Many women seek relief through conventional treatments such as HRT, but there's a growing interest in natural solutions that support the body's inherent ability to balance itself.
In this article we'll explore a range of ideas, from lifestyle adjustments and dietary changes, to stress management techniques, designed to empower you to take control of your menopause naturally.
Diet
1. Optimal Blood Sugar Levels - Many people don't realise that symptoms such as flushing, sweating, poor sleep, and brain fog may also indicate blood sugar imbalance. Therefore, it is important to address blood sugar balance as a priority.
How do you improve glucose response to minimise menopause symptoms?
a) Decrease consumption of refined carbohydrates such as white flour products and opt for complex carbohydrates like brown rice, wholemeal bread, potatoes with skins, and pulses instead.
b) Improve the intake of high-quality protein sources such as fish, eggs, legumes, nuts, and seeds
c) Consume a higher amount of healthy fats, such as oily fish, extra virgin olive oil, cold pressed flax oil, nuts and seeds, avocados, and egg yolks.
d) Make sure to include plenty of vegetables in your diet
2. Bone Friendly Foods
a) Sesame seeds (and tahini), almonds, tinned salmon (including the bones), green leafy vegetables, brazil nuts, hazelnuts, dairy in moderation (such as natural live yoghurt) all boost calcium and provide a natural menopause solution to HRT
b) Pumpkin seeds, seafood, and eggs are all excellent sources of zinc.
c) Make sure to take 2000 IU of Vitamin D as a supplement in the winter, and 1000 IU in the summer if you have limited sun exposure.
d) Boron is another bone friendly mineral, found in cabbage, green vegetables, fruits, nuts, peas and beans.
e) Beneficial bacteria found in live organic yogurt, kefir, and sauerkraut help maintain bone health.
f) Vitamin K is highly beneficial and can be found in cabbage, green leafy vegetables, and grass-fed meat.
3. Less Dairy – more Tofu ?
Does Milk or Soya impact on menopause? Different types of milk contain trace amounts of hormones like oestrogen and progesterone, with higher concentrations in whole milk compared to skimmed milk due to fat-solubility. While these hormones are minimal compared to those in the body, they could still have an impact. Eating naturally fermented soy products like tofu or tempeh can help maintain healthy hormone levels.
Healthy Skin - Does Collagen really work?
Vitamin C aids in the production of collagen in the skin, which is essential for preventing wrinkles. So it may be better to increase vitamin C, rather than take Collagen supplements, that can be hard to digest for some people. Excellent sources of vitamin C include tomatoes, citrus fruits, berries, peppers, kiwis, and green leafy vegetables.
Sleep
Menopause often leads to insomnia, which can be linked to fluctuation blood sugar. A good way to address this issue naturally is by steering clear of stimulants like sugar, alcohol, and caffeine, which can lead to night-time awakenings and sweating. Opting for a small, healthy snack before bedtime, like a rice cake with nut butter, can help maintain stable blood sugar levels and prevent disturbances during the night.
Maintain a cool and ventilated bedroom, and wear light cotton clothing. Consider using supplements like magnesium citrate and lemon balm which can help you relax into a deeper sleep.
Stress and Cortisol
Research shows a link between stress, menopause, and high blood sugar levels. Activities like meditation, mindfulness, nature walks, barefoot grounding, breathwork, creative hobbies, and relaxing baths can help reduce stress.
Preventing Osteoporosis
Should I take calcium during menopause? Calcium supplements are generally sold with low levels of Vitamin D and a form of Calcium called Carbonate which is not as well absorbed as Calcium Citrate. However Calcium may support bone loss post menopause in the right form (Citrate), with adequate levels of Vitamin D (2,000 iu) plus co factors of Magnesium, Boron and vitamin K.
Excess calcium but not enough magnesium / Vitamin D to balance the calcium, can contribute to atherosclerosis or kidney stones.
Please note that medications such as Omeprazole reduce stomach acid, which is vital for absorption of minerals.
An excessive amount of wheat can either bind to specific minerals or lead to digestive issues, which can disrupt the absorption of minerals essential for maintaining bone health.
Consuming tea alongside meals can lead to a reduction in mineral absorption due to the tannins present in the tea.
Exercise is very important in preventing osteoporosis. Weight bearing exercise such as tennis, weights, and Pilates (plus carrying shopping!) strengthens bones. Weight bearing exercise and strength training along with a Bone Support supplement such as Cytoplan Bone Support are effective methods of fighting bone density loss.
It is also important to keep flexible with yoga. Building up to power yoga or Pilates allows you to combine stretching and strength.
If you are feeling stressed, it is advisable to avoid engaging in high-intensity interval training (HIT) exercises, as they can exacerbate the body's stress levels by increasing cortisol levels.
Vaginal Dryness
YesYes is a high-quality organic product that comes in either a water-based or oil-based formula.
Navigating menopause is a deeply personal journey, and there is no one size fits all solutions. By exploring a variety of natural options, you can support your unique needs.
It needn't be a phase to endure, it's an opportunity to embrace a new chapter of life with vitality and grace to move through the transition feeling balanced, empowered and in tune with yourself.
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