Eat Foods Rich In Calcium And Vitamin D
Hormonal changes during menopause can cause bones to weaken, increasing the risk of osteoporosis.
Calcium and vitamin D are linked to good bone health, so its important to get enough of these nutrients in your diet.
Adequate vitamin D intake in postmenopausal women is also associated with a lower risk of hip fractures due to weak bones (
Additionally, calcium-fortified foods are also good sources, including certain cereals, fruit juice or milk alternatives.
Sunlight is your main source of vitamin D, since your skin produces it when exposed to the sun. However, as you get older, your skin gets less efficient at making it.
If you arent out in the sun much or if you cover up your skin, either taking a supplement or increasing food sources of vitamin D may be important.
A diet rich in calcium and vitamin D is important to prevent the bone loss that can occur during menopause.
Dietary And Lifestyle Tips For Surviving Menopause
Youve mastered the art of aging gracefully and embraced the wisdom that comes with it, but its hard to stay on your game when youre dealing with some of the not-so-desirable side effects. Mood swings, fatigue, hot flashes, thinning hair, insomnia, and a plummeting libido are just a few of the unpleasant symptoms of menopause. But theres hope for women who want to manage their symptoms naturally.
When it comes to dietary and lifestyle changes to support menopausal symptoms, there are two key principles to keep in mind. The first is the importance of managing blood sugar. Optimal blood sugar regulation helps mitigate pressure on the adrenal glands. Before menopause, the ovaries and adrenals are both responsible for the production of estrogen and progesterone, but the adrenals become the primary producer of these hormones once ovarian activity declines. Adrenal function is very important when it comes to navigating hormonal fluctuation.
The second principle is stress management. During perimenopause and menopause, stress is often a self-perpetuating cycle: Hormone imbalance can create stress, and stress can cause wreak havoc on hormones, causing further imbalance.
In keeping with these principles, here are some of my top dietary and lifestyle recommendations for minimizing, mitigating, and managing menopausal symptoms:
How To Have A Happy Menopause Without Hrt
This is a summary of our podcast interview with Jackie Lynch, registered nutritional therapist and author of The Happy Menopause, on how diet and lifestyle can help you manage menopause without HRT.This is a long post full of great information. But if youd like to go straight to our Happy Menopause Without HRT checklist, youll find that at the end of this post.
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Hrt For Perimenopause Symptoms
If traditional methods of treatment for perimenopausal symptoms dont work, Dr. Craparo gets a bit more creative with estrogen and progesterone hormone replacement therapy , depending on the womans symptoms. While standard drug formulations work for about 80 percent of women, Dr. Craparo finds that more and more women are requesting bioidentical hormone therapy vs. synthetic options. For this group of women, she is open to sending patients to a compounding pharmacy that can produce the right formulation for the patient. Getting the dosage right on hormone patches, pills and creams can take some trial and error, but Dr. Craparo works with her patients to tailor how much or how little might be needed. While getting the hormone doses right is a bit of a shotgun approach, the relief for women whove struggled with quality of life in perimenopause can be life-altering.
This is where I get the most satisfaction, says Dr. Craparo, guiding women through the difficult years when things start to get kooky. Its rewarding to have someone come back and tell me they feel so much better.
Looking for more information? Dr. Craparo recommends The Wisdom of Menopause, by Dr. Christiane Northrup, for women approaching menopause and beyond.
How Menopause May Not Be To Blame For Whats Happening To Us
Theres no one size fits all when it comes to managing everything. Taking a more natural approach in managing menopause is more complicated basically because no two women have the same menopause.
It might also be headaches, fatigue, or weight management. Theres lots of stuff that can happen and the symptoms are many and varied. I always think getting blood sugar balance right is absolutely the first thing to do because that is the sort of underlying thing that will then at least make sure youre not producing excess stress hormones.
If there are other external factors out there affecting you, then blood sugar balance is only one part of the picture. You would need to start looking at how youre managing your time, what the principal sources of stress in your life are and what you can actually do about stepping back from them and perhaps not putting yourself under so much pressure.
With all these different symptoms, there are different things you can do because addressing issues like aching joints or headaches is going to be a different pathway in the body compared to addressing something like anxiety or hot flushes.
You need to look at some of those other basics just to make sure youve dealt with those, because a lot of the time, theres other stuff going on.
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When Hair Goes Down The Drain
Hair can thin or shed faster around the time of menopause. At the same time, it may show up where you don’t want it — on your chin and cheeks. To save what you have, switch to coloring products that don’t have harsh chemicals. Avoid the sun, which is drying. Got unwanted facial hair? Ask a skin doctor for to help wax, bleach, pluck, or zap it away.
Surviving Perimenopause: I Was Overwhelmed And Full Of Rage Why Was I So Badly Prepared
We havent talked about symptoms, says Ada Calhoun. No wonder this hormonal upheaval is so confusing
You are infantilising women! I heard my mother yell one day when I was a teenager. Alarmed, I went into the kitchen to find her slamming the phone receiver down.
Have you seen this? she said, holding up a roll of paper towels printed with colourful images of teddy bears and blocks.
Mom, I said. Did you just call the Bounty paper-towel company to complain about these teddy bears?
Yes, she said, eyes flashing. They should be ashamed.
In retrospect, I think that my then middle-aged mother dealing with a grouchy teenage daughter, dying parents, marriage problems and an acting career ending because she was no longer young might have been finding a way to express her feelings without bothering anyone except a supervisor at that paper-towel company.
Twenty-five years later, struggling with a career that felt over, facing various physical problems and trying to get my child into a good school, I found myself paying a lot of attention to my sons pet turtle.
Jenny looks bored, I said, gazing into the tank. When was the last time Jenny had some fun?
Shes a turtle, my husband said. Turtles dont have hobbies.
Maybe they want more! I snapped.
And that was the moment I realised that Jenny the turtle had become my very own paper-towel teddy bear.
Good idea, I think. We can just take it easy until perimenopause ends. How long is that, anyway? I asked.
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Add A Comment68 Comments
I would try natural remedies. HRT is made from pregnant horse urine. They torture the mare then when the foal is born it goes straight to slaughter! Look Up Premarin Mares:)
I live in South Africa, 45 years of age and went into menopause at the age of 31 after my third child. I’ve tried using progesterone cream once but it increased the pigmentation in my face and didn’t make much of a difference otherwise. I stopped it and decided not to use any type of hormonal replacement. I lead a fairly healthy lifestyle with no smoking or drinking of alcohol. I eat healthy foods only and exercise regularly. I am very weight conscious and have managed to keep my weight steady. I do however find that I have little sex drive and experience vaginal dryness, I have the mood swings and lately been very depressed which is totally opposite to my nature as I consider myself to be an optimist. I just wish there was some way of reversing all these negative menopausal symptoms without any HRT, of which I am against. I believe in natural remedies.
Go to ZRT laboratories and order a saliva teat instead of a blood test. Much more accurate.. Saved my life!!
My doctor prescribed progesterone and I sleep great !!
You should try melatonin, or valerian root. Either one should give you a good night sleep.
Does Food Play A Role
Some have suggested that menopause was much easier for Asian women than for Westernersat least while women followed traditional, mostly plant-based diets. Hot flashes have been reported by only about 10 percent of women in China,1 17.6 percent of women in Singapore,2 and 22.1 percent of women in Japan.3 In contrast, it is estimated that hot flashes are experienced by 75 percent of women over the age of 50 in the United States.4 Whether these differences might be partly due to reluctance in reporting symptoms among Asians is not entirely clear. And as Asias diets gradually westernize, these differences are likely to disappear anyway.
But we do know that, throughout their lives, Western women consume much more meat, and about four times as much fat, as women on traditional Asian rice-based diets, and only one-quarter to one-half the fiber. For reasons that have never been completely clear, a high-fat, low-fiber diet causes a rise in estrogen levels. Women on higher-fat diets have measurably more estrogen activity than do those on low-fat diets. At menopause, the ovaries production of estrogen comes to a halt. Those women who have been on high-fat diets then have a dramatic drop in estrogen levels. The drop appears to be less dramatic for Asian women who have lower levels of estrogen both before and after menopause. The resulting symptoms are much milder or even nonexistent.
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Is Hormone Replacement A Safe Option For Management Of Menopausal Problems
Several hormone therapies are FDA-approved for treatment of hot flashes and prevention of bone loss. The benefits and risks vary depending on the severity of your hot flashes and bone loss, and your health. These therapies may not be right for you. Talk to your doctor before trying any hormone therapies.
Low Estrogen Health Risks
Osteoporosis is when the bones become weak and brittle due to a lack of calcium. Estrogen preserves bone health by preventing calcium loss. When estrogen levels decline because of hormonal changes, it may increase the risk for fractures in the spine, hips, legs, and arms.
Women who drink a lot of alcohol, smoke, and do not exercise are at an increased risk of osteoporosis. Thin and petite women and those with a family history of osteoporosis also have a higher risk of developing this condition.
Estrogen seems to play a role in protecting the body from heart disease because it may elevate good cholesterol levels in the blood. A sharp increase in heart disease risk occurs with menopause.
Tips To Survive Menopause Symptoms This Summer
While its great now that summer is here and we can all enjoy the warm weather, summer heat can worsen menopause symptoms. Hot flashes and night sweats can intensify, along with fatigue. Not to mention, when its warm outside, your energy levels can equally take a nosedive.
Heres the good news, there are things you can do to help improve your energy and help you stay cool.
Natural Ways To Reduce Symptoms Of Menopause
Menopause begins in the late 40s or early 50s for most women. It usually lasts for a few years.
During this time, at least two-thirds of women experience symptoms of menopause (
In addition, menopausal women are at a higher risk of several diseases including osteoporosis, obesity, heart disease and diabetes (
Here is a list of 11 natural ways to reduce the symptoms of menopause.
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Eating A Healthy Diet
It is really important that women eat a healthy balanced diet. As our bone density reduces during the perimenopause and menopause, it is essential to eat a diet rich in calcium to keep our bones strong and healthy. Reducing the amount of sugar in our diet is beneficial and trying to eat foods with a low glycaemic index will reduce sugar swings and can be beneficial to our pancreas which produces insulin.
Eating less processed foods and trying to eat healthy fats such as those in avocado and nuts are important. There is increasing evidence that gut health is very important, not just for our health but also they can have an influence on our mood, emotions and wellbeing. The levels of gut friendly bacteria can reduce after the menopause which can lead to symptoms such as poor digestion and food intolerances occurring.
Some women find that eating spicy foods can exacerbate their symptoms.
Natural Remedy For Hot Flashes And Night Sweats
From an herbal perspective, sage is classified as an astringent herb.
And what that means is that sage stabilizes bodily fluids, such as sweat.
In fact, sage is such an effective astringent that in countries like Germany, its a government-approved remedy for hyperhidrosis .
Given this astringent quality, its no wonder that sage has historically been used as a natural remedy for both hot flashes and night sweats.
And even though there isnt a ton of modern research available to validate this historical use, theres one Swiss study from 2011 that had some very promising results.
In that particular study, 71 menopausal women were given 1 sage tablet daily for 8 weeks. After 8 weeks, researchers found that sage leaf led to a decrease in the average number of mild, moderate, severe and very severe hot flashes. The overall reduction in the mean number of hot flashes per day was as follows:
- Mild hot flashes: 46% decrease.
- Moderate hot flashes: 62% decrease.
- Severe hot flashes: 79% decrease.
- Very severe hot flashes: 100% decrease.
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How To Survive Menopause Without Getting Arrested
Written by Elaine Ambrose | Author | KNOW Boise
Approximately 6,000 women enter menopause every day in the United States.
That means by Friday, we could populate a small town with sweating, crying inhabitants with indigestion and hairy toes. By the end of the month, we could have a city the size of Gilbert, Arizona with 180,000 women helplessly hurled into hormonal havoc. Get out of their way because some of them are in a testy mood. Its a crying shame that we could live to be 100 but only twenty of those years come with youthful vigor, shiny hair, smooth skin, multiple orgasms, and a flat stomach. Only the strongest species on earth could survive hot flashes, incontinence, hair loss, age spots, uncontrollable flatulence, and erratic mood swings after forty. Someone give us a crown and a plate of cookies!
While it is better than dying too young, living past forty often comes with unpleasant and bewildering challenges. For the most part, every single symptom of menopause is caused by one reason, and one reason alone: hormones. It seems that your body makes several different kinds of hormones that love to cavort through your body and play havoc with your sanity. Two major players are called estrogen and progesterone.
Dont give up! Soon, these symptoms will pass and youll be too old to remember anything.
3. The next time a telemarketer calls, start explaining your ailments and frustrations in graphic detail. Dont stop until the caller starts to cry. Then hang up.
Complementary/alternative Therapies For Menopausal Women
The majority of women experience a natural menopause when their periods finish, usually around the age of 51 years. During the years when women are having periods, the ovaries produce eggs and the female hormones estrogen and progesterone. As women approach the menopause, there are few remaining eggs in the ovaries and those that remain are less likely to develop. Fewer eggs are released and less of the hormones are produced, until the ovaries finally stop working and periods stop. Often the menopause is accompanied by uncomfortable symptoms. These symptoms are caused by fluctuating and lower levels of estrogen.
In a recent survey 95% of women said they would try alternative therapies before HRT because they think they are more natural and because they are worried about the health risks of HRT. NICE guidelines have used carefully weighed evidence-based evaluations of the effectiveness of alternative treatments compared with placebo and also with conventional forms of HRT.
Your clinician should help you explore the lifestyle changes which will improve your general health and well-being and explore the long-term implications of the menopause. They should be able to provide information about the different treatments including the benefits and risks of treatments and the evidence for their effectiveness.
Women who have breast cancer or are at high risk of breast cancer should receive care and advice from a healthcare professional with expertise in the menopause.
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