Menopause is a unique and sometimes
challenging time in a womans life. It is important to remember that menopause
is normal and not an illness. Many woman do experience strong and intense the
symptoms but it doesnt have to be that way. Following simple dietary steps and making
lifestyle changes can have incredible results, and women can experience enhanced
health and wellbeing on all levels.
The most delicious and effective medicine for
menopause can be found in the food we eat and the simple things we do in daily
life.
It is vital to enjoy a diet that includes fiber, healthy
fats, complex carbohydrates and protein.
A plant based menu consisting of whole grains, beans, sea vegetables,
vegetables, fruits, nuts, and seeds provides all the necessary nutrients for
this important period in a women’s life.
Hormonal shifts can change the way our body looks and how
we feel. We may need to increase certain foods and say goodbye to others
Whole grains
Whole grains are high in fiber and low in glycemic
carbs which contributes to consistent energy levels and stable emotions. Everyday
have at least one portion of quinoa, buckwheat, brown rice, millet, oats or
barley. For weight control, it is best to have whole grains for breakfast and
or lunch rather than dinner. Avoid refined carbs such as white rice, breads and
pasta as they are high in sugar and release glucose quickly affecting weight, energy
levels, and mood.
Go Vegetables
Vegetables are low in calories, high in fiber and can
be eaten at every meal - around 50% of the total daily diet. Include a wide
variety of roots, round, leafy and vining vegetables, Seasonal, organic and
local produce will provide a richer source of nutrients and energy. Enjoy vegetables
both raw and cooked. Vary the cooking styles to receive more diverse nutrition
and flavors.
Juicing vegetables is a quick way to increase your intake
but should not become the only option. Juices are wonderful for hydration and
can supply the body with plenty of nutrients but you also miss out on the fiber
which is vital for health.
Natural Soy
Traditional soy products are rich in fiber, vitamins, protein,
calcium, and minerals. They are high in polyunsaturated fats and low in
saturated fats. Soy foods are often recommended for menopause as an alternative
to estrogen therapy because of their isoflavone (phytoestrogen) content. Natural soy includes, miso, shoyu, tofu,
tempeh, black soybeans, edemame, and natto. Traditionally tofu was always
served with a miso/soy sauce or in miso soup to make it more digestible. Miso
can be added to any soup instead of salt. The diluted miso paste is added when
the soup is cooked and removed from the heat so as to preserve the living
enzymes. Miso is high in protein, amino acids, bacteria, vitamins and minerals.
Good Fats
Make sure to include good quality fats that are
minimally processed, plant based and rich in antioxidants, omega 3 and vitamin
E. Include avocado, tahini, flax, chia, sesame seeds, olive oil, almonds and
walnuts as part of your regular diet. A high fat diet from transfats and animal
foods can make menopause symptoms worse.
Food for the bones
Hormonal changes during menopause can affect the
natural bone building process. This can be due to the decline in estrogen which
affects our ability to preserve calcium. Cutting down on salt has been shown to
improve skeletal health * A plant based diet is very low in sodium unless salt
is added.
The best sources of calcium are leafy green vegetables, sea vegetables, beans and sesame seeds. Quality is more important than quantity. A varied diet including these foods will give you all the calcium you need. Sauerkraut and Mu herbal tea are also good for the bones and can be included on a daily basis. Make sure to stop smoking, cut back on coffee and tea, and avoid refined sugar and sodas. These will accelerate bone loss.
Hot Flushes
Foods that cleanse the liver can help with hot flushes. One of the best results comes from having a tablespoon of apple cider vinegar in a glass of water before meals. Add granny smith apples, sauerkraut, and lightly steamed greens with lemon into your meals on a regular basis. You can also emphasize soy, flaxseeds, extra fruits and veggies, and whole grains especially oats and barley.
Foods that tend to trigger a hot flush are coffee, hot
spices, excessive dairy and meat, sugar and alcohol.
Exercise is
also very important and a brisk walk daily is extremely beneficial. A body rub
used a hot, damp face cloth is also excellent for preventing hot flushes and
cleansing the lymph.
Get out in the Sun
Vitamin D is necessary to effectively absorb calcium
from the foods we eat, and the best source comes from the sun. A daily walk in
the sunshine is essential for general well and you get the combined effect of
Vitamin D. In places where there is little sunlight or for those who get
infrequent exposure to the sun then a supplement might be necessary. Natural
sources of vitamin D come from fatty fish such as salmon, tuna, and mackerel.
There may be traces in shiitake mushrooms and fortified oatmeal, orange juice,
or almond milk.
Herbal remedies that act like our own
hormones
Plants and herbal remedies have been known to
prevent/reduce menopausal symptoms. Incredibly, many plants and herbs can adapt
to the needs of our body. Herbs that help include black cohosh, passionflower,
chasteberry, wild yam, maca, and ashwagandha. We are all unique and so some
herbs work better for one woman than for another. Ashwagandha is especially good for decreasing
levels of the stress hormone cortisol, reducing depression, and improving
sleep.
Mood Swings
Often women can feel more stressed, anxious, overwhelmed, and depressed during menopause. Foods that can help are mild and sweet tasting such as pureed pumpkin soup, carrot juice, stir fried vegetables, berries, steamed sweet potato, lightly pressed salads, and whole grains. A small amount of sea vegetables daily can be good for the memory. Toasted nori is full of protein and calcium, and is an easy snack. Omega 3 is helpful for mood swings so increase nuts, seeds and fatty fish. Fresh figs have been known to help mood swings as they are full of essential minerals such as calcium, magnesium, and potassium. They are high in sugar so limit to one a day.
Drink water and herbal teas
Our bodies are 75% water and not drinking enough can
increase menopause symptoms. Water and herbal teas are especially good for
joints, skin, mood, memory, bladder, bloating, constipation, memory and hot
flushes. Green tea is wonderful for weight control and helps with bloating.
Ginger tea is great for digestion and bloating and has an anti-inflammatory
affect. A tea made from dried daikon simmered in water can help to calm a
racing mind and cleanse the system. A simple broth from onions, carrots,
pumpkin, and cabbage can be soothing for the nerves and balance emotions.
Foods
to limit or avoid - Animal food, dairy, eggs, refined sugar, trans fats in cakes
and cookies, stimulants, coffee, alcohol, strong spices, potatoes, refined
carbs and excessive salt. These foods can increase menopause symptoms.
Exercise and enjoy it!
Many women gain weight during menopause especially
around the stomach and abdomen. Fluctuating estrogen levels can make your body
to hold on to fat and it can be very frustrating as the weight doesn’t budge.
Exercise is important to keep the metabolism active and for healthy, strong bones. Make sure to find an exercise that you
love otherwise you won’t stick to it. Any activity done outside in nature is excellent.
Exercise has a major impact on our overall health, weight,
mood, and stress levels. It is important to keep active throughout the day. One
successful way to improve our metabolic rate is high intensity training or
burst fitness. Basically it is a few minutes of intense exercise followed by a
few minutes of rest and repeated building up in length of time. Something that
can be done by ladies of all ages and physical shape.
Manage Your Stress
The most effective way to reduce stress is by simple
meditation and deep breathing. If you have trouble slowing the mind enough to
meditate, you can go for a silent walk in nature and experience being in the
moment. This will have a similar affect.
Keep a journal and write down any worries/concerns
right before you go to bed. This helps to empty the mind and improve sleep. Jot
down three simple blessings from your day to keep the mind positive. For
example, a swim in the sea, laughing with a friend in a cafe or watching the
sunrise. Add to the list each day.
Take time to get a massage, chiropractic treatment, or
energy work as they are wonderful for soothing or energizing the mind, body,
and spirit.
Other simple remedies for menopause
symptoms
Take a 5-10 minute foot bath with hot wáter and
sea salt in the evening. Good for deep, restful sleep, calms the mind.
Enjoy a bath with epsom salts and lavender
essential oil to cleanse your energy field, relax the mind and soothe aching
muscles
A daily hot towel body rub is wonderful for stimulating
the organs, activating the metabolism and improving hormone balance.
Menopause is a wonderful rite of passage. A time to move into a new phase in life. One that is empowering, freeing and an owning of oneself. This is a time to nourish and honor the body and to love you. Much love and blessings xx
