| | There are many ways to ensure a smooth journey through menopause while simultaneously protecting your bones and heart by deciding on a natural approach. | | Menopause and Herbs | Well-researched herbs that alleviate menopausal symptoms (these will also help with PMS, painful periods and irregular periods) include black cohosh (Cimicifuga racemosa), the isoflavones genistein and daidzein found in soya beans and soya bean supplements, wild yam (Dioscorea species), Dong quai (Angelica sinensis), chastetree berry (Vitex agnus castus) and red clover (Trifolium pratense). Combinations of these can be taken as food supplements or applied to the skin as a cream. It is the phyto-oestrogens and progesterones found in soya beans and other herbs that protect against hormone-dependent diseases.
A typical herbal regimen would include St John's wort to increase libido, diminish headaches, improve concentration, diminish palpitations and improve mild to moderate depression, dong quai for balancing female hormones, ginseng and liquorice root as part of an adaptogen combination to support the body through stressful times, and sage and black cohosh for hot flushes. | | Menopause Home remedies | - Add fennel to salads, meat marinades and sauces. Fennel contains natural plant oestrogen and progesterone.
- Made a drink of hot water and honey with three drops of essential sage oil for night sweats, or make a tea from fresh sage infused in boiling water.
- For a good night's rest make a tea of fresh ginger root, sage, hops, passion flower, chamomile, lime blossom and valerian root, with a little honey.
| | Other supplements to include Antioxidant (Antioxidant formula) | An antioxidant combination with vitamins A, E, C, B-complex, mixed carotenes, and the minerals zinc, selenium and copper. Also include iron if your periods are heavy. Some women go through a peri-menopausal period for many years before menopause actually starts. There can be a period of heavier bleeding, more painful periods and/or emotional upsets even while the periods still occur fairly regularly. Chromium to ensure constant blood sugar levels. Calcium, magnesium, and boron - all in a food state or amino acid-chelated form, and vitamin D to prevent osteoporosis and improve bone density. All of these nutrients work together in the metabolic processes and in bone mineralisation, so look for a supplement containing all of them. Essential fatty acids - needed for most body functions and important for female hormonal balance and health.
| | Menopause and Exercise | Do low-impact weight-bearing exercise such as yoga (the sun salute, cat, lion, cobra, thunderbolt, child or hare), dance (NIA works well and is very enjoyable), walking, or tai chi for 30 minutes, 4 - 5 times a week to support the female reproductive system, promote heart health, inner happiness and to prevent osteoporosis. | | Stress management | Daily relaxation and stress management techniques are vital - do at least 20 minutes every day. Become quiet, focus on your inner being, relax, breathe, contemplate, write in a special journal and reflect on your life, its ongoing purpose and your changing role as a woman that is a natural part of this life-transition period. This is the time to pay attention to your soul needs, your life's meaning and purpose and to find inner peace and happiness. The soul loves beauty - surround yourself with fragrant oils, flowers, silky colourful cloth, a special sacred space adorned with crystals, special symbols, pictures of loved ones, etc. Write down your life journey so far, and give thanks for the strengths that have brought you to where you are. Consider what you still have to do, or want to do with the rest of your time on earth. | | A healthy eating plan | - Choose a diet low in refined sugar, saturated fat and salt.
- Steer clear of too-spicy food, hot drinks, and too much alcohol.
- Increase your daily intake of vegetables (3 portions, different varieties), fruit (2 portions) and a mixed salad. As far as possible eat organic fruit and vegetables as this minimises your exposure to pesticides and herbicides that might contain foreign (xeno) oestrogens.
- Lower your intake of red meat to once or twice a week.
- Increase your intake of fatty fish and poultry, but reduce your intake of foods high in saturated fat (that will encourage weight gain), especially animal fat, as. non-biodegradable chemicals accumulate up the food chain in animal fat.
- Increase your intake of legumes, nuts, seeds, beans, peas, lentils, chickpeas, linseeds, soya to at least 3 times a week, preferably every day.
- Include 600 ml of low-fat dairy products, soya milk, yogurt, etc.
- Increase use of cold-pressed linseed, olive, grape seed, and canola oils.
- Drink at least 8 glasses of water or herbal tea every day.
Don't smoke - on top of all the well-known dangers of smoking, it also accelerates bone loss and hence osteoporosis!
Refer to my books Health and Happiness, Herbal Remedies and Stress Solutions. They are published by Tafelberg Publishers and are also available in Afrikaans from this web-site and http://www.kalahari.net/ | | More information on Menopause | |
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