8 Menopause Alternative Treatment Studies
The rise of menopause alternative treatment comes from the associated health risks of traditional and modern hormone replacement therapies. As a result, women looking for natural menopause treatment increase yearly. Also, the rise of sustainable and cruelty-free consumption influences customer’s buying patterns.
This shifting trend provides various menopausal health treatments and allows the medical field to explore and use the availability of natural sources. Here are the top 8 menopause alternative treatment studies.
1. Cognitive Behavioral Therapy reduces hot flashes intervention by 52% to menopausal women.
Cognitive Behavioral Therapy (CBT) is a talking therapy that manages problems by changing the way you think and behave. It’s commonly used to treat anxiety and depression.
In CBT, a mental health professional helps you take a closer look at your thoughts and emotions and understand how these affect your actions. Through CBT, you unlearn negative thoughts and behaviors and adopt healthier thinking patterns and habits.
The National Institute for Health and Care Excellence (NICE) recommends CBT as a safe, effective, and first-choice psychological treatment for mental health difficulties like anxiety, depression, and hot flashes.
Also, the Menopause Guideline (NICE Guideline, 2015; NG23: 1.3.3) suggests that GPs and health professionals give information and advice to women experiencing troublesome menopausal symptoms about CBT. It provides them with self-management skills to reduce the psychological distress linked to menopause.
2. Phytoestrogen supplementation reduces the 1.31 score of hot flashes per day.
Phytoestrogens are estrogen-like compounds from fruits, vegetables, legumes, seeds, and medicinal plants. They bind estrogen-receptors and balance fluctuating hormone levels, particularly during perimenopause.
A peer-reviewed published journal in MDPI noted that Japanese women who eat a diet rich in phytoestrogens reported lower hot flashes frequencies compared to European women. This data is supported by a baseline Study of Women’s Health Across the Nation.
During the study, only 12% of Japanese Americans reported hot flashes within the past two weeks compared to 26% of women of European descent, 26% of Latinas, and 39% of Black women.
3. Recent observational studies showed that women who regularly exercise are less likely to experience ‘severe hot flashes’ compared to sedentary women.
A sedentary lifestyle will do no good to anyone. Exercise during perimenopause and menopause helps women transition these stages.
According to Massachusetts General Hospital Center for Women’s Mental Health, exercise decreases the body’s core temperature and changes its sensitivity for the onset of sweating. Sweat rate and skin blood flow thresholds occurred at a lower temperature, alongside improved sweating sensitivity with exercise. Most importantly, women experienced a 60% reduction in hot flash frequency.
4. Women who regularly eat soy experience 45% reduction in hot flashes.
Soy contains isoflavones. They are plant-based compounds that have similar structure to estrogens, allowing it to bind with estrogen receptors. Also, they have anti-inflammatory and antioxidant properties that prevent cell damage.
In clinical studies, postmenopausal women who eat high amounts of dietary soy protein (20 to 60 g per day) have fewer and less intense hot flashes and night sweats than those who eat less soy.According to the North American Menopause Society, eating whole foods containing the following amounts of isoflavones have health benefits for postmenopausal women:
50 mg daily to reduce cholesterol
40 to 80 mg daily to strengthen blood vessels and possibly improve blood pressure
50 mg daily for bone health
40 to 80 mg daily to reduce hot flashes
5. A Danish study found that five weeks of acupuncture in women with menopausal symptoms reduced hot flushes, night sweats, sleep disturbances and emotional problems.
It is a traditional Chinese medicine practice that uses thin needles into the skin to stimulate specific points throughout the body, like the back, neck, head, and face. This balances the body’s vital energy (qi, pronounced as chi). If qi is balanced, the person has spiritual, emotional, and physical health.
Researchers from the University of Southern Denmark found that 6 weeks of acupuncture treatment of menopausal women (moderate-to-severe symptoms) suffering from hot flushes, night sweats, sleep disturbances and emotional problems had positive results. 80% of the respondents reported moderate improvements in all symptoms.
Additionally, the US National Institutes of Health (led by Nancy Avis, PhD) conducted a study of 209 perimenopausal and postmenopausal women aged 45 to 60. They experienced at least four hot flashes or night sweats daily. During the eight-week trial, 47% of the group noted a 50% reduction in hot flushes, and less than 12% reported an 85% reduction by the end of the study.
6. Mind-body exercise significantly enhanced bone mineral density in perimenopausal and postmenopausal women.
Combined physical postures, breathing techniques, and meditation build strength and flexibility. Also, it manages pain and reduces stress.
A systematic review published in the National Institutes of Health showed that a daily 12-minute yoga routine with 12 specific poses increased spinal bone mineral density over two years among participants (most had lower-than-normal bone density). Additionally, yoga enhances muscle strength, balance, and coordination, which are important for reducing falls and fractures in menopausal women.
7. Studies showed that cold water swimming helps in improving anxiety and other menopause symptoms.
Cold Water therapy or hydrotherapy involves immersing yourself in natural cold water, like ocean, lakes, or cold plunge pools at 15°C (59°F). This has been practiced in centuries due to positive health benefits and now, several studies linked its effectiveness in managing menopause symptoms.
UCL (University College London) researchers surveyed 1114 women (785 were in menopause) who participated in cold water swimming therapy reported improved menopausal symptoms. Here are the findings:
46.9% reported improvement in anxiety
34.5% in mood swings
31.1% in low mood
30.3% in hot flashes
For this, senior author Prof. Joyce Harper of the Elizabeth Garrett Anderson institute for women’s health at UCL noted that outdoor cold water swimming reduces stress and ice baths boost muscle repair in athletes. Additionally, Louise Newson, MBChB (physician and menopause specialist at Newson Health Menopause and Wellbeing Centre in Stratford-Upon-Avon, England) supported that this therapy is beneficial for menopausal women’s mental health. 8. A 2023 review of 22 studies of products containing black cohosh extracts (alone or in combination with other herbs), found that they are beneficial for overall menopause symptoms.
Black cohosh is a native plant in North America. Native Americans use it to treat malaria, sore throat, and menstrual cramps. Additionally, the Germans have used this medicinally since the late 19th century.
Its bioactive compounds like, Triterpene Glycosides, Flavonoids, Isoflavones, and Alkaloids have antioxidant and anti-inflammatory properties that help manage menopause symptoms.
22 studies of products that have black cohosh extracts or in combination with other herbs in 2023 showed that it is potentially beneficial in managing menopause symptoms, particularly hot flashes. Additionally, the Spanish Menopause Society concluded in 2022 that it’s a safe and effective treatment for women experiencing intense hot flashes.
Sources
Alternative Therapies for Disease States: Menopause
Can Acupuncture help Menopause Symptoms?
Effects of Mind-body Exercise on Perimenopausal and Postmenopausal Women: A Systematic Review and Meta-analysis
How do Women Feel Cold Water Swimming Affect their Menstrual and Perimenopausal Symptoms?
Cold Water Swimming Improves Menopause Symptoms
Managing Menopause with Qigong
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