Night Sweats

Night sweats or night time “hot flashes” can be a very frustrating problem for women in menopause or peri-menopause.

Typically a hot flash is an experience of intense heat with sweating and increased heartbeat. The hot flash can last for a few minutes or up to 30 minutes.

Usually the sensation of heat begins on the face or chest, or back of the neck and then spreads throughout the entire body. The skin will feel hot to the touch.

Recently I received this reader question:

Q: “I’m a 44 year old female, and several nights a month I get “night sweats.” About 10 years ago, my doctor suggested using Evening Primrose Oil, which helped for a while, but doesn’t any longer. Any suggestions? What else can I try for night sweats?” Read more

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The Secret Pleasures of Menopause

Oprah’s favorite OB/Gyn is at it again! Dr. Christiane Northrup’s latest book on menopause will be available on October 15th. I was excited to receive an early copy of the book, and think that its only flaw really is that it is directed JUST towards menopausal women.

Dr. Northrup’s self help tips are truly beneficial to women of all age groups, so why wait until menopause to find out these secrets?

Honestly, I wish I would have read this book ten years ago. “The Secret Pleasures of Menopause” is rich with advice that helps women embrace their femininity from a mind/body/spirit perspective.

The book is well rounded, full of positive affirmations, provides a vast array of diet and lifestyle tips, and explains how to optimize your body’s own production of nitric oxide, a biochemical made infamous by the Viagra industry.

Whether or not you choose to read the book, I hope all women can discover the most important concepts about menopause emphasized in this book:

1. Menopause is a natural part of life, and not a curse.
2. A comprehensive mind/body/spirit approach is the best way to keep your body balanced and healthy during this transition time.
3. Healthy diet and lifestyle choices optimize the production of needed hormones and biochemicals.

~Dr. Nicole Sundene

Purchase The Secret Pleasures of Menopause through Amazon.

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The Herb for Fried and Frazzled Mothers

Leonarus Cardiaca or “Motherwort” is one of my favorite gentle herbs to calm frazzled mothers.

There is no coincidence in my mind that “motherwort” rhymes with “worrywart”.

This herb may as well have been hand-designed for worried stressed mothers.

If your heart skips a beat every time you hear one of your children scream loudly “MOM!!!!!” then you may just want to read on.

Motherwort is typically a “nervine” or relaxant herb that is recommended for those with the kind of anxiety that results in occasional heart palpitations. If you are suffering from disturbed sleep as a result of emotional or physical upsets this herb might just be right for you. Motherwort serves to strengthen the heart, and is also used for PMS and menopause. This herbal medicine can additionally be used as a preventative agent for herpes zoster (shingles and chicken pox) as well as herpes simplex (traditional “herpes”).

Contraindications: This herb should NOT be used during pregnancy or breastfeeding, and may be toxic in large doses, or with chronic use. Always talk with your naturopathic physician, or MD before starting any new herbal medicines.

Perhaps life does not grant you the relaxation time that you deserve as a mother, but you can still find a bit of calm amongst the stressful storm by using an herbal medicine such as motherwort to help reduce stress and your reaction to it.

Thanks for stopping by my kitchen table!

~Dr. Nicole Sundene

Naturopathic Physician

www.KitchenTableMedicine.com

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How I Gave Myself a Hot Flash

One day I was hanging out with a girlfriend drinking coffee before we headed to our favorite Thai Food restaurant.

I ordered a glass of red wine (you know because the polyphenols are going to prevent me from having a heart attack someday), and my favorite curry seafood basket (because curry is a fabulous superfood).

Halfway through dinner, I suddenly broke out in a TERRIBLE sweat.

I was unbearably hot!!!

Almost as hot as my friend when he accidentally mistook the entire chunk of green wasabi for a piece of sushi! Being a big fan of Chinese Medicine I immediately began to analyze the energetic properties of the foods that I had just consumed. Everything was heating. Coffee, red wine, curry…

Worse yet I realized I had just consumed everything on the “NO NO” list for the menopausal diet.

Gosh no wonder caffeine, alcohol, and spicy foods are so forbidden for those with hot flashes! I am nowhere even near menopause and I gave myself a hot flash from this terrible trifecta of thermogenic trauma.

The next day I had a friend at work ask me how naturopathic medicine could help her hot flashes. I gave her my typical spiel on the “Naturopathic Approach to Menopause” and “Nutrition Care During Menopause” along with some individualized recommendations. When I got to the spicy foods, caffeine, sugar, and alcohol part she rolled her eyes and said…

“Well that is my entire diet! How can I not eat those things?”

Busting out the tough love, I responded “Well maybe that is why you have been suffering from these horrible hot flashes for five plus some odd years that appear to be refractory to most common treatments including hormone replacement therapy.”

Instead of asking her to take my word on it, I simply said “Go eat all of those things in one meal and come back and tell me how you felt.”

The hot flashes that she had that night and over the next 24 hour period were some of the worst EVER, she reported, after her “menopausal showcase showdown” that involved a bottle of red wine, spicy spaghetti (which she added extra red pepper flakes to), tiramisu and a double espresso for dessert. Enough to make just about anyone break in to a sweat.

Oftentimes whatever food we are attached to in life is EXACTLY what makes us sick.

The patient with high cholesterol loves their meat and fried foods, the hypertensive patient shakes salt liberally on every meal, the diabetic patient sits in the grocery store parking lot and frantically eats a box of donuts after a stressful day. I could go on and on all day with these examples, but my point is that food should be nourishment and nothing else. What we should enjoy about food is how it makes us feel. Recognizing food as nourishment is the key to keeping our health in balance. If we are going to eat indulgences, we should enjoy them in moderation. The body forgives moderation better than it does an entire meal that promotes disease or uncomfortable symptoms.

Thanks for stopping by my kitchen table!

~ Dr. Nicole Sundene

Naturopathic Physician
www.KitchenTableMedicine.com

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Rosemary for Remembrance

Rosemary is a great herb for memory.

Rosemary is often added to recipes dedicated to those that did not survive breast cancer for “remembrance”.

William Shakespeare even wrote in the play Hamlet, “There is rosemary, and that is for remembrance”.

Not too long ago we had some random spring snow here in Seattle, and whenever the sun is not shining (almost all the time) I am drawn to the garden for some sort of UV-free inspiration. Read more

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Rosemary Salmon Recipe

If I can make this recipe, then ANYONE can make this recipe. Combining the simple whole foods ingredients of salmon with rosemary is not only great for the cardiovascular system, but memory and concentration as well.

The omega-3 oils combine nicely with the anti-oxidant and circulatory properties of the rosemary to give your brain a much needed mental boost! This is brain food at it’s finest people! Try eating this salmon for lunch to have a productive afternoon. This is the perfect recipe for someone with ADHD.

Dr. Nicole’s Rosemary Remembrance Salmon Read more

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The Natural Approach to Menopause

Menopause is defined as the cessation of menses (periods) which is caused by the body’s decreased production of sex hormones (estrogen and progesterone). Most women will experience the beginning of menopause between ages 50 and 55, although some women may note changes earlier.

Surgical menopause is caused by removal of the ovaries and uterus.

There are three phases of menopause:

1) The climacteric phase in which the periods become irregular.

2) Actual menopause which is the last menstrual cycle, diagnosed only in retrospect.

3) Post-menopause which begins one year after the cessation of the menses. In this last phase, there may be signs of declining estrogen.

What can you expect?

Please remember that you may have one, some or none of the below symptoms as well as experiences that are not on this list. Factors such as prior health history and fitness levels may affect how you are affected by menopausal changes.

• Changes in the menses: heavier or lighter, more or less frequent
• Emotional/mood changes: more or less labile, moods may be unpredictable, may be more or less optimistic
• Body changes: more or less vaginal discharge, vaginal lining may become drier, skin may become drier, “hot flashes”, headaches, fatigue, weight changes, bone density changes
• Infections: may be more disposed to vaginal or urinary tract infections

HORMONE REPLACEMENT

The questions of how to manage problems that arise during your peri- and post-menopausal years and whether or not to take Hormone Replacement Therapy (HRT) are some of the most difficult decisions that a woman will face regarding her health care. Naturopathic physicians have the expertise to make individual assessment of whether or not HRT is necessary. In many cases, they find that it is not necessary to use HRT in the management of menopausal symptoms, or in the prevention of osteoporosis. A naturopathic physician will evaluate your past medical history, current medical problems, medications, and physical exam findings. She or he will also conduct appropriate tests to determine the optimal way to prevent and manage menopausal symptoms.

All of the symptoms brought on by the process of natural physiologic menopause can be prevented or treated with naturopathic therapies. In addition, naturopathic physicians also treat many women who are already taking HRT who are still not feeling well. The addition of naturopathic therapies can make these women more comfortable and often leads to the discontinuation of HRT.

NATUROPATHIC THERAPIES FOR MENOPAUSE

Natural therapies used to decrease and eliminate hot flashes, prevent osteoporosis, and treat other symptoms include:

Nutrition: A special diet to prevent osteoporosis is probably the single most important factor in the management of menopause. A diet that is high in complex carbohydrates, and low in fat, protein, and sugar is generally recommended. In addition, a naturopathic physician can make specific recommendations which tailor this diet to a woman’s other health issues and personal needs.

Nutritional Supplements: The need for mineral, vitamin, or glandular supplementation may be indicated for some menopausal women. Use of these supplements will be determined from the overall evaluation of physical, emotional, and mental health. Naturopathic physicians will take a close look at mineral supplementation such as calcium, magnesium, manganese, and other trace minerals.

Botanicals: There are very specific plant extracts that have the ability to restore normal hormonal balance. Women who have hot flashes or mood changes find that they feel dramatic improvements within 1-2 weeks with the use of plant extracts. A comprehensive plan using other naturopathic approaches is usually incorporated with the use of the herbal medicines.

Homeopathy: Homeopathic medicine is one of the most successful drugless therapies in the treatment of menopausal symptoms. If one has mental/emotional problems including depression, irritability, mood swings, anxiety, anger, etc., homeopathy can offer dramatic relief and stability with no side effects. Homeopathic medicines are made from plant, animal, and mineral substances and are completely drug-free.

Hydrotherapy: The treatment of diseases with water is one of the oldest traditions in naturopathic medicine. Various hydrotherapy treatments improve circulation, reduce blood pressure, and improve sleep and digestion. Naturopathic physicians may also use hydrotherapy treatments to treat women with any chronic disease that becomes worse during the menopausal years.

Physical Medicine & Exercise: In joint and muscle problems in particular, the use of naturopathic manipulation and physical therapy may be important. These recommendations are made on an individual basis. In addition, an exercise program may be part of the treatment program. Naturopathic physicians also offer support for how to carry this out within a busy lifestyle. Weight-bearing exercise is one of the most important components in the prevention of osteoporosis.

Counseling: The menopausal period can often be filled with many changes and self-discovery in ones life. Naturopathic physicians at the Natural Health Clinic can provide referrals to in-house counseling services or elsewhere to assist in this process. Most of the Clinic’s patients find that routine office visits provide them with a great deal of support and insight. Physicians take the time to listen, understand, and help women deal more effectively with their unique situations.

Naturopathic Medicine as a Complement to HRT: There are medical situations where naturopathic physicians recommend a complementary approach to menopause management. In cases where a woman’s ovaries have been removed or damaged surgically, a naturopathic physician would not hesitate to prescribe HRT. In these cases, naturopathic therapies are aimed at reducing the risks of hormone therapy while enhancing overall health and reducing the risks of osteoporosis and heart disease. Naturopathic physicians can also advise women about safer forms of estrogen and overall hormonal balance of estrogen and progesterone.

Know Your Options: We urge you to consult a naturopathic physician regarding your questions and concerns about menopause. Naturopathic physicians have a unique, successful approach to the management of menopause. The Natural Health Clinic is staffed with physicians who are involved in a long-term research using naturopathic therapies in menopause management and can provide you with state-of-the-art treatment. Women deserve to know their options regarding this very normal life process.

Resources
1. Hudson, T. Women’s Encyclopedia of Natural Medicine. Keats Publishing, 1999.

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Nutrition Care During Menopause

Nutrition is a very important component in treating symptoms of menopause. A diet rich in whole grains, fruits, vegetables, beans (especially soy), nuts and healthy oils, and limited in animal fat and refined sugar can be extremely beneficial.

Poor nutrition is implicated as a contributing factor in 5 of the 10 leading causes of death in women, including heart disease, cancer, stroke, diabetes, and diseases of the liver and kidneys. It’s also a key factor in osteoporosis (thinning of the bones), putting women at risk for fractures. Together with nutrition, physical activity is also essential for preventing these diseases.

Women of all ages can strive to get the nutrients they need by eating a healthy diet with servings from all food groups. For those women who are unable to meet their nutritional needs on a daily basis, supplements can help. Older women have increased needs for calcium, vitamin D and vitamin B-12. Taking a supplement together with good food choices ensures women that they are meeting the current dietary recommendations.

Calcium
After 50, women need more calcium to maintain bone strength (1,200 and 1,500 milligrams a day). This is the same amount girls and young women need to build bones. In dietary form, older women can fulfill their increased demands for calcium by drinking extra milk (an 8-ounce glass contains 300 milligrams of calcium). They can also get 300 milligrams of calcium by eating an 8-ounce cup of yogurt or 1 to 2 ounces of cheese. Some brands of orange juice are fortified with calcium, in the same amount per serving as milk, yogurt or cheese.

Vitamin D
Exposure to sunlight triggers vitamin D formation in the skin, but older women don’t convert sunlight into essential vitamin D as efficiently as they did when they were younger. Women 50 to 70 years old should consume 400 international units (IU) of vitamin D daily. Women over 70 need even more; the recommended amount is 600 IU daily. Most multivitamins provide 100% of the recommended amount of vitamin D. A glass of milk provides 100 IU of vitamin D, but vitamin D is not available in yogurt or cheese.

Vitamin B-12
It is recommended that older women get 2.4 micrograms of vitamin B-12 daily. This vitamin is present in all animal products, such as meats, poultry, fish, eggs, and milk. It is also less efficiently utilized by our bodies as we age. Most multivitamins provide at least 2 micrograms of vitamin B-12.

Soy Products
Many of today’s “foods for women” contain soy, which is being studied for its ability to help prevent heart disease. Soy also has a weak estrogenic effect. Phytoestrogens – chemicals found in plants such as soy – can mimic the human hormone estrogen. It’s unknown at this point whether the similarities between the estrogen-like substances present in soy have the potential to stimulate estrogen-dependent human breast-cancer cells.
Until more is known, women who have had estrogen-influenced breast cancer should use soy in moderation. As for soy’s ability to reduce hot flashes after menopause — a lot of studies are being done, but the results are inconclusive.

“Women’s” Foods and Vitamins
Compare food labels. Remember that whole grains, fruits, vegetables, legumes and dairy products provide the most health benefits. Make sure to carefully evaluate vitamin labels too. Many supplements are tailored to meet the needs of adults in the middle age range, and might not be appropriate for older adults. For instance, older women should avoid vitamins with iron unless a physician recommends extra iron. Speak with your nutritionist or primary care physician about which supplements may be appropriate.

Use Herbals Cautiously
There are many herbal remedies for women’s health, there are no general recommendations. Some women try black cohosh for relief of hot flashes, but this herb should not be taken for longer than six months. Also, some women take valerian to thwart insomnia.
Some herbs can interfere with or intensify the action of blood thinners and other drugs, so you should always ask a health practitioner before taking any herbal products.

Eating a variety of foods, supplemented by a multivitamin, is the best way to get the nutrients needed during the stages of menopause.

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