Top tips for an easy menopause

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Mickleover

Nottingham

Top tips for an easy menopause

10th October 2016 11:59 AM

Author: Samantha Farmer

Top Tips for an easy Menopause

Menopause can present with a number of uncomfortable and debilitating symptoms like hot flushes, irritability, weight gain, declining libido, vaginal dryness, and increased osteoporosis risk all due to fluctuating/lowering oestrogen levels.

Here are a few tips on how to ease through the menopause without undue discomfort.

Include phytoestrogens in your diet such as isoflavones found in soy (preferably organic and no more than two servings a week), lignans in flax seeds & legumes, and coumestans found in alfalfa and mung bean sprouts.  Phytoestrogens provide a hormone-like-effect in the body, imitating human oestrogen.  Women who include these foods tend to experience fewer hot flushes, and other accompanying symptoms.Lignans are also linked with improving libido and vaginal dryness.

Sage tea was shown to eradicate night sweating in 60% of women in one trial, whilst alleviating symptoms in others.

Further action for hot flushes includes reducing stimulants like coffee & alcohol, hot drinks, spicy food, and stopping smoking.

Wear cotton night-clothes and manage stress levels with regular exercise and relaxation techniques.

To reduce risk of osteoporosis, avoid fizzy drinks, coffee, alcohol and a high intake of sugar.  All of which can lead to calcium loss from the bone, which is vital for bone strength. Calcium rich foods include dark leafy green vegetables, broccoli, kelp, cheddar cheese, almonds, sesame seeds, and goat’s milk.

Include plenty of leafy green vegetables from which your gut bacteria help make vitamin K2. This helps deposit calcium in the bones and hardens it.

Most people are now aware of the benefits of vitamin D, which aids absorption of calcium.  Look to get 12 to 15 minutes of sunshine per day in the summer months, or take a good supplement over the winter.  Ask for advice from a suitably qualified practitioner like a nutritional therapist or your doctor.

Not so many people know that magnesium is also required to help vitamin D do its stuff.  Foods that include magnesium are, surprise, dark green leafy vegetables, plus nuts, seeds, beans, whole grains, fish, avocados and more.  You could have a soak in an Epsom salt bath to boost your levels too.

Include healthy fats, as these are required to help build hormones, reduce inflammation and aid control of appetite as part of weight management.  Essential fats in oily fish, nuts and seeds, and their oils can also lead to improved mood, and reduce vaginal dryness.

Exercise promotes an all round benefit, and a good night’s sleep is also essential to feeling great.  Take time to include regular exercise to boost your feel-good neurotransmitters.  Walking the dog in the open air is as simple as it need be. Ensure you have a bedtime routine where you turn off gadgets an hour before bed, lower the lights, and have a well-ventilated room.

Be kind to yourself and take time for you; after-all you are entering a new, exciting age!

Samantha is a registered nutritional therapist (CNHC & BANT) with a keen interest in womens health, digestive issues and stress management. Her approach is in line with Functional Medicine, which focuses on the client, looking to re-balance all components that lead to optimum health.

Samantha is available at both Sandiacre and Mickleover.

Ref
V. De Leo, D. Lanzetta, R. Cazzavacca, G. Morgante
Minerva Ginecol. 1998 May; 50(5): 207–211.

Tags: menopause, Nutritional Therapy

Treatments: Nutritional Therapy

Practitioners: Samantha Farmer

The views expressed in these blogs are those of the blog authors and do not necessarily reflect the views of The Bridge Centre for Natural Health.

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