When we are approaching the menopause with mood swings and hot flashes coming out of nowhere, we notice changes in body shape, skin, hair and libido. You may not be eating or exercising any differently than you always have but you see difference in the mirror. What to do? What are healthy solutions?
Actually healthy diet and some food supplements can solve the problem and help you stay healthy and happy during whole perimenopause, menopause and postmenopause.
Generally speaking the menopause diet involves ingesting high amounts of calcium through skim milk and yoghurt which provide body with lots of calcium to lower the risk of osteoporosis. Some food should be avoided such as coffee and alcohols which are generally foods not recommended as a part of any healthy diet. Some food would be strongly recommended during menopause such as fresh fruit and vegetables. In addition to this lean meat is a component of the main meals with dried fruit and nuts for snacks in between. All these suggested foods contain vitamins and minerals that are of value for menopausal symptoms, as well as being a good base for a healthy diet and weight control.
The following food should be included in menopause diet and would be strongly recommended during menopause:
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Menopause diet
- Oily fish – salmon (Omega 3);
- Nuts – almonds (Omega 3, calcium);
- Seeds – sesame seeds (Omega 3, calcium);
- Whole gains (Vitamin B);
- Lead red meat (Vitamin B);
- Legumes – Soya beans, lentils, chickpeas (Vitamin B, Isoflavones);
- Low fat yoghurt (Calcium);
- Fat reduced cheese (Calcium);
- White fish (Calcium);
- Vegetables – Dark leafy greens, yams, bean sprouts (Calcium, Vitamin C, Minerals);
- Fruits (Potassium).
MENOPAUSE SUPPLEMENTS
Black Cohosh supplements for menopause
Black Cohosh (Cumicifuga racemosa) is one of the best-studied traditional herbs for menopause. Black Cohosh is a flowering plant that grows naturally in Eastern North America. It contains phytochemicals that are thought to relieve symptoms of menopause. Black Cohosh is believed to contain phytoestrogens, specifically isoflavones that bind to the estrogen receptors in women body.
These plant estrogens work very much like natural estrogen, helping to produce lubrication in vagina, regulating body temperature and supporting strength of bones. Some scientists discovered that Black Cohosh could implement positive actions/effects through direct influence at hypothalamus, which is located at the base of the brain. The hypothalamus regulates body temperature and hormone production, and may be the cause of many of the symptoms that come along with menopause.
Medical statistics proved that Black cohosh is a great reliever of many menopause symptoms including night sweats, anxiety, and depression. Effects of Black Cohosh include the reduction of severe hot flashes and night sweats that affect many women in menopause. Main positive action of the Black Cohosh is explained by the reduction of LH levels in women body which is associated with extreme temperature fluctuations.
According to recent studies about 80-85% of women taking the Black Cohosh supplement experienced an improvement in their hot flashes, night sweats and heart palpitations.
Black cohosh supplements can be taken up to two times a day for six months, but should not be taken for a longer period of time. Some rare side effects of Black Cohosh include headaches and mild stomach upset.
While any therapy that influences hormonal actions should be a concern, Black Cohosh does not appear to have estrogenic activity and thus may be safe for women with a personal or family history of breast cancer.
Dong Quai supplements for menopause
Dong Quai (Angelica sinensis, Chinese Angelica, so called “female ginseng”) is an herb native to China and is used commonly in Eastern medicine and cooking. Dong Quai is well known both in China and the West for its ability to support and maintain the natural balance of female hormones. Dong Quai is seen as one of the foremost herbs in treating symptoms of menopause. Dong Quai contains phytoestrogens that bind to the estrogen receptors in women body, thereby increasing female body levels of estrogens. These increased estrogens reduce several menopausal symptoms. Dong Quai also contains Vitamins E, A and B12.
Dong Quai is well known product which provide a number of benefits to women in menopause. In particular, Dong Quai dilates body blood vessels and thereby increases the blood flow. Dong Quai can relieve hot flashes and vaginal dryness. Dong Quai can also regulate the level of estrogens which also assist in relieving menopause symptoms. It is well know that Dong Quai is a mild sedative that will help reduce mood swings and stress during menopause.
Some clinical studies show that women taking Dong Quai reported 25-35% decrease in the severity of menopause symptoms. Dong Quai is also thought to help prevent a variety of illnesses associated with menopause, including heart disease.
Recommended Dong Quai dose is 400-600 mg per day. The Dong Quai root can also be steeped in water to create a tea. Dong Quai is especially effective when used in combination with Black Cohosh.
Dong Quai is one of the herbs for menopause that should not be taken if a woman is experiencing heavy bleeding.
Maca Root supplements for menopause
The Maca Root has been used for centuries in South America, both by indigenous people and by the Spanish. Combined with food, the Maca Root was thought to be an aphrodisiac and people today still eat it for its sexual benefits. The Maca Root, which looks much like a radish, is also excellent at reducing the frequency and intensity of menopausal symptoms.
The Maca Root does not contain plant estrogens but, instead, is an adaptogen that is, it helps to balance out our body’s own existing hormone system and encourages the production of hormones. Maca Root also contains high levels of calcium, magnesium, zinc, and iron as well as Vitamins B1, B2, B12, C, and E.
Maca Root is highly beneficial to women entering menopause because it encourages an increase and then a balance between estrogen and progesterone. This increase in estrogen helps especially to reduce hot flashes and vaginal dryness. Maca Root also helps to increase libido, restoring sex drive that was lost during menopause. Maca Root is also thought to help decrease the effects of memory loss and osteoporosis.
The daily recommended dose of Maca Root is about 850-900 mg. Maca Root can be taken in capsule form three times a day, preferably with meals, or it can be boiled and taken as a tea.
Red Clover supplements for menopause
Red Clover grows naturally in Europe and Asia and has been introduced into North America for grazing purposes. Red Clover also could be called cow clover, bee-bread and purple clover. Red Clover is known as a cure-all for menopause symptoms.
Red clover is one of the premium sources of phytoestrogens, plant estrogens that mimic the female sex hormone. These phytoestrogens help to increase the levels of estrogen in female bodies, thereby reducing menopausal symptoms. Red Clover also contains many vitamins and minerals including calcium, magnesium, niacin, potassium and Vitamin C.
Red clover can reduce menopause symptoms including hot flashes and mood swings. Scientific studies show that women who were taking a red clover supplement, reported a 45-50% decrease in their hot flashes over 8 weeks. Red Clover is also thought to be helpful in fighting osteoporosis during menopause. Because it contains high amounts of calcium, Red Clover may slow down or even prevent bone loss. Red Clover also increases the amount of high-density lipoprotein (so called “good cholesterol”) in the bloodstream. This has been linked to reducing the risk of heart disease in menopausal women.
Red Clover is usually taken in capsule form. To treat menopause symptoms, the recommended dosage is between 400 – 500 mg.
(information used from http://www.epigee.org/menopause/herbs.html & from http://www.drweil.com/drw/u/ART00700/menopause-symptoms)
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