Menopausal Concerns
Women's Health | Menopause Protection
Estrogen: A Lifelong Companion for Women
Hormones quietly guide a woman’s health at every age from the glow and elasticity of her skin to her physical functions, mood, energy, and quality of sleep. Hormonal fluctuations have a deep impact on menstruation, pregnancy, and the natural aging process, playing a vital role in overall health. However, female hormones, particularly estrogen, often begin to gradually decline around the age of 30. This decrease becomes more noticeable between the ages of 40 and 55, especially before and after menopausal periods. The significant drop in estrogen can affect menstrual cycles, mood, bone health and cardiovascular health. -->Irritability, Sleepless Nights, and Hot Flashes — What Exactly Is Menopause?
Menopause is a natural stage in a woman’s life, typically happening between the ages of 45 and 55, when the ovaries gradually stop producing female hormones. As menstrual cycles become irregular, many women may experience common symptoms such as irritability, insomnia, and hot flashes due to hormonal fluctuations.
This transition can last for several months or even a few years, until menstruation ceases completely. When reproductive function gradually declines and eventually stops, the period before and after this transition is what we refer to as menopause.
How to relieve menopause symptoms?
- Choose the right supplements
- Reduce Mood Swings
- Improving Sleep Quality
- Dietary Adjustments for Midlife Changes
1.Choose the right supplements
Soy isoflavones are an excellent plant-based source for supplementing female estrogen, making them particularly helpful for women going through menopause. Studies show that postmenopausal women who include soy isoflavones in their daily diet can reduce menopausal hot flashes (also known as hot flushes). Choose non-GMO soy, pay attention to product quality and ingredients, and check with a healthcare professional to get the best results.
2. Reduce Mood Swings
Dramatic hormonal fluctuations can disrupt the balance of neurotransmitter, such as serotonin, which may result in mood instability, anxiety, or depression, thereby, contributing to irritability of menopause. Regular exercise, yoga, and meditation can help ease mood changes. Eating foods rich in GABA, like bananas, almonds, walnuts, spinach, potatoes, and broccoli. In addition, omega-3 fatty acids from sources like deep-sea fish can support emotional stability.
3.Improving Sleep Quality
Difficulty falling or staying asleep during menopause is often linked to hormonal changes and an overactive nervous system, which can trigger night sweats, anxiety, and other disruptions. Establishing good sleep habits is important. Try to maintain a regular sleep schedule, avoid electronic devices before bedtime, and create a cool, comfortable sleep environment. Natural foods like sesame seeds and Suan Zao Ren (jujuba seeds) have also been shown to support better sleep.
4. Dietary Adjustments for Midlife Changes
In Traditional Chinese Medicine, the 'kidney' is associated with the endocrine and reproductive systems in modern medicine. As women enter menopause, their qi (energy) and blood gradually decline, with kidney qi particularly tend to weaken. In dietary therapy, foods that are black in color and considered neutral or cooling, such as black beans, Chinese yam, black fungus, mulberries, and lotus seeds, are often recommended. Hot-flash symptoms may be influenced by your diet. It’s best to avoid stimulating foods, such as chili peppers and caffeine, and to increase the intake of magnesium and calcium-rich foods, such as soybeans, black fungus, sunflower seeds, and sesame, which may help ease these discomforts. In addition, wearing breathable clothing and keeping indoor environments cool can also help relieve symptoms.
Q&A
Menopause is not a disease, but a natural physiological process. Women spend roughly a third of their lives post-menopause. However, this transitional period is often overshadowed by work or family responsibilities. Many women end up neglecting their own needs during this time. Hormonal changes may lead to hot flashes, mood swings, or sleep disorders. If these key issues are not addressed early, they can affect daily life and even increase long-term health risks, including heart problems and bone loss. Therefore, paying attention to menopausal symptoms is crucial. By taking appropriate measures early, including using nutrients from natural sources, women can navigate this stage more smoothly, maintain both physical and mental well-being, and enhance their quality of life. Choose to care for yourself, and embrace every transition with strength and beauty. Women spend roughly a third of their lives post-menopause, yet this transitional period is often overshadowed by work, family, and daily responsibilities. Many women end up neglecting their own needs during this time. Hormonal changes can bring about hot flashes, mood swings, or trouble sleeping. If these issues aren’t addressed early, they can affect daily life and even increase long-term health risks, including heart problems and bone loss. That’s why paying attention to menopausal symptoms is so important. By taking proactive steps, including using nutrients from natural sources, women can navigate this stage more smoothly, maintain both physical and mental well-being, and enhance their quality of life. Choose to care for yourself — embrace every transition with strength, confidence, and beauty.
Expert Insights on Menopause: A Special Interview: Dr. Wen Ying Song, Director of Xin Hua An TCM Clinic：
Q：From a TCM perspective, what is menopause and how can its symptoms be eased?
In traditional Chinese medicine, menopause is seen as a natural decline of kidney energy and an imbalance between “yin” and “yang”. The Suwen describes this stage as “after seven sevens the Ren vessel weakens, the Tai Chong vessel diminishes, and Tian Gui is exhausted,” reflecting the body’s natural changes during this period. Common patterns include liver and kidney “yin” deficiency, excessive yang due to “yin” deficiency, liver blood deficiency, and liver qi stagnation. These imbalances can result in hot flashes, night sweats, palpitations, insomnia, and mood swings. Treatment focuses on nourishing “yin”, soothing the liver, and calming the mind. Approaches such as herbal remedies, acupuncture, and dietary therapy aim to restore balance between “yin” and “yang”, stabilize qi and blood, and relieve menopausal discomfort.
Q：What are the most commonly used TCM formulas for menopause?
Menopausal symptoms are quite complex. In TCM, practitioners use diagnostic methods such as observation, listening and smelling, inquiry, and pulse-taking to tailor treatments according to each patient’s condition. The most common used herbal formulas include: Dang Qui Liu Huang Tang: Help clear excessive heat from Yin deficiency and relieve hot flashes, night sweats, and dry mouth or tongue
- Dang Qui Liu Huang TangHelp clear excessive heat from Yin deficiency and relieve hot flashes, night sweats, and dry mouth or tongue
- Zuo Gui Wan:Nourish kidney Yin; recommended for those with weak constitution, soreness and weakness of the lower back and knees
- You Gui Wan:Nourish kidney Yang; suitable for those who feel cold intolerance, cold limbs, or low energy.
- Jiawei Xiao Yao San:Soothe the liver and relieve emotional stagnation; improve mood instability, irritability, and restlessness.
Q：Are there any contraindications for soy isoflavones?
Soy isoflavones are plant-based phytoestrogens. When taken Traditional Chinese medicine in moderation, they may help relieve menopausal discomfort. However, they are not recommended for women with estrogen-dependent conditions, such as breast hyperplasia, uterine fibroids, ovarian cysts, or breast cancer, as they may stimulate tumor growth.
Q：What is the appropriate age to start taking menopause supplements?
Menopause usually occurs between the ages of 45 and 55, but the symptoms may appear at any time, such as irregular period, hot flashes, night wets and instable mood. In general, women over the age of 49 may consider taking supplements according to their physical condition, which can help balance hormones and relieve discomfort. If symptoms are significant, it is best to consult a physician and choose suitable nutritional supplements through personalized care.
Q：How to choose the right supplements for menopause?
A: When choosing supplements, it is best to start with nutrients from natural foods and consider your main menopausal symptoms.
- Hot flashes and night sweats: Soy foods or products containing soy isoflavones can be beneficial.
- Mood swings or emotional changes: Foods rich in GABA can be helpful, such as vegetables like tomatoes, green peppers, eggplants, cabbages, spinach, kale, pea sprouts, and soybean sprouts; whole grains such as brown rice, white rice, sprouted rice, barley, quinoa, sweet potatoes, and pumpkins.
- Menopausal bone loss: timely supplementation with sesame or naturally derived seaweed calcium, which has higher absorption, is recommended.
Most importantly, always choose safe and reliable manufacturers, and select supplements that best suit your body condition under the guidance of a healthcare professional.