Although there aren’t really any supplements that we can recommend to cope with the menopause because some help some people, some have no effect and some cause even more hormonal fluctuations within the body.
But, there are many other ways you can help your body adapt while going through these physical changes and those are through nutrition, movement and lifestyle.
Organic Soy (and many other plant foods) contain isoflavones, a type of phytoestrogen, which are plant derived compounds that can exhibit hormonal activity. Most women consume less than 5 mg of isoflavones per day, while women in Eastern Asia consume between 20 and 80 mg/day.
Consuming 50-100 mg a day of isoflavones from food seems to be a safe amount that helps to relieve menopausal symptoms.
This would be equivalent to consuming one of the following:
1 to 1½ cups organic soy milk
4-5 oz organic tempeh
4-5 oz organic tofu
½ cup edamame (soybeans)
3-4 tbsp organic miso
¼-1/2 cup soy nuts (unsalted)
Only ever take organic soy products because non organic soy is likely genetically modified and could cause damage to your health with long term use.
Studies have shown that adding 4 tablespoons of ground flax seeds (or 2 tbsp flax oil) per day to your diet for 6 weeks can help decrease hot flash frequency by 50%, and intensity by 57%.
3 months is the usual benchmark to see how things are effecting your body, if there’s no improvement then stop and see your medical professional, continue if there is and if you notice symptoms have calmed then continue for a further 3 months. and then review.
You’re an individual so what works for one woman may not work for you and it’s important to understand how your body reacts and do the best always for your wellbeing.
Other options that might help to relieve hot flashes and menopause symptoms include:
Additional Lifestyle Improvements:
Keep blood pressure around 120/80 mmHg
Keep total cholesterol below 200 mg/dl
Keep LDL below 70 mg/dl
Keep HDL above 60 mg/dl
Keep body fat below 32% and ideally below 30%
Manage stress and meditate
Avoid caffeine, alcohol, chocolate and spicy foods after 6pm
Keep your alcohol intake below 10 units per week
Exercise at least 5 hours each week
Consume plenty of whole, plant foods like vegetables, fruits, beans, whole grains, nuts and seeds – organic where possible
Avoid processed foods and added sugar / salt
Drink natural teas (tulsi, nettle, chamomile) and at least 2L water every day
Incorporate green leafy veggies, legumes and nuts/seeds – these are the optimal sources of bone building calcium
Incorporate plenty of whole foods rich in vitamin C like bell peppers, citrus fruits, broccoli and potatoes
Eat foods with B vitamins for the nervous system like wild rice, brown rice, quinoa, buckwheat, polenta, and green leafy vegetables
Get outdoors as often as you can and ideally for at least 20 minutes to boost vitamin D
Eat whole grains to bump up serotonin and boost mood
There you have it, the best ways to cope with the menopause.
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