Complementary therapies

There are a variety of complementary therapies| that may help you to control your menopausal symptoms| . Some of these have been researched, but for others the evidence is only anecdotal (based on personal accounts rather than facts).

Some of these therapies may be available on the NHS; your GP can give you further details. If you would like to find a complementary therapist, make sure that they are properly qualified and registered. The British Complementary Medical Association| has lists of registered therapists throughout the UK.

Acupuncture Back to top

Acupuncture involves putting sterile needles through the skin at specific points in the body. There is some evidence that acupuncture may help to reduce the number and severity of hot flushes. If you have had surgery to the lymph nodes under your arm it's important to avoid having needles inserted in the arm or chest on that side. This is because of the risk of arm swelling (lymphoedema| ).

Breathing techniques Back to top

Two research trials have shown that using a slow controlled breathing technique, called paced respiration, can be an effective way of managing flushes with the number of hot flushes being reduced by an average of 50-60%.

Learning to use paced respiration

To develop this skill it’s important to practise twice every day for 15 minutes. Find a quiet place where you can sit comfortably without being interrupted while you practise the following exercise.

Keep your rib cage still and breathe in and out by using your stomach muscles (pushing out and pulling in your tummy muscles). Without moving your rib cage breathe in for 5 seconds and then breathe out over 5 seconds.

Once you are confident in doing paced respiration you can use it whenever you feel a flush coming on. You should continue with paced respiration until you feel the flush has passed.

There is also a yoga breathing technique, known as the 'cooling breath' or sheetali, that can help to reduce your body temperature. Contact the British Wheel of Yoga| to find a registered yoga teacher.

There is some evidence to suggest that hypnosis can help to reduce the length and severity of hot flushes. It is unlikely to be available on the NHS.

Dietary supplements Back to top

Plant oestrogens (phytoestrogens)  can have a weak oestrogen-like effect, and may help to improve menopausal symptoms. However, there is concern that they may also increase the risk of breast cancer coming back (recurrence).

The two most commonly used plant oestrogens are black cohosh and red clover:

• Black cohosh contains phytoestrogens and may help to improve flushes, although the evidence is inconclusive. Side effects include sickness (nausea), vomiting, headaches, and possible liver damage.
• Red clover contains chemicals called isoflavones, which are a type of phytoestrogen. There is conflicting evidence as to whether or not it can help to reduce menopausal symptoms. It may increase the risk of bleeding and should not be used by women taking medication to thin their blood (anticoagulants).

Some women find evening primrose oil helpful for relieving menopausal symptoms, although it is expensive and there is no scientific evidence that it works.

There isn't good evidence that Vitamin E helps to reduce the frequency of hot flushes, and its use isn't recommended. Recent studies have found taking Vitamin E supplements may slightly increase health risks for people in the general population and may be especially harmful for people who have heart disease.

Homeopathy Back to top

Homeopathy uses tiny amounts of substances that normally would produce the symptoms being treated. There is no scientific proof that this works, but some women find that it helps to improve their menopausal symptoms.