The signs of menopause are dreaded by some women,  and embraced by others.  Maybe you are just curious about exactly just what these menopause signs mean.  In any case,  it all boils down to one thing-hormones.

Menopause has several stages,  and these stages may take up to 10 years to complete.  This is referred to as perimenopause,  and can start as early as your 30′s,  or as late as your 50′s.  The important thing to remember is that just one of these signs or symptoms is not enough to conclude that you are going through menopause.  You have to pay attention,  and consider your situation as a whole.

Signs of Menopause

During menopause,  the eggs begin to die off as estrogen levels drop.  Changes in the levels of progesterone are also a factor.  These changes usually start slowly,  and may begin with fatigue,  irregular periods,  hot flashes,  or just not feeling like yourself.  But here is the complete list.

1. Hot Flashes-Hot flashes can be very uncomfortable and are one of the top reasons why women seek out either traditional or alternative menopause treatment plans.  60% of women going through menopause suffer from hot flashes which consist of sweating and also chills.
2. Mood Swings-The term mood swing refers to an abrupt change in your mood or behavior that is not typical to you.  It could include feeling anxiety or depression.  Perhaps you could become very agitated and blow up at your spouse.  It could be none of the above.  Just be on the lookout for anything that is out of the ordinary for you.
3. Fatigue-Fatigue is one sign of menopause that can be miserable,  especially with how busy we can be in our everyday lives.  While some women will reach for the coffee pot,  there are natural remedies for this and other menopausal symptoms such as phytoestrogens or black cohosh.
4. Menstrual Changes-While this menopausal sign seems a little vague,  it is very common.  The important thing to remember is that this can vary.  You will have to use your own judgement to decide if this is because of menopause,  or maybe something else.  Trust your gut ladies.
5. Vaginal Dryness-The onset of menopause can cause vaginal dryness.  This can be very disturbing for women who have an active sex life,  and is a common reason why women seek out remedies such as hormone replacement therapy (HRT).
6. Loss of Libido-Changes in sex drive during menopause can happen for a couple of different reasons.  Testosterone,  not estrogen,  is the hormone most responsible for sex drive.  The reason for this may be the false assumption that as women age they are less sexually desirable.  But could also be due to mood swings,  vaginal dryness,  or just feeling bad.
7. Headaches-Nobody likes having a headache.  And when added to the other signs of menopause,  this can be really miserable.  This is also due to the lowering of estrogen levels in your body.
8. Palpitations-While this symptoms is not as common as some of the others,  it is definitely not pleasant.  The causes for this are unclear,  but as stated above,  it is surely connected to hormone levels.
9. Joint Pain-The reasons for this are also unclear,  and you should pay attention to how you would normally feel.  Is joint pain normal for you,  or not?
10. Burning Mouth-Burning mouth is yet another telltale sign of menopause.  This is not common among most people,  so if you notice it,  please be aware.
11. Digestive Changes-This is another area where it is important to know what is normal for you.  If symptoms such as gas,  constipation,  or diarrhea are not normal for you,  and you develop them,  just take a closer look.  It’s merely a part of the puzzle.

Conclusion

The signs of menopause are enough to throw any woman off track,  so don’t stress too much.  You should embrace this period in your life.  It signifies freedom,  sexual freedom,  as well as freedom form your period.  If you feel you need some help,  there are many helpful resources posted here on this site.  It can be a wild ride.  But just hang in there and I promise you will be ok.

We’ve covered many topics so far-menopause and exercise,  phytoestrogens,  menopause diet guidelines,  as well as the long list of black cohosh benefits.  But there is another tool that can be used to alleviate menopausal symptoms.  If you’re suffering from the symptoms of menopause,  vitamins can play an important role in your treatment.

Vitamins for Menopause

1. Vitamin A and Beta-carotene-Vitamin A and Beta carotene strengthen mucous membranes.  This is useful for menopausal women who may be experiencing vaginal dryness and atrophy.  Suggested dosage for Beta-carotene for vaginal dryness is 25,000-50,000 IU.  Large doses of vitamin A are not recommended as they can build up in the body and become toxic.  Beta-carotene is a water soluble precurser to vitamin A and has no possibility of toxicity.
2. B Vitamins-B vitamins help support mental and emotional wellness.  They are also useful in reducing cholesterol and tryglycerides,  as well as reducing water retention and breast tenderness.  The level of B vitamins in a multivitamin are not sufficient to achieve this result,  and a separate B complex supplement is recommended.  There is no risk of toxicity from B vitamins.
3. Vitamin C-Vitamin C is a powerful antioxidant and protects cells against oxidative damage.  It has been associated with reduced cholesterol,  reduced blood pressure,  and the prevention of osteoperosis through the formation of hyaluronic acid.  Recommended dosage for the symptoms of menopause is 500-4,000 mg.  While there is no proven toxic level for vitamin C,  excessively large doses may cause loose bowels.
4. Vitamin D-Vitamin D is essential for many aspects of human health including cardiovascular health,  cancer prevention,  and strong bones.  1,000 IU is a dosage that is both safe and effective.  Vitamin D is fat soluble and can build to toxic levels,  but this is rare and requires long periods of supplementation far in excess of 1,000 IU.
5. Vitamin E-Vitamin E has been shown to prevent heart disease as well as degenerative disorders.  Vitamin E also has been shown to relieve hot flashes,  especially when combined with a supplement such as black cohosh or phytoestrogens.  It is best to take a high quality supplement with a mix of the different forms of vitamin E.  Dosage is between 400 and 1,200 IU.  But people with high blood pressure should not exceed 400 IU,  and doses over 1,200 IU may cause flatulence,  fainting,  loose bowels,  and heart palpitations.  This is rare and stops when dosage is reduced.
6. Calcium-Calcium is important for strong bones,  but it should also be noted that magnesium and potassium should be consumed as well,  both for strong bones and to reduce blood pressure.  Dosage is between 1,000 and 2,000 mg,  no toxic effects have been found.
7. Chromium-Chromium is essential in the processing of blood sugar and insulin.  This is important because the hormone changes that occur during menopause can affect how the body processes blood sugar.  Recommended dosage is 400 mcg.  There are no known toxic levels for chromium.
8. Magnesium-Magnesium is important for several reasons.  It reduces blood pressure,  promotes bone strength,  and acts as a relaxant to the body.  Recommended dosage is between 500 and 1,000 mg a day.  There is no possibility for toxicity,  but large doses have a laxative effect.
9. Manganese-Manganese helps to maintain bone density.  Recommended dosage is 15 to 30 mg a day.  Toxicity has only occurred when miners have inhaled large quantities of manganese oxide dust,  or when people have drunk manganese contaminated well water.
10. Potassium-Potassium reduces blood pressure.  The best source of potassium is fruits and vegetables and supplements are not recommended unless you are under a doctors care.
11. Selenium-Selenium has a positive effect on skin and mucous membranes.  This can be beneficial for vaginal dryness.  Recommended dosage is 100-200 mcg.  It is thought that toxicity can occur with doses between 2,400 and 3,000 mcg.
12. Zinc-Zinc is important for maintaining hormonal balance,  as well as maintaining bone health.  Dosage is between 22.5 and 50 mg.  There is some evidence of zinc toxicity in doses over 2,000 mg per day.  And there is some evidence linking long term ingestion of zinc (over 50 mg per day) to copper deficiency.

There are many natural measures one can take to relieve the uncomfortable effects of menopause.  There is exercise,  supplements such as black cohosh,  and also certain menopause diet guidelines such as consuming certain phytoestrogen foods.  So what is a phytoestrogen you ask.  Lets start from the beginning.

Most people have heard by now about the many health benefits of eating a diet high in plant based nutrients.  You know about vitamins and minerals,  but there are many other plant based nutrients as well.  A broad term for this other category of plant based nutrients is phytonutrients.

Phytonutrients are neither vitamins or minerals.  But the more research that emerges,  the more health benefits become apparent.  These nutrients have been shown to reduce the risk of all forms of cancer as well as heart disease.  One of these nutrients is phytoestrogen.

Phytoestrogens

Scientists first started studying phytoestrogens when they discovered that Asian women don’t experience hot flashes and other symptoms due to menopause.  They also noticed that Asian women experience lower rates of breast cancer.  But Asian women who moved to the US and then took on the standard dietary practices of Americans had the same rates of breast cancer as well menopausal symptoms such as hot flashes as their Western counterparts.

After examining the traditional Asian diet,  it became apparent that plant based phytoestrogens (in particular soy)  were responsible for the lower rate of breast cancer and menopausal symptoms.  They were getting the same benefits as HRT,  but without the dangerous side effects.

How Phytoestrogens Work

The correlation between menopause and phytoestrogens is even more powerful than the correlation between menopause and exercise.  Phytoestrogens are similar to estriol,  the most beneficial form of estrogen during postmenopausal years.  They bind to estrogen receptors in the breast and protect them from free floating estradiol (a form of estrogen that can be dangerous during postmenopausal years).

Phytoestrogens also protect the breasts against invasion by xenoestrogens.  Xenoestrogens are estrogen like substances found is pesticides,  pollutants,  and in the breakdown of plastics.  Because xenoestrogens are so similar to estrogens,  they bind to estrogen receptor sites in the breast and elsewhere and can become carcinogenic.

People who consume large amounts of phytoestrogens keep those receptors busy with protective substances so they stay unavailable to harmful forms such as estradiol and xenoestrogen.

Another important function of phytoestrogens is the actual conversion of estradiol into estriol.  The liver uses phytoestrogens extensively in the conversion process.

So phytoestrogens are very important.  They provide the body with enough estrogen like substances that the health of the bones,  vaginal lining,  and cardiovascular system are increased.  Menopausal symptoms such as hot flashes are reduced or eliminated because these substances mimic healthy estrogen.  Breast health is protected because the receptors are shielded from the harmful forms of estrogen.  And phytoestrogens facilitate the conversion of estradiol to estriol.

Phytoestrogens vs. HRT

Though it’s clear that more research needs to be done,  it appears at this time that phytoestrogens are a safe and effective alternative to hormone replacement therapy.  This can be achieved in the form of phytoestrogen foods as well as phytoestrogen supplements.

Phytoestrogen Foods

It is not necessary for women going through menopause to consume copious amount of soybeans to enjoy the benefits of phytoestrogens.  Though soybeans are the most concentrated source of phytoestrogens,  there are other sources as well.  Another important thing to remember is that there are different kinds of phytoestrogens that are contained in different foods.

The phytoestrogens in soy are called isoflavones.  Lignans are another type of phytoestrogen that are found most abundantly in flaxseeds,  but also in legumes,  whole grains,  and cruciferous vegetables.  Flaxseed oil is a popular supplement among post menopausal women.

It should be noted that in Asia,  soy is most often consumed in a fermented state such as tofu or soybean curd.  There are those that do not advocate the consumption of unfermented soy.  This is a subject that is currently being debated.  It is also the opinion of many that young children should not consume large quantities of phytoestrogens-ie. soy based formula.

Conclusion

It appears that phytoestrogens such as those found in soy,  flaxseeds,  and cruciferous vegetables can act as a safe and effective treatment for women going through menopause.  It is a good idea to consult a licensed professional before starting any supplement plan.

In previous articles,  we’ve talked about menopause and exercise,  supplements such as black cohosh,  and some menopause diet guidelines.  In this post I would like to expand on this a bit by touching more closely on specific phytoestrogen foods.  While some rely on supplements as a source of phytoestrogens,  foods can supply an ample amount.

Plant Nutrients

By now,  most people are aware of the many health benefits of fruits and vegetables.  We all know about vitamins A,  C,  and E.  We know about minerals that are imperative to human health such as calcium,  magnesium,  and selenium.  But there is another group broadly referred to as phytonutrients.  The one in particular that we will explore in this post is called a phytoestrogen.

Phytoestrogens are all natural plant based substances that mimic certain estrogens in the human body.  This is important for several reasons and can be of great benefit to menopausal women.

How Phytoestrogens Work

Phytoestrogens act similar to estriol,  the form of estrogen most beneficial to postmenopausal women.  These phytoestrogens bind to receptors in the breast and serve as protection against free floating estradiol (the form of estrogen that can be harmful during postmenopausal years).

Phytoestrogens also protect  the breasts against xenoestrogens.  Xenoestrogens are an estrogen-like substance that are present in pesticides,  pollutants,  and plastics.  Because xenoestrogens are similar to estrogen,  they bind to estrogen receptors in the breast and can cause cancer.

One other important function of phytoestrogens is the actual conversion of estradiol into estriol.  The liver uses phytoestrogens extensively in the conversion process.  Phytoestrogens aid in the healthy functioning of the liver,  therefore increasing the amount of estriol in the body.

Phytoestrogens are very beneficial to the health of perimenopausal and postmenopausal women.  They provide the body with enough estrogen like substances  that the vaginal lining,  bone health,  and the cardiovascular system are protected.  Bodily occurrences such as hot flashes are greatly reduced or even eliminated by these phytoestrogens.

Phytoestrogen Foods

The most concentrated of the phytoestrogen foods by far is soy.  The phytoestrogens contained in soy are referred to as isoflavones.  These are even prescribed by some holistic doctors in the form of a supplement for the signs of menopause such as hot flashes.

The Soy Debate

One point I want to make about soy is that among Asian women,  soy is most often consumed in a fermented form such as tofu or soybean curd.  It is currently being debated whether or not non fermented soy is really a health food (though non fermented soy contains an equal amount of phytoestrogens).  It is also not clear if giving large quantities of phytoestrogens to infants and young children is safe as there are multiple soy based infant formulas available.

Other Phytoestrogen Foods

Flaxseeds contain a type of phytoestrogen called a lignan.  Flaxseed also provides many other health benefits including cardiovascular support.  Flaxseeds can be bought ground and then added to cereal or many other foods.  Flaxseed oil supplements are also popular and are great for women who have a busy schedule.

Phytoestrogens are also contained in foods such as kale,  broccoli, cabbage,  cauliflower,  brussels sprouts,  watercress,  radishes,  and collard greens.

Conclusion

These phytoestrogens,  when combined with exercise and the long list of black cohosh benefits,  can provide significant relief from the symptoms of menopause.  They also may serve as a deterrent against many diseases that are common among postmenopausal women.

Related Articles

• Menopause Diet
• Black Cohosh
• Vitamins for Menopause

Up to this point we’ve covered several things to manage the symptoms of menopause.  We’ve covered hormone replacement therapy,   menopause and exercise,  and the long list of black cohosh benefits.   But there is one that is crucial to good health in middle age,  it is diet.  Some of these food groups listed are important for the prevention of diseases that become more prevalent in post menopausal women,  others offer specific benefits for symptoms such as hot flashes.

Phytoestrogens

Phytoestrogens are plant based substances that mimic certain types of naturally occurring estrogens in a woman’s body.  Plant based phytoestrogens mimic estriol,  the most desirable form of estrogen for post menopausal women.  They bind to estrogen receptors in the breast and serve as protection against free floating estradiol,  a less desirable form of estrogen during postmenopausal years.  These phytoestrogens also protect the breasts from xenoestrogens.  These estrogen like substances are found in pesticides,  plastics,  and other toxic substances.

Women who consume large quantities of phytoestrogens in their diet keep these receptor sites busy with healthy protective substances.  These estriol-like substances bind to the receptor sites leaving them unavailable to be invaded by by less desirable forms of estrogen such as xenoestrogens and free floating estradiol.  This is important for the prevention of breast cancer.  Due to other factors such as improved liver function and other complex reactions,  many unpleasant signs of menopause such as hot flashes and fatigue can be greatly reduced or even eliminated,  especially when combined with some supplements such as black cohosh.

Phytoestrogen Foods

Phytoestrogen foods are a Godsend.  The best food source of phytoestrogens by far is soy.  While all forms of soy contain these substances,  many believe that the healthiest way to consume soy is through fermented soy products such as tofu and soy bean curd.  This is the form most commonly consumed by Asian women and is thought to be the reason for their excellent health throughout menopause.  This is a very effective menopause diet concept.

Other Phytoestrogen Sources

• Kale
• Broccoli
• Cabbage
• Brussel sprouts
• Cauliflower
• Watercress
• Collard greens
• Radishes

Healthy Fats

Some fats should be avoided or consumed in moderation, these include animal based saturated fats and hydrogenated oils.  Polyunsaturated fats are essential, but over consumption can lead to a state of inflammation in the body.  Polyunsaturated fats are found in nuts,  seeds,  sunflower,  safflower,  and corn oil.

It is especially important to avoid these unhealthy fats during perimenopausal and postmenopausal years because they build fat cells in the body.  These fat cells produce and release estradiol into the system.  The reason this is harmful is explained in the preceding paragraphs.

Omega 3′s

Essential omega 3 fatty acids such as EPA and DHA are found in fish such as salmon,  mackeral,  herring,  tuna,  and anchovies.  ALA is a plant based omega 3 found in flax seed and Romain lettuce.  Cardiovascular disease is the #1 killer in postmenopausal women.

All omega 3′s are very beneficial to cardiovascular health.  DHA in particular (found in fish) is also a potent antidepressant and anti-anxiety agent.  DHA has also been proven to improve mental function.  The ALA omega 3′s (found in flax seed) contain lignans which have been shown to help with many menopausal symptoms.  Fish oil and flax seed oil supplements are inexpensive and an excellent source of these essential fatty acids.

Protein and Menopause

Many postmenopausal women,  in an effort to eat healthier,  eliminate animal products from their diets.  While it is good to limit red meat,  protein is an essential nutrient and it is difficult to get all of the essential amino acids from plant sources.  One of the best sources of protein is fish (also omega 3′s).  Fermented soy is another great source and also contains the phytoestrogens.  Meats and eggs should be organic and free from antibiotics and growth hormones.

Complex Carbohydrates

Avoid simple sugars and too many starchy vegetables.  These raise blood sugar and cause weight gain.  During menopause,  changes in hormone levels increase a woman’s chance of type 2 diabetes.  And as stated earlier,  stored fat produces the undesirable form of estrogen known as estradiol.

Foods such as whole grains and legumes provide fiber as well as plant based nutrients such as chromium that help to naturally regulate blood sugar levels.

Dietary Fiber

The health benefits of fiber are well documented.  Fiber comes in 2 forms-soluble and insoluble.  Insoluble fiber is important for regularity and is contained in wheat,  as well as most fruits and vegetables.  But for postmenopausal women,  soluble fiber may be the most important.

Soluble fiber combines with water to form a gel.  This gel slows the absorption of sugars into the blood,  this is an effective measure against type 2 diabetes and blood sugar spikes.  Soluble fiber also lowers cholesterol and prevents weight gain.  Glucomannan is a type of soluble fiber that is gaining in popularity because it is better tolerated than psyllium.  Food sources of soluble fiber include oats,  apples,  beans,  berries, and artichokes.

Fruits and Vegetables

Fruits and vegetables are a well know powerhouse of health benefits.  This is especially true for perimenopausal and postmenopausal women.   But some are better than others.  High fiber nutrient dense fruits are the best-these include apples,  berries,  grapefruit,  pears,  and oranges.  Some fruits are nutrient dense but high in sugar and low in fiber-these include watermelon,  pineapple,  and cantaloupe.  These fruits can raise your blood sugar and cause weight gain,  so consume in moderation.

Vegetables fall into one of 2 categories-starchy and non-starchy.  Starchy vegetables such as potatoes,  yams,  and butternut squash can spike blood sugar levels in much the same way as grains can.  So the majority of your vegetable consumption should be the non starchy choices such as broccoli,  brussel sprouts,  onions,  mushrooms,  etc…

Conclusion

There are many natural measures one can take to either partially or completely eliminate the symptoms of menopause.  This may include diet,  exercise, and even mental attitude.  If you are considering a supplement such as black cohosh, then be sure to do some reading regarding black cohosh side effects as well as black cohosh dosage.  Just remember, nature holds the key.

There are many things a woman can do to naturally relieve the symptoms of menopause.  We’ve covered some menopause diet guidelines,  attitude and emotion,  phytoestrogens,  and the seemingly endless list of black cohosh benefits.  But here’s one that many never think of.  It is exercise.

Benefits of Exercise During Menopause

I’m sure everybody is aware by now about how important exercise is to general health.  But during menopause it is just as…more important than it was during our 20′s and 30′s.  There are specific reasons for this that I will get into below.  The important thing to remember is that exercise optimizes and normalizes the vast majority of bodily functions.

Cardiovascular Health

Shortly after the onset of menopause,  women lose most of their natural defense mechanism against cardiovascular disease.  As a matter of fact,  after age 50, almost half of all deaths in women are due to some type of cardiovascular disease. That’s more deaths than from all cancers combined.

Exercise is probably the most effective measure anyone can take against cardiovascular disease.  This has been proven many times.  Aerobic exercise (often referred to as “cardio”) is especially effective against this type of disease.  It lowers bad cholesterol,  increases circulation,  lowers blood pressure,  and contributes to better utilization of oxygen by the body.

Immunity and Cancer

Menopause itself does not increase the risk of cancer (unless you take HRT),  but age does.  About 70% of women diagnosed with breast cancer each year are age 50 or over, and almost half are 65 and older.  Exercise is a tremendous immune booster.  Though all of the causes are not understood,  exercise does improve circulation,  increase white blood cells,  and increase phagocytes.  These are (a couple of) our bodies natural defense mechanisms.

Stabilizing Hormones

Aerobic exercise has a stabilizing effect on the body in general,  but in particular,  a specific type of estrogen.  Exercise burns body fat.  Stored fat cells produce a kind of estrogen called estradoil which is undesirable during post-reproductive years.  The increased circulation also speeds up the conversion rates of estradoil,  and the removal of certain substances from the system.  This is thought to reduce certain perimenopausal symptoms such as hot flashes.

Type 2 Diabetes

Going through menopause can effect your blood sugar levels.  Estrogen and progesterone affect how your cells respond to insulin.  Exercise burns the excess sugars in your blood stream.  In fact,  the vast majority of type 2 diabetics can restore normal blood sugar levels through proper diet and exercise.

Combating Osteoporosis

Osteoporosis is probably one of the most dreaded words for women as they travel beyond their menopausal years into adulthood.  Drugs for osteoporosis are best sellers,  but with disappointing results.  Studies conducted by Dutch and British scientists have demonstrated that women who engage in vigorous exercise have higher bone mineral density than those who don’t.  Yes,  proper nutrition is important…calcium-but probably more so vitamin D and magnesium.  But exercise is imperative.

Fighting Insomnia

There are many factors of menopause which effect sleep-hormones,  hot flashes,  and irritability.  As stated earlier,  exercise helps your hormone balance and may reduce hot flashes.  But exercise also reduces stress,  and makes you ready for bedtime in a natural sort of way.  Don’t believe me?  Just try it.

Anxiety and Depression

Exercise releases endorphins in the brain,  this is a scientific fact.  These are the same substances released when we experience a joyous occasion,  take narcotic drugs,  or have sex.  Add on top of that the fact that we all feel the joy of accomplishment and more attractive after a good workout.

Increased Sex Drive

Sex drive is controlled by a combination of physiological and emotional factors.  Exercise improves the physiological factors such as hormone balance,  natural endorphins,  and blood flow to the organs.  But also improves the emotional factors such as feeling young,  athletic,  and sexy.

Conclusion

So ladies…We’ve covered a lot here so far:  diet,  attitude,  medications,  and supplements.  This is a  multi-pronged approach,  and exercise is safe and (sometimes) easy.  Just remember to consult your doctor before starting any exercise program.

And if you’re interested in including black cohosh into your program,  please consider reading my articles about black cohosh side effects,  as well as black cohosh dosage.  Thank you for your time and best wishes to you.

1. Kidney Health-Black cohosh was used by the Native Americans extensively for this purpose.
2. Rheumatism-This is another traditional use for this amazing medicinal herb.
3. To Aid in Labor-Black cohosh was used during the 1850′s by the Eclectics to help with labor and delivery.
4. Muscle Pain-There are currently several patent remedies for this containing black cohosh in Europe and Australia.
5. Sedative-Black cohosh is considered by many modern herbalists to be a sedative.
6. Coughs and Colds-Black cohosh was a common remedy of the Cherokee and the Iroquois for the treatment of these conditions.
7. Diuretic-Black cohosh extract is said by many modern practitioners to help rid the body of excess water weight.
8. Antioxidant-Black cohosh is an extremely potent antioxidant. Antioxidants work by neutralizing free radical that cause damage to cells and DNA.
9. Headaches-Black cohosh extract was used during the 1850′s by the Eclectics for the treatment of this painful condition.
10. PMS, Menstrual Pain, and Cramps-This amazing herb was listed in the United States Pharmacopoeia from 1820 to 1920 for the treatment of these conditions.
11. Inflammation-Black cohosh is a general anti inflammatory.  Total body inflammation is now being recognized as a factor in many diseases including cardiovascular disease and cancer.
12. Menopausal Symptoms-Black cohosh has shown significant benefits for almost every symptom related to menopause.  A study conducted showed that after only 4 weeks of treatment with black cohosh,  study participants showed improvements in almost all parameters of menopausal symptoms.  No black cohosh side effects were reported.  After 8 weeks,  all symptoms were gone in approximately 50% of the patients,  and were very much improved in 40% of the patients.  Overall improvement rates ranged from 76% to 93% of patients.  More details are in the following paragraphs.
13. Hot Flashes-A double blind, randomized, placebo controlled study was done on 80 women suffering from symptoms of menopause including hot flashes.  After 12 weeks of treatment, the average number of hot flashes per day dropped from 4.9 to .7 per day in the black cohosh group,  as compared to 5.1 to 3.1 per day in the placebo group,  and 5.2 to 3.2 per day in the estrogen group.
14. Post Menopausal Anxiety-80 female volunteers were suffering from symptoms of menopause,  including anxiety.  For 12 weeks,  all the women were given either estrogen,  black cohosh or a placebo.  To properly measure,  the study used the 14 point Hamilton Anxiety Scale to measure anxiety levels,  and the Kupperman Menopausal Index to address mostly neurovegatative complaints.

Before the above mentioned trial (#14),  the women were diagnosed to have moderate to severe menopausal symptoms,  including anxiety.  After 12 weeks of treatment,  the black cohosh extract group showed a large decrease in median Hamilton Anxiety Scale Scores as compared to the placebo and estrogen groups.  These results were apparent after only 4 weeks of treatment.  The black cohosh dosage for the above mentioned studies were mostly different,  but still effective.

Conclusion

So are you amazed yet?  I am.  And I thought I was aware of all of the health benefits of black cohosh.  But black cohosh benefits the body in many ways.  This is a testament to the power of these tremendous healing herbs nature has put here for us.   And black cohosh may be the best yet.

Related Articles

• Phytoestrogens
• Vitamins for Menopause
• Black Cohosh Side Effects