Last Updated on 14 March 2025 by Brisbane Livewell Clinic
We take a look at the Naturopathic approach to managing Menopause mindfully. Menopause is a transitional time for women which can be viewed as a natural event associated with midlife and ageing. (1) From a medical science viewpoint, it is currently unclear exactly why women experience this infertility period and exactly why many unpleasant symptoms accompany it. (2) On the other hand, across all fields of healthcare, there is much that is understood about the symptoms experienced and a variety of options to utilise to manage them including nutritional and herbal medicine, diet and lifestyle changes and in some cases when complaints are severe enough to warrant it, Hormone Replacement Therapy (HRT). Since many women seek complementary and alternative medicine (CAM) for symptom management(3), we will look at the Naturopathic approach to managing Menopause mindfully.
The experience of menopause is influenced by a woman’s beliefs, values and approach to changes in this phase of life. (1) Health management of peri-menopause can include screening general health, weight management and a holistic approach to symptoms. (4) In one population-based assessment of 386 Australian women, 86% consulted a clinician at least once to discuss menopausal symptoms(5) indicating that most women are looking for guidance and solutions during this transition period which brings a series of dynamic changes in physiology(4) and can impact the quality of life.
Managing Menopause Mindfully
A cooling-off period
Hot flushes and night sweats are the strongest symptoms reported,(1) affecting more than 80% of women and are the symptoms for which most women seek treatment. (3) The average duration of hot flashes is about 5.2 years, based on an analysis of the Melbourne Women’s Health Project. (5)
Menopause is also associated with sleep problems such as insomnia, mood disorders, sexual dysfunction, including vaginal dryness and decreased libido, weight gain, and decline in cognitive functioning. (3,5) A study at the Royal Women’s Hospital, Melbourne demonstrated that postmenopausal women experience more forgetfulness and less satisfying memory than women before menopause. (6) Other associated complaints include fatigue, joint pain(5) and urinary tract infections (UTIs). Since the urinary tract contains oestrogen receptors in the urethra and bladder, oestrogen loss may lead to patients experiencing UTIs.(5) Avoidance of antibiotics is always desirable, so preventative strategies are key to this issue.
Menopause is also when serious health problems such as cardiovascular diseases and osteoporosis occur with increasing frequency. (7) As postmenopausal women are already at risk for Osteoporosis and Cardiovascular Disease,(5) a thorough general health screening is warranted. Osteoporosis affects an estimated one in six women over the age of 50. (8) Post-menopausal women experience a higher incidence of fracture, and in the first five years immediately after menopause, can experience bone loss at a rate of 2% to5% per year. (8) Clearly, bone health is a priority and Calcium supplements may not be the quick-fix solution most would expect – bone requires a range of both vitamins and minerals for effective treatment of this problem.
How to change ‘The Change’ and managing Menopause Mindfully
Defined as the permanent cessation of menses for 12 months resulting from oestrogen deficiency,(9) the average age of natural menopause (ANM) in Western societies is estimated to be 51 years. (8) There are several factors which determine and influence menopausal age including lifestyle changes and nutritional factors:(7,10)
- Smoking accelerates ANM by about 1.5-2 years, whereas smoking cessation can delay menopause, therefore, prolonging natural oestrogen protection.
- A high intake of oily fish and fresh legumes were associated with delayed onset of natural menopause by 3.3 years while refined pasta and rice were associated with earlier menopause.
- Interestingly, a vegetarian diet accelerates ANM by about 2 years, while unsurprisingly a high intake of fat, cholesterol, coffee also accelerate menopause
Traditional Wisdom for the Transition to Wise Woman and Sage
Herbal medicine has a long history, and many a wise woman has concocted brews to dispel those unpleasant feelings associated with the ‘time of life’. Sage (Salvia) is one such herb traditionally known to impart wisdom to its users. As modern-day science catches up, studies have shown Salvia extract improved menopausal symptoms such as flushing, night sweat, heart palpitations, muscle and joint pain, depression, anxiety, sleep disorders, and sexual desire. (6) Here at the clinic, we find herbal medicine an invaluable part of treatment support and use various plants tailored to the individual to achieve the desired effect. Phytoestrogens, for example, can be found in a wide range of herbal products such as Valerian, Black cohosh, Chamomile, Hypericum, Licorice, Fennel, Soya, Red clover and Salvia. (6) While these herbs are noteworthy, there are several more on hand in our dispensary and prescription is paramount since many factors influence the finished product.
The ABC’s of HRT
Hormone Replacement Therapy has been a primary conventional treatment for menopausal symptoms for some time; however, many women cannot or choose not to use it due to the health risks associated with its use. (3) When utilised, it’s important to know that HRT should only be used for the shortest time duration and at its lowest effective dose. (9) We still recommend concurrent natural health management strategies when HRT is in use, so we manage menopause mindfully.
Naturally needing new solutions to new health problems.
Menopause is a rite of passage. Patients are living longer, and women are spending up to one-third of their lives in post-menopause. (9) If left unresolved, health implications can have a consequence so as most women realise, and it’s important to get support and advice. Considering menopause when women feel vulnerable, personal and tailored healthcare according to needs, preferences and expectations should be provided. (1) Creative and dynamic coping strategies are essential to ensuring effective support for menopausal women. (1)
We offer a range of expertise in various modalities for managing Menopause mindfully including Acupuncture, Bowen Therapy, Herbal Medicine, Kinesiology, Massage, Naturopathy and Nutritional Medicine which can all contribute to an improved sense of wellbeing and alleviating concerns. We understand the journey is one best shared and encourage those needing support to seek it, allowing a significant adaptation to be supported – even celebrated and embraced!
Our Amazing Naturopaths at Brisbane Livewell Clinic
Shella Hall (Sunshine Coast and online)
Amy Angus (Wavell Heights and online)
Jen Strachan (Cannon Hill and online)
Nicole Odlum (Wavell Heights and online)
Dominique Johanson (Wavell Heights and online)
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