Menopause Minute: Nutrition, Supplements & Herbs

#MenopauseMinute | No. 8 | Story from drweil.com

In last weeks Menopause Minute Registered Dietitian, Halle Saperstein, reminded me/us that what you eat in menopause, can make a big difference in how you experience symptoms.

“When estrogen levels begin falling, we have to be more mindful of what we eat and how much we eat. We also have to make sure we’re getting a wide variety of nutrients to protect our bones and vital organs” — Saperstein

Because I think food and health go hand-in-hand I’m delving deeper into the food/body connection during menopause.

In the process I found some suggestions from Dr. Andrew Weil.

Soy foods. The isoflavones in soy foods help balance hormone levels and have some estrogenic activity. There is ongoing research about the safety and efficacy of isolated soy isoflavone supplements. While the initial results look promising, we currently recommend using natural soy foods rather than supplements. Choose from tofu, soy milk, roasted soy nuts or tempeh.

Flaxseed. Substances called lignins in flaxseed are important modulators of hormone metabolism. Grind flaxseed daily in a coffee grinder at home and use 1 to 2 tablespoons a day. (Definitely doing this one ASAP)

Dong quai. Dong quai (Angelica sinensis) is known both in China and the West for its ability to support and maintain the natural balance of female hormones. It does not have estrogenic activity. This is one of the herbs for menopause that should not be taken if a woman is experiencing heavy bleeding.

Black cohosh (Cumicifuga racemosa). One of the best-studied traditional herbs for menopause, black cohosh is used to help alleviate some symptoms of menopause, and is considered an effective hot flash remedy. Black cohosh seems to work by supporting and maintaining hormonal levels, which may lessen the severity of hot flashes. Many women report that the herb works well but it isn’t effective for everyone. While any therapy that influences hormonal actions should be a concern, black cohosh does not appear to have estrogenic activity and thus may be safe for women with a personal or family history of breast cancer.

Vitamin E. A daily dose of 400 IUs of natural vitamin E (as mixed tocopherols and tocotrienols) can help alleviate symptoms of hot flashes in some menopausal women.

B vitamins. This group of water-soluble vitamins may help women deal with the stress of menopausal symptoms.

Read more of Dr. Weil’s tips and advice HERE.

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