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Hormone replacement therapy (HRT) is a treatment regimen used to relieve menopausal symptoms. It replaces the female hormones the body no longer produces after menopause.
When your body is deprived of oestrogen, you may begin to experience uncomfortable menopausal symptoms like hot flashes, vaginal dryness, mood swings and hair loss, vaginal atrophy, and osteoporosis.
HRT includes either oestrogen therapy alone or a combination of oestrogen and progestin, reserved for women who still have their uterus. HRT is the treatment of choice for menopausal women experiencing moderate to severe symptoms. However, HRT is not suitable for everyone.
Studies have found that long-term use of HRT increases the risk of cardiovascular disease, stroke, and breast cancer. Hence, the use of hormone therapy is individualised to each woman and would be considered after a doctor has taken into account your age and medical history.
This article aims to share some of the safe alternatives to hormone replacement therapy with you.
Natural Alternatives to Hormone Replacement Therapy
There are several alternatives to hormone replacement therapy that may help ease symptoms like hot flashes, sleep disturbances, and vaginal dryness without predisposing you to health risks. Some alternatives to hormone replacement therapy include:
1. Diet Changes
Eating a healthy, balanced diet that includes all food groups may ease symptoms of menopause.
Moderation should also be your watchword. Consuming refined carbohydrates and large amounts of sugar can cause rapid spikes in blood sugar, leading to mood swings, depression, and fatigue.
Drinking water and eating hydrating foods helps regulate hormone production and metabolism, reduce anxiety, and support weight maintenance.
Ensure that you do not skip meals, as eating reduces the frequency of hot flashes.
2. Cut down on Caffeine, Alcohol and Spicy Food
Consumption of caffeine increases anxiety and causes dehydration. Alcohol also causes dehydration and mood swings. Eating spicy food increases the body’s temperature. All these can cause hot flashes and disrupt sleep patterns.
Cutting down on these foods may relieve the symptoms you are experiencing.
3. Increase Your Intake of Calcium and Vitamin D
Calcium and vitamin D are essential for postmenopausal women. As oestrogen levels drop, bone density decreases, increasing the risk of osteoporosis. Calcium and vitamin D protect against menopause-related osteoporosis by strengthening the bone and boosting bone mass density.
4. Be Careful With the Use of Soy and Other Phytoestrogens
Data is inconsistent for phytoestrogens as a treatment for vasomotor symptoms like hot flashes and night sweats. Phytoestrogens have beneficial effects, but in moderation. Hence, it’s advised that you avoid processed soy products, flaxseeds, and legumes like chickpeas.
5. Engage in Regular Exercise
You can manage menopausal symptoms by incorporating regular exercise into your lifestyle. Aerobic exercises, including walking and running, can improve bone density and maintain weight. Swimming in cold water can alleviate symptoms like anxiety, hot flashes, and mood swings.
Pilates and yoga have been linked to flexibility, stress relief, and even circulation and relaxation.
6. Handle Your Stress Levels
Menopause can be a particularly stressful time. You’re not only coping with hormonal changes but also dealing with sleep disruptions, mood swings, anxiety, and the pressure of other life events and societal expectations.
Finding ways to manage stress during menopause can make a big difference. It can improve your mood, help balance your hormones, reduce anxiety, and even lead to better sleep. Simple practices like breathing exercises, journaling, and meditation can help you stay grounded.
7. Wear Loose Clothing
Loose clothing can be much more comfortable during bloating, as it does not put pressure on your abdomen as tight-fitting clothes do. It also promotes better airflow, which helps keep your skin dry and can ease the discomfort of hot flashes.
8. Keep Your Space Ventilated
Hot flashes and night sweats are typical symptoms many women experience during menopause. Keeping your space cool and ventilated helps to regulate your temperature. You could open your windows at night to improve airflow and carry a portable fan around during the day.
9. Use a Vaginal Moisturiser for Dryness
Vaginal moisturisers can be a great way to relieve dryness during menopause. They improve vaginal elasticity and also reduce vaginal dryness and discomfort.
Be sure to avoid perfumed or scented products to prevent irritation.
10. Use a Vaginal Lubricant for Sexual Activity
Vaginal dryness can cause sexual discomfort. You can enhance sexual pleasure with vaginal lubricants, which reduce friction and discomfort during intercourse, increase confidence, and relieve pain.
Ensure you go for pH-balanced products that do not contain numbing ingredients.
11. Quit Smoking
Women who smoke are likely to experience menopause earlier than non-smokers. Cigarette smoking worsens hot flashes and increases the risk of osteoporosis, vaginal dryness, and cardiovascular problems.
12. Consume Dietary Supplements
Menopausal symptoms, such as hot flashes, mood swings, and night sweats, can be managed using dietary supplements. Always consult your physician before adding new supplements to your diet, changing the dosages, or combining them with other medications.
13. Consider Taking Herbal Supplements
Some women seek herbal remedies like herbal supplements to relieve their symptoms. Red clover, black cohosh, ginseng, and dong quai are some natural remedies.
It is important to consult your healthcare provider before going down this route to avoid drug interactions and overdoses.
14. Try Acupuncture
Acupuncture is a traditional Chinese practice that involves inserting fine needles into specific areas of the body. Studies show that acupuncture significantly decreases the frequency and severity of hot flashes. Acupuncture also improves your mood and sleep quality and reduces anxiety.
15. Tai Chi
Tai chi involves slow movements and controlled breathing. It has low risks of injury and can be practiced regularly to manage some menopausal symptoms. It has significant effects on balance and bone mineral density, reducing the risks of fractures and falls. Tai chi also improves mood and relieves anxiety.
16. Take Prescribed Medication
Aside from HRT, you can use other prescribed medications to relieve symptoms of menopause.
SSRIs and SNRIs are antidepressants found to be effective for the treatment of hot flashes. Examples of these antidepressants are paroxetine and venlafaxine.
Gabapentin, which is usually used for seizures and nerve pain, is sometimes prescribed to relieve hot flashes in women.
These drugs are well tolerated and relatively safe for use, but you should not use them without a prescription from a doctor.
17. Speak with a Doctor
It’s essential to consult a medical professional before exploring any alternatives to hormone replacement therapy or medications. They can create a treatment plan tailored to you by considering your age, family medical history, and personal medical record, ensuring the approach is effective and safe for your needs.
Frequently Asked Questions
The best natural replacement for oestrogen does not exist. It depends on your needs and the severity of your symptoms. However, safe alternatives that can reduce the symptoms of low oestrogen include dietary supplements, lifestyle changes such as regular exercise, calcium and vitamin D intake, and dietary modifications.
Boosting your oestrogen levels without hormone replacement therapy can be achieved through regular exercise, stress management, getting enough sleep, avoiding smoking and limiting alcohol consumption. Other ways include acupuncture, herbal supplements and cutting back on processed foods.
The safest hormone replacement therapy depends heavily upon several factors, including your age, medical history, lifestyle, and the route of administration.
Combined hormone therapy (a combination of oestrogen and progestin) is safer for women who have their uterus intact, while oestrogen hormone therapy is preferred for women who have undergone hysterectomies.
Administration of HRT via transdermal patches or creams reduces the risks of cardiovascular diseases.
Consult your healthcare provider to determine the safest HRT regimen for your health needs.
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