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You may remember, as I do, Health class in Junior High. They showed us films and gave classroom lectures preparing us for changes that would soon take place in our bodies. I remember distinctly these lessons telling us not to consider this as a "curse", but a natural and wonderful part of life that would lead us into a new stage in our lives. A natural, productive and even romantic stage. Now that I am growing older and watch my mother and friends approaching menopause I wonder why more of us do not anticipate this stage (menopause) as positively as puberty.

Many view menopause negatively. They fear their bodies and minds will start to deteriorate, therefore decreasing their self-esteem. While in other cultures older women are revered for their knowledge and wisdom that come with life's experiences, therefore look forward to this, the "crone" stage.

My mother, having gone through menopause, has had to weigh the risks with the benefits of ERT (estrogen replacement therapy). Like me she has an aversion to putting chemicals in her body not to mention the risk of breast and uterine cancer in relationship with hormonal therapy. Other side effects include edema, weight gain, irritability, headaches and high blood pressure.

Women approaching menopause may experience one or more of the following symptoms: hot flashes, depression, mood swings, night sweats, urinary problems, aching joints, weight gain, vaginal dryness and decreased libido. The main concerns of menopausal women are osteoporosis and heart disease.

There are natural treatments for menopause. These include diet and herbal remedies. Exercise, yoga, meditation and massage therapy are also used quite effectively.

Soy foods such as tofu, tempeh and soy beverages are high in phytoestrogens (estrogens found in plants). One cup of soy contains the equivalent estrogen effect as one Premarin tablet. Cabbage, broccoli, Brussels sprouts, nuts, whole grains and apples are also high in these plant hormones. Fennel and anise are herbs high in phytoestrogens, as well as burdock, black cohosh, motherwort, dong quai, celery, parsley, licorice root. The efficacy of some of these herbs have not been clinically proven, though soy has shown to improve bone density and decrease LDL and black cohosh does relieve menopausal symptoms. Your diet should be low in fat to reduce heart disease and high in calcium to help prevent osteoporosis I take Vitamin D with my Calcium supplement as vitamin D and calcium work very closely. You should avoid spicy foods, alcohol and chocolate, which can contribute to hot flashes.

Yogic postures are shown to balance the endocrine system while strengthening and toning the body. Meditation helps deal with stress and anxiety demonstrated in menopausal women. Massage therapy and acupuncture can also be helpful to relieve stress and cramping.

While natural remedies are more attractive than synthetic hormonal therapy there are a few things to consider. There is a risk of allergic reaction to herbal remedies as in all medicines. Licorice root may elevate the blood pressure and wild yam can cause intestinal distress and has not been clinically shown to be effective. It has been proved that the active ingredient of Mexican yam (diosgenin) is not converted into either estrogen or progesterone in the body. Women with a strong family history of heart disease and or osteoporosis may need stronger treatments such as synthetic hormones. Natural remedies can put off the need for synthetic hormones until the risk factor is high enough to dictate such treatments, therefore reducing the number of years on these medicines.

As always these factors should be discussed with your family physician to help determine which treatment is best for you.

An addendum of interest:

The most prescribed ERT by most physicians is Premarin. Premarin is a synthetic hormone made from the urine of pregnant mares hence the name (pre-mar-in). What is even more surprising is what is involved in producing this medication. This process is very disturbing. These mares obviously have to be pregnant when the urine is collected. This means that they become, in effect, baby-making machines. They are impregnated repeatedly each year and are forced to stand in a stall for 6 out of the 11-month term. That's half a year, every year. These stalls are so small the do not allow any room to move or even lie down because of bags strapped to them to collect the urine.

And what of the foals? There are 75,000 foals born each year as a result, and because they are considered "grade quality" are only marketable as meat products. Sent to slaughter houses they are shot in the head for meat.

So what are some of the alternatives to this kind of cruelty besides listed in the article above? There are other synthetic estrogen products that do not use this process nor do they subject any animals to inhumane conditions. Estrace is made from soybeans and Mexican yams, with out any significant differences in efficacy when compared to Premarin. Other synthetic estrogens which are alternatives to Premarin are Estraderm and Ogen. Please talk to your doctor about using these alternatives. Thank you.

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As a nurse I have noted an increase of stress related complaints over the years. I am not sure if that means our lifestyle is more stressful or that people are more willing to seek help now that the stigma once attached to mental health is not as prevalent. We are now more educated and recognize the validity of this very real disease. There are those suffering and unaware that their symptoms are manifestations of stress. These complaints can range from chronic fatigue to heart palpitations among the obvious complaints, depression and anxiety. Once physical causes are ruled out stress is addressed and many find relief once this is recognized and dealt with. If we remember that mind and body cannot be separated we recognize how anxiety can instigate physical symptoms. For instance if you anxious about getting a job done on time your body may respond by tightening muscles, causing tension, fatigue and headaches. Your pulse will increase affecting your blood pressure or causing heart palpitations and so on. The same is true if one is experiencing physical pain, lets say from a toothache. He/she may find it difficult to concentrate due to the constant pain influencing his thoughts and emotions.

One of my sisters has lived with panic/anxiety disorder all her life. I have watched her suffer courageously but not always successful in treating her symptoms. She is unable to take any of the allopathic treatments (SSRI and MAOI) due to side effects. I am also constantly approached by patients looking for natural treatments for anxiety. I have decided to gather all that I have learned so far, as a student of naturopathy, for those looking for a more natural way to deal with stress and reduce anxiety and/or deperession.

Before I get into lifestyle changes I would like to address one very important tools to help fight anxiety/depression and that is support. Having a good support system is essential in fighting any disease. We, family and friends, need to be aware of what help we have to offer and not try to distance ourselves from those who need us because we don't feel like dealing with it.

Those who are troubled with melancholy ought to be very careful not to be alone, for God created the fellowship of the church and commanded brotherliness, as the Scriptures testify, ‘Woe to him who is alone when he falls, etc.’ [Eccles. 4:10] Martin Luther.

I would first like to address lifestyle changes. This is very important in naturopathy. To be able to evaluate what is working in your life and what needs to be changed or added. This is probably the hardest for most people. I often hear that "I don't have the time to eat right or exercise" etc. I am all too aware of the difficulty finding time to do what is needed to maintain good health. But we must make the time. We may not recognize the real problems influencing ill health. It is so important to listen to our bodies. Take note of the signals given and do what we need to, to make things right.

Of course the major lifestyle change for anxiety would be to reduce the stressors. These may include bad relationships, our job or trying to do too much. Simplifying your life is a topic I plan to address here in the future but for now I would suggest "if it is causing more anxiety keeping it in your life than proves productive…get rid of it". This includes material possessions. The more we collect the more we have to deal with. Whether it be finding the money to purchase the item, maintaining or upkeep, and how to get rid of something that did not suit our needs. Other lifestyle changes would include diet, exercise, relaxation and spiritualism, all addressed below.

Diet: We should avoid certain foods such as caffeine, alcohol and refined sugars. Caffeine increases the release of adrenaline in our body. It can take up to 24 hours for one cup of coffee to leave our system. We all now how caffeine can influence our sleep. Alcohol can also interrupt our sleep pattern. We often think that alcohol can help us relax but in fact it can actually make us more anxious. Refined sugars influence our blood sugars, which can leave us feeling weak, shaky, lethargic and unable to deal well with stress. Instead we should concentrate on complex carbohydrates which raise the blood sugars gradually. As a vegetarian I do not advocate meat proteins and keep in mind that high protein diets can block serotonin production. So here again moderation is the key. While B vitamins are plentiful in the foods we eat stress can deplete vitamin B. A good B-complex 100 or 150 is very beneficial for stress. Zinc will allow your body to absorb B vitamins better. Since stress can compromise your immune system, vitamin C 500mg to 1,000 mg per will help. Vitamin C is short lived and should be taken in divided doses 2-3 times a day. Magnesium is reported to be helpful also.

Exercise: We all know the multiple benefits of exercise. The problem is that many of us find it difficult to find time to practice. I don't have to go into the importance of making the time. Exercise decreases the "fight or flight" stress hormones. It builds self-esteem and releases endorphins. We tell patient 20 to 30 minutes a day at least 5 days a week. Walking is a wonderful exercise. You only need to walk fast enough to get your heart rate above normal for 20 minutes a day. My sister has started on an exercise routine, she dropped some extra weight, and states the benefits are obvious. She feels better about the way she looks and tells us it is a wonderful way to "work of anxiety" She looks forward to going to the gym twice a week and working out at home daily. All four of us girls are on an exercise program, all vary in routine. While two work out with weight, aerobics, and racket ball, one uses equipment like rowing, cycling and Nordic track while I walk, hike, canoe and practice yoga daily. On that topic, yoga is a very good way to relieve stress. Yoga strengthens the body, promotes flexibility and quiets the mind. I have been practicing for over 10 years now and cannot say enough about this form of exercise in that it addresses all aspects, mind, body and spirit.

Relaxation: Relaxation techniques are a wonderful way to show us how tense we really are even when trying to relax. This practice can teach us how to release all tension from the mind and body. I practice this after my yoga and sometimes at night, in bed, when I find it difficult to fall asleep. Lying flat on my back I concentrate first on my feet. I tell myself "I am relaxing my feet" while taking nice slow deep breaths and confirm "my feet are relaxed". Moving up my body addressing each part, legs, hips, abdomen, back, chest, hands, arms, shoulders, neck, face, eyes and forehead. Then work with the internal organs, bowels, bladder, stomach, heart, lungs etc. This is a wonderful form of mindful meditation. Meditation and Breathing techniques are also very essential in relieving stress. I have discussed these techniques in greater detail in other articles linked here.

Prayer: Last, but most certainly not least, is the healing benefits of prayer. It matters not your religious beliefs or what name you give our "Higher Power". By divine communication we are one with God. We recognize that we are not alone. This gives us a great sense of serenity. "May thy love shine forever on the sanctuary of my devotion, and may I be able to awaken Thy love in all hearts." ~Paramahansa Yogananda. I pray constantly through the day. It helps keep me mindful of all the blessings in our lives. I give thanks for the miracle that IS life. "The real miracle is not to walk either on water or on thin air, but to walk on earth."~Thich Nhat Hanh. With prayer we can gather the strength to face anything we encounter in this life. "God is our refuge and strength, a very present help in trouble" ~Psalm 46. Prayer for others also gives us a sense of "Interbeing". Compassion for others is so important for recognizing we have something to offer and that what we do or think influences all. We cannot separate ourselves from this.

There is a wonderful form of "Chritian meditation" that I enjoy practicing, called "Contemplative Prayer". To learn more about this I invite you to visit My Spiritual Path", where I discuss this parctice in detail.

Herbal Remedies: I would like to say first, as I warn patients taking herbal remedies, that anything we ingest should be thoroughly investigated first. People do have allergic reactions to herbs. We must be aware whether or not the herbs taken in pill form are in standardized doses, how they were collected, whether or not pesticides where used etc. We cannot assume that herbs are completely safe, in fact there are many herbs that can be quite dangerous taken over an extended period of time. Some should not be taken while pregnant. Some should not be taken with other medications. I have seen herbal remedies that include multiple herbs. How can anyone get an exact measured dose of each in one capsule? Whenever I take herbs I usually take it in the form of a tea. Most are more effective in this form. There are many considerations when taking herbal remedies, education is very important. I am going to list some herbs that have been proven effective and safe in treating anxiety.

German chamomile- The flowers are used, collected between May and August and dried. Use 2-4 tsp. per cup of hot water as a tea three times a day. Chamomile has relaxant, carminative and anti-inflammatory properties and is a safe gentle sedative for adults and kids. I use it often for settling indigestion.

St John's Wort- The flower, leaves and stems are collected and dried as soon as the flower dries. It acts as a nervine tonic and anti-depressant. St. Johns Wort is indicated for neuralgia, anxiety and tension. I have taken this in the past in capsule form. Contraindications include photosensitivity. It also potentiates the effects of antidepressants, SSRI and MAOI. This herb should not be taken with any of these medications as well as migraine medication. St John's Wort is usually taken in combination with Kava Kava, which is indicated for anxiety, insomnia and restlessness. This herb also should not be taken with any benzodiazipines, and increases the effect of alcohol.

Valerian- Parts used are rhizomes and roots, collected in late autumn and dried in the shade. This herb acts as a sedative and hypnotic and is indicated for insomnia, tension, anxiety and over excitability. I have used this herb as a tonic with other herbs containing anti-inflammatory properties for my back as well as a tea for insomnia. The dose is 1-4tsps. Dried root per cup of hot water as a tea. Because the root is used this tea is very strong and bitter. I usually mix it with a flavored fruit tea. Contraindications include use with benzodiazepines.

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Flea, Tick, Lice and Fly spray
I am currently working on an herbal spray for my angora goats. I mix a 1:3 ratio of olive oil and vinegar respectively, then add essential oils such as tea tree oil, citronella, lemon grass, and/or rosemary. Just enough until you can smell the eo. For example in an 8 oz. mixture I might add a total of 3 cc's eo. Put mixture in a spray bottle and spray on.

Flea Powder
Mix and grind one cup each of rue, wormwood, rosemary, fennel and peppermint. Grind to powder and dust animal, working in as you go.
~Jude C. Williams MH~

Flea Wash
Add one cup fresh or dried rosemary to one quart of boiling water. Cover and steep until cool. Wash dog and rinse well. Pour and work tea in and let dry.
~Jude C. Williams MH~

Ear Wash
I have always used olive oil for ear mites. I just put a few drops in each ear by using a syringe or cotton ball dipped in olive oil. Let it set then wipe the ear out. Be careful when putting any liquid in the ears of little ones like ferrets who have very long eustachian tube (ear canals) not to use too much. Since their ear canals are long and small they are prone to yeast infections if not dried out completely.

Ear Mites
First clear away the crust inside the ear. Place several drops of mineral oil inside ear with a small dropper, then wait for crust to soften, may take several hours. Then mix equal parts of lukewarm white vinegar and distilled water, and gently flush the debris with a rubber ear cleaning syringe. Careful not to use too much pressure. Then gently press cotton inside ear and wipe out the debris.
~Susan E. Anderson DVM~

Hot Spots
Wormwood oil on affected areas with cotton, or equal part olive oil and oil of thyme on cotton to area.
~Jude C. Williams MH~

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