MENOPAUSE
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Body System
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1. Vitamin B Complex: Vitamin B complex is vital for supporting one-carbon metabolism, a process crucial for maintaining hormonal balance. It aids in energy production and may help alleviate mood swings, fatigue, and other related symptoms.
2. Vitamin E: Vitamin E may help alleviate the intensity of hot flashes by reducing oxidative stress. Its antioxidant properties can regulate body temperature and provide relief from other symptoms like night sweats.
1. Monk's Pepper Extract: Monk's pepper acts as a phytoestrogenic remedy, mimicking or modulating estrogen activity to alleviate symptoms like hot flashes and mood swings, offering natural hormone support.
2. Wild Yam Extract: Wild yam helps balance hormones by boosting levels of estrone, estradiol, and SHBG, while reducing free androgen levels. This supports overall hormonal health and well-being.
3. Maca Root Extract Maca root helps regulate hormone production by decreasing FSH and increasing LH, stimulating estrogen and progesterone levels. This leads to significant relief from discomfort.
4. Broccoli Sprouts Extract: Sulforaphane (SFN) in broccoli sprouts supports women’s health by counteracting estrogen-related metabolic changes, promoting overall hormonal balance and well-being.
5. Black Cohosh Extract: Black cohosh, a selective estrogen receptor modulator, helps alleviate symptoms by influencing serotonin pathways and offering antioxidant protection. It also reduces nitric oxide production in brain microglial cells, supporting overall brain and hormonal health.
6. St. John’s Wort Extract: St. John’s wort helps manage mood swings, anxiety, and depression. When combined with Black Cohosh, it can offer enhanced relief from emotional symptoms.
7. Red Clover Extract: Red clover is rich in phytoestrogenic isoflavones that mimic estrogen in the body. It may help reduce hot flashes, night sweats, and also support bone health in women.
8. Soy Isoflavones: Isoflavones, as phytoestrogens, help reduce the severity of hot flashes and support bone and cardiovascular health, making them beneficial for women experiencing hormonal changes.
9. Evening Primrose Oil: Evening primrose oil, rich in gamma-linolenic acid (GLA), helps reduce hot flashes, breast pain, and inflammation, providing overall relief from hormonal symptoms.
10. Lavender Essential Oil: Lavender essential oil promotes relaxation and reduces anxiety, mood swings, and sleep disturbances. Its calming effects on the nervous system provide soothing relief from stress and improve emotional well-being.
11. Clary Sage Essential Oil: Clary sage oil mimics estrogen, helping to balance hormones and reduce hot flashes. Its natural hormone-regulating properties provide effective relief from common symptoms.
1. Flaxseed Oil: Flaxseed oil (including flaxseed flour and flaxseed oil), rich in lignans (phytoestrogens) and omega-3 fatty acids, helps balance hormones and may reduce hot flashes. It also supports cardiovascular health and reduces inflammation.
2. Apple Cider Vinegar: Apple cider vinegar, based on anecdotal evidence, may help regulate body temperature and balance blood sugar levels, offering potential relief from hot flashes and night sweats.
3. Blackstrap Molasses: Blackstrap molasses, rich in iron, calcium, magnesium, and potassium, may help reduce fatigue, hot flashes, and mood swings by supporting energy levels and bone health.
1. Acupuncture: Acupuncture may reduce hot flashes, night sweats, and mood issues by stimulating SP6 (Sanyinjiao), located above the inner ankle, and PC6 (Neiguan), found above the wrist on the inner forearm. These points help regulate hormones, improve blood flow, and promote relaxation.
2. Acupressure: Acupressure may alleviate hot flashes and anxiety by applying pressure to SP6 (Sanyinjiao), just above the ankle, and PC6 (Neiguan), near the wrist. These points support hormone balance and stress relief.
3. Aromatherapy: Aromatherapy with essential oils like lavender and clary sage helps alleviate hot flashes, improve sleep, and reduce anxiety by influencing the limbic system, which regulates mood and hormone production.
4. Ayurveda: Ayurvedic herbs like Ashwagandha and Shatavari help balance hormones and reduce hot flashes by supporting the endocrine system. These herbs also enhance mood and promote relaxation.
5. Hypnotherapy: Hypnotherapy helps reduce the frequency of hot flashes and improve sleep by promoting deep relaxation and altering the body’s response to stress, contributing to better symptom management.
6. Massage Therapy: Massage therapy reduces hot flashes, alleviates anxiety, and improves overall well-being by promoting relaxation, improving circulation, and balancing the nervous system.
7. Relaxation Techniques: Deep breathing and meditation help reduce stress, anxiety, and hot flashes by activating the parasympathetic nervous system, which promotes calmness and balances hormone levels.
8. Tai Chi: Tai chi improves mood, reduces anxiety, and enhances sleep through controlled movements and deep breathing. This practice promotes hormonal balance and mental well-being.
Supplements
Plant Extracts
Natural Compounds
Alternative Treatments
Symptoms & Signs
Causes
Aging
Books That You May Want To Read
How Nutrients Function
Herbal Extracts: Herbal extracts contain bioactive compounds with various medicinal properties, including antioxidant, anti-inflammatory, and antimicrobial effects. They have been used traditionally to support digestion, immunity, and overall health.
Vitamins: Vitamins are essential micronutrients that play diverse roles in supporting cellular processes, immune function, and overall health. They must be obtained through diet or supplementation to ensure proper bodily function.
Nutrients Explained In Nutritional Guide
Podcast Episodes To Listen To
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Functional Lab Tests That You Might Consider
References
Things To Do
To better manage the symptoms of menopause and to balance your health, follow these recommendations:
consume a whole-foods-based diet consisting of fresh vegetables, fruits, meat, fish, whole grains, and healthy fats.
Include a high-fiber, low-carb diet to better manage the symptoms of menopause.
eat a larger amount of foods containing calcium, such as leafy greens, broccoli, whole milk, cheese, cottage cheese, almonds, beans, dairy products, etc.
consume foods rich in vitamin D, such as fatty fish, liver, red meat, eggs, etc.
incoporate foods containing phytoestrogens, such as soybeans, chickpeas, berries, grapes, flax seeds, black and green teas, etc.
consume healthy fats such as olive oil, flaxseed oil, and coconut oil, and fats from whole foods such as avocados, fish, olives, nuts, and seeds.
Omega-3 fatty acids are essential for health and have cardioprotective effects, which are important during menopause and after the transition.
stay hydrated. Drink quality mineral water and teas.
Furthermore, apply the following:
maintain physical activity. Moderate-intesity exercises, such as aerobics and strength training, are recommended for women of post-menopausal age.
get quality sleep. Take care of proper sleep hygiene to promote a good night's rest.
manage the feelings of stress, anxiety, and depression by practicing mindfulness, meditation, and yoga.
Use natural and toxin-free cleaning supplies, body, hair, skin, and oral care products.
maintain a healthy weight, blood glucose levels, and blood pressure.
intermittent fasting, which can help manage weight and lower DHEA levels. Elevated DHEA is linked with an increased risk of developing breast cancer.
spend time in nature. Sun exposure provides vitamin D, which is essential during menopause.
Incorporate pelvic floor exercises to strengthen this region of your body. It will also help prevent incontinence symptoms.
For vaginal dryness, try natural lubricants, such as aloe vera gel.
Things To Avoid
During menopause, avoid the following:
processed, junk, and fast foods. They contain high amounts of trans fats, sugar, refined carbs, food additives, flavor enhancers, and preservatives. They are a direct cause of inflammation, weight gain, elevated blood pressure, and blood glucose levels.
If you experience hot flashes, stay away from spicy foods, hot drinks, alcohol, caffeine, sugar, candy, and desserts.
refined carbohydrates and starchy vegetables. They raise your blood glucose levels and can lead to weight gain.
foods and products you are allergic to or intolerant of. During menopause, it is not unusual to have new reactions to foods that our bodies have never reacted to.
Furthermore, steer clear of:
smoking, which increases inflammation and the risk of developing a disease.
binge drinking. Alcohol is associated with inflammation, disease development, and hot flashes.
A sedentary lifestyle increases the risk of mental health issues and weight gain.
stress, which impacts adrenal glands and hormone secretion.
endocrine disruptors found in conventional cleaning supplies, hair, body, and skin care products, household items [e.g. plastics], etc.
social isolation, which may contribute to feelings of anxiety and depression.
sleep deprivation, insomnia, and overtiredness.