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About 18 months ago, I achieved Menopause, that brief moment in time, which marks a whole year without menses. Yay, for me, I am now post-menopausal! As a Holistic Therapist of 25 years, I’ve had the privilege of working with menopausal women, helping them manage their own menopausal symptoms, so I realise that I was one of the lucky ones, given that I knew what was coming down the line – kind of. Because, there’s nothing quite like experiencing something first hand, to really teach you about a subject. Still, that prior training and experience did help me to some extent. It went some way to mentally preparing for what was to come and it also meant I had the tools of my trade (essential oils, herbs, yoga and meditation) on hand, to offer me comfort and support, when I needed it most. So, as this month is Menopause Awareness month, I thought I’d share some Menopause tips with you, to offer you some comfort and support, through these difficult changing times.

The main focus of Menopause Awareness month this year is ‘Lifestyle Medicine’, which perfectly describes my approach to the Menopause. The symptoms of Peri – Menopause are many and varied, so inevitably a whole body, ‘holistic’ approach is needed. Which means, you will most likely need to make some positive changes to your lifestyle, such as improved nutrition, more strength-based exercise, better sleeping habits, good stress management and much more. As we enter our midlife phase, our reproductive hormones go into decline, signalling that the potential for reproduction is coming to an end. For some, this can be a seamless and somewhat welcome transition, whilst for others the changes and symptoms can prove unbearable. So, lets look at three of the most common symptoms and their possible solutions.

HOT FLUSHES

Up to 80% of Menopausal women experience hot flushes, in the form of day time flushes or night sweats. The intensity and frequency of flushes can vary from one person to the next and for many this can be very debilitating (1).

TIPS

• Wear layers of loose, natural fibre clothing, so that you can manage your temperature better. Same applies for bedding at night, layers and natural fibres are best.
• Drink plenty of water to replace lost fluids. Make sure to balance electrolytes.
• Choose hydrating foods such as fruit, vegetables and salads
• Reduce caffeine, alcohol and spicy food
• During a flush, take deep, slow breaths to help calm the central nervous system
• Carry a spray bottle of aromatic water, such as Rose, Sage or Peppermint water

Aromatic waters or Hydrolats / Hydrosols as they are otherwise known, are a particularly useful tool for the symptomatic relief of flushes. They are gentle enough to spray directly onto the skin, for an instant feeling of cool, freshness, plus their relaxing natural scent helps to calm the mind. There are various aromatic waters to choose Peppermint (2) which is particularly cooling, Rose (3) and Sage (4) have all been shown to help to reduce the symptoms of menopause in general.

SLEEP

Night sweats are one of the biggest causes of sleeplessness in menopausal women, albeit not the only cause. Restless legs, bladder fullness, menstrual flooding and altered breathing can also be a factor.  Up to 56% of Menopausal women suffer with disturbed sleep either in the form of struggling to drift off, frequent awakening or early morning awakening.

TIPS

• Don’t eat after 7pm in the evening and especially don’t eat spicy foods
• Reduce caffeine and alcohol
• No screen use after dusk and up to 2 hours before bed
• Take a relaxing aromatic / herbal bath before bed
• Drink a cup of relaxing herbal tea, such as Chamomile or Lavender

You can read more about improving sleep here https://wildfloweraromatics.co.uk/how-to-improve-your-sleep-quality-for-better-health/

Lavender is a particularly useful herb or oil for relaxation and sleep and I use it myself whenever I’m struggling drift off. Simply dilute some Lavender in a base carrier oil and then massage into the shoulder / chest area, so that you can inhale the relaxing aroma as you sleep.

MOOD CHANGES

Mood change, such as anxiety and depression are to some extent inevitable during the menopause years. Not just because of hormonal imbalance but also from the uncertainty, exhaustion, worry and despair, that the constant bodily changes can bring. So, stress management and self-care are paramount at this time.

TIPS

• Yoga practice can help to calm the mind and distract from your thoughts
• Breathing exercises also help to distract from negative thought and also regulate the breath, helping to calm anxiety and panic attacks
• Exercise can help to release serotonin, thereby lifting the mood. It’s also a great way to work of excess adrenaline, generated by anxiety and promote a sense of empowerment and strength
• Getting out in nature whenever you get the opportunity, can help to clear the mind and encourage positivity
• Inhaling calming essential oils or enjoying a relaxing herbal tea can also help you to relax and unwind

Many essential oils help to lift the mood and also calm both body and mind. Research studies found that Clary Sage (5), Lavender (6) and Neroli (7) all improved the symptoms of anxiety and depression in menopausal women. And Neroli in particular was found to improve the quality of life in postmenopausal (8). Additionally, both Geranium and Rose were found to increase the concentration of oestrogen in saliva, in menopausal women (8), suggesting that they too would reduce menopausal symptoms.

NB: Everyone’s menopausal experience is unique and there is no ‘one size fits all’ solution, when it comes to managing symptoms. It is therefore best to speak to a qualified professional before self-medicating with essential oils / herbs etc

If you would like a helping hand as you move through this phase of your life, I offer a bespoke blends service. Simply contact me by sending an email to contact@wildflowersanctuary.co.uk to book your FREE initial consultation.

REFERENCES

1. Talbot. N (2009) The Menopause – An essential guide Need to know
2. Peppermint https://doi.org/10.1016/j.explore.2023.09.001
3. Rose DOI:10.55817/ASIJ6404
4. Sage PMID: 37489230
5. Clary Sage PMID: 24802524
6. Lavender  https://doi.org/10.1016/j.nurpra.2020.04.027
7. Lavender and Neroli PMID: 29765928
8. Neroli https://doi.org/10.1155/2014/796518
9. Geranium and Rose PMID: 28326753.

Often referred to as ‘the Queen of flowers’ the aromatic Rose has been widely used throughout history for its captivating scent and powerful medicinal benefits. Traditionally it has a reputation for aiding feminine health issues, balancing emotional health and soothing sensitive, inflamed skin. I use Rose a lot, often in the form of the essential oil / absolute but also as a petal infusion or as a cooling aromatic water / hydrosol. Rose is one of my favourite aromas and it makes me feel more relaxed and at ease, but enough about what I think, what does the science say? Over the years there has been a fair amount of research done on Rose essential oil / absolute, so here’s just a selection.

PAIN RELIEF

Rose is said to soothe the nervous system, relieving headaches and other types of pain and research certainly seems to support this action. Various studies have been performed on hospital patients receiving painful surgery or treatment, ranging from renal pain (1), postoperative pain (2) and post caesarean pain (3). And in all the studies the subjects reported reduced pain, after simply inhaling Rose oil.  Additionally, it was found to be effective for the pain and anxiety experienced in childbirth, (4) and it helped to reduce the pain and distress in infants. (5) Traditionally, Rose is considered to be a uterine tonic, meaning it tones the muscles of the uterus, easing spasm. And when a Rose oil blend was massaged into the abdomen of women experiencing menstrual pain, the severity of their pain was somewhat reduced, suggesting the oil may have eased uterine spasm. (6)

IMPROVED SLEEP

From my own personal experience, I can confirm that the scent of Rose has a comforting effect on the nervous system, much like that of a warm hug. And this too was a finding in research studies, as participants reported increased feelings of comfort, calmness and relaxation, not just the essential oil but also from the scent of fresh roses themselves (7) (8). Comfort, calmness and relaxation are all qualities that are desired, in order to fall asleep. So, it comes as no surprise to find that further studies confirmed that Rose essential oil has a sedative action. It was found to improve sleep quality, simply by placing 3 drops of the oil onto a paper towel, next to the subject’s pillow, so that the scent could be inhaled throughout the night. A further study found that sleep resistance, night waking and nightmares were also reduced. (9)

RELAXATION

As already mentioned above, Rose oil has the ability to calm and relax, which also makes it useful for calming the symptoms of anxiety. Various studies have given further insight into how that might be, by studying the effect of Rose oil, on certain neurochemicals which the body releases during an anxious state. One study in 2002 noted that after inhaling Rose oil the participants adrenaline levels fell. And in a later study it was found that the levels of cortisol were also reduced. (11) Furthermore, a study in 2009 found that the topical application of Rose oil decreased participants breathing rate, which helps to calm an anxiety attack. A fall in systolic blood pressure was also noted. (12)

MOOD ELEVATION

Rose has long been regarded as a tonic for all matters of the heart, including sadness, grief and depression and again, the research evidence for this mood uplifting action does not disappoint.  In a study in 2015 (13) it was found that Rose oil increased the release of dopamine, the feel-good hormone. And further studies, focusing specifically on menopausal depression and PMT symptoms, found that a massage with Rose oil was able to elevate the mood of the recipient. (14)

So, what more evidence do you need to ‘stop and smell the roses’, as you can be sure it will leave you feeling calm, content and uplifted.

CAUTION: Rose absolute / essential oil should be used sparingly and is not recommended in pregnancy.

• Ayan et al. (2013) Investigating the effect of aromatherapy in patients with renal colic The Journal of Alternative and Complementary Medicine https://doi.org/10.1089/acm.2011.0941
• Marofi et al (2015) Evaluation of the effect of aromatherapy with Rosa damascene Mill. On postoperative pain Iranian Journal of Nursing and midwifery Research 20(2):p 247-254, Mar-Apr 2015
• Miljkovic et al (2024) Inhalation and topical application of Rose essential oil Journal of Agronomy Technology and engineering Management 7(1):998-1020 DOI:10.55817/ASIJ6404
• Kheirkhah et al (2014) Comparing the effects of aromatherapy with rose oils and warm foot bath on anxiety in labour Iranian Red Crescent Med J. 2014 Aug 17;16(9):e14455. Doi:10.5812/ircmj.14455
• Miljkovic et al (2024) Inhalation and topical application of Rose essential oil Journal of Agronomy Technology and engineering Management 7(1):998-1020 DOI:10.55817/ASIJ6404
• Ardela et al (2023) Effleurage massage using rose oil in reducing the intensity of dysmenorrhea pain in adolescent girls Journal of Nursing practice doi:https://doi.org/10.30994/jnp.v7i1.429
• Igarashi et al. (2014) Effect of olfactory stimulation by fresh rose flowers on autonomic nervous activity Journal of Alternative and Complementary Medicine doi: 10.1089/acm.2014.0029
• Hongratanaworakit (2008) Relaxing effect of rose oil on humans Sage journals https://doi.org/10.1177/1934578X0900400226
• Miljkovic et al (2024) Inhalation and topical application of Rose essential oil Journal of Agronomy Technology and engineering Management 7(1):998-1020 DOI:10.55817/ASIJ6404
• Fukui et al. (2007) The effects of odor on cortisol and testosterone in healthy adults Neuro endocrinology letters 28(4):433-7
• Haze et al (2002) Effects of fragrance inhalation on sympathetic activity in normal adults Jpn J Pharmacol. DOI: 10.1254/jjp.90.247
• Hongratanaworakit (2009) Relaxing effect of rose oil on human’s natural product communications https://journals.sagepub.com/doi/pdf/10.1177/1934578X0900400226
•  Farnia 2015 Rosa damascene oil improves SSRI-induced sexual dysfunction Neuropsychiatry Dis Treat doi:10.2147/NDT.S78696
• Miljkovic et al (2024) Inhalation and topical application of Rose essential oil Journal of Agronomy Technology and engineering Management 7(1):998-1020 DOI:10.55817/ASIJ6404

• Embracing Change
• Four scientifically proven reasons to ‘stop and smell the roses’
• Citrus oils in the Sun
• How to Improve Your Sleep Quality for Better Health

Nothing says Summer like the fresh, zesty aroma of the ripened citrus fruits Bergamot, Orange, Lemon, Lime and Grapefruit. Citrus essential oils are a great way to enhance the qualities of Summer, as they are bursting with warmth, vitality and optimism, like the essence of Summer itself bottled. But you can have too much of a good thing, as citrus oils despite sharing similar qualities to the Summer Sun are not entirely compatible with it. This is because many of the citrus essential oils, contain organic molecules known as furanocoumarins (FCs). Under normal circumstances these molecules are perfectly harmless, but when exposed to UV light they have the potential to cause photosensitivity, resulting in skin irritation, hives, burning, blistering and hyperpigmentation. In other words, when the two come together, their warmth and brightness becomes overwhelming, creating too much fire energy.

However, if you are a citrus lover all is not lost. Here are a few ways that you can use citrus essential oils safely during the summer months.

• Use the oils at the end of the day, after the Sun has set and make sure you leave at least 12 – 18 hours before going out in the Sun the next day.
• Avoid tanning beds for 12 – 18 hours or any other source of UV lighting.
• If you cannot avoid going out for a full 12 – 18 hrs, fully cover your skin to block UV exposure.
• Use the essential oils in a diffuser, so they don’t come into contact with the skin.
• Use a personal essential oil inhaler, so you can smell the citrus scent periodically throughout the day, with no risk to skin.
• Use distilled versions of the citrus oils. Citrus oils are typically extracted by expression but steam distilled versions are available in some cases and these have a much lower risk of photosensitivity. Wildflower Aromatics uses distilled Lemon and Lime essential oils in the bath salt and perfume products.

NB: Not all citrus oils are phototoxic but advice can be conflicting as to which ones are. So, I personally use caution with all citrus essential oils with regards to UV exposure. Better to be safe than sorry. Also, phototoxicity is not exclusive to citrus essential oils, other oils such as Angelica, Tagetes and some less commonly used oils, also raise phototoxic concerns. Always check for safety concerns before using any oil for the first time.

REFERENCES

1. https://tisserandinstitute.org/phototoxicity-essential-oils-sun-and-safety/

Sleep is the foundation on which your whole day stands. A restful nights sleep gives your body the opportunity to renew and restore, ready for the day ahead. So, not getting a good nights sleep, can really have an impact on the rest of your day, both physically and mentally.

Ideally you need to get between 7 – 9 hours of restful sleep every night. Preferably between the hours of 10pm – 8am. This is because your circadian clock works more effectively to repair and renew during this time.

So, if you’re feeling sluggish, tired, foggy headed or just below par, during the daytime hours, it may be a sign that you need to improve your sleep pattern.

Heres a few simple tips you can use to improve your sleep:

• Get lots of daylight exposure, during your waking hours. This will help to regulate your circadian clock and restore your light / dark cycle (1).
• Take a relaxing bath about an hour before bed or even just a warm footbath, to relax your muscles and mind.
• Do a relaxing yoga routine about an hour before bed, to help regulate breathing, calm the mind and relax muscles.
• Rub a blend of essential oils into your shoulders, so that you can inhale the relaxing scent as you sleep. Wildflower Aromatics Lavender & Ylang Ylang Massage oil is perfect for this but other sedative oils include Jasmine, Neroli, Cedarwood, Frankincense, Sandalwood, Patchouli and Vetiver (2).
• Place a lavender sleep pillow underneath your regular pillow, so you can inhale the relaxing aroma through the night.
• Have a relaxing cup of chamomile tea
• Avoid caffeinated drinks after 2pm
• Don’t eat after 7pm at night, so that your digestive sytem can switch off for the night.
• Make sure your bedroom is a comfortable temperature and also dark and quiet.
• Listen to a guided meditation

REFERENCES

1. https://www.researchgate.net/publication/348461022_A_pilot_study_on_essential_oil_aroma_stimulation_for_enhancing_slow-wave_EEG_in_sleeping_brain#:~:text=Lastly%2C%20we%20found%20that%20lavender,poor%20sleep%20quality%20and%20insomnia.
2. Dr Satchin Panda 2018 The Circadian Code Ebury Publishing

• Embracing Change
• Four scientifically proven reasons to ‘stop and smell the roses’
• Citrus oils in the Sun
• How to Improve Your Sleep Quality for Better Health