We would suggest the following vitamins and supplements:

Calcium and Vitamin D: Essential for good bone health.

  • Calcium food sources: dairy, cheese, yoghurt, green leafy veggies, spinach and kale, tofu, sardine and beans.
  • The best source of Vit D is sunlight, minimal clothing, midday sun, no sunblock for 15-20 minutes * Oily fish, eggs, cod liver oil * supplements *

– Listed by Sharon Olivier, March 2021

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We would suggest the following herbs:

Sage: Salvia officinalis: Helps to combat excessive sweating during menopause. Used progressively for hot flushes and menopausal sweats. *Tablet / Tincture*.

St.John’s Wort: Hypericum perforatum: For low moods and anxiety during menopause. *Tablets*.

Valerian: Valeriana officinalis: The root is used to treat stress and anxiety. Settles the mind, relaxes the body and aids sleep. If menopause is bringing sleeplessness, Valerian is the chosen one. If it’s from night sweats, use Sage.  *Tea / Capsule / Tincture*.

Arnica gel/cream: Arnica Montana: Apply and rub, soothes muscular aches and pains.

Devil’s Claw: Harpagophytom procumbens: The root is used extensively to treat joint, muscle and back pain. Great for those that don’t find relief from Arnica. *Tablets / Tincture*.

Gingko biloba: For poor memory. It maintains good blood circulation, especially to the brain. This makes it great for concentration and memory.

– Listed by Sharon Olivier, March 2021

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Lifestyle tips:

Healthy weight: Increased weight increases the risk of heart disease and diabetes as well as menopausal symptoms. Maintaining a healthy weight can alleviate these symptoms.

Fruit and vegetables: A diet packed with fruit and vegetables maintains healthy bones, can help prevent weight gain and certain diseases.

Avoid trigger foods: Alcohol, caffeine, sugars or anything spicy can trigger symptoms of hot flushes, night sweats and mood swings.

Avoid junk foods: Processed foods, refined carbs and sugars increase the risk of depression and increase the risk of bone health issues.

Eat protein-rich foods: To prevent muscle loss and help regulate mood and sleep. *Food sources: meat, fish, eggs, legumes, nuts and dairy*.

Exercise: Regular exercise gives benefits of improved energy, healthy bones and joints, less stress and enhanced sleep. Also prevents heart disease, blood pressure, stroke, diabetes, obesity and osteoporosis.

Drink water: Your body is 70% water and needs water to flush toxins out of the body.  8-12 glasses a day may help reduce symptoms of dryness and bloating, as well as weight gain.

Progesterone cream: Naturone: A natural pre-curser. Helps to balance the hormones. Toxins and chemicals, hormones in our food, chemicals in our plastics, are all hormone disruptors. The Naturone helps to balance that energy. *See package for dosage instructions*.

– Listed by Sharon Olivier, March 2021

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Essential Oils

We would suggest the following:

  • Lavender Essential Oil
  • Peppermint Essential Oil

Massage – Buy a base oil: coconut, sweet almond, grape seed for example. If you have 20ml of base oil, add half the amount of Essential Oil drops. That would make it 10 drops. In this case, you will add 10 drops of Lavender. Apply the blend over the body, especially chest, shoulders and neck, as required. Especially effective after a bath.

Bath – Your skin is the most absorbent part of the body. The heat of the bath assists in the absorption. There are 2 ways to do this:

  1. Diffusing 5 drops (maximum) of Essential oil into a teaspoon of milk. Or a cup, if you would like more of a Cleopatra style bath. Use 5 drops of Lavender. Add Epsom salts.
  2. Or simply add 5ml of your massage blend.

Close all windows. Soak for 15-20 minutes minimum. Avoid splashing in the eyes.

Hot flushes: Cloth/tissue – Place 1 or 2 drops of Peppermint Essential Oil onto a cloth/tissue. Inhale. Repeat throughout the day as necessary.

Sleep – You can place 1 drop of Lavender on your pillow at night to aid sleep.

Diffuser – Add 5 drops into a diffuser. (3 drops of Lavender and 2 drops of Peppermint, or maybe just the Lavender)

** A patch test is required – 1 drop of aromatherapy oil to 4 drops of base oil. Apply a coin size amount to a patch of skin on the inner arm **

If sensitivity occurs, apply more base oil to soothe the area. Possibly avoid use for a further 10 days. If you wish to continue, dilute to ¼ of the original amount and test on a small area of skin. If there is no further reaction, continue with that dosage.

** Oils are for external use only and must be blended with a carrier oil. Always avoid the eyes, ears and nose **

** Lavender is the safest of oils, if on a rare occasion you react, apply more base oil to the skin to soothe it and dilute the massage blend with more base oil **

** Peppermint – Avoid use during pregnancy/lactating, or if on homoeopathic remedies. Avoid use in children under 5. Use low doses, it’s a very cooling oil and strong. May irritate the skin. It is a stimulant, so do not add it to the bath before bed. Safe all around for inhaling **

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