Menopause is the permanent cessation of menstruation due to loss of ovarian
function, which occurs on average at the age of 51 years old. The time period prior to menopause is referred to as perimenopause, when fertility wanes and menstrual cycles become more irregular. The time period after menopause is referred to as postmenopause.
Permanent cessation of menstruation before age 40 years old is referred to as early menopause or premature loss of ovarian function.
Signs and symptoms of menopause are due to hormonal imbalances and they include amenorrhea (lack of menstrual cycles), hot flashes, headaches, dryness of vagina (atrophic vaginitis), sleeplessness, bladder infections, cold hands and feet, poor concentration, mood swings, fatigue, osteoporosis, skin changes, anxiety, memory problems, decreased sexual drive, and palpitation.
Nutritional Supports:
Restricted Foods:
- Sugar.
- Saturated fats.
- Trans-fats.
- Fried foods.
- Processed foods.
- Alcohol. It depletes calcium from the body.
- Caffeine and caffeinated beverages. They lead to calcium loss through the kidneys.
- Nonorganic red meats.
- Carbonated drinks.
- Too much protein.
- Too much salt.
Recommended Foods:
- Drink plenty of water: at least 2 liters a day.
- Whole grains.
- Foods high in fiber: lentils and beans.
- Foods high in Omega-3: fish, flaxseed, hemp seed, chia seed, and walnuts.
- Fresh vegetables.
- Foods high in phytoestrogens: flaxseeds, tofu, miso, tempeh, soy milk, soy nuts, and soy beans.
- Foods high in flavonoids: berries and red grapes.
- Garlic and onions.
- Ginger.
- Wild yam.
- Citrus fruits. They contain a flavonoid called hesperidin, which helps with symptoms of menopause.
Recommended Supplements:
- Omega – 3 fatty Acids: 2 – 3 grams a day. They may help with hot flashes and atrophic vaginitis.
- French Maritime Pine Bark Extract: 100 – 200 mg a day. It can help with hot flashes and atrophic vaginitis.
- Black Cohosh Extract: 160 – 320 mg a day. Black cohosh contains triterpene glycosides (acetin and 27-deoxyacetin) and isoflavones and may help with symptoms of menopause, painful menstruation and painful intercourse.
- Blue Cohosh: 300 – 1000 mg a day, or as tincture 3 – 5 ml a day.
- Dong Quai Extract: 500 – 1500 mg a day.
- Vitamin E: 400 – 800 IU a day.
- Vitex (Chasteberry): 180 – 240 mg a day.
- Calcium: 1000 mg a day.
- Vitamin D: 2000 – 5000 IU a day.
- Grape Seed Extract: 50 -100 mg a day.
- Saint John`s Wort extract (containing 0.3% hypericin): 900 – 1800 mg a day. It helps with mood swings, anxiety and depression.
- Gamma Oryzanol: 300 mg a day. This plant sterol reduces symptoms of menopause especially hot flashes.
- Ferulic Acid: 50 -100 mg a day. This plant sterol reduces symptoms of menopause especially hot flashes.
- Hesperidin (500 – 1000 mg) combined with Vitamin C (1000 – 1500 mg a day): this combination reduces hot flashes. Hesperidin is a flavonoid found in citrus fruits.
- Ginseng: 600 – 1200 mg a day.
- DHEA (dehydroepiandrosterone): 50 mg a day. This product improves mood, sexual desire, and memory.
- Pregnenolone: 50 mg a day. It is a pro-hormone for progesterone and estrogen.
- Ipriflavone: 300 – 600 mg a day. This isoflavonoid supports calcium metabolism and improves bone density, preventing from osteoporosis.
- Sage: 3 – 5 grams a day. This herb reduces nighttime sweating and hot flashes.
- Multivitamins-Multiminerals: A high potency product.
- Digestive Enzymes: A full spectrum product.
- Probiotics: A product that provides 5 to 10 billion active organisms per serving.
Miscellaneous Suggestions:
- Liver detoxification.
- Colon cleansing.
- Exercise.
- Acupuncture.
