Menopause
Menopause is defined as the permanent end of menstruation and fertility. A woman is said to be in menopause 12 months after her last menstrual period. The average age in the US is 51 years old, but some woman can enter in their mid-30s.
Although menopause is a completely natural biological process, it can be accompanied by hormonal changes that may lead to mood swings, hot flashes, insomnia, night sweats, headaches, dryness, low libido, weight gain, abdominal fat and breast changes. The most significant hormonal change is a drop in estrogen levels.
Natural Ways to Manage Menopause
- Nutrition ... Eat a diet high in essential mineral, fibre and healthy fats, including organic vegetables and fruit, cruciferous vegetables, fermented foods, wild fish, flaxseed, probiotics and filtered water. Avoid processed foods, sugar, artificial sweeteners, junk food, fried food and alcohol.
- Good Stress Management ... Effective ways to relieve stress include exercise, meditation, acupuncture, aromatherapy, spending time in nature and volunteering.
- Regular Exercise ... Exercise helps manage risk factors associated with menopause, including weight gain, inflammation, insomnia, osteoporosis, muscle wasting and stress.
- Adequate Sleep ... It is important to get 7-9 hours of sleep every night.
- Social Support ... Maintain an active social life with solid friendships.
Helpful Menopause Supplements
- Natural progesterone cream
- Black cohosh
- Vitex or chasteberry
- Rhodiola
- Vitamin E
- Liver problems
- Evening Primrose Oil
- St John's Wort
- Red clover
- American ginseng
- Maca root
- Ashwagandha
It is important to consult with an integrative nutritionist, or a health professional, before taking supplements to help manage menopausal symptoms,
