Menopause: Recommendations to Ease the Transition Naturally

I am a young 52-year-old woman experiencing a mild case of menopause. Maybe it had to do with my state of mind; I was not expecting or thinking the worst. It sort of snuck up on me, and when I realized what was going on, I laughed! I have always taken care of myself, but I became diligent about eating healthy as often as possible. Along the way, I discovered a few natural methods to help me during this transition. I noticed the more I consumed healthy foods, the less I would experience unpleasant symptoms.

Many of the symptoms experienced during menopause actually mirror a few of the symptoms experienced during menstruation, such as irritability, moodiness, and insomnia. Add hot flashes to this list, and it can get down right uncomfortable. The thing to remember is that we will all experience menopause differently.

A gynecologist can perform specific tests to verify whether a woman is going through menopause. Testing the FSH level (follicle stimulating level) is one method. The FSH level can identify menstrual problems, menopause, or abnormalities the body may be experiencing. Changes due to menopause occur when hormones (estrogen and progesterone) produced by the ovaries, begin to decline as periods gradually cease. Once your doctor has verified that menopause has begun, you can choose natural supplements and treatments to ease symptoms.

Things to avoid:

Processed White Sugar has always been the enemy, and can trigger hot flashes. Consuming foods that contain Corn Syrup or High Fructose Corn Syrup are worse, and frequent use can lead to diabetes and high cholesterol. Corn Syrup is in practically everything, salad dressings, mayonnaise, cereal, fruit juices, and many other items. Check the ingredients for all foods carefully.

Processed white flour (enriched wheat flour); instead opt for whole-wheat, spelt or a mixed grain flour. I have also discovered wheat-free pasta made from spelt and brown rice flour. You don't "puff up" after eating it like you do with regular pasta.

Things to do to help ease symptoms:

Exercise: Keeping the body healthy requires a regular workout routine; and research has shown that exercise benefits both body and mind. Exercising five days out of the week would be ideal; cardio for at least 30 minutes combined with weight training is crucial for heart and bone health, and muscle tone. If you've never worked out before, start slowly. Just walking briskly for 30 minutes each day is beneficial. If you can't get to a gym, find another activity; the idea is to get moving and stay moving for at least 30 minutes. Perhaps it's time to look into taking those dancing or swimming lessons you've dreamt about - be creative, find what works for you. If I'm in a real funk and can't seem to get moving, I throw on James Brown's "Get Up Offa That Thing" and shake it; works every time.

Meditation: Sit quietly with your back straight in a comfortable chair; place hands on your lap with the palms facing up. Take a deep breath and release the air through the nose; do this at least three times. Sit still and try to quiet the mind, when thoughts appear, acknowledge them and send them on their way. It is important to meditate for at least 10 minutes twice a day, once in the morning and once in the evening. Research has shown that meditation is an effective aid towards healing the body, relieving stress, and centering the mind.

Water: Drink lots of it. The body is composed primarily of water; and consuming a good amount helps the body to flush out toxins, and absorb valuable nutrients and minerals. How much water we need to drink depends on body weight, climate and physical activity. A good starting point would be to drink between 1 ½ to 2 liters of water daily.

Overall Diet: Eat plenty of salad using plain Extra Virgin Olive oil for dressing, Organic Dressing or Low-fat Dressing. The key is to make sure that the salad dressing does NOT contain Corn Syrup or other additives. Eat a variety of vegetables, chicken and fish. Keep the breads and desserts to a minimum. Rice should be brown; it is more nutritious and when prepared well, delicious. Organic yogurt (milk or soy) with live cultures is best; I have soy yogurt (Silk brand is excellent) three times a week with organic flax seed enriched granola.

If you must use sugar, Organic Cane Sugar is a healthier alternative. If you crave chocolate (and lets face it - who doesn't), organic chocolate is the best way to go. Paul Newman's chocolate bars are excellent; I love the crunch bar, which has brown rice! Those who need a slice of cake or pie (now and then) can try a variety of organic or wheat-free baked goods.

Natural Supplements:

Soy: Has isoflavones that are estrogen based and can help to balance hormone levels. Choose natural sources such as tofu, soy yogurt, soymilk, tempeh or roasted soy nuts.

Dong Quai: Angelica sinensis does NOT have estrogen, and is helpful in balancing female hormones naturally. CAUTION: women experiencing heavy bleeding should NOT take this herb.

Black Cohosh:Cumicifuga racemosa helps to ease the symptoms of menopause, especially hot flashes.

Chasteberry:Vitex agnus-castus, the fruit from the chaste tree, helps to regulate hormones such as progesterone.

Flaxseed: An excellent source of fiber and Omega-3 fatty acids helps to regulate cholesterol; balance blood pressure, and ease mild symptoms of menopause. Fresh flaxseed can be ground and sprinkled on yogurt, oatmeal, salads or used in baking.

If vaginal dryness is a problem, lubricants obtainable over the counter can help. Always check with your doctor first, doctors can prescribe topical creams that can return vaginal tissue to its normal state.

Useful Links:

Manna Foods www.mannafoodsonline.net has a product called Black Cohosh. It is the Manna brand (Mannavites) in capsule form and is a mix of Black Cohosh, Dong Quai and Chasteberry. Together, these ingredients work beautifully in easing menopausal symptoms.

Tinkyada Pasta www.tinkyada.com is brown rice pasta that is wheat-free, gluten-free, kosher certified and organic. Tinkyada pasta is available at Whole Foods Supermarkets, Stop and Shop Supermarkets and health food stores.

Dr. Andrew Weil M.D. www.drweil.com is a world-renowned pioneer in integrative medicine and a best selling author.

Silk Soy Products www.silksoymilk.com has many products including Soy Yogurt with live cultures. Silk brand products are available at Whole Foods Supermarkets, Stop and Shop Supermarkets and health food stores.

Gluten Free Pantry www.glutenfree.com has many wheat-free, gluten-free products along with recipes and useful information.