How to remain healthy during menopause

by Jenna Pope It is no more difficult to remain healthy during menopause than at any other time of your life. With a few changes and considerations, you can have an active, satisfying life, with fewer menopausal symptoms. Menopause Diet: A diet rich in fruits and vegetables with extra oranges, lemons, melons and bananas is recommended. Dark leafy vegetables are beneficial to the menopause diet, especially cabbage, spinach, tomatoes, broccoli, and collard greens. Sweet potatoes are better than white potatoes, whole grains provide better nutrition than processed, refined grains. Fish is very good, especially the oily fish, like mackerel and salmon. Nuts, seeds, dried fruit, and unprocessed cooking oil are also recommended. Vitamins, Minerals, and Other Supplements: Women lose calcium during menopause, but taking calcium supplements will help replace it. Be sure to take Vitamin D because it helps you absorb calcium. Vitamin E will help to alleviate or lessen hot flashes and night sweats. Magnesium eases symptoms of irritability, anxiety, insomnia and mood swings. It also raises good cholesterol, lowers bad cholesterol, and helps with relaxation of the heart and other muscles. Foods containing magnesium are kelp, kale, escarole, almonds, wheat bran and cashews. Boron is a mineral that raises levels of estradiol, which is a form of estrogen. It also decreases the amount of calcium excreted in the urine and results in less bone loss. Foods high in Boron are cabbage, asparagus, figs, peaches, strawberries, almonds, prunes, and raisins. Theanine is an amino acid that helps to lessen stress. It triggers the production of the brain chemicals, GABA and dopamine, and the amino acid, tryptophan. These three chemicals help restore calmness and a feeling of overall wellbeing. One popular herb that is very helpful during menopause is Black Cohosh. It is a natural alternative to Hormone Replacement Therapy. It lessens hot flashes, headaches, heart palpitations, anxiety, depression, and vaginal dryness. Black Cohosh should be taken for no more than six months. Another herb, Agnus Castus, is helpful in balancing the body’s hormonal activity. Natural progesterone cream is very helpful in reducing hot flashes. It is sold over the counter, but the amount of progesterone in this cream varies from product to product. A cream containing 2% progesterone is recommended. Exercise: During menopause it’s important to exercise and do a little weight training to help regain muscle mass. The recommendation is at least 30 minutes on a treadmill three times a week, or other equivalent cardio exercise. Exercise has a huge side benefit. The brain chemical, dopamine, is released, bringing about a feeling of wellbeing. Dopamine neurotransmitters provide calming and relief from irritability, anxiety, and mood swings. Menopause is an important time for a woman, and she need not anticipate having a great deal of discomfort. All menopause symptoms are treatable, and if diet and exercise don’t relieve her symptoms, her doctor may prescribe hormone replacement therapy. Women no longer have to experience their mothers’ brand of menopause. They can lead active, full, satisfying lives with far less symptoms and minimal discomfort.

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