menopause & health
22
Black cohosh. This herb appears to
be the most promising for relieving
hot fl ashes, although the results are
not conclusive, says Low Dog. A 2002
review of existing evidence found that
three of the four reviewed trials showed
a potential benefi t with mild hot fl ashes.
Only mild side eff ects have been noted.
However, more research is needed before
this herb can be strongly recommended,
particularly for long-term use. There are
more studies showing the eff ects of black
cohosh in progress.
Soy. Consuming isofl avones, weak estrogen-like
compounds most commonly
found in soy foods, has been found in
some studies to reduce mild hot fl ashes
by 15 percent, but many other studies
show no eff ect at all. Eating one or two
servings of soy foods daily may bring
greater benefi t than soy supplement pills.
Diets high in soy are considered safe, Low
Dog notes, but supplements that provide
highly concentrated doses of isofl avones
are more questionable.
Red clover, evening primrose oil,
vitamin E, wild yam, dong quai.
Studies are unimpressive on the benefi ts
of these supplements in relieving menopause
symptoms, notes Low Dog.
St. John’s wort. This supplement may
be helpful for women who are experiencing
some mood problems along with
menopause symptoms, says Low Dog,
with several studies documenting effi cacy
for relieving mild depression. Side eff ects
include gastrointestinal upset, fatigue,
and increased sensitivity to sunlight. Users
should avoid sun exposure. The herb
should not be taken with psychotropic
medications and may decrease the activity
of blood-thinners and other prescription
medication.
Mary Levering believes that herbal
products should only be used as a single
component in a holistic approach to
treating menopause, not on their own.
Through Ayurveda, she notes, she’s
overhauled her entire lifestyle, adopting a
vegetarian diet, daily massage, and yoga
sessions—all of which work together.
“My body works about a hundred times
better than it ever did,’’ she says. “I sleep
better and my energy’s back. I’m going
to have a healthier old age because of
Ayurveda and yoga.”
And Jane Ibbs is still searching for
the “wonder cure.” Although she is very
positive about the improvements she
has experienced through her use of soy
products and a black cohosh supplement,
she does still experience the odd hot fl ash.
“I try to avoid hot fl ash situations. I have
tried to reduce stress in my life by working
fewer hours, and I do follow a sensible
diet—avoiding alcohol and spicy foods
as well as aiming toward a heart-healthy
diet. I believe that if I incorporate many
positive lifestyle changes that will reduce
my symptoms, and if things continue
to improve, I’ll never need to go back to
prescription hormone therapy.”
The
Facts
The following resources
offer information on
quality herbal products:
U.S. Pharmacopeia
This nonprofi t company
sets quality standards
and verifi es compliance
for supplement
makers. www.usp.org/
USPVerifi ed/
The National
Sanitation Foundation
An independent
nonprofi t that tests
supplements to make
sure they contain
what they promise
www.nsf.org
Consumer Lab
Unbiased testing
information for better
quality health and
nutritional products.
www.consumerlab.com
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