Menopause is a natural event that marks the end of menstruation and fertility for a woman. Hormonal changes that accompany menopause can cause bothersome symptoms, such as hot flashes and mood swings. Because most women spend one-third of their lives post-menopause, it should not be considered the end of a woman's femininity. Many women find themselves empowered. A healthy diet and certain dietary supplements can help reduce menopause symptoms and support overall wellness.
Flaxseed
Flaxseed and flaxseed oil provide phytoestrogens--plant-based estrogens that can have a positive effect on a woman's hormone levels. The phytoestrogens found in flaxseed can help reduce hot flashes and vaginal dryness associated with menopause, according to the University of Maryland Medical Center. Some women opt for phytoestrogens as natural alternatives to synthetic hormone treatments, which are often used during menopause. Flaxseed also contains alpha-linolenic acid. The body converts this substance into omega-3 fatty acids, which support heart health and reduce inflammation. Flaxseed can be taken in ground, whole-seed, powder-capsule, liquid and liquid-capsule form. Ground flaxseed and flaxseed oil are recommended for best absorption.
Soy
Soy is derived from the soy bean and, like flaxseed, provides phytoestrogens. The phytoestrogens in soy, known as isoflavones, may help prevent or reduce hot flashes, vaginal dryness and mood swings associated with menopause, according to the University of Maryland Medical Center. Because research results are mixed, and some doctors believe that soy can increase a woman's risk of breast cancer, careful consideration and a physician's approval are recommended prior to taking soy supplements. Soy is found in numerous foods, such as edamame, tofu and protein powder and in capsule form. Soy is also rich in protein, which can help promote blood sugar balance--a significant factor in weight management, appetite control and mood balance.
Calcium
As women approach menopause declines in estrogen levels increase the risk of osteoporosis--a condition characterized by weak, frail bones. Calcium supports muscle contraction, blood vessel function and secretion of certain hormones and enzymes. According to the National Institutes of Health Office of Dietary Supplements, 99 percent of a person's calcium is found in her bones and teeth. Calcium supplements can reduce a woman's risk of osteoporosis by supporting bone health. Sufficient calcium intake can also help support weight management and blood pressure levels--common health concerns among menopausal and post-menopausal women. The Office of Dietary Supplements suggests that women up to age 50 consume at least 1,000 milligrams of calcium, and woman over the age of 50 consume at least 1,200 milligrams. Calcium carbonate and calcium citrate supplements provide valuable sources of calcium. Calcium supplements may cause side effects, such as gas, bloating and constipation. These effects may be reduced by taking the supplements with meals, switching calcium supplement brands or spreading calcium intake through each day rather than taking it all at once.
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