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Menopause tips from around the world

At some time in her life a woman is forced to face the menopause. Many women worry about 'the change of life' because they feel robbed of their health and femininity.

But a new book called 'The Wisdom of Menopause,' published this month offers a new approach to dealing with the menopause.

The American author, Dr Christiane Northrup, is an internationally recognised authority on women's health and healing.

Her previous book 'Women's bodies, women's wisdom' sold 1.2 million copies, and she has recently appeared on the Oprah Winfrey show.

Although Oprah Winfrey, 47, has not yet reached the menopause, like so many women approaching 50, she is worried about the looming change of life. However, a television appearance by Dr Northrup in March put Oprah's mind at rest.

'Oprah and her guests were anxious about turning into asexual, wizened old women who could no longer tolerate life,' says Dr Northrup.

'But I told them the menopause is the greatest opportunity for personal growth since adolescence. It's certainly a time of change, but also the opportunity to turn your dreams into reality. It's a chance to get healthy, be assertive and approach life with a new-found wisdom.'

Femail.co.uk spoke to Dr Christiane Northrup and asked her for some exclusive menopause tips from around the world. Here, we take a look at six...

From China... Dong quai - also known as angelica - is one of the most widely used herbs in China, taken by women throughout their perimenopausal time - years prior to menopause. Also known as a female tonic, it is said to nourish and tone the body.
'Dong quai helps hot flushes which are associated with a sudden drop in oestrogen,' says Dr Northrup. Like yam, Dong quai has excellent phyto-oestrogen qualities. Phyto-oestrogens have a similar effect on the body to a hormone. If oestrogen levels in the body are low - it will act like oestrogen in the body raising hormone levels. If levels are too high, phyto-oestrogens will block oestrogen, but without any side effects.

Dong quai also helps painful cramping by stimulating blood flow into the pelvic regions. Cramping is caused by an imbalance of prostaglandin or fatty acids that resemble hormones in the body. Dong quai works by blocking prostaglandin causing a sedative, relaxing effect - similar to taking an aspirin.

Dose: In China, women simmer the raw dried herb with chicken to make a soup or stew. angelica root is found in most health food shops and is available in capsules, tablets and tinctures. Take at least 4.5g of angelica a day - if you need to increase the dose ask a certified herbalist. For centuries the root herb Maca has been grown in the Andes mountains, typically at altitudes of over 12,000 feet. The herb stimulates hormone levels of oestrogen and progesterone by working on the pituitary gland - the gland responsible for secreting sex hormones.
Women who take Maca report less fatigue, greater energy and relief from hot flashes and night sweats. According to Dr Northrup, Maca can also help impotent men, because it stimulates the pituitary gland into secreting more testesterone.

Dose: The usual dose is three capsules a day, which is sometimes increased to six. A rest from the herb should be taken every four months.

From Polynesia... Kava Kava is the traditional native drink of Polynesia, produced from the ground roots of the Kava plant.
According to Dr Northrup, during menopause, the brain chemicals that are important for sleep undergo changes and can result in insomnia.
Clinical evidence shows that Kava Kava can help induce sleep by relaxing the brain. This is because chemicals from Kava Kava bind themselves to neurochemical receptors in the brain which promotes relaxation.

Dose: Take 150-210 mg of Kava Kava extract one hour before bedtime. Alternatively take one capsule a day with cold water. A course of four weeks is usually long enough to create a healthy sleep pattern.

From the Red Indians of North America... Ground flaxseed or linseed is a rich source of phyto-oestrogenic compounds known as lignans - a sub group of phyto-oestrogens. The oestrogenic activity of phyto-oestrogenes means they regulate hormone levels.
'They also have the ability to prevent free-radical damage to cells, the number one cause of premature ageing of tissue and they can help prevent abnormal cell growth,' says Dr Northrup.
Studies have also found that lignans significantly lower LDL cholesterol (or bad cholesterol) and raise HDL cholesterol (good cholesterol).
Dr Northrup points out that linseed is an excellent source of omega-3 fats - essential for cell growth. A deficiency of omega-3 fatty acids can lead to tiredness, dry skin, cracked nails, constipation, hormone imbalances and aching joints.

Dose: Grind golden linseed (one quarter of a cup) grown in the northern Great Plains of North America in a coffee grinder. Then stir the seeds into a home-made soup, or sprinkle onto cereal or salad.

From the Trobriand Islanders, Papua New Guinea... The Trobriand Islands - located north of Papua New Guinea - are flat coral islands, covered with rich heavy soil well-suited to yam cultivation.
Yams provide a staple diet for the Trobriand islanders. This vegetable has been shown to be an effective alternative means of Hormone Replacement Therapy (HRT).
This is because wild yams contain a plant steroid called phyto-oestrogens. According to Dr Northrup phyto-oestrogens have a similar effect on the body to a hormone and act in a similar way to the progesterone hormone.

If oestrogen levels are low phyto-oestrogens will act like oestrogen in the body raising hormone levels. If levels are too high, they have the ability to block oestrogen, but without any side effects.

Dose: Applying yam cream to the skin and absorbing it into the blood stream can help prevent mood swings and treat hot flushes. Apply one quarter of a teaspoon to the wrists and thighs, one to two times a day. Alternatively take three to four drops of yam tincture four times a day.

From North America... Weight-bearing exercise and weight training are essential to maintaining healthy bones and preventing osteoporosis - a disease where the bones become very porous and break easily.
According to Dr Northrup weight-bearing exercises help build bone by stimulating mineralisation. She says as every muscle is attached to a tendon, any activity that builds up muscle also helps build bone mass.

A study by Mirian Nelson, of Tufts University in America, shows how weight training can slow down and even reverse bone loss. Research found that a sedentary group of postmenopausal women lost two per cent of bone density, while those who exercised gained one per cent.

Dose: Dr Northrup suggests regular weight training to help build up muscle.

• Place a set of graduated dumb-bells (2-20lb, depending on your strength) in front of your TV. During the advertisements, do a few sets of biceps curls. As the session goes on, breathe more deeply and try to lift more weight.

• Push-ups: Stand with your feet about 3 ft from a wall. Lean forward with elbows bent and palms touching the wall. Now push off the wall, keeping your back perfectly aligned with your legs, making sure that your head is aligned with your back. Repeat eight times and build up to three sets of eight.

• The Wisdom of Menopause by Dr Christiane Northrup is published by Piatkus and costs £17.99. Visit www.piatkus.co.uk for more information.