Eat Well: In certain cultures, hot flashes are pratically unknown. It is generally true that women in these cultures eat foods rich in beneficial phytoestrogens. For example, epidemiological studies suggest an association between a positive, trouble-free menopause and the consumption of large amounts of soy. This is the case in Southeast Asia - where soy proteins comprise from 20% to 60% of daily protein intake. Lignans, phytoestrogens that are found in flaxseed oil and unprocessed olive oil, may also have a protective effect. You should also eat fresh, organic vegetables, fruits, cereals, beans, whole grains and small portions of fish or hormone-free chicken. Increase fluids and eat low-fat dairy foods. Avoid fatty meats, sugar processed foods, fried foods, and chemicals. Adequate calcium intake - 1,500 mg per day - is crucial.
Use Supplements: Source Naturals PROGESTERONE CREAM is an excellent complement to HOT FLASH. Progesterone levels decline sharply during menopause. This cream helps restore hormone balance, to releive fatigue, irritability, and mood swings. Each ounce contains 500 mg of progesterone. To be sure you are covering all your nutritional bases, you should take a good daily multiple like Source Naturals MENOPAUSE MULTIPLE, especially designed for women 40+ years old.
Maintain a Healthy Weight: Women who are overweight have an increased risk of heart disease, while those who are thin or underweight are more susceptible to osteoporosis and hot flashes.
Rest and Relax: It is important to get adequate sleep, take naps if you feel tired, and avoid stress. Meditation and yoga can be helpful in reaching a state of calm.
Take Care of Your Skin: A 1997 study of 3,875 postmenopausal women documented the relationship between low estrogen levels and skin dryness and loss of elasticity. For beautiful skin during menopause, a healthy diet (see above) is crucial. Research has associated wrinkling with the consumption of full-fat dairy products, butter, margarine, fatty meats and sugar. Drink lots of water - at least 1.5 liters daily. Water flushes out wastes, and acts as an internal moisturizer, keeping skin hydrated and supple. Spring water is benificial since it contains trace minerals vital to healthy skin. For radiant skin, you should also try Souce Naturals SKIN ETERNAL CREAM. This advanced skin care cosmetic recharges and revitalizes delicate skin.
Keep Cool. Avoid triggers such as spicy foods, caffeine, alcohol, overheated rooms, hot beverages and stress. Wear layered clothing, and choose natural fabrics, such as cotton or wool.
Stay Active: Exercise benefits the heart and bones, helps regulate weight and contributes to overall well-being. Weight-bearing exercises are especially important for increasing bone mass. Kegel exercises (tightening and relaxing of the pelvic muscles) can improve bladder control, and may enhance sexual pleasure.
Try Complementary and Alternative Medicine (CAM): Alternative therapies - herbal remedies, acupuncture, massage, chiropractic, naturopathic medicine and much more - can help you cope with the physical and emotional changes of menopause.
References:
Bradley, P.R. (ed.). 1992. British Herbal Compendium, 1:34-36.
Cassidy, A. et al. 1994. American Journal of Clinical Nutrition, 60:333-340.
Faure, Evelyne Drapier et al. 2002. Journal of the North American Menpause Society. 9(5):329-334.
Knight, D.C. & J.A. Eden. 1996. Obstetrics & Gynecology, 87:897-904.
Kronenberg F, and A. Fugh-Berman. 2002. Annals of internal Medicine. 19;137(10):805-13
Morazzoni, P. et al. 1998. Fitoterapia, LXIX (Suppl. al No. 5):47-8.
Writing Group for the Women's Health Initiative. 2002. Journal of the American Medical Association, 298(3):321-329.
