A Minute to Pause:
Menopause Tips for
Today's Active Woman
Menopause . . . a time of
life when women enter into a
world of wisdom and freedom,
only to become hampered by
hot flashes. Natural
medicine offers many
solutions to these symptoms.
So, grab a fan and take a
moment to read some quick
tips to managing the
symptoms of menopause.
Tip # 1: Increase
phytoestrogens in the diet
These include foods such as
soy, fennel, celery,
parsley, flax oil, nuts and
seeds. They decrease hot
flashes by having an
estrogen balancing effect on
the body.
Tip # 2: Decrease animal
fats in the diet
A diet high is saturated fat
is associated with an
increased risk of breast
cancer in postmenopausal
women. Animal fats are also
pro-inflammatory, which
means they can aggravate the
pain of arthritis, another
condition that is commonly
seen in menopausal women
Tip #3: Get Moving!
Regular exercise, about 3.5
hours per week, decreases
the frequency and severity
of hot flashes. Exercise
also benefits mood, bone
health and cardiovascular
wellness.
Tip #4: Take your
vitamins
Vitamins E and C are useful
in managing the symptoms of
menopause. Studies have
shown that 400 IU of Vitamin
E per day will decrease
severity of hot flash
symptoms within 4 weeks for
many women. Cream versions
can be used for symptoms of
vaginal dryness. Vitamin C
(1200 mg per day), along
with hesperidin (900 mg per
day), strengthens blood
vessel walls, which
decreases hot flashes, leg
cramps, nose bleeds and easy
bruising.
Tip #5: Use herbal
support prudently when
indicated
Black Cohosh is one of the
most effective herbs for a
drug-free approach to
managing hot flashes,
depression and vaginal
dryness. Ginkgo Biloba
benefits the circulation to
the entire body, including
hands, feet and the brain.
It improves temperature in
cold hands and feet, and
also mental focus and
memory.
Tip #6: Stay positive!
One's emotional health plays
a huge role in the intensity
of symptoms experienced. In
cultures that view menopause
in a positive light,
symptoms are less frequent,
despite identical hormonal
patterns with the North
American culture. In these
cultures women step into a
role of wisdom as a
respected elder, and freedom
as they are now relieved
from the concerns of
child-bearing.
Making simple diet and
lifestyle changes and any
age will have a positive
impact on lessening
menopausal symptoms. Please
note that these are general
recommendations, and may be
contra- indicated for
certain women, depending on
their health history and
current medication profile.
For an individualized plan
that is tailored to you and
all your health concerns,
please contact your
Naturopathic Doctor.
Stay posted for
announcements on Yoga and
Menopause workshops
featuring Dr. Melissa West
and Dr. Erika Buckley.
Dr. Erika Buckley, BSc, ND
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