The Wisdom of Menopause
Page 80
Cleveland Clinic’s Center for Menstrual Disorders, Fibroids, and
Hysteroscopic Services
(800-223-2273, ext. 46601, or 216-444-6601; http://my.clevelandclinic.org/ob_gyn/menstrual_disorders)
This new arm of the famed Cleveland Clinic was designed to give women minimally invasive options to treat menstrual aberrations and alternatives to hysterectomy. The center also gives patients access to groundbreaking clinical trials, clinical research opportunities, and education programs.
Johns Hopkins Fibroid Center
(410-583-2749; womenshealth.jhmi.edu/gyn/specialty_programs/fibroid_center.html)
This fibroid treatment center specializes in state-of-the-art therapies and the rapid application of new research (such as MRI-guided high-intensity ultrasound), with an emphasis on minimally invasive techniques.
Menstrual Pain
Bupleurum (Xiao Yao Wan, also known as Hsiao Yao Wan). Xiao Yao Wan Plus is a Chinese nutritional supplement that helps women with PMS, menstrual cramps, and perimenopausal symptoms. The Soothing Flow formulation from Quality Life Herbs (207-842-4929; www.qualitylifeherbs.com) also contains Paeonia (peony), a well-known female tonic.
Menastil. Menastil’s active ingredient is calendula oil. The United States Food and Drug Administration and the Homeopathic Pharmacopoeia U.S. recognize this pure grade of calendula oil for the temporary relief of menstrual pain, as a nonprescription, over-the-counter, topically applied homeopathic product. Available from Claire Ellen Products (800-MENASTIL or 508-366-6311; www.mediapilot360.com/Menastil/website/shop).
CASTOR OIL PACKS
A castor oil pack consists of castor oil and wool flannel. Directions: saturate a piece of flannel with castor oil and apply directly to area to be treated. On the side opposite the skin, lay a sheet of plastic, then apply a hot-water bottle. Use for thirty to sixty minutes five times weekly, or as directed by a practitioner. Area can be wiped clean with a dilute solution of warm water and baking soda.
Cold-Pressed Castor Oil and Wool Flannel, as well as Disposable Castor Oil Packs, by Baar Products, are available from Emerson Ecologics (800-654-4432 or 603-656-9778; www.emersonecologics.com).
Heavy Bleeding/Iron Deficiency
Iron 27+ is a time-released, chelated source of iron without gastrointestinal side effects. It is easily and readily absorbed, and is often the only source of iron that women tolerate easily. Available from Advanced Nutritional Research (ANR) (800-836-0644; www.anrminerals.com).
Iron Drops. Manufactured by Levine Health Products, Le Sante Iron Drops is a nonconstipating, impressively bioavailable form of iron. Recommended dose: 1 ml daily with meals. Available from Emerson Ecologics (800-654-4432 or 603-656-9778; www.emersonecologics.com).
Yunnan Bai Yao. This herbal combination is superb for stopping bleeding without causing clotting or disrupting circulation. Available from Quality Life Herbs (207-842-4929; www.qualitylifeherbs.com).
See Chapter 5 Resources for information on formulary pharmacies.
Prepare for Surgery
Note: Avoid taking vitamin E for two weeks preoperatively and one week postoperatively. It may enhance bleeding.
Successful Surgery. Guided-imagery audio program by Belleruth Naparstek. Available from Health Journeys (800-800-8661 or 330-633-3831; www.healthjourneys.com).
A two-CD set designed to help the listener imagine a successful surgery experience, surrounded by protection and support, with the body cooperating fully by slowing down blood flow and speeding up its mending capacity. One CD has affirmations, while the other has continuous music to be taken into the operating room (the same music that underscores the imagery on CD 1). This was the title that was studied so successfully at the Cleveland Clinic, Kaiser Permanente, and University of California at Davis Medical Center.
Prepare for Surgery, Heal Faster. Book and relaxation/healing CD by Peggy Huddleston (800-726-4173 or 830-367-7870; www.healfaster.com), available separately or as a combination. I found Peggy Huddleston’s book very beneficial in my own recovery from surgery. Her work has helped thousands of others as well.
Urological Problems
Estriol vaginal cream is available by prescription from any formulary pharmacy that carries bioidentical hormones. If your doctor isn’t familiar with one of these, have her or him call a formulary pharmacy where the pharmacists specialize in individualized hormone replacement. Usual strength is 0.5 mg/g.
Probiotics. To treat recurrent vaginal yeast infections, I recommend Jarrow Formula’s Fem-Dophilus (see www.jarrow.com) and RepHresh Pro-B (see www.rephreshprob.com), which contain the two probiotic strains (Lactobacillus rhamnosus GR-1 and Lactobacillus reuteri RC-14—formerly known as Lactobacillus fermentum RC-14) shown in numerous studies to be helpful in both preventing and treating bacterial vaginosis and also yeast infections. (See Chapter 7 Resources for more information.)
VAGINAL WEIGHTS/PESSARIES
FPT (Feminine Personal Trainer) System is available from As We Change (800-203-5585; www.aswechange.com). FemTone Weights are available from the Pelvic Health Store (866-416-1106 or 813-345-8552; www.pelvic healthstore.com).
EDUCATIONAL RESOURCES
National Association for Continence (800-252-3337 or 843-377-0900; www.nafc.org)
National Institute on Aging, NIA Information Center (800-222-2225 or 301-496-1752; www.nih.gov.ni)
National Kidney and Urologic Diseases Information Clearinghouse (800-891-5390; www.kidney.niddk.nih.gov)
Chapter 9: Sex and Menopause
See Chapter 4 Resources for information on hormone testing laboratories.
The School of Womanly Arts Global Online Community
(www.sistergoddess.com)
Regena Thomashauer (aka Mama Gena) is an expert at teaching women how to deliberately cultivate pleasure—not to mention inspiring them to continually stoke that fire. I highly recommend her books (Mama Gena’s School of Womanly Arts [Simon & Schuster, 2002] and Mama Gena’s Owner’s and Operator’s Guide to Men [Simon & Schuster, 2003], her website (www.mamagenas.com), and her Mastery Program workshops in New York City.
Recently, Regena unleashed a fabulous online community called Sister Goddess.com (available by subscription) where women new to her curriculum can begin learning the power of pleasure, graduates of her programs can find ways to keep refining what they’ve already learned, and everyone can have a lot of fun supporting each other in the process. The cost is $29.99 a month (or $19.99 per month for those who have completed Mama Gena’s Mastery and/or Inner Circle programs).
Chapter 10: Nurturing Your Brain
See Chapter 3 Resources for information on feng shui and Chapter 6 Resources for information on herbs.
Insomnia
To help eliminate electrical pollution (or electropollution), a major cause of insomnia, keep your cell phone turned off as much as possible, and before you go to bed, unplug cordless phones, TVs, and other electrical appliances—even lamps! For further information on this subject, I recommend reading Earthing: The Most Important Health Discovery Ever? by Clinton Ober, Stephen T. Sinatra, M.D., and Martin Zucker (Basic Health Publications, 2010). In addition, read what Dr. Sinatra has to say about electropollution on his website at www.HeartMDInstitute.com.
Melatonin appears to regulate sleep/wake cycles, and supplements can thereby help the body adjust to different time zones. Usual dosage: 0.5–3 mg. I recommend Time Release Melatonin by Nutricology, available from Emerson Ecologics (800-654-4432 or 603-656-9778; www.emersonecologics.com).
Valerian (Valeriana officinalis). Nature’s Way Valerian Root is available from Emerson Ecologics (800-654-4432 or 603-656-9778; www.emersonecologics.com). Recommended dosage is 150–300 mg (standardized to 0.8 percent valerenic acid) at bedtime.
Passionflower (Passiflora incarnata) has a calming influence that makes it helpful for both insomnia and anxiety. A passionflower tincture from Wise Woman Herbals is available from Emerson Ecologics (800-654-4432 or 603-656-9778; www.emersonecologics.com).
/> Headaches and Menstrual Migraines
See Chapter 6 Resources.
Seasonal Affective Disorder/Light Therapy
Women with SAD are often helped by light therapy. Full-spectrum lighting can also help PMS, perimenopausal symptoms, and ovulatory and other menstrual cycle disturbances. It can also increase serotonin levels.
Sunlight Sciences
(800-330-1584 or 303-530-0969; www.sunlightsciences.com)
Sunlight Sciences manufactures high-quality full-spectrum lighting in the form of energy-saving compact fluorescent lights, fluorescent tubes, and UL-approved light boxes for SAD (seasonal affective disorder). The company’s Indoor Sunshine lights are made with the highest-quality blend of rare-earth phosphors to produce light with the beneficial red, orange, yellow, green, blue, and violet wavelengths and balanced amounts of the essential ultraviolet A and B wavelengths. The result is a true white light like natural sunshine. Preliminary studies show that Indoor Sunshine lights boost immune system function and vitamin D. Full-spectrum light is also known to raise serotonin levels.
Chromalux lightbulbs, though not truly full-spectrum, are color-corrected, so they are far superior to conventional lightbulbs. Chromalux bulbs are widely available in natural food stores and on the Internet.
Supplements for Brain Support
5-HTP is a precursor to serotonin, a neurohormone needed for melatonin production, appetite regulation, and mood regulation. 5-HTP is a natural product extracted from the seeds of Griffonia simplicifolia, unlike trypto-phan supplements, which are produced synthetically or through bacterial fermentation. Recommended dose is 100–200 mg three times per day. Nature’s Way enteric-coated 5-HTP is available from Emerson Ecologics (800-654-4432 or 603-656-9778; www.emersonecologics.com). Also available from Web Vitamins (800-919-9122 or 860-627-6627; www.webvitamins.com), or Solgar Vitamin & Herb Co. (877-765-4274 or 201-944-2311; www.solgar.com).
Chai Hu Long Gu Mu Li Pian. According to Traditional Chinese Medicine, most menopausal problems are due to liver and kidney yin deficiency, so strengthening energy in these organs will eliminate imbalances. This combination moves the liver chi and sedates the spirit. It is helpful for moodiness, emotional instability, outbursts of anger, and feelings of frustration. It is also beneficial for insomnia. It can be taken indefinitely and is commonly used by the general population in China, not just menopausal women. Available from Quality Life Herbs (207-842-4929; www.qualitylifeherbs.com).
DHA (docosahexaenoic acid). See Chapter 7 Resources for more information.
Ginkgo biloba is widely used to enhance memory and concentration, as well as to treat peripheral artery narrowing. I recommend Ginkgo-PS from USANA (888-950-9595 or 905-264-9863; www.usana.com) and Nature’s Way Ginkgold, available through natural food stores or Emerson Ecologics (800-654-4432 or 603-656-9778; www.emersonecologics.com). Recommended dosage is 40 mg three times per day.
St. John’s wort (0.3 percent hypericin). More than twenty double-blind clinical studies have shown that St. John’s wort is as effective as standard antidepressants at relieving symptoms of depression, but is much better tolerated and has fewer side effects. The herb’s active ingredients are hypericin and hyperforin, which increase levels of brain neurotransmitters that maintain normal mood and emotional stability. Hi Potency St. John’s Wort by Verified Quality is standardized to 3 percent hypericin and 3 percent hyperforin. Available from Emerson Ecologics (800-654-4432 or 603-656-9778; www.emersonecologics.com), and in health food stores. Take 300 mg three times per day, or as directed.
Inositol. Many studies indicate a therapeutic dose of 12 g per day. It’s best to take it with food. I recommend Inositol Powder, manufactured by Verified Quality, a mildly sweet substance that dissolves instantly in water. Available from Emerson Ecologics (800-654-4432 or 603-656-9778; www.emersonecologics.com).
Pregnenolone is a precursor to DHEA and also to progesterone. Recommended starting dose is 10–50 mg per day, but it has been safely used in doses as high as 100–200 mg per day. Start low and gradually increase if needed. Douglas Laboratories’ Pregnenolone (sublingual 25 mg tablets) is available from Emerson Ecologics (800-654-4432 or 603-656-9778; www.emersonecologics.com).
Proanthocyanidins. See Chapter 7 Resources for more information.
SAM-e (S-adenosyl-L-methionine) is indicated for mood and emotional well-being, as well as joint health, mobility, and comfort. It also boosts antioxidant activity and supports immune function. The best dose for most people and conditions is 800–1,600 mg per day. Proper dosage is essential for optimal results. SAM-e by Nutricology is available from Emerson Ecologics (800-654-4432 or 603-656-9778; www.emersonecologics.com). Also widely available at natural food stores and in pharmacies.
Mercury-Free Fish Oil Supplements
BiOmega contains both DHA and EPA derived from cold-water fish. Available through USANA (888-950-9595 or 905-264-9863; www.usana.com).
Coromega Omega-3 Squeeze fish oil (877-275-3725; www.coromega.com) is available in flavored single-serving squeeze packs that even children will love.
Vital Choice Alaskan Sockeye Salmon Oil (800-608-4825 or 360-293-9525; www.vitalchoice.com). Wild salmon is preferable to farmed fish because it’s much healthier and safer. Vital Choice is a particularly good source of wild salmon and wild salmon oil (in 1,000 mg softgels that provide 600 mg of total omega-3 fatty acids, including 460 mg of EPA and DHA in a three-capsule serving).
Chapter 11: From Rosebud to Rose Hip
Skin Care
Sensé
USANA Health Sciences, Inc.
(888-950-9595 or 905-264-9863; www.usana.com)
This full skin-care line contains a wide range of highly effective antioxidants, vitamins, and amino acids to revitalize individual cells. Sensé’s exclusive ingredients include Proflavanol-T (a powerful cyanidin antioxidant complex) and a lipid-soluble vitamin C blend known as Proteo-C. The products have also been formulated so they don’t cause irritation, even in those with sensitive skin. The Sensé line contains many botanical extracts and oils (including sweet almond, orange peel, and lavender) as well as fat-soluble forms of oligomeric proanthocyanidins (OPCs) and proline, both of which have been shown to help increase collagen. In addition, malic, lactic, and glycolic acids add gentle exfoliating properties to renew the skin’s surface. All ingredients are present in sufficient concentrations to be effective. Clinical studies have shown that Sensé significantly increases the moisture content of skin and decreases the appearance of fine lines and wrinkles. The Sensé products (all paraben-free) use a patented self-preserving technology to ensure the stability of the products without added chemical preservatives. I’ve seen very impressive results with this line. To sample the products, order a Prelude kit.
Trienelle
Trienelle Skin Care
(800-539-5195 or 208-292-2400; www.trienelle.com)
Trienelle products are rich in the vitamin E complex, especially the tocotrienols, as well as a wide variety of other skin-specific antioxidants such as coenzyme Q10, AHAs, proanthocyanidins, and a clinically proven collagen-supporting ingredient known as microcollagen pentapeptides. In addition, Trienelle contains fruit acids and green apple extract. All the ingredients are present in amounts that are clinically effective. Trienelle also contains a very high-quality sunscreen and is nonirritating, making it ideal for daily use. I’ve personally been very impressed with this line, which includes Daily Renewal Crème, Nightly Restoration Formula, Eye Reviving Gel, and several other excellent products.
Internal Hair and Skin Care
USANA HealthPak or USANA Essentials
(888-950-9595 or 905-264-9863; www.usana.com)
Shou Wu Pian, a Chinese herbal supplement for hair growth, is available from Quality Life Herbs (207-842-4929; www.qualitylifeherbs.com). It works for both male and female hair loss.
Surgery
See Chapter 8 Resources for information on preparing for surgery.
Chapter 12: Standing Tall for Life
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bsp; Urine Bone Density Testing
Bone Resorption Assessment from Genova Diagnostics (800-522-4762 or 828-253-0621; www.genovadiagnostics.com) determines the rate at which you are excreting bone breakdown products and, hence, losing bone (available with a doctor’s prescription).
Osteomark is marketed directly to doctors and is available through their offices.
Supplements for Bone Health
CALCIUM/MAGNESIUM SUPPLEMENTS
Calcium Complex, manufactured by Nature’s Way, includes 11 ingredients, including calcium, magnesium, boron, and vitamin K. Recommended dose of Calcium Complex is three capsules, twice per day. Available from Emerson Ecologics (800-654-4432 or 603-656-9778; www.emersonecologics.com).
USANA’s Active Calcium contains calcium as citrate and carbonate; magnesium as citrate, amino acid chelate, and oxide; vitamin D3; boron citrate; and silicon. USANA’s Active Calcium Chewables (Body Rox) is a good choice for girls. Available through USANA (888-950-9595 or 905-264-9863; www.usana.com).
HERBAL INFUSIONS
Avena Botanicals
(866-282-8362 or 207-594-0694; www.avenabotanicals.com)
For a variety of herbal products, including dried organic herbs, liquid extracts, oils, creams, and teas.
Blessed Herbs
(800-489-4372; www.blessedherbs.com)
For bulk herb sales.
VITAMIN D
Vitamin D supplementation can be important for women who spend little time outdoors, as well as those whose diets do not contain significant vitamin D.
Vitamin D from USANA (888-950-9595 or 905-264-9863; www.usana.com) contains 2,000 IU of vitamin D per tablet, as well as 30 mg of vitamin K, which is also good for bone health. Another good option is vitamin D3 in Wild Salmon Oil softgels from Vital Choice (800-608-4825 or 360-293-9525; www.vitalchoice.com), which contain 2,000 IU of vitamin D per softgel.