How To Treat Menopause: Yoga May Help With Insomnia, But Not Hot Flushes

Taking a 12-week yoga class and practicing at home may ease sleep problems such as insomnia - but not to fewer or less bothersome hot flushes or night sweats.

The link between yoga and better sleep was the only statistically significant finding in this MsFLASH (Menopause Strategies: Finding Lasting Answers for Symptoms and Health) Network randomised controlled trial.

"Many women suffer from insomnia during menopause, and it's good to know that yoga may help them," said lead author Katherine Newton, PhD, a senior investigator at Group Health Research Institute. She e-published these findings in Menopause, ahead of print.

"Hormone therapy is the only Food and Drug Administration-approved treatment for hot flushes and night sweats," Dr. Newton said, "and fewer women are opting for hormone therapy these days."

As a result MsFLASH tried to see whether three more "natural" approaches—yoga, exercise, or fish oil—might help ease these menopause symptoms.

The study assigned 249 healthy, previously sedentary women at multiple sites, including Group Health, to do yoga, a moderate aerobic exercise program, or neither—and to take an omega-3 fatty acid supplement or a placebo.

Exercise seemed linked to slightly improved sleep and less insomnia and depression, and yoga also was linked to better sleep quality and less depression—but these effects were not statistically significant. The omega-3 supplement was not linked to any improvement in hot flushes, night sweats, sleep, or mood.

Menopause Treatment: 7 Natural Remedies

Exercise(01 of07)

"Exercise is absolutely critical," says Susan Moores, a registered dietician. Exercise can be a powerful sleep aid, combating the sleep disturbances many women complain about. It has been shown to improve the whole gamut of menopause symptoms from hot flushes to mood swings. She says not to just focus on aerobic exercise, but also try strength training and relaxation techniques, such as yoga. (credit:Alamy)

Flaxseed(02 of07)

"Flaxseed falls in the same camp as soy for the phytoestrogens," says Susan Moores, a registered dietician. One study by the Mayo Clinic found the incidence of hot flushes was reduced as much as 50 percent by consuming flaxseed. It is also thought to be very promising because, along with phytoestrogens, it also contains omega-3 fatty acids, which can aid in mood stabilization. According to A.D.A.M., an online health content provider, when compared to hormone replacement therapy, 40 grams of flaxseed was reported to be equally as effective in reducing hot flushes, vaginal dryness and mood disturbances. (credit:Alamy)

Natural Progesterone(03 of07)

This over-the-counter cure uses progesterone or progesterone-like compounds as the active ingredient. "Natural progesterone is a hormone and it works," says Dr. Marcie Richardson, obstetrician and gynecologist at Harvard Vanguard Medical Associates and Beth Israel Deaconess Hospital in Boston. "Skin creams that contain extracts of Mexican wild yams have been widely promoted for natural menopause relief for years," says Harvard Medical School. However, because of variation among products and the individual nature of skin's responsiveness, this method is not recommended by the North American Menopause Society, says Harvard. There's no safety data on this hormone, Dr. Richardson cautions. Learn more about the risks and benefits here. (credit:Alamy)

Omega-3 Fatty Acid(04 of07)

Fish isn't just delicious; it contains a valuable ingredient that may help stabilize your mood swings too -- omega-3 fatty acids. There have been some good studies to attest that omega-3 can help improve mood, says Dr. Marcie Richardson. There's also growing research that omega-3 fatty acids help fight heart disease. The best way to add this key ingredient to your diet is by eating fatty fish like salmon, tuna and trout. (credit:Alamy)

Vitamin E(05 of07)

There has been a study, which showed a slight effect in decreasing hot flashes for women using vitamin E, says Dr. Marcie Richardson. Along with reducing hot flushes vitamin E may carry with it extra benefits, such as fending off macular degeneration, lowering blood pressure, and slowing the aging of cells and tissues according to A.D.A.M. (credit:Alamy)

Acupuncture(06 of07)

You wouldn't necessarily think that sticking needles in your body would be a helpful way to cure menopause symptoms, but when combined with other treatments, it can be helpful. Some controlled studies have shown some effectiveness in some woman for hot flushes, says Dr. Marcie Richardson. According to A.D.A.M., "both the World Health Organization and the National Institutes of Health recognize that acupuncture can be a helpful part of a treatment plan" for many illnesses, including menopausal symptoms. (credit:Alamy)

Cutting Down On Alcohol(07 of07)

Who hasn't felt the negative effects of drinking too much alcohol, such as trouble sleeping or feeling flushed? This goes double for women during menopause. The thing about alcohol is: women metabolize it worse than men and we metabolize it worse as we age, says Dr. Marcie Richardson. According to Harvard Medical School, alcohol can act as a trigger for hot flashes. And if that wasn't enough to ward you off the bottle, studies show that consuming alcohol regularly ups your risk for other conditions like breast cancer and stroke. (credit:Alamy)

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