Menopause Self-Help Guide

The following tips are taken from "Natural Alternatives to HRT" by Dr. Marilyn Glenville :

Hot Flushes

Supplements	Vitamins E and C and a multivitamin. Minerals: magnesium, calcium and chromium. Bioflavonoids.
Herb	Agnus castus, yarrow, sage, hops, wild yam, dandelion, dong quai.
Diet	Eat soya foods that contain phyto-oestrogens. Drink plenty of mineral water. Avoid spicy foods caffeine, sugar, alcohol and refined foods.
Activity	Regular aerobic exercise (walking and swimming). Meditation and yoga for relaxation. Essential oils for the bath: geranium, chamomile, jasmine, ylang ylang.

Mood swings

Supplements	Vitamins B complex, E and beta-carotene. Minerals: magnesium and zinc. Bioflavonoids.
Herbs	Bach flower remedies, hawthorn valerian, damiana, St John's wort.
Diet	Eat vegetable oil, nuts and seeds. Avoid caffeine, sugar, alcohol and refined foods.
Activity	Meditation and yoga to relax the nervous system. Essential oils for the bath: chamomile, juniper, basil, ylang ylang, geranium.

Insomnia

Supplements	Vitamins B complex, C and E. Minerals: calcium and magnesium. Bioflavonoids.
Herbs	Passionflower, chamomile, hops, valerian.
Diet	Drink chamomile tea. Avoid caffeine in any drinks. Eat little and often.
Activity	Walking in the fresh air. Yoga and meditation to still the mind. Relaxation technique to be used in bed. Warm bath before going to bed with aromatherapy oils: lavender, geranium, marjoram.

Heavy bleeding

Supplements	Vitamins A and C. Mineral: iron. Bioflavonoids
Herbs	Wild yam, black cohosh, agnus castus.
Diet	Avoid red meat, excess dairy products and coffee.

Vaginal dryness

Supplements	Vitamin E capsule inserted in the vagina.
Herbs	Calendula cream.
Diet	Drink plenty of mineral water. Eat linseeds, nuts, seeds and oily fish.
Activity	Sexual intercourse and orgasm stimulates blood circulation and lubrication. Pelvic exercises increase blood circulation to the pelvic region.

Osteoporosis

Supplements	Vitamin D. Minerals: boron. magnesium and calcium.
Herbs	Nettle tea, boneset leaf, marshmallow root, angelica herb.
Diet	Eat dark leafy vegetables, sesame seeds, whole grains. Reduce protein intake and avoid caffeine.
Activity	Regular weight-bearing exercise including brisk walking, yoga

Heart disease

Supplements	Vitamins C and E and beta-carotene. Essential fatty acids.
Herbs	Ginkgo biloba, hawthorn, garlic, ginger.
Diet	Avoid saturated fat in the form of dairy products and meat. Eat a variety of fruits, vegetables, whole grains, nuts and seeds.
Activity	Regular aerobic exercise. Yoga, meditation, t'ai chi to relax the mind and body.