The menopause is a highly challenging time of life as it brings many changes with it, and not many of them are welcomed. Common symptoms include hot flushes, sweating, insomnia, anxiety, impairment of memory, fatigue, fluctuating emotions and weight gain. There can also be long term consequences which include a decrease in libido, osteoporosis, heart disease and even dementia which are all linked to a reduction in estrogen levels.
The menopause is an unavoidable stage in life which can be a relief for many and a horror for others. A woman's ovaries stop releasing eggs at some time in her early 50s, and because of this her menstrual cycle will stop. All the physiological changes she will begin to experiment are largely due to the decrease in estrogen production and the effect this has on other hormones. Estrogen helps to lift a woman's mood so, when levels drop, she may feel depressed.
Hormone Replacement Therapy (HRT) is available, but some women prefer to try natural remedies or both! One certainly doesn't interfere with the other so here are some of the natural remedies you might like to consider.
Fatigue:
Avoid foods high in sugar and simple carbohydrates, these cause sharp increases in blood sugar levels but are followed by a sharp dip which can leave you feeling even more tired than you were before. A better option would be fresh fruit (not juice) or raw nuts.
Hot Flushes:
This is probably one of the worst effects of the menopause. They pounce when you least expect it and usually when you have just done yourself up for an evening out and the sweat leaves you with your mascara half way down your cheeks and unsightly sweat marks on your smart clothes! No fun at all... Stop eating foods that are likely to set off or worsen hot flushes and night sweats such as spicy foods, and other stimulating foods such as coffee, alcohol and chocolate.Dry Skin:
This is a side effect of the decline in hormones, up your intake of legumes, nuts and seeds such as sunflower, pumpkin and almonds which contain vitamin E, zinc and calcium. These highly nutritious foods also contain oils which help prevent dry skin and normalize hormone levels.
Depression and Irritability:
Here tryptophan is your friend. Tryptophan is an essential amino acid which is a precursor to serotonin - the happy hormone. Serotonin helps moods and may even control sleep regulation and appetite. Tryptophan rich foods are:
- Seeds and Nuts
- Soy Foods - but make sure they are FERMENTED soy foods
- Cheese
- Lamb, beef, pork and game
- Chicken and Turkey
- Fish
- Shellfish
- Oat Bran and Oats
- Beans and Lentils
- Eggs
There are tryptophan supplements available on the market, however, it would be convenient to carry out a specific blood test to check your amino acid levels before supplementing.
Also, you would be wise to not skip a meal, this way you will keep your blood sugar levels balanced which also contributes to less emotional imbalances.
Also, you would be wise to not skip a meal, this way you will keep your blood sugar levels balanced which also contributes to less emotional imbalances.
Anxiety:
Many women find themselves suffering from anxiety when they reach menopause without any apparent reason. Here you may find it helps to increase your intake of cashew nuts, almonds, cranberries, acai berries and maca root.
Bone Health:
Menopause is a great time for osteoporosis to strike so you really need to be conscious of getting enough calcium. Now, I am definitely not one to recommend dairy produce in large quantities as it can be counter-productive as far as bone health goes. Certain foods produce acidity in the body which means the body releases calcium from the bones to lower the acidity level in the body. So, you need to increase your intake of alkaline foods such as vegetables (especially green leafy vegetables and broccoli), fruits, seeds, nuts and yogurts. Also eat foods that are high in magnesium and boron, these are minerals are important for the replacement of bone and therefore help to lower the risk of osteoporosis, such as; apples, pears, grapes, dates and raisins, legumes and nuts. You may also like to consider a calcium supplement but make sure it also contains magnesium, vitamin E, D and zinc. It is also very important to exercise as much as possible, especially weight-bearing exercises; walk, run, skip, jump, dance, lift weights...
A big NO NO for bone health is drinking too much caffeine and smoking and you should reduce your intake of sodium and animal protein. We eat far too much animal protein, you really only need a piece the size of your palm without the fingers and the same thickness as your palm and not at every meal. So up your intake of veggies and reduce your animal protein intake.
Other helpers:
However, there are other things you may find helpful, supplementing with Evening Primrose Oil is said to relieve the hot flushes and other symptoms of the menopause - several women I know swear by it. Yoga... yoga is good for just about everything but the exercise and muscle strengthening it provides are brilliant and the health benefits of meditation are second to none.
I hope this is of help!
I can help you improve your health. If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com
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