Menopause is a natural cycle of a woman's evolution.
It marks the time when a women has not had a menstrual "moon" cycle for one year.
Long before periods end, estrogen production in the ovaries starts to fluctuate.
When you experience irregular periods, hot flashes, night sweats, mood swings, low libido, mental fogginess, or numerous others symptoms, you will know that your journey into menopause (peri-menopause) has begun.
The menopausal transition can last from one to five years and varies in intensity from person to person depending on one's overall condition.
How one experiences menopause is also affected by the values of the society one lives in.
Surgical removal of the ovaries, chemotherapy, radiation, tubal ligation, mumps, an autoimmune reaction, extreme weight loss, or severe stress may also bring on menopause.
Considering a natural approach to menopause feels like a safe place after the outcomes of the massive study of 16,000 postmenopausal women through the Women's Health Initiative in 2002.
This study overturned the general acceptance of Hormone Replacement Therapy (HRT) for long-term alleviation of menopausal symptoms.
It became clear, that the drug (HRT) is associated with a 26 percent higher risk of breast cancer, 41 percent higher risk of stroke, and 29 percent higher risk of heart attack.
A natural approach to menopause includes regular movements such as yoga and outdoor activities, as well as eating three healthy meals a day to maintain constant blood sugar levels.
A healthful diet improves overall well-being, whereas "junk food" can aggravate our system.
Adopting healthy, whole-foods habits early on will help prevent the hormonal roller coaster during menopause, and allows you to more fully embrace the gifts menopause brings.
Choose a healthy diet rich in phyto (plant) estrogens, calcium, vitamins, minerals, complex carbohydrates, and proteins to support your menopause.
To make shopping easier, I've put together a list of foods that trigger and foods that balance menopausal symptoms.
FOODS THAT TRIGGER MENOPAUSAL SYMPTOM o Sugar and refined carbohydrates.
Sweets, white breads and pastas, potatoes, soda, and other foods high on the glycemic index rapidly spike your blood sugar, which cause hormonal imbalances and symptoms like cramps, fibroids, and heavy bleeding.
Opt instead for "belly flab" friendly whole-grain foods such as sourdough bread, brown rice, and quinoa, as well as vegetables and fruits such as cabbage, squash, parsnips, carrots, and berries for your sweet tooth.
o Alcohol.
A 2006 study in the Annals of Human Biology found that drinking alcohol significantly increased the risk for hot flashes and night sweats in the nearly 300 menopausal women it examined.
o Caffeine.
Several studies have shown a correlation between caffeine consumption and poor sleep quality in menopausal or peri-menopausal women.
o Hot and spicy foods.
Hot, spicy foods like chili peppers, garlic, and curries, as well as hot beverages-all of which affect temperature regulation-can increase hot flashes.
o Red meat and dairy.
These foods can trigger cramps, endometriosis pain, and even arthritis in those sensitive to it.
FOODS THAT BALANCE MENOPAUSAL SYMPTOMS o Soy.
Although the debate about soy has swung back and forth, the bulk of the research suggests soy does, indeed, alleviate not only menopausal symptoms like hot flashes, mood swings, and migraines, but it also promotes bone formation and healthy skin, hair, and nails.
Try to get 50 to 150 mg of isoflavones a day, preferably from a traditional, whole-food or fermented source like miso, tamari soy sauce, natto, tempeh, or edamame beans, and tofu, or sometimes soy milk.
One serving of soy food usually contains about 30 mg of soy isoflavones.
o Flaxseeds.
Choose golden flaxseeds and grind them daily fresh with a coffee grinder.
Sprinkle the seeds on your cereal, or add them to smoothies aiming for several tablespoons per day.
Or choose flaxseed oil that still contains the lignans.
o Beans and Sprouts.
Pinto, lentils, and lima beans, and alfalfa and clover sprouts contain rich amounts of the phytoestrogen group coumestans.
Research shows they may offer relief for night sweats and hot flashes, especially when combined with other healthy whole foods.
o Omega-3 fatty acids.
These fats benefiting everything from brain, heart, joints, immune system, to hormonal balance, PMS, breast tenderness, and unhealthy skin, nails, and hair.
Shoot for about 1,000 mg of omega-3s a day.
Foods rich in them include hempseed, flaxseed, cold-water fish (such as sardines, anchovies, mackerel, and salmon), and walnuts.