MENOPAUSE
It’s not only HRT that can help you combat menopausal symptoms including lack of sleep. If you’re unable to get your prescription right now, try these natural ways to encourage oestrogen and progesterone production to help reduce night sweats, as well as lifestyle hacks to improve your sleep environment.
1 SEEK OUT SOY
You can counteract the natural drop in oestrogen, which is linked to night sweats, by eating certain foods. ‘Soy is found in tofu, tempeh, edamame beans, miso and soy milk, and contains isoflavone compounds (a type of phytoestrogen) that have oestrogen-like properties,’ says Hope Bastine, psychologist and resident expert for Simba Sleep (simbasleep.com). ‘Researchers analysing 19 studies found soy isoflavone supplements reduced by around 26 per cent, in contrast it is worth noting it doesn’t have immediate results,’ she adds.
TOP TIP: Reduce or eliminate alcohol, caffeine, nicotine and spicy foods if you suffer from hot fl ushes, as all can make symptoms worse.
2TRY MACA ROOT
A cruciferous vegetable related to broccoli, cauliflower and kale, maca has been cultivated for thousands of years. Originating from and growing high in the South American Andes and mountainous provinces in China, maca has a nutty taste and scent similar to butterscotch and is also known as Peruvian ginseng, lepidium meyenii, and ginseng andin.
‘While more research is needed, a handful of studies have shown evidence that maca root may help to alleviate hot flushes and interrupted sleep thanks in part to its glucosinolates that stimulate the body to produce balanced levels of hormones,’ says Hope.
TRY IT: Viridian Organic Maca Root 500mg (£14.45, viridian-nutrition.com) contains all three known maca root colours. You can also find powdered maca to sprinkle on porridge or add to drinks.
It’s always advisable to chat to your doctor before taking any natural supplements or superfoods, so he or she can check on any potential side effects or interactions with other medications.
3CHOOSE CHASTEBERRY
Another herbal remedy that may help soothe menopausal symptoms is chasteberry. Derived from chaste trees found in the Mediterranean and Asia, the berries are also known as vitex agnus castus or monk’s pepper. ‘Like maca, chasteberry contains no hormones. It’s an adaptogen, meaning it adapts to your body’s needs and helps it to naturally produce hormones,’ says Hope.
When you experience a fall in oestrogen levels, this can also be accompanied by a drop in progesterone, especially so at menopause. ‘Chasteberry works by acting on the pituitary gland and the hypothalamus, which are responsible for releasing hormones or triggering hormone responses. This indirectly increases progesterone pr
