In July 2002, with more than six million women using hormone replacement therapy (HRT), a bombshell hit: These drugs—most often a combination of estrogen and progestin (synthetic progesterone)—were found to increase the risk of heart disease, breast cancer, blood clots, stroke, and Alzheimer’s disease. Since then, women have been seeking safe alternatives.

Diet Matters

Studies show that cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, and cabbage) help the body detoxify excess estrogens. Their natural ingredient indole-3-carbinol (I3C) helps prevent estrogen-dependent cancers of the breast, ovaries, and uterus.

Soy isoflavones are plant compounds available in both foods and supplements. Several studies find improvements in hot flashes and/or night sweats in the range of 30 to 55 percent with soy protein rich in isoflavones, reports Tori Hudson, ND. While not all studies of soy isoflavones show these reductions, other benefits of soy include supporting bone health and reducing cholesterol.

Helpful Supplements

Herbs and vitamins can also contribute to a healthy menopause. Black cohosh (Cimicifuga racemosa) has been used in Europe by millions of women for nearly 50 years to relieve menopausal symptoms. More than 20 clinical trials involving at least 3,000 women have investigated black cohosh, and studies show it to be effective for up to 95 percent of participants, usually within four to eight weeks. Researchers find it also relieves vaginal dryness, mood swings, and sleep disturbances. Keep in mind that black cohosh historically has been used for short periods, usually no more than six months at a time.

Phytoestrogens in red clover (Trifolium pratense) may also offer relief for hot flashes. A standardized red clover supplement virtually halved hot flashes in one small study, reducing both frequency and severity of this menopausal symptom.

Vitamin E cuts hot flashes and relieves breast tenderness and vaginal dryness. Look for the natural product (d-alpha tocopherol) as opposed to synthetic E (dl-alpha).

Estrogen Dominance

As you approach menopause, progesterone is the first hormone to decline, followed by fluctuating estrogen levels. After menopause, your ovaries stop producing progesterone altogether. But your body will continue to produce up to 40 percent of the estrogen you had before menopause. With too much estrogen and not enough progesterone, your body can be thrown into estrogen dominance, leading to symptoms including hot flashes, night sweats, insomnia, vaginal dryness, irritability, and decreased sex drive.

Studies show that natural progesterone cream reduces hot flashes. Applied topically, the cream is absorbed into the bloodstream through the skin. Since the hormone builds up in the body gradually, relief may be several months in coming. Other studies have shown progesterone cream to be helpful for sleep disturbances and reducing anxiety.

Late-Breaking News

Black cohosh recently has been required to carry a warning label in some countries over concerns about a suspected rare risk of liver problems. Mark Blumenthal, executive director of the American Botanical Council (ABC), says, “To date, there is no credible scientific evidence supporting [this] notion” and cites the herb’s long history of use and its safety record in numerous clinical trials.