, or take chromium with conjugated linoleic acid (CLA), Lcarnitine (an amino acid), hydroxy citric acid (from Garcinia cambogia) and green tea (antioxidant) to help you lose weight or maintain a healthy body weight.
  • Calcium (900mg), magnesium (450mg), boron, vitamin D in conjunction with isoflavones to prevent osteoporosis — take it at night to improve sleeping patterns and promote relaxation.
  • Essential fatty acids (500mg cold-water salmon oil and 500mg starflower or 1 000mg evening primrose oil) have many functions in the body, including relieving menopausal symptoms while nourishing the skin.

Other useful herbs:

  • St John’s wort increases libido, diminishes headaches, improves concentration, diminishes palpitations and relieves mild to moderate depression.
  • Kava kava and valerian root help for insomnia and anxiety.
  • Ginseng (Panax and Siberian) increases energy and balances the stress reaction.

More natural options:

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