Menopause is a normal stage in a woman's life when she stops having her period. It usually occurs in the late forties or early fifties. The years prior to menopause, called perimenopause, usher in the changes we associate with menopause. The ovaries begin to run out of eggs and stop producing estrogen and progesterone, leading to a host of bodily symptoms. Some women take hormones to help with these, and others are able to use more natural methods of nutrition, vitamin, mineral and herbal supplements. Check with your doctor before starting any supplementation program.
Menopausal Symptoms
Some of the symptoms of menopause include irregular periods, hot flashes, vaginal dryness; bladder irritability and worsening of bladder control, and dry skin, eyes or mouth. Other symptoms are emotional changes such as irritability, mood swings, mild depression and sleeplessness. In addition to wearing cotton clothing, keeping your bedroom cool to avoid night sweats and seeking emotional support, you can take medication, vitamins and minerals approved by your doctor. Eating nutritious food and regular exercise will also help control symptoms.
What To Eat
The Cleveland Clinic recommends a number of dietary guidelines for women going through menopause. Get enough calcium by eating and drinking two to four servings of dairy products daily. Eat at least three servings of iron-rich foods such as red meat, eggs or leafy green vegetables. Eat whole-grain breads, fresh fruits and vegetables for fiber. You should have three to five vegetables servings and two to four fruit servings per day. Drink plenty of water, at least eight 8 oz. glasses. Maintain a healthy weight by cutting down on portion sizes.
What To Avoid
The clinic also recommends reducing foods high in fat, suggesting only 30 percent of calories should come from fat. Sugar and salt should be used in moderation to avoid high blood pressure and nitrates, which have been linked to cancer. Alcohol intake should be limited to three to five drinks per week maximum. Hot flashes can be triggered by spicy foods, caffeine and alcohol, so eliminating these factors at least temporarily may help.
Supplements
Ann Louise Gittleman, a nutritionist and author of "Before the Change," recommends various supplements to take during menopause. Soy is a phytoestrogen that has been shown to help hot flashes and other menopausal symptoms. It can be taken as a protein powder or supplement or by eating numerous food products. Gittleman writes that anxiety symptoms can be helped with vitamin B6. Evening primrose oil, vitamin E and the chasteberry herb can help breast tenderness. St. John's wort and flaxseed oil are recommended for depression. The best herbs for hot flashes, she says, are dong quai, licorice root, chasteberry and black cohosh. Magnesium helps with insomnia. Always check with your health provider before starting a new supplement regimen.
References
- Cleveland Clinic: Diseases and Conditions: Menopause
- Cleveland Clinic: Menopause: Staying Healthy Through Good Nutrition
- "Before the Change"; Ann Louise Gittleman, M.S., C.N.S.; 1998
