Menopause begins years before you notice, but then - hot flashes - video.
For detailed Menopause help watch the video above and/or read below. Here is the link for additional help.
How to Navigate Menopause Successfully
Menopausal changes actually begin in your body several years before you notice the first signs.
Foods That Reduce
- fresh fruits
- brown rice
- whole grains
- Try to get more of your protein from vegetable sources like:
- soy foods
- black beans
- whole grains
- raw nuts and seeds, etc.
- -- while cutting back on red meat.
- Other good protein sources.
- sea food
- low fat yogurt
- Soy foods are especially important since they contain phytoestrogens to help balance hormones. Eaten several times a week, they help reduce menopausal symptoms for many women
- If you have symptoms of blood sugar disturbances, reduce your intake of foods high in sugar -- check the online hypoglycemia recommendations.
Get Into Shape
in Your Thirties
The best plan is to get into good shape by the time you are in your thirties, so that you can make a smooth transition.
However, if you are already menopausal, the following recommendations will be very helpful. It is essential to correct any nutritional deficiencies.
A Self-Test to Check
After menopause your adrenal glands assume some of the work of making estrogen. So after menopause it's very important to keep your adrenal glands healthy.
You will need a blood pressure monitor.
Lie down and rest for five minutes.
After five minutes, take your blood pressure (while lying down).
Next, stand up and immediately take another reading.
If your blood pressure is lower after you stand up, your adrenals may be functioning poorly.
Correct Any Nutritional Deficiencies
Diet changes and supplements will not only reduce menopausal symptoms but will keep you strong and healthy (for the rest of your life).
Other Ways to Reduce
- Adrenal Health - Since your adrenal glands take over the task of producing some estrogen after menopause, it's critical to keep them well-nourished. See the Adrenal Test on this page.
- Liver health - is also really important.. Your liver is involved in processing estrogen. See our liver health recommendations on this site.
- Foods rich in boron will help balance hormones and strengthen bones:
- green leafy vegetables
- Hot flashes can be triggered by:
- too much caffeine
- too much alcohol
- spicy foods
- Royal Jelly - Vitamin E and/or royal jelly supplements can help reduce hot flashes, but don't take royal jelly if you are allergic to bee stings.
- Multivitamin/mineral tablets don't have enough calcium to meet the calcium requirements for most menopausal or post-menopausal women. See our online calcium recommendations.
- Two of the best treatments for menopausal symptoms:
- daily exercise
- stress reduction techniques such as:
- massage therapy
- yoga exercises
- There are many herbal supplements which can be very beneficial during and after menopause. I think they should be formulated for you by a holistic medical doctor such as a naturopath or homeopath. Herbal supplements can not only reduce hot flashes, etc. but will increase:
- mental clarity
- Although the risks of problems such as:
- heart disease
- increase after menopause, dietary improvements, supplements and lifestyle changes can prevent them
- If you smoke, try hard to quit. (see our online quitting smoking recommendations)
Fruits and Vegetables...
Keep your diet high in fresh fruits and vegetables, brown rice, legumes and whole grains and... (see below)
‘Menopause’: sculpture at Kibbutz Hagoshrim, Israel