Menopause recommendations

Menopausal changes actually begin in your body several years before you notice the first signs. 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. Diet changes and supplements will not only reduce menopausal symptoms but will keep you strong and healthy (for the rest of your life).

Keep your diet high in fresh fruits and vegetables, brown rice, legumes and whole grains. Try to get more of your protein from vegetable sources like soy foods, sprouts, black beans, whole grains, raw nuts and seeds, etc. -- while cutting back on red meat. Sea food, fish, eggs and low fat yogurt are also good protein sources. 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.

Since your adrenal glands take over the task of producing some estrogen after menopause, it's critical to keep them well-nourished. Liver health is also really important -- your liver is involved in processing estrogen.

Foods rich in boron will help balance hormones and strengthen bones -- green leafy vegetables, fruits, lentils, beans, peas and nuts.

Stress and too much caffeine or alcohol can trigger hot flashes. Some women find that spicy foods are a problem as well. 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 the online calcium recommendations.

Two of the best treatments for menopausal symptoms are daily exercise and stress reduction techniques such as meditation, massage therapy, biofeedback or yoga exercises.

There are many herbal supplements which can be very beneficial during and after menopause. They can not only reduce hot flashes, etc. but will increase energy, mental clarity and circulation. I think they should be formulated for you by a holistic medical doctor such as a naturopath or homeopath.

Although the risks of problems such as heart disease and osteoporosis increase after menopause, dietary improvements, supplements and lifestyle changes can prevent them. (If you smoke, try hard to quit.)