Natural Menopause

1. Get established on an alternative programme

Before attempting to come off HRT get established on a comprehensive alternative programme. It is advisable to wait at least four to six weeks before reducing your HRT dose, by which time the benefits of the new programme will be kicking in. When you feel ready begin reducing the dose of HRT by as much as half - if you are taking a high dose pill or use a high dose patch, it is best to ask your GP to prescribe a lower dose for a month or two before attempting to come off HRT altogether.

Continue on half dose HRT for approximately one month whilst at the same time following the Natural Health Advisory Service Programme closely, and then, when you feel the time is right, chose a day to stop using HRT. If you experience mild flushes during the next month or two, simply adjust the dose of isoflavones in your regime upwards until the flushes have abated and increase your intake of isoflavones rich supplements in the short-term.

2. Include soya in your diet

Include plant oestrogen in your diet, particularly soya products. Incorporate So Good soya milk (which contains approximately 20 mg of isoflavones per 250 ml glass) with cereals or mixed with fruit as a fruit shake, tofu & silken tofu blended with fruit, golden linseeds, chick peas, lentils, mung beans, alfalfa, sunflower, pumpkin and sesame seeds and green and yellow vegetables. The book Beat Menopause Naturally has further lists and details of how to use these products.

3. Consume at least 100mg of isolavones per day

If you are aiming to overcome severe and debilitating symptoms at the time of the menopause you will need to consume at least 100 mg of isoflavones per day initially, combined with the other important aspects of the NHAS programme which are outlined in Beat Menopause Naturally. This will enable you to emulate the Japanese in their consumption of daily phytoestrogens, without making too many changes to your Western diet. Apart from a phytoestrogen rich breakfast, have a "Phyto fix" later in the day, either as a snack or as a dessert. Try a phyto rich fruit shake made with So Good soya milk, or a fruit whip made with silken tofu and soft fruit in the blender.

4. Reduce spicy foods, hot drinks and alcohol

Over spicy food, hot drinks and alcohol can aggravate flushes, so let your hot drinks cool down and keep alcohol to a minimum whilst going through the menopause. Alcohol tends to knock most nutrients sideways anyway, and this is definitely a time to conserve essential nutrients.

5. Drink water

Drink plenty of liquids, preferably the equivalent of six glasses of water daily, preferably cold as it may help to take the edge off a flush. Let hot drinks cool down and use decaffeinated varieties and herbal teas.