Articles > Stop Symptoms of Menopause Before They Start

Are you one of the 40 million American women going through menopause? If so, the good news is you can sail through this transition feeling great if you take the appropriate measures now.

Yes… there are lifestyle tips that you can apply immediately. Did you know... that some foods can strengthen and energize you while other foods can trigger menopausal symptoms? ...that stress management and an exercise program can help you prevent, or even eliminate symptoms? ... that vitamins, minerals and herbs can make a menopause difference?

The average age of women reaching menopause is 51. Based on life expectancy trends, women face the prospect of spending one-third of their lives in a state of hormonal imbalance! As the amount of naturally produced progesterone and estrogen declines, a wide range of debilitating menopausal symptoms can occur, such as…

• Hot flushes / flashes which can be on any part of the body at any time of the day or night at any frequency.
• Night sweats
• Mood swings
• Restless legs
• Insomnia
• Headaches / or migraines that get worse
• Palpitations
• Anxiety/ panic attacks
• Irritability
• Depression (can exacerbate normal predisposition to depression)
• Altered memory or concentration
• Fatigue
• Loss of or reduced or sometimes increased libido/sex drive
• Vaginal changes (drier or pain during sex)
• Breast tenderness
• Bloating

Other symptoms are, potentially deadly, ‘silent killers’. Osteoporosis affects one in three women during this stage of life. Cholesterol levels increase dramatically. The result is that heart disease has become a leading killer of women over age 50.

Yet, there is good news too! You can sail through this transition with a minimum amount of trouble if you just take some appropriate measures now. Best of all, it’s never too late to start.


Tips to Improve the Quality of Your Life

Get Some Exercise
Stay active. Exercise helps to increase blood circulation to the skin, keeping it soft, supple and moist. It also helps to reduce mood swings, wards off depression, provides you with a deeper, more restful sleep, and it boosts your cardiovascular health.

Use Relaxation Techniques to Combat Stress
Since a woman’s mid-to-late forties and fifties are typically a period marked by change, life can seem even more stressful. Worries crop up about caring for aging parents, concerns about your health, and having decreased energy and vitality. Using mental relaxation techniques, doing yoga, getting a massage, or just taking a warm bath can help you manage your response to stress.

Stop Smoking
Smoking increases your risk of heart disease and osteoporosis.


Types of Food That Can Help Easy Menopause Symptoms

Include foods rich in phytoestrogens in your diet - Phyto, or plant, estrogens travel to the estrogen receptor sites and activate estrogen-dependent activities. They have a gentle, balancing effect on your system. Soybeans, soymilk, soy nuts, tofu, tempeh, miso, fennel, and alfalfa are rich sources of phytoestrogens.

Get more fiber in your diet - For optimal fiber, increase your intake of fruits, vegetables and whole grains and legumes. They provide valuable phytochemicals (plant chemicals) that are powerful antioxidants. Adding soluble fiber, such as apples, beans, lentils, oats can help lower your blood cholesterol, while insoluble fiber can help keep you regular.

Increase your intake of essential fatty acids EFA - One tablespoon of flaxseed oil, a rich source of EFA, can do wonders for your skin and helps to protect against vaginal dryness and hot flashes. Plus, EFAs are an integral part of all cell membranes and are the precursors to prostaglandins, which are hormone-like chemicals that regulate cellular activities and balance hormones.

Include more calcium-rich foods - Things such as green-leafy vegetables, calcium fortified soymilk, cheese and milk, helps to protect your bones and heart health.
Increase your consumption of fatty fish. Rich in omega-3’s, they help to protect you against heart disease. They help to prevent blood clots, inhibit inflammation in the vessel walls and promote a regular cardiac rhythm. Mackerel, herring, sardines, tuna, and salmon are all good sources.

Drink plenty of water - Carry a water bottle with you. Make sure to have at least eight 8-ounce glasses of water each day… that’s 64 ounces or 2 quarts! Drinking that much water can help you… reduce wrinkles, relieve constipation, reduce lower backaches, fill up so you eat less, and protect the mucous membranes in your vagina from drying out.


What To Cut Out of Your Diet!!

Reduce your intake of animal protein - Too much animal protein can overwork your kidneys and leech calcium from your bones, increasing your chances of developing osteoporosis.

Limit sugar, refined flour, and alcohol - They can trigger hot flashes. Plus, they can add to your waistline as they provide a lot of calories and little in the way of nutrients. Although evidence suggests that moderate wine consumption offer some protection for the heart, too much alcohol may increase the risk of breast cancer and is a contributing factor to osteoporosis.

Go light on salty foods - Too much sodium in the diet can result in calcium loss from the bones.

Keep the caffeine to a minimum - Too much caffeine stresses the adrenal glands, acts as a diuretic leading to a loss of potassium, magnesium, zinc, vitamins B and C and water. It can increase anxiety, irritability, mood swings and even the


Vitamins, Minerals, and Herbs You Should Take

To help you sail through menopause with minimal discomfort, there are a host of natural nutrients that can ease your transition. The lifestyle tips along with these nutrients will help to ease the symptoms and even provide the missing ‘ingredients’ your body needs to enhance your sense of wellbeing during this time.

Bioflavonoids (bilberry, quercetin, green tea, grape seed, and grape skin) powerful antioxidants and anti-inflammatories - They help to protect blood vessels and reduce blood platelet aggregation (acting as natural blood thinners). Because of their ability to strengthen capillaries, they reduce the occurrence of hot flashes. They strengthen and maintain collagen, which helps the skin to maintain its elasticity and smoothness, which may decrease wrinkles.

Bee pollen - This nutrient helps to reduce hot flashes, plus gives you an energy boost.

Black cohosh - This herb has weak estrogenic effects, reducing the number, severity, and frequency of hot flashes, night sweats, insomnia, mood swings, nervousness, irritability, heart palpitations and headaches. Now you know why it has been used consistently in Germany since 1930!

Calcium, vitamin D, magnesium, vitamin K, and boron - This combination of nutrients support bone health. Calcium and magnesium have an added benefit: they help to protect against heart disease.

CoEnzyme Q10 - This powerful antioxidant protects the body against dangerous free radicals. It helps to lower blood pressure and reduce the occurrence of heart disease.
Soy isoflavones and red clover. Their antioxidant and phytoestrogenic properties help to reduce the incidence of hot flashes, heart disease, hormone-dependent cancers, tumor growth and vaginal dryness. They protect against bone loss, and enhance mental function. Research studies indicate that women in Asia who consumed about 55g of soy a day (which is what they typically consume) exhibited a 60% lower risk of breast cancer. Additionally, only about 15% of these women report hot flashes compared to 85% in the U.S.

B Vitamins - They are important for liver function in order to detoxify excess hormones. One B vitamin, B6, is particularly helpful in improving your mood, as it plays a critical role in the manufacture of serotonin, a neurotransmitter that helps to ease depression. An insufficiency of B6 may also cause insomnia and irritability.

Vitamin C - This water-soluble antioxidant decreases the rate of LDL oxidation and so may reduce the risk of heart disease. It helps to form collagen, the protein vital to keeping skin, blood vessels and bones intact, thereby helping to maintain skin integrity and reduce your risk of osteoporosis. It also helps to relieve hot flashes.

Vitamin E - The considerable reputation for vitamin E in alleviating hot flashes comes from studies as far back as 1945. This fat-soluble antioxidant helps to protect your heart, eases hot flashes, and alleviates vaginal dryness.

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