Magnesium, soy isoflavones and hibiscus to help ease menopause symptoms
Although HRT is now offered to many women, it doesn't suit everyone, so it is important to know that effective options are available, which can offer an alternative to HRT, as well as work alongside HRT for extra menopause support.
Let's take a closer look at how magnesium, soy isoflavones and hibiscus can help ease menopause symptoms, including what research shows and which type is best:
Magnesium
Magnesium is a vital mineral that our bodies need for hundreds of different chemical processes that help maintain health. Magnesium is found in our food and our soil; however, much of our food, even fresh organic foods, are often low in magnesium, as so much of our soil is depleted of magnesium nowadays. So, it is an important mineral for many people to supplement, and is particularly helpful during menopause.
Here are some reasons you might want to take magnesium in menopause:
- For supporting the balance of your sex hormones, oestrogen, progesterone and testosterone (1) Even though oestrogen levels naturally decline during menopause, it can be helpful to support hormone balance so that the hormonal changes can be more gradual. When hormone levels change more slowly and less dramatically, then symptoms are less severe.
- For nerve function. The hormonal changes in menopause can put pressure on the nervous system and nerve function. It can sometimes feel as if your whole body's vibrating. Some women get tingling sensations, or pins and needles. Magnesium can help to support nerve function and minimise these symptoms.
- For reducing stress and for elevating mood. Stress and mood issues in menopause have a large variety of root causes, however the above hormone and nerve issues can contribute. Magnesium deficiency has also been linked to anxiety, which can be a big part of menopause for many women. (2)
- For aiding sleep. (3) Many women experience difficulty sleeping during menopause. Increased anxiety can lead to difficulty getting to sleep, hormonal fluctuations can lead to increased waking, and of course night sweats can play a role too. While I would always recommend the herb Sage for night sweats, magnesium can really help with difficulty getting to sleep and increased waking that is associated with menopause.
- For any muscle soreness or joint pain, which is common during menopause. Magnesium regulates muscle function and can help ease muscle and joint pain.
- For muscle spasms and restless legs. When magnesium levels are low, we often get cramps, muscle fatigue and joint pain. These are all symptoms that become worse in menopause for women who don't get enough magnesium.
- For keeping your bones healthy, which is important as oestrogen levels drop. About 60% of total magnesium is stored in our bones and low magnesium levels are linked to osteoporosis, which is more common in post-menopause. It is important to get a balanced level of magnesium and never to take more than recommended on your supplement, as too much magnesium can also be damaging to bones. (4)
- For balancing blood sugars. Blood sugar issues can exacerbate a whole host of menopausal symptoms, including hot flushes and palpitations. Magnesium can help, as can eating regularly and not skipping meals. (5)
- For supporting your thyroid function. (6) Magnesium is needed to convert inactive T4 hormones into active T3, which our metabolism depends on. With magnesium being needed in so many areas of our bodies during menopause, our thyroid can suffer if we do not get enough.
- For brain fog and headaches, both common symptoms of menopause. Magnesium plays an important role in brain function, and deficiencies can contribute to brain fog, memory problems and headaches. Magnesium is also antispasmodic, so in this way can ease headaches too.
- And much more!
There are many forms of magnesium available. Magnesium citrate is widely available and well-tolerated by most. Magnesium glycinate or bisglycinate are my personal favourites and are better options if your digestion is a bit weak.
Soy isoflavones
Soy isoflavones are phytoestrogens and can tackle many of the symptoms of menopause by gently activating your oestrogen receptors. Oestrogen receptors are found all over our bodies, hence the huge array of symptoms that pop up during menopause, from hot flushes and vaginal dryness, to mood issues, sore joints, low energy, weight gain, urinary tract infections, low libido, brain fog and more!
The wonderful thing about the phytoestrogens in soy isoflavones is that they act at a cellular level to balance our falling oestrogen levels, as the body's production of this hormone naturally declines in menopause.
A 2016 meta-analysis (7) looked at the use of phytoestrogens to manage menopausal symptoms including hot flushes, night sweats and vaginal dryness. In this large-scale review, results showed that the use of phytoestrogens (such as soy isoflavones) significantly decreased the incidence of hot flushes and vaginal dryness, but interestingly they were not found to be as helpful with night sweats.
If night sweats are your main symptom of menopause, you may want to check out the herb Sage, which can be taken alongside soy isoflavones.
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Isoflavones are much gentler than HRT, Hormone Replacement Therapy, which keeps oestrogen levels high, basically delaying menopause for women, who then experience the symptoms of menopause when they eventually come off HRT. Soy isoflavones have a gentler effect, allowing the body's natural oestrogen levels to decline more gently, and thus minimising many of the systemic symptoms of menopause I have listed above.
They are also not associated with the many side effects of HRT and are often used by women who want to avoid HRT or who have tried HRT and found that it didn't suit them. This 2016 study concluded that phytoestrogens were effective in reducing the frequency of hot flushes in menopausal women, without serious side-effects. (8)
Hibiscus
The beautiful Hibiscus flower grows around the world, bringing beauty to gardens and tropical forests from Mexico to China. It is the calyxes which are used in herbal medicine, and they make a delicious cooling tea which can be drunk cold in the summer months to help you keep cool.
Here are some reasons you might want to take hibiscus in menopause:
- To maintain normal body temperature. Hibiscus is traditionally used in Egypt and Sudan to help maintain a normal body temperature. Hot flushes and night sweats are among the main symptoms reported in menopause so you can see why maintaining a normal body temperature could be helpful if you're going through menopause. The cooling nature of Hibiscus can be helpful in reducing hot flushes and preventing them by maintaining normal body temperature.
- To balance blood pressure. In other traditions, including European herbal medicine, Hibiscus is used to balance blood pressure. (9) Falling oestrogen can affect your blood vessels and this can interfere with the ability of your blood vessels to dilate. Blood vessels can get slightly thicker, less mobile, and they start to constrict or narrow, and it's that narrowness that can lead to higher blood pressure. Balancing blood pressure can also help to ease the palpitations that some women get in menopause.
- To balance cholesterol levels. Hibiscus can also help to lower cholesterol if it is too high. (10) Cholesterol becomes higher naturally in menopause, because it is a building block for hormones. It's important to have sufficient levels to ease agitation, for instance. What's great about hibiscus is that, unlike cholesterol-lowering medication, it only balances cholesterol, making sure there is enough left to support your hormone.
- To help ease agitation. Hibiscus can help ease agitation. Many women find they become more irritated during menopause. The many changes occurring in our bodies at that time can leave us feeling flustered to say the least. Hibiscus can help to cool down our mood as well our body, and leaves the mind feeling as refreshed as the body.
It is a wonderful support herb which can be used during menopause, as part of a supplement, or as a refreshing tea.
How to take these supplements
These three supplements are available to buy as individual products and are also available are part of multi-supplements for supporting you through menopause.
