For women, menopause is proof that your body is changing. This is a time to take
care of yourself by choosing a healthy lifestyle. Eating well and being physically
active will ease this transition to middle age.
About menopause
At the time of her last period, every woman must face this “change of life.” On
average, women reach menopause at age 51, but it can happen sooner or later. The
symptoms of menopause vary with each woman. Common symptoms include hot
flashes, night sweats, weight gain in the mid-zone, sleep disturbances, and mood
swings. However, some women go through menopause without real symptoms.
What Causes Menopause? Hormones As women age, their ovaries produce less
estrogen and progesterone, two of the main hormones for reproduction. As estrogen
levels drop, one of the first signs of a “menopausal transition” is irregular periods
when bleeding is unusually heavy or light; the time between periods can also be
longer.
The most common menopausal symptoms
Females can suffer from many symptoms related to their changes in sex hormones
and ageing. Some of the more common menopausal symptoms include:
● Irregular periods: As perimenopause begins (the period before menopause
technically begins), periods can come and go, sometimes becoming heavier
or lighter. This can sometimes continue for several years during menopause.
● Hot flashes and night sweats
● Mood swings, irritability, anxiety, or depressive symptoms.
● Vaginal dryness and decreased sexual desire.
● Increased abdominal fat and weight gain.
● Insomnia and changes in the quality of sleep.
● Hair thinning and dry skin
● Go to the bathroom more often
● Breast changes (including breasts that become smaller or lose volume)
● Changes in the uterus, ovaries, and cervix.
● For some, an increased risk of certain other age-related diseases (including
cardiovascular disease, dementia, and osteoporosis).
Natural Treatment for Menopause
- Eat foods that help control menopausal symptoms
When trying to balance hormones and reduce menopausal symptoms, your diet
should include plenty of essential minerals and healthy fats. Filling up on the
following unprocessed, nutrient-dense, “hormone-balancing” foods can help you
eliminate empty calorie intake and control weight gain.
Keep in mind that you may need to eat fewer calories overall to maintain your weight
as you age. Due to decreased muscle mass and slowing down of your metabolism, it
is more important than ever to limit processed foods and focus on eating a clean
diet. - Foods that can help control menopausal symptoms include:
Organic Fruits and Vegetables: Contain dietary fibre to control appetite,
antioxidants to slow the ageing process, and phytosterols that can help balance
hormones.
Cruciferous Vegetables: Vegetables in the cruciferous family such as broccoli,
cabbage, and kale contain indole-3-carbinol, which naturally helps balance estrogen
levels. These vegetables are also rich in fibre, vitamin C, vitamin K, and electrolytes
that are important for blood pressure and heart health.
Fiber-rich foods: Fiber is important for cardiovascular and digestive health, as well
as maintaining a healthy weight. Some studies have even found that high-fibre diets
could help balance estrogen production. High fibre diets are associated with less
weight gain, healthier cholesterol levels, and reduced constipation. Some of the best
sources include nuts, seeds, legumes/beans, ancient grains, avocado, vegetables,
and fruits.
Natto: Fermented soybeans like natto contain a phytoestrogen that can help balance
hormones. Avoid doing this if you have breast cancer if you have tested estrogen-
positive.
Foods with Phytoestrogens: Phytoestrogens are plant-based estrogens that can
mimic the effects of the natural hormones your body produces. Its effects are
controversial, so the research on its benefits or risks can seem overwhelming and
conflicting. However, a wide variety of studies have shown that these dietary
estrogens help some women during menopause by reducing cancer risk, reducing
night-time flashes, protecting the heart, and making the decline in natural estrogen
less drastic.
Omega-3 Fats: Omega-3 fats from fish and flaxseed can protect the heart, promote
smooth skin, and help counteract inflammation from omega-6 fats (found primarily in
refined oils and low-fat meat). quality). Some of the best sources are wild salmon,
halibut, sardines, mackerel, and anchovies. Studies show that consuming omega-3s
frequently facilitates hormone production and may help prevent pre-eclampsia,
postpartum depression, menopausal problems, postmenopausal osteoporosis, heart
complications, depression, and breast cancer.
Healthy Fats and Cold-Pressed Oils: True, fats have more calories than protein or
carbohydrates, but they are also the building blocks for hormone production, keeping
inflammation levels low, increasing your metabolism, and promoting metabolism.
satiety, which is important to prevent weight gain. Unrefined oils contain essential
amounts of vitamin E which helps to control estrogen production. Look for virgin
coconut oil, palm oil, extra virgin olive oil, and flaxseed oil. Other sources of healthy
fats include avocado, coconut milk, nuts, seeds, and wild shellfish.
Probiotic Foods: Probiotics are healthy bacteria that can improve the production
and regulation of key hormones such as insulin, ghrelin, and leptin. They are even
capable of boosting immune function and protecting cognitive functioning. The best
sources include yogurt, kefir, cultivated vegetables like sauerkraut or kimchi,
kombucha, and other fermented foods.
Water: Aim for 8 glasses a day to help replace fluid lost from hot flashes and
decrease bloating.
