8 Natural Ways to Ease Menopause Symptoms
八种自然方法减轻更年期症状
http://www.webmd.com/menopause/guide/8-natural-ways-to-ease-menopause-symptoms
If you want relief from hot flashes, night sweats, and other menopause symptoms without taking estrogen, you've got several options.
By Wendy C. Fries
若想缓解潮热、夜里盗汗和其它更年期症状而又不想使用雌激素疗法，你有一些选择。
源自 Wendy C. Fries
Question:
问题 ：
I'm going through menopause right now and my hot flashes are pretty bad. With everything in the news now about HRT, I'm hoping I can take something else for relief. What do you suggest?
我正经历更年期，潮热很严重。现在新闻报道了有关荷尔蒙替代疗法的全面信息 ，我希望使用其它的方法来缓解。你有什么建议？
Answer:
Suffering from hot flashes and/or night sweats but do not want to take estrogen?
遭受潮热或夜里盗汗但又不想使用雌激素？
Here are some non-estrogen options:
这里有一些非雌激素疗法选择：
1. Behavioral interventions
Wear layered cotton clothing. Avoid coffee, alcohol, spicy foods, and stress! Sip cool drinks or use ice packs . Relaxation and deep, abdominal breathing (6-8 breaths per minute) have been shown to reduce hot flashes by about 40% when practiced as minimally as twice per day. Eliminate hot baths or showers before bedtime.
1 ．行为调整：
穿多层棉质衣服。 避免咖啡因，酒精，辛辣食物和紧张、压力 。喝凉的水或使用冰袋。放松，每天至少两次的腹式深呼吸（每分钟呼吸 6 至 8 次）显示可以减轻大约 40% 的潮热。睡前不洗热水澡或热淋浴。
2. Vitamin E
Some women experience a reduction in hot flashes when taking Vitamin E. However, a placebo-controlled, randomized study evaluated vitamin E supplements (800 IU/day for four weeks) for 120 breast cancer survivors with hot flashes and found that vitamin E only marginally decreased hot flashes.
2 ．维生素 E
一些妇女服用维生素 E 后感觉潮热有了缓解。然而，一组控制的、随机的安慰剂组研究评估了120 位有潮热的乳癌生存者服用维生素 E （每天 800 IU ，连续四星期），显示维生素E 只是有限地（边际地）减轻潮热。
3. Soy
The results of the research on soy are inconclusive and contradictory. Some studies have found that soy has a positive effect on hot flashes, whereas others suggest that there isn't any beneficial effect. Christiane Northup, MD, in her book The Wisdom of Menopause, cites research that indicates that women who ate 60 grams of soy protein per day in the form of a powdered drink mix had a 45% reduction in hot flashes after 12 weeks. The following servings contain about 35-50 mg of soy isoflavones: one cup soy milk, 1/2 cup tofu, 1/2 tempeh, 1/2 cup green soybeans (edamame), and three handfuls of roasted soy nuts.
3 ．黄豆（大豆）作物
对黄豆的研究结果仍无明确的结论和有不一致的争议。有的研究说明黄豆对潮热有正面的作用，反之，则说它无效。 Christiane Northup ，一位医生，在她的书《更年期的智慧》里，应用了这样的研究结果 --- 妇女每天饮用 60 克粉末状黄豆蛋白粉，12 星期后降低了潮热 45% 。下面的份量里大约含有 35-50 毫克的黄豆异黄酮：一杯豆浆，1/2 杯豆腐，1/2 杯印尼豆豉，1/2 杯毛豆（青豆）和三手掌量的烤黄豆。
4. Natural progesterone cream
A study published in the journal Obstetrics and Gynecology in 1999 found that natural progesterone cream significantly reduced hot flashes compared to the placebo group. In The Wisdom of Menopause, Northrup says that a 2% progesterone skin cream works in about 85% of perimenopausal women. A little as 1/4 tsp once per day can ease hot flashes. Make sure that you read the labels of natural progesterone cream products careful as there is great variability of progesterone content. Some creams contain less than 5 mg progesterone per ounce, whereas others contain more than 400 mg progesterone per ounce. This can be obtained over the counter or by prescription.
4 ．天然的孕酮, 黄体酮药膏
发表在 1999 年妇产科杂志上的一项研究表明天然的孕酮, 黄体酮药膏与安慰剂组对比，能显著地减轻 潮热。在《更年期的智慧》里， Northrup 说 2% 的孕酮, 黄体酮药膏大约对 85% 的更年期妇女有帮助。每天少至 1/4 茶匙的量能缓解潮热。要仔细阅读药膏上的标签，因为所含的 天然的孕酮, 黄体酮的量有很大的不同。有些药膏每盎司少于5毫克，而有些则每盎司含高于400毫克的量。这种药膏可能无需处方或需处方。
5. Herbs
An isoflavone or plant estrogen derived from red clover, Promensil, was found to significantly reduce the number and intensity of hot flashes in a study conducted in 1998-99. However, an article by Adriane Fugh-Berman, MD (The (National Health) Network News, July/August 2002) states that trials of red clover were not effective over placebo for hot flash reduction.
Probably the most common herbal remedy for hot flashes is black cohosh. However, the results of trials have been mixed. Three randomized, controlled trials found that black cohosh was as effective as pharmaceutical estrogen in relieving hot flashes. However, a placebo-controlled, randomized trial, involving 85 women with a breast cancer history, found that black cohosh and placebo similarly decreased the frequency and intensity of hot flashes. However, the authors did note that black cohosh was significantly more effective than placebo in reducing excessive sweating. Side effects are rare but may include gastric discomfort, nausea, and vomiting. It can, however, lower blood pressure. The general recommendation is to use black cohosh for up to six months continuously.
According to Northrup, the usual dose of Remifemin (a standardized extract of black cohosh distributed by GlaxoSmithKline) is two tablets (60 or 120 mg per tablet) twice per day. A woman can also take black cohosh in any of the following forms, three times per day: powdered root or as a tea, 1-2 g; solid, dry 4:1 powdered extract, 250-500 mg; fluid extract, 1:1 tincture, 4 mg (1 tsp, or about 5 ml).
Dong quai acts like an estrogen and can ease hot flashes for some women. However, Lila Nachtigall, MD, in her book Estrogen states that it is not recommended because it contains psoralen, a known carcinogen.
5 ． 药 草（草本植物）
1998-99 年从红三叶草、所做的一项研究中发现 Promensil 里提取的异黄酮或植物雌激素能显著地降低 潮热的次数和强度。然而，由 Adriane Fugh-Berman ，一位医生发表的一篇文章（ 2002 年 7/8 月“国家卫生健康”网络新闻）指出红三叶草的试验，与安慰剂对比，对潮热的缓解无效。
可能缓解潮热的最常见的草药是Black Cohosh （ 总状升麻？） 。然而，研究结果是混杂的。三次随机的、控制的试验发现 Black Cohosh 与制造的雌激素药物对减轻潮热症状一样有效。然而，一组安慰剂组-- 控制的、随机的、对 85 位有过乳癌史的妇女所做的试验发现， Black Cohosh 与安慰剂的作用相似。但是，作者们注意到 Black Cohosh 与安慰剂组对比，能显著地减轻过度出汗。除了胃部不适，恶心和呕吐外，它的副作用很少。但是它可能会降低血压。一般建议它可以连续使用6 个月。
根据Northrup ， Remifemin （由 GlaxoSmithKline 提供的、一种标准的Black Cohosh 提取物）的常用剂量是每天服用两次、每次两片（每片 60 或 120 毫克）。也可以服用以下任何一种 Black Cohosh 形式，每天三次：Black Cohosh 的全根粉剂或泡茶，1-2 克；固体的、干燥的 4:1 粉末提取物，250-500 毫克；液状提取物，1:1 酊剂，4 毫克（一茶匙或大约 5 毫升）。
Dong quai 的作用与雌激素相同，能缓解一些妇女的潮热症状。然而， Lila Nachtigall ，一位医生，在她的书《雌激素》里表明不建议使用，因为它含有一种致癌物，psoralen （ 补骨脂素）。
6. Other prescription drugs
Low doses of antidepressants such as Effexor or Paxil have been effective in reducing hot flashes. Clonidine, (Catapres), a drug normally used to treat hypertension, can sometimes help relieve hot flashes. However, it may lower normal blood pressure. A drug that has been used in other countries and is undergoing clinical trials in the U.S. is tibolone (marketed as Liviol). It has estrogen-like effects on hot flashes but does not result in hyperplasia. As a result, this drug may be a promising remedy. Megestrol acetate (Megace) is the only type of progesterone that is FDA approved for women who have had breast cancer and can help diminish the frequency and severity of flashes. An article in Neurology reported on six women taking gabapentin (neurontin) for seizures or migraines who had decreased hot flash frequency and needs to be studied more extensively.
低剂量的 抗抑郁药，如 Effexor 或 Paxil 对缓解潮热有效。 Clonidine (Catapres)，一种通常用于治疗高血压的 降压药，有时也可帮助缓解潮热问题。然而，它可能会降低正常的血压。一种用于其它国家的药称 tibolone （市面上 称 Liviol) 现在正在美国做临床试验。结果可能会是个很有希望的疗法。 Megestrol acetate 醋酸甲地孕酮 (Megace) 是仅有的一种被 FDA 批准的 孕酮 , 黄体酮用于乳癌妇女和 帮助缓解潮热的次数和严重度 。神经病学的一篇文章报道，六位妇女服用治疗癫痫或偏头痛的药物 gabapentin (neurontin) 后降低了潮热次数但仍需更大规模的研究。
7. Acupuncture and yoga
The benefits of acupuncture and yoga for menopause symptoms haven't been carefully studied. Many women, however, say they help. One Swedish study found that women who had acupuncture experienced relief from hot flashes. The benefits lasted several months. Also, women are increasingly turning to yoga to alleviate menopause symptoms. Suza Francina in her book The New Yoga for People over 50 describes specific yoga postures to alleviate hot flashes, night sweats, mood swings and depression. Some yoga studios are now offering special yoga classes for the menopausal woman.
7 ．针灸与瑜珈
针灸和瑜珈对更年期症状的 益 处尚未仔细研究。然而许多妇女说它们有助。瑞典的一个研究发现采用 针灸治疗的妇女有潮热得到缓解的经历。 针灸的好处还持续了好几个月。而且女性们越来越多地用瑜珈来 缓解更年期症状。 Suza Francina 在她的书《给五十岁以上的人的新瑜珈》里描述了特别的瑜珈姿势来 缓解 潮热、盗汗、情绪波动和抑郁。现在有些瑜珈场所还特别为更年期妇女设置教程。
8. Exercise, exercise, exercise!
Research shows that exercise alone can alleviate hot flashes. In one study, aerobic exercise reduced the severity of hot flashes in 55% of postmenopausal women. For many women choosing not to take HRT, regular weight-bearing exercise and strength training can also help maintain strong bones. Miriam Nelson, Ph.D, author of Strong Women Stay Young , has done extensive research at Tufts University on the benefits of weight training. Nelson compared two groups of healthy postmenopausal women who were sedentary at the start of the program. One group lifted weights for forty minutes twice a week; the other group remained sedentary. The sedentary control group lost about two percent of their bone density during the year, while the strength-training women gained one percent in bone density. Another study of menopausal women found a 3.5% increase in lumbar spine bone mineral density among women who exercised, compared to a 2.7% decrease in the group of women who didn't exercise.
8 ． 运 动, 运 动, 再 运 动！
科研显示运动本身能缓解潮热。在一项研究里，有氧运动能减55% 更年期后妇女潮热的激烈度。对许多不采用荷尔蒙替代疗法的妇女来说，有规则的重量支承运动和力量（强度）训练也能帮助维持强壮的骨头。 Miriam Nelson ， Ph . D ，《强壮的妇女显得（保留）年轻》的作者，在 Tufts University 做了大量的有关重量训练的好处的研究。 Nelson 比较了两组健康的、开始时都好静不爱运动的更年期后妇女。一组人每星期两次举重，每次 40 分钟；另一组保持不变 ---不运动。不运动的那一组在一年里失掉了大约 2% 的骨密度，而运动组的成员则增加了 1% 的骨密度。另一研究还发现常运动的女性其腰脊柱的矿物质密度也增加 3.5% ，而对比之下，不运动的女性的腰脊柱的矿物质密度降低了2.7% 。
(若翻译有误,敬请指正）
(原文自: http://www.webmd.com/menopause/guide/8-natural-ways-to-ease-menopause-symptoms)
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