Putting the ‘pause’ into menopause

MENOPAUSE may be the brunt of many jokes but for a lot of women there is nothing funny about living through this life-altering life stage.

Though the reality of the physiological and psychological changes may not be something to look forward to, UK nutrition expert Patrick Holford says that armed with a few lifestyle changes, dietary “know-how” and the right mind set, you can naturally put the “pause” on your menopause.

Dealing with those dreaded hot flushes

Cool down hot flushes by taking natural phytoestrogen supplements. Soya, red clover and chickpeas as well as fermented sources of soy – such as miso, tempeh, natto and tamari are foods with a good source of isoflavons which can dramatically decrease the occurrence of hot flushes.

Be wary of highly processed forms of soya as they have very little of the plant-based substances. Vitamins C, E and essential fats can also help with relieving menopausal symptoms.

Choose a Vitamin C supplement that contains berry extracts rich in bioflavonoids, as evidence indicates that these can also help.

Black Cohosh is another helpful herb as it decreases hot flushes as well as insomnia, sweating and anxiety. Take 50mg a day three months on, one month off. Avoid it if you are taking liver toxic drugs or have a damaged liver.

Agnus-castus (chasteberry) can also help with hot flushes. Its therapeutic powers are attributed to its indirect effects on decreasing oestrogen levels while increasing progesterone and prolactin, which lowers oestrogen levels. 4mg a day, as was used in most trials and research on this herb, is suggested.

Exercise

Another vitally important component in managing menopause is regular exercise and breathing deeply. The basic principle of all breathing exercise is to use your diaphragm, rather than the top of the chest as we tend to do when we are anxious.

The diaphragm is the dome-shaped muscle at the bottom of the lungs. Trials have shown that this type of breathing can reduce the frequency of hot flushes by about 50%.

The moody blues

Regular exercise, a low-GL diet and the right nutrients are essential for calming moods and emotions often associated with menopause. Ensuring your daily diet includes essential fats in the form of oily fish and nuts and seeds, such as flax or pumpkin.

The St John’s Wort plant has powerful anti-depressant qualities and at the same time can relieve the symptoms of headaches and fatigue. For best results, combine with Black Cohosh.

Insomnia

Women tend to sleep less as they get older and often more so during menopause. So if you have a habit of waking up in the early hours, do something creative rather than worry about losing sleep.

Meditation is a restful way to spend this time. To fight insomnia, avoid caffeine and take a supplement which combines 5-HTP, magnesium and calming herbs at least an hour before you go to bed.

Menopausal joint pain

Weight management through regular exercise and Patrick’s low-GL diet is key to easing painful joints often experienced during menopause. Food intolerances may become more prevalent during menopause.

Wheat and dairy are the most common offenders. Supplements such as Vitamin B6 may help to soothe painful joints, as will avoiding red meat, dairy and wheat or gluten products. Try rubbing progesterone cream directly onto the painful joint or tissue.

Preventing memory loss

If you are worried about memory loss as you age, it is important to eat well to prevent this from happening. However, even this may not provide enough nutrients – especially B12 – which is increasingly poorly absorbed as you age.

All evidence suggests that both age-related memory loss and Alzheimer’s is, in almost all cases, completely preventable if you follow the right diet, take the correct supplements and have a healthy, active lifestyle.