Menopause may be the brunt of many jokes but for many women, there is nothing funny about living through this life-altering stage. The reality of physiological and psychological changes may not be something to look forward to. According to UK nutrition expert, Patrick Holford, you can naturally put the “pause” on your menopause – armed with a few lifestyle changes, dietary know-hows and the right mind set.

According to UK nutrition expert, Patrick Holford, you can naturally put the “pause” on your menopause – armed with a few lifestyle changes, dietary know-hows and the right mind set.

Tips on how to naturally put the “pause” on menopause:

Dealing with those dreaded hot flushes
Cool down 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 isoflavones 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 to relieve menopausal symptoms. Choose a vitamin C supplement that contains berry extracts rich in bioflavonoids, as research indicates that these can also help.

Black cohosh is another helpful herb to take during menopause as it decreases hot flushes as well as insomnia, sweating and anxiety. Take 50mg per day – three months on, one month off – but avoid it if you are taking drugs for your liver or have a damaged liver.

Dong quai, a plant native to China, is another useful herb for combatting hot flushes and for balancing hormones but please be advised it can cause thinning of the blood so it is best to consult your GP beforehand.

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

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. So is ensuring that 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, and could be used to compensate for that lost sleep. 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 – and can be a cause or contributor to joint pains.

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.