Managing Menopause Naturally
Almost every day of my life I hear horror stories about women who are at their wits end when they reach menopause. In my latest survey of over 1100 women, 96% of women said they weren’t prepared for menopause and 68% said they were shocked by it. But the good news is that published medical research clearly shows that menopause doesn’t have to be the beginning of the end of quality life, because, with a little science-based knowledge, it can be the beginning of a whole new fulfilling chapter in a woman’s life. For 28 years I have been successfully helping women become symptom-free and feel better than they can remember.
Whether women are suffering with frightening panic attacks and palpitations, melting with hot flushes, battling insomnia due to night sweats, aches and pains making them feel prematurely old, vaginal dryness and low libido taking sex off the menu, or scary brain fog, making dietary and lifestyle changes is a viable option for women at the time of their menopause.
Women usually hear about Hormone Replacement Therapy (HRT) but they are often not familiar with their alternative options.
Here are some of my top line recommendations for managing menopause naturally.
Research indicates that hormonal balance can be affected by the levels of nutrients in our body, and it’s widely acknowledged in the medical literature that women often have low levels of important nutrients.
One key nutrient to include is magnesium which we found to be in short supply in between 50 – 80 percent of women. When taken together with other essential nutrients, such as B vitamins, Vitamin D, calcium, zinc, and fatty acids, it has shown a positive influence on brain chemistry and hormone function. Good sources of magnesium include fresh fruit and vegetables, especially green ones.
Essential fatty acids like those found in vegetable oils and oily fish, like salmon, also play a big role in hormone health. Those who consumed a diet rich in omega-3s had less mood swings, better libido and far more energy.
Consume Mother Nature’s phytoestrogens throughout the day and evening to satisfy the needs of the oestrogen receptors in our cells. These plant foods have a molecular structure so similar to our own oestrogen, we can fool the brain into thinking we have normal levels of oestrogen again resulting in the thermal surges we know as hot flushes and night sweats disappearing altogether. Phytoestrogen has been hailed by many as the natural alternative to HRT, and can be found in everyday foods like soya, flax seed, and supplements of red clover.
As much as we try, it’s not always possible to achieve all the nutrients we need by diet alone. That’s why I recommend scientifically based supplements that support your body nutritionally. Not all supplements contain what they say on the label so it’s important to make wise and informed choices taking products that have been through clinical trials and been shown to be both safe and effective.
Exercising regularly releases the happy hormones called Endorphins which helps relieve menopause symptoms making irritability and mood swings easier to cope with. Even going for daily walks or doing some yoga stretches can help keep your body functioning well. As a bonus, exercise helps to speed up our flagging metabolism at midlife, burning up fat rather than it setting around our middle.
Relaxation techniques such as deep breathing, visual imagery, and mindfulness can help to significantly reduce hot flushes and relieve other menopausal symptoms including anxiety, insomnia and fatigue.
Taking these tips on board can help relieve your symptoms, leaving you feeling happier, more focused, less irritable and much more like your old self.