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Woman’s Guide to Menopause

Women's Health ProgramMenopause can cause a plethora of symptoms including hot flashes, weight gain, depression, frequent urination and bone loss. There are many things you can do to help you deal with menopause, including eating healthy, learning tactics to help you emotionally deal with fluctuating hormones and a variety of herbs that may help ease or eliminate your symptoms.

What to Eat During Menopause?

There are many tips to help ensure that women going through menopause are getting the necessary nutrients. Most women have calcium and iron deficiencies, so the following is recommended…

Calcium

Calcium helps strengthen the bones and prevent bone loss, fractures and osteoporosis. It is suggested that you get two to four servings of calcium-rich foods daily. Calcium can be found in broccoli, dairy products, boned fish, such as canned salmon or sardines and legumes.

Iron

Iron helps prevent anemia. You should consume three servings of iron-rich foods each day. Iron-rich foods include meat, poultry, green leafy vegetables, nuts, enriched grains, fish and eggs.

Fruits and VegetablesEating Healthy On A Budget

Eating a variety of fruits and vegetables will help ensure you are getting the necessary nutrients your body needs. Additionally, filling your plate with fruits and vegetables will help keep you fuller, longer, which will help prevent weight gain. Strive to eat 2-3 cups of vegetables and 1-1/2 cups of anti-oxidant fruits each day.

Water

Drink at least eight glasses of water a day to ensure you remain properly hydrated. This also helps prevent inflammation from occurring.

Consume Essential Fatty Acids

Eat a variety of foods rich in essential fatty acids and omega-3’s such as fish, flax seeds, chia seeds, nuts, olive oil, and borage oil.

Limit Unhealthy Fats

Excess fat in the diet can increase the risk of developing cardiovascular difficulties by raising your cholesterol levels. Limit your fat consumption to no more than a quarter of your total calories. Additionally, saturated fat should not make up any more than 7 percent of your total calories.

 

How To Emotionally Handle Fluctuating Hormones

When a woman goes through menopause, it can cause a lot of stress. Chronic stress can cause a number of medical complications, including high blood pressure, heart disease and emotional problems. There are several strategies to help you cope with the symptoms associated with menopause. These include yoga, massage and meditation.

Yoga has been used for centuries to help relieve stress. Yoga’s goal is to combine mental and physical disciples to achieve balance and peace in the body and in the mind. Yoga can help lower your heart rate, reduce cholesterol, improve mood and combat weight gain.

Massage can help relieve stress, improve the mood and provide relaxation to the muscles. Additionally, a qualified massage therapist can help drain lymph nodes, which can help detoxify the body. Massage helps relieve pain and stiffness which can occur when your hormones fluctuate.

Meditation involves looking inward and getting rid of any negative thoughts. This will help you reach a state of relaxation and peace. Those who meditate report that the sense of tranquility can last throughout the day.

 

Herbs to Ease Your Symptoms

Black Cohosh, Chaste berry, Sage and St. John’s wort may help alleviate the symptoms associated with menopause. However, it is important to only use good quality herbs recommended by a skilled practitioner. Additionally, to help avoid drug interactions, talk with your physician before starting any herbal remedy.functional medicine physician

Black Cohosh is often the preferred herb to help reduce hot flashes, decrease mood swings and prevent memory loss. Women using hormone replacement therapy (HRT) or suffering from estrogen dependent cancers should consult their physician prior to using this herb.

Chaste berry helps to regulate fluctuating hormones. Studies have shown that this herb, also known as Vitex, helps to improve symptoms of hormone imbalance in menopausal women. This herb may cause nausea or itching in sensitive individuals.

Sage is often used to help alleviate night sweats and hot flashes. This cooking herb can also help prevent excessive perspiration. Sage is fast acting and many women experience relief with the first use.

St. John’s wort helps to regulate the mood. When hormones fluctuate, women may experience depression, mood swings and anxiety. This powerful herb should not be used with antidepressants and can cause sun sensitivity.

The symptoms surrounding menopause can be difficult to deal with; however, developing an effective action plan can help you better control your emotions, avoid hot flashes, minimize weight gain and prevent bone loss. Eat well-balanced meals filled with fruits, vegetables and lean proteins to ensure you are getting the correct nutrients, exercise regularly and use the ancient art of meditation to help you control your emotions. Finally, choose herbs that are beneficial to help ease the symptoms of menopause.

Suffering from the symptoms of menopause, hot flashes, weight gain, and depression.  Contact us at (571)529-6699 and check how our integrative physician can help with your menopause symptoms using natural approaches. 

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