Worldwide, women are looking forward to an increasingly longer life. With many living to 90 years plus, a 55-year-old woman can expect to live more than one third of her life after menopause.

Scientific research is just beginning to address some of the unanswered questions about these years and about the poorly understood biology of menopause.

Menopause is the point in a woman's life when menstruation stops permanently, signifying the end of her ability to have children. Known as the 'change of life,' menopause is the last stage of a gradual biological process in which the ovaries reduce their production of female sex hormones - a process which begins about 3 to 5 years before the final menstrual period. This transitional phase is called the climacteric, or perimenopause.

Menopause is considered complete when a woman has been without periods for 1 year. On average, this occurs at about age 50. But like the beginning of menstruation in adolescence, timing varies from person to person. Cigarette smokers tend to reach menopause earlier than nonsmokers and the age at which the first period occured may also have a bearing on the actual start point.

Each woman deals with the menopause and its distinct symptoms differently and for many HRT offers an easy and manageable approach, but obviously it's not for everyone. Comprehensive studies and continually breaking research also seems to support nutritional supplementation to help and provide a more natural approach to the menopause.

Of the many available for supplementation, the following may be worthy of particular note.

Vitamin E
Vitamin E has been shown to help reduce menopausal symptoms such as hot flushes (due to correcting the associated vascular dysfunction), pains in muscles and joints, palpitations, nervousness and depression

Calcium, Magnesium, Boron, Silica, Zinc, Vitamin D and Vitamin K
These minerals are important components of bone structure. The mineral Boron has been shown to enhance Calcium retention in the bone as well as calcium absorption generally. It may also be implicated in raising post menopausal oestrogen activity.

Vitamin D is also involved in Calcium absorption and Vitamin K is needed for the production of osteocalcin - a protein needed to bind calcium to the bone matrix and help the bone stay strong.

Ipriflavone
Ipriflavone is a derivative of Isoflavones and has been extensively studied for its links to maintaining bone density, primarily by enhancing bone building cells (osteoblasts) and lowering the effects of the cells which break down old bone (osteoclasts). Ipriflavones may also help the production of bone matrix proteins.

Black Cohosh
The herb Black Cohosh is clinically proven to help relieve the most common complaints associated with the menopause like depression, hot flushes, vaginal dryness, night sweats and mood swings. Black Cohosh also has not shown any risk of toxicity to date and has been shown to lower luteinising hormone activity which when raised can further raise oestrogen levels leading to greater hormonal imbalance and exacerbated symptoms and risk.

Dong Quai
The Chinese herb Dong Quai has been traditionally used for centuries for female hormonal complaints, and is commonly used today for relieving menopausal symptoms. Research has shown that Dong Quai possesses phyto-oestrogenic, circulatory, analgesic and nerve relaxing properties.

If supplemented, it is advised that all red meat, soft or carbonated drinks, caffeine, alcohol, sugar and fried food consumption be reduced.