Certain types of antidepressants, known as selective serotonin reuptake inhibitors (SSRIs), decrease the frequency of menopausal hot flashes.
Antidepressants may also be prescribed to help reduce mood changes and depression experienced during menopause.
What the research says:
Antidepressants can reduce hot flashes by about 40% at best. This is a far lower efficacy than both HRT, and hypnotherapy⸺a therapy we’ll discuss later.
The long-term effects of using antidepressants as a menopause treatment is not yet known.
Natural menopause treatments
Some women find the list of side effects from prescribed menopause treatments to be daunting and prefer to search out more natural therapies such as herbal supplements or exercise. However, before simply selecting a ‘natural’ pill from your local pharmacy, it’s a good idea to look into the effectiveness and side effects of each.
Herbal Supplements
A variety of natural supplements are marketed for relieving symptoms of menopause. These include:
Black cohosh
St.-John’s-wort
Vitamin E
Vitamin D
Calcium
What the research says:
Although some studies suggest black cohosh may reduce hot flashes, the evidence is mixed. There are also concerns about the safety of this supplement given the lack of research.
St-John’s-wort has been shown to be useful in treating anxiety and depression, but the jury is still out on its effectiveness in treating other menopausal symptoms such as hot flashes.
Studies show that vitamin D and calcium supplements can play an important role in bone health. One study showed that vitamin D slowed bone density loss, while calcium improved bone density.
While there has been some preliminary research into the efficacy of vitamin E, the results were minimal and may not be better than the placebo. There are also potentially serious health complications for women with heart disease, diabetes, or hypertension.
Plant estrogens (phytoestrogens)
You may have heard that eating more soy is an ideal way to ease menopause symptoms. That’s because soy contains plant estrogens, known as phytoestrogens, which are thought to help to balance hormones in the body.
What the research says:
Several studies have linked phytoestrogens to reduced severity of hot flashes. Other studies believe the data is ‘weak at best’ and larger scale research needs to be done.
It’s worth noting that phytoestrogens have been linked in research to both an increase and reduction in the risk of breast cancer. Other research suggests they may increase the risk of other cancers. Overall, more research needs to be done to understand the full effects and potential risks of phytoestrogens on the body.
Exercise
Whether it’s running, walking, yoga or resistance training, much has been said about the benefits of exercise during menopause and for your overall well-being.
What the research says:
Resistance training has been shown to increase muscle mass and strengthen bones, reducing the risk of osteoporosis and improving metabolism to slow weight gain.
Yoga has also been shown to improve coordination and help prevent falls, and may be a countermeasure to bone density loss.
Less is known about how or if exercise can improve hot flashes. More research needs to be done.
Hypnotherapy
During hypnotherapy you are guided through a deep, hypnotic relaxation and given suggestions of coolness designed to help control or manage symptoms of hot flashes. Hypnotherapy can be conducted in person with a qualified therapist, or at home through a hypnotherapy app.
What the research says:
Hypnotherapy has been shown to reduce the severity of hot flashes in menopausal women by up to 80%. In addition, hypnotherapy has been shown to help manage mild symptoms of anxiety and depression sometimes present during menopause.
Staying sexually active
While 55% of women report a decrease in sexual desire during menopause, sex may in fact be a useful menopause treatment. Plus, as this time in your life can be marked by more freedoms (such as a reduced risk of pregnancy in post-menopause!) why not spend a little time connecting with your partner!
What the research says:
Staying sexually active during menopause may help decrease vaginal discomfort by stimulating blood flow to the vagina. Sex during menopause may also keep the vagina muscles toned, and maintain the vagina’s stretchiness. If dryness is an issue, there are lubricants and moisturizers available made specifically to assist with vaginal dryness during menopause.
The Wrap Up
Menopause comes with many symptoms that may range from annoying to severely disruptive. Several medication treatments and natural remedies are available, but it can be hard to tell fact from fiction when it comes to understanding their efficacy. HRT is still the most commonly used menopause treatment but isn’t appropriate for everyone. Hypnotherapy has been proven to effectively manage hot flash symptoms, without side effects. Other menopause treatments such as antidepressants and herbal supplements should be taken only on the advice of your doctor.
References
Avis NE, Crawford SL, Greendale G, et al. Duration of Menopausal Vasomotor Symptoms Over the Menopause Transition. JAMA Intern Med. 2015;175(4):531–539. doi:10.1001/jamainternmed.2014.8063 https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2110996
Archer, D.F., Pickar, J.H., Bottiglioni, F. and Menopause Study Group, 1994. Bleeding patterns in postmenopausal women taking continuous combined or sequential regimens of conjugated estrogens with medroxyprogesterone acetate. Obstetrics & Gynecology, 83(5), pp.686-692. https://pubmed.ncbi.nlm.nih.gov/8164926/
Dalal PK, Agarwal M. Postmenopausal syndrome. Indian J Psychiatry. 2015;57(Suppl 2):S222-S232. doi:10.4103/0019-5545.161483 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4539866/
Hadjidakis, D.J., Kokkinakis, E.P., Sfakianakis, M.E. and Raptis, S.A., 2003. Bone density patterns after normal and premature menopause. Maturitas, 44(4), pp.279-286. https://www.sciencedirect.com/science/article/pii/S0378512203000409?
Harinarayan, C.V., 2005. Prevalence of vitamin D insufficiency in postmenopausal south Indian women. Osteoporosis International, 16(4), pp.397-402. idp.springer.com/authorize/casa?redirect_uri=https://link.springer.com/article/10.1007/s00198-004-1703-5
Laufer, L.R., Erlik, Y., Meldrum, D.R. and Judd, H.L., 1982. Effect of clonidine on hot flashes in postmenopausal women. Obstetrics and gynecology, 60
.webp)
