NUTRITIONAL HINTS TO HELP DURING MENOPAUSE
As women go through menopause and their metabolisms slow down, their need for more vitamins increases but their need for calories decreases. During this transitional phase of life, women should eat fresh, whole foods that provide maximum amounts of vitamins and minerals with the fewest calories. Also, proper nutrition can help lessen or alleviate the symptoms related to peri-menopause and adds greatly to the prevention of age-related diseases.
Hot flashes, night sweats and vaginal dryness are by far the most common symptoms during the transition into menopause. They result from changing estrogen levels in the body. Certain plants contain natural compounds called phytoestrogens that act similarly to estrogen in the body. Eating foods rich in phytoestrogens have been shown to alleviate hot flashes, night sweats and vaginal dryness in many women. Examples of these foods are soy products, linseed oil, legumes (beans), ground flaxseeds, and most fruits and vegetables. Phytoestrogens also protect women’s bodies from heart disease and osteoporosis. Caffeine, however, has an opposite effect and can actually deplete a form of estrogen, estradiol, from the body. It’s best to avoid or limit caffeine to minimize symptoms before and during menopause. Herbs that can help with hot flashes and vaginal dryness include black cohosh, dong quai, vitex and wild yam. Vitamin E, 800 mg daily, is a good supplement for dealing with these symptoms, but isn’t recommended for women using blood-thinning drugs like Coumadin or Warfarin.
Fluid retention is another symptom that plagues many women during menopause. Taking the herbs chickweed, nettles and uva ursi in capsule form and drinking cranberry juice can provide a natural remedy, helping the body to rid itself of excess fluids. Drinking plenty of water is important to keep those fluids moving freely through the body and flushing out toxins.
It’s commonly known that adding sufficient calcium to one’s diet can prevent osteoporosis, the disease that leads to loss of bone mass, curvature of the spine and bone fractures. People are usually aware of which foods supply the most calcium: dairy products, fortified soymilk, and dark, green, leafy vegetables like spinach and kale. However, most people don’t realize that certain foods actually deplete the body’s calcium supplies or prevent its absorption. These foods are ones that contain phosphorus (like sodas and carbonated beverages), caffeine, excessive amounts of animal protein and alcoholic beverages. There are other nutrients that can help the body absorb calcium, like lactose (found in dairy foods), Vitamin D (in regulated amounts) and magnesium. Being aware of these characteristics can help women make choices that could help prevent osteoporosis.
Many women experience radical changes in their digestive processes before and during menopause, such as constipation and indigestion. Foods that were easily tolerated before menopause, particularly meat and dairy, may not be as easy to digest when we get older. This is due to weakening of the muscles that push food through the digestive systems, a natural result of aging. Also, the body produces fewer digestive enzymes that break down food for absorption and elimination. By eating smaller, more frequent meals, lowering fat in the diet, eliminating foods that are difficult to digest and adding more fiber, fruits and vegetables, most digestive problems will go away for good. Some people have found that taking digestive enzyme supplements before meals is helpful.
Finally, depression, stress, mood swings and insomnia can be problematic during menopause. Fortunately there are many effective supplements and herbs that can help. St. John’s Wort, 300 mg 3 times daily, is excellent for mild to moderate depression and mood swings. It does not mix well with prescription anti-depressants or anti-anxiety medications, though. Insomnia and stress can be easily remedied by drinking chamomile and lemon balm tea or by using the homeopathic formula, Calms Forte by Hylands. Taking a B-100 complex supplement once or twice daily is a good stress-buster.
About the author:
Debbie Markel, CNHP and Professional Herbalist, graduated from the East West School of Herbology and received her Certified Natural Health Professional designation from the American Association of Certified Natural Health Professionals. She is a member of the American Herbalists’ Guild, the Virginia Herb Society and a founding member of the Powhatan Health and Wellness Organization. Debbie’s herbal and nutritional consulting business is Apothecarian Herbals, LLC in Powhatan, VA (www.herbalconsultant.com), and she is available for classes and lectures. She can be reached at (804) 598-3798.
Copyright November, 2002, Apothecarian Herbals, LLC, All rights reserved.