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Levels of estrogen and progesterone decrease as a woman becomes menopausal.
Natural remedies offer alternatives for hormone replacement therapy (HRT), which often causes adverse side-effects.
The decreased level of estrogen can cause vaginal dryness. Effective products for this symptom include estrogen creams, and transdermal estrogen/progesterone creams. Vitamin E can also relieve these symptoms. Vitamin E is also effective in maintaining thyroid function and reducing breast cysts. Some good sources of Vitamin E are asparagus, cucumbers, kale, mackerel, haddock, lamb, liver, brown rice, almonds, safflower oil, sesame oil and mangoes. You should consult physician before taking increased levels of Vitamin E if you have high blood pressure or rheumatic heart disease.
Many menopausal women suffer from frequent urination, and urinary tract infection. Echinacea, vitamin C and drinking lots of water and cranberry juice can relieve urinary tract infection. Good sources of vitamin C are fruit, asparagus, broccoli, cabbage, collards, kale, parsley, tomatoes, liver, and salmon.
Black cohosh, which mimics the effects of estrogen, can relieve hot flashes and vaginal dryness. It has a sedative and relaxing effect and can also relieve anxiety and irritability.
Black cohosh supplements and tea are found in most health stores.
Vitamin B-Complex is often loss due to emotional stress related to menopause. Vitamin B helps the body to perform the proper metabolic functions and can work to decrease irritability and fatigue. The richest source of Vitamin B complex is wheat germ. Vitamin B supplements can be found in health food stores.
Bioflavonoids can be taken as an estrogen substitute to relieve hot flashes, and mood swings. An abundance of bioflavonoids are in citrus fruits, particularly the white of the rind and the pulp.
As women age, they are at risk of developing osteoporosis. Vitamin D is good for the prevention of osteoporosis, by aiding in the absorption of calcium. Calcium is necessary for sturdy bones. Calcium rich foods include low-fat dairy products, dark green leafy vegetables, fish, seeds, nuts and whole-grain cereals.
Essential fatty acids, such as Omega 6 and Omega 3 help regulate hormones and combat mood swings. Good sources of fatty acids are flaxseed, pumpkin seeds, salmon, tuna, mackerel, safflower oil, sunflower oil, and sesame oil.
In order to decrease the adverse symptoms during menopause, the following should be avoided: processed foods, fats, salt, sugar, caffeine, alcohol and high-fat dairy products.
A nutritional diet for better healthy during menopause includes the following foods:
FRESH FRUITS AND VEGETABLES
WHOLE GRAINS, such as barley, brown rice, buckwheat, corn, oatmeal, and wild rice.
Nuts and seeds, such as almonds, peanuts, pecans, pumpkin seeds, sesame seeds, and sunflower seeds.
SOY and soy-enriched products such as soy milk, tofu, tempeh and miso.
Soy products contain calcium, zinc, magnesium, calcium, niacin, pyridoxine and folic acide, essential mineral and vitamin nutriets and can block some of the effects of estrogen. Genistein, which is an isoflavone found in soy, appears to dilute the stimulating effects of estrogen.
OILS, such as canola, olive, sesame, safflower and sunflower
FISH AND POULTRY
Exercise is important during menopause. In addition to controlling weight, and increasing energy levels, exercise helps relieve menopausal symptoms such as hot flashes, anxiety, and depression. A regular exercise program can include aerobic exercises, such as walking, swimming, and riding a bicycle, along with stretching and flexibility exercises such as yoga.
Suggested book for information on menopause: "What Your Doctor May Not Tell You About Menopause: The Breakthrough Book on Natural Progesterone," by John Lee, M.D.
Always consult with a physician before proceeding with any remedy.
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