Are you peri-menopausal?

It is perfectly possible to manage the menopause naturally by putting back into the body what may be lacking in terms of nutrients, topping up on naturally occurring oestrogen on a regular basis and undertaking some regular exercise and relaxation.

The programme which I have been running for 16 years, has been shown to successfully alleviate symptoms in approximately 90 per cent of women in four months.

Apart from improving nutrient levels in the body so that the brain chemistry and hormones function normally, it is important to replace oestrogen regularly at this time when the ovaries are ceasing production.

Each cell has what is known as an oestrogen receptor site, which needs its regular fix of oestrogen in order to function at optimum levels. Hot flushes are merely an attempt by the brain chemistry to kick-start the ovaries back into function.

If the brain perceives that there are adequate levels of oestrogen, or oestrogen-like substances, there is no need for the power surges that leave menopausal women feeling like washed out dishrags.

The trick is to keep the receptor sites satisfied by consuming phytoestrogen, the plant-based substances that mimic oestrogen, little and often throughout the day, rather than all in one sitting.

The weaning process

Before attempting to come off HRT, get established on a comprehensive alternative programme. It is advisable to wait at least four to six weeks before reducing your HRT dose, by which time the benefits of the new programme will be kicking in.

When you feel ready, start reducing the dose of HRT by as much as half - if you are taking a high-dose pill or use a high-dose patch, it is best to ask your GP to prescribe a lower dose for a month or two before attempting to come off HRT altogether.

To finally come off HRT completely, it is recommended that:

  • If you take pills, either break them into two halves or take one every other day.

  • If you use patches, cut them in half and apply one half instead of the whole patch, and wait for an additional day each time before applying a new section of patch.

  • If your HRT is in the form of nose spray, aim to use it less, or use it on alternate days.

    Continue on half-dose HRT for approximately one month, while at the same time following your alternative programme closely, and then, when you feel the time is right, choose a day to stop using HRT.

    If you experience mild flushes during the next month or two, simply adjust the dose of isoflavones (phytoestrogens found in soya products) in your regime upwards until the flushes have abated, and increase your intake of isoflavones-rich supplements in the short term.

    A traditional Western diet, high in saturated fats and low in phytoestrogens, aggravates the symptoms of the menopause. To alleviate these, you will need to consume at least 100mg of isoflavones per day initially.

    This will enable you to emulate the Japanese diet, so high in isoflavones, without making too many changes to your current habits.

    How to tell if you are peri-menopausal?

    1 A weight gain of 8-10lb that slowly sneaks up on you, giving you square hips, a little belly, jiggly arms and bulges over your bra lines.

    2 Sweet tooth, indicating a blood-sugar imbalance. I never had biscuits in the house unless I had company but my sister commented one day that I had gone from eating fruit to munching chocolate bars and chocolate-covered biscuits.

    3 Memory loss. For instance, Josephine, a friend for 25 years, was in the supermarket and I was about to introduce her to my nextdoor neighbour - and suddenly I couldn't remember her name.

    4 Depression and anxiety.

    5 PMS (pre-menstrual syndrome) three times as bad as in your 30s.

    6 Irregular periods.

    7 Skin changes, both face and body. Not only do I hate counting all the new wrinkles but those liver spots really get me, along with my knees and horrible scaly skin on my legs.

    8 Teeth problems. My gums are receding and if I don't have my teeth cleaned regularly,

    9 Tiredness, low energy, moodiness.

    10 Lower back ache and joint ache. My lower back ached constantly and I've had to have a hip replacement.

    What not to eat and drink

    Alcohol: Not only does it dehydrate the skin, it also lengthens the duration of hot flushes and intensifies their severity.

    Butter: High fat content makes it unacceptable for longterm use. For cooking, substitute with flaxseed oil.

    Coffee: Has the ability to throw a Pioneering Pauser into an immediate hot flush. And each cup robs the body of 11mg of calcium.

    Salt: Another hot flush trigger - and it will soon be announced that salt is the No 1 cause of Alzheimer's.

    Sugar: Well, we all know about sugar, but did you realise it triggers sweats and jitters? Stevia, a plant-based sweetener, is a great alternative.

    Milk: An ageing body, no matter how wellexercisedor nutritionally fit, cannot accommodate a milk-related arterial build up of cholesterol or plaque. Milk is high in fat, and even the calcium, when laced with fat, depletes the body's reserves of calcium rather than replenish them. Plus, the fat in milk interferes with the absorption of magnesium (essential for strong bones). Swop for soya milk.

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