Menopause food ideas

Want a better menopause than your mom had? Here’s a simple, easy tasty tip: start eating food and herbs that work with your body’s estrogen production now! Phytoestrogenic food and herbs help your body avoid dramatic crashes in estrogen levels that have been linked to more intense hot flashes and other menopause symptoms. Every day eat herbs and foods that can ease the effects of your ovaries’ irregular declining estrogen production during your menopause transition years.

 Millions of American women suffer from hot flashes during menopause, but not many realize that diet can have a lot to do with it. During menopause, women are undergoing hormonal changes that can disrupt sleep, stress them out and make them tired, three things also associated with weight gain. Willpower goes down the tube when people are stressed and they will not do all the good things they should do be doing like eating properly and exercising. It all can add up to the muffin top effect: that shift of weight to the abdomen that makes clothes fit poorly, if at all, and that stresses out a woman every time she gets dressed.

 Everyone does not want to take hormones as they are going through menopause.  Many people do not want to be on a handful of supplements for that matter.  I have developed suggestions to help women incorporate recipes into their diet, that contain hormone and mood balancing properties.

Some examples:

*Flaxseeds are estrogenic, and contain essential fatty acids that are good for skin.
*Horny goat promotes healthy libido.
*Lavender is a calming, relaxing herb.
*Snack bars fortified with soy phytochemicals for hot flashes in menopausal women

There are two main types of phytoestrogens – and some foods have both: (1) isoflavones (cooked beans (e.g. yellow split peas, black turtle beans, red kidney beans and red lentils), whole grains, leafy greens (cooked parsley, nettle, cabbage, broccoli, kale, mustard greens, collards, lamb’s quarters, seaweeds and rhubarb stalks, tofu) and (2) lignans (flaxseeds and other edible seeds, whole grains, seaweed (alaria, dulse, hijiki, kelp, kombu, nori, wakame), fruit & berries)

Try to incorporate some of the following items into your diet.  They are all mentioned in my upcoming e-book "Why is my Head on Fire", which includes recipes and supplement ideas for women trying to make the transition naturally.  We want this to be a smooth transition.

Check back often, as I update this blog as new products emerge.






Flaxseeds   Earl grey 


 Spirulina ORGANIC SPIRULINA POWDER

 Damiana damiana tea bag

 Long Life Horny Goat Triple Leaf Horny Goat tea

 Hibiscus tea The Republic of Tea, Natural Hibiscus, 36-Count


 Wheatgrass Dr Wheatgrass Supershots 5.07fl.oz. - Wheat Grass Juice in a Bottle, Invented By a Medical Doctor and Proven to Work, Pure, Concentrated and Natural - No Alcohol


Beneficial phytoestrogenic herbs include borage, evening primrose oil, licorice root, nettles, fennel, red clover, black cohosh, vitex, false unicorn root, elder, fenugreek seeds, dandelion, Honduran sarsaparilla, kudzu root, Lady’s Slipper, Liferoot, passionflower, sassafras, sweet briar, verbena. (If you decide to experiment with these herbs, do your research because some of them can promote excessive bleeding during menstruation.)


 Dong Quai Tea Dong Quai Herbal Tea 20 Bags


Other phytoestrogenic foods include apples, berries, dried beans, lentils & chickpeas, carrots, cherries, flaxseeds, garlic, grapefruit, onions, peas, dried sea vegetables, sweet potatoes, oats, pears, rice bran, sesame seeds, whole grain rice and oats, extra virgin olive oil, and many other fresh fruit and veggies.

 Dried berries Freeze dried fruit snack


Oatmeal

What oatmeal can do for you:
Organic Flax Oatmeal Lower cholesterol
Keep you full longer and thus keep hunger pangs at bay
Help to keep your bowel clean
Stabilize blood sugar levels
Rich in E vitamin- an antioxidant that removes free radicals responsible for premature aging

Lavender is particularly effective for symptoms which may go hand-in-hand with menopause – such as stress, anxiety, muscular and rheumatic pains, digestive disorders and has even been shown to smooth out mood swings and depression. Best of all, aromatherapy is a proactive, natural and non-invasive way to enhance the body’s natural ability to balance, regulate, heal and maintain itself.

Lavender dressing Lavender Vinaigrette with hints of Balsamic and Lime Dressing

Lavender sprigs  Culinary Lavender 4 oz.

Progesterone cream Emerita Pro-Gest Natural Progesterone Cream, Paraben-Free, 4-Ounce Tube

What you need to know about low progesterone and progesterone cream

What you need to know About Progesterone Cream

Q: Why do women need progesterone?

A: Is a precursor of other sex hormones, including estrogen and testosterone.
Maintains secretory endometrium (uterine lining).
Is necessary for the survival of the embryo and fetus throughout gestation.
Protects against fibrocystic breasts.
Is a natural diuretic.
Helps use fat for energy.
Functions as a natural antidepressant.
Helps thyroid hormone action.
Normalizes blood clotting.
Restores sex drive.
Helps normalize blood sugar levels.
Normalizes zinc and copper levels.
Restores proper cell oxygen levels.
Has a thermogenic (temperature raising) effect.
Protects against endometrial cancer.
Helps protect against breast cancer.
Builds bone and is a protective against osteoporosis.
Is a precursor of cortisone synthesis by adrenal cortex.
Helps protect against excessive hair loss.
Encourages new hair growth.


Q: Are there special needs for postmenopausal women?

A: Progesterone is needed in hormone replacement therapy for menopausal women for many reasons, but one of its most important roles is to balance or oppose the effects of estrogen. Unopposed estrogen creates a strong risk for breast cancer and reproductive cancers.

Estrogen levels drop only 40-60% at menopause, which is just enough to stop the menstrual cycle. But progesterone levels may drop to near zero in some women. Because progesterone is the precursor to so many other steroid hormones, its use can greatly enhance overall hormone balance after menopause. Progesterone also stimulates bone-building and thus helps protect against osteoporosis.

Q: What is progesterone?

A: Progesterone is a steroid hormone made by the corpus luteum of the ovary at ovulation, and in smaller amounts by the adrenal glands. Progesterone is manufactured in the body from the steroid hormone pregnenolone, and is a precursor to most of the other steroid hormones, including cortisol, androstenedione, the estrogens and testosterone.

In a normally cycling female, the corpus luteum produces 20 to 30 mg of progesterone daily during the luteal phase of the menstrual cycle.

Q: Why not just use the progestin Provera as prescribed by most doctors?

A: Progesterone is preferable to the synthetic progestins such as Provera, because it is natural to the body and has no undesirable side effects when used as directed.

If you have any doubts about how different progesterone is from the progestins, remember that the placenta produces 300-400 mg of progesterone daily during the last few months of pregnancy, so we know that such levels are safe for the developing baby. But progestins, even at fractions of this dose, can cause birth defects. The progestins also cause many other side effects, including partial loss of vision, breast cancer in test dogs, an increased risk of strokes, fluid retention, migraine headaches, asthma, cardiac irregularities and depression.

Q: What is estrogen dominance?

A: The term "estrogen dominance," is used to describe what happens when the normal ratio or balance of estrogen to progesterone is changed by excess estrogen or inadequate progesterone. Estrogen is a potent and potentially dangerous hormone when not balanced by adequate progesterone.

Both women who have suffered from PMS and women who have suffered from menopausal symptoms, will recognize the hallmark symptoms of estrogen dominance: weight gain, bloating, mood swings, irritability, tender breasts, headaches, fatigue, depression, hypoglycemia, uterine fibroids, endometriosis, and fibrocystic breasts. Estrogen dominance is believed to contribute to cancer of the breast, ovary, endometrium (uterus), and prostate.

Q: Why would a premenopausal woman need progesterone cream?

A: In the ten to fifteen years before menopause, many women regularly have anovulatory cycles in which they make enough estrogen to create menstruation, but they don't make any progesterone, thus setting the stage for estrogen dominance. Using progesterone cream during anovulatory months can help prevent the symptoms of PMS.

We now know that PMS can occur despite normal progesterone levels when stress is present. Stress increases cortisol production; cortisol blockades (or competes for) progesterone receptors. Additional progesterone is required to overcome this blockade, and stress management is important.

Q: What is progesterone made from?

A: The USP progesterone used for hormone replacement comes from plant fats and oils, usually a substance called diosgenin which is extracted from a very specific type of wild yam that grows in Mexico, or from soybeans. In the laboratory diosgenin is chemically synthesized into real human progesterone. The other human steroid hormones, including estrogen, testosterone, progesterone and the cortisones are also nearly always synthesized from diosgenin.

Some companies are trying to sell diosgenin, which they label "wild yam extract" as a medicine or supplement, claiming that the body will then convert it into hormones as needed. While we know this can be done in the laboratory, there is no evidence that this conversion takes place in the human body.

Q: Where should I put the progesterone cream?

A: Because progesterone is very fat-soluble, it is easily absorbed through the skin. Just massage a dime-size dollop of cream (about 1/4 to 1/2 teaspoon) into your skin. Try your wrists, arms, thighs, tummy-whatever you like. Do that twice a day for 21 days, then rest for the next seven, and you're on your way to natural peri/menopausal balance. Or if you're looking for help with PMS balance, use 14 days on and 14 off.

Q: What is the recommended dosage of progesterone?

A: For premenopausal women the usual dose is 15-24 mg/day for 14 days before expected menses, stopping the day or so before menses.

For postmenopausal women, the dose that often works well is 15 mg/day for 25 days of the calendar month.



Q: How safe is progesterone cream?

A: During the third trimester of pregnancy, the placenta produces about 300 mg of progesterone daily, so we know that a one-time overdose of the cream is virtually impossible. If you used a whole jar at once it might make you sleepy. However, it is usually recommended that women avoid using higher than the recommended dosage to avoid hormone imbalances. More is not better when it comes to hormone balance.

Q: Wouldn't it be easier to just take a progesterone pill?

A: Since 80% to 90% of the oral dose is lost through the liver, the transdermal cream rather than oral progesterone should be considered. Thus, at least 200 to 400 mg daily is needed orally to achieve a physiologic dose of 15 to 24 mg daily. Such high doses may create undesirable metabolites and unnecessarily overload the liver.

Q: What other types of ingredients would be in a natural OTC progesterone cream?

A: Aloe Vera Oil has softening, healing, antimicrobial, and anti-inflammatory properties. Its moisturizing ability is its most widely recognized characteristics. Aloe vera penetrates the skin, supplying moisture directly to the tissue.

Avocado Oil may mobilize and increase the collagen of connective tissue; given the highest ranking by the Encyclopedia of Chemical Technology for sunscreen effectiveness. Avocado oil enjoys the highest penetration rate among similar oils.

Carrot Oil used since the sixteenth century for skin diseases due to its believed cleansing, depurative, and draining properties. This carotene-rich emollient has been indicated for acne skin conditions, dermatitis, skin irritation, skin rashes, and wrinkles; derived from the carrot root.

Lemon Grass Oil is considered astringent and tonic. Lemon grass oil is the volatile oil distilled from the leaves of the lemon grasses.

Natural Glycerin is used as a moisturizer and humectant to replace moisture in the skin.

Rosemary Extract is a natural preservative.

Natural Progesterone derived from Mexican wild yam root. These sterols are processed through several fermentation steps to yield progesterone which is identical to the progesterone which is produced by the human body.

Vitamin A Palmitate is known as a skin “normalizer.” It acts as an antikeratinizing agent, helping the skin stay soft and plump. Clinical studies with vitamin A palmitate indicate a significant change in skin composition with increase in collagen, DNA, skin thickness, and elasticity. Vitamin A palmitate’s stability is superior to retinol.

Vitamin E is considered the most important oil soluble antioxidant and free radical scavenger. As a moisturizer, vitamin E is well absorbed through the skin; derived from alfalfa and wheat.

Female Balance Ultimate

Female Balance Ultimate



It helps you feel healthy, balanced and relaxed - all month long, all life long! 

Female Balance, a dietary supplement, packed with nutrients, botanicals and other herbal blends helps support a woman's hormonal system and brings balance back to a woman's life.Whether there is a problem with PMS, menopause and most other concerns in women’s health, Symmetry's specially formulated dietary supplement works to help take care of the problems and maintain a healthy balance in women's lives.

The menopausal phase of a woman's life starts when her body begins to decrease its estrogen production. This transition process varies for each woman and can include hot flashes, headaches and mood swings. Female Balance is a unique combination of plant based wild yam, dong quai, and essential fatty acids that’s combined with potent vitamin B-6 to support the female body's natural ability to maintain proper hormonal function, health, energy, and overall well being.

NATURAL INGREDIENTS

Wild yam root extract: The active ingredient in wild yam root is a naturally occurring substance called progesterone, which is the primary precursor hormone for estrogen, cortisone, and aldosterone. Wild yam is also helpful in soothing occasional cramps.
Dong quai: A traditional Chinese herb, dong quai contains phytoestrogens (plant estrogens) to promote increased circulation and healthy function of the endocrine system.
Vitex angus cactus extract (Chaste berry): Chaste berry supports balanced hormone levels by supporting healthy levels of prolactin, a hormone that stimulates milk production during pregnancy from the pituitary gland. High levels of prolactin may be a factor in PMS and menstrual irregularity.

Herbs that are well-noted for promoting female hormone balance 

BLACK COHOSH

One of these herbs is Black Cohosh,  which is known as both Actaea racemosa and Cimicifuga racemosa.  Black Cohosh has traditionally been used as a popular Native American and folk remedy for female ailments.  Black cohosh contains natural phytoestrogens [plant estrogens] and is well-noted for its antispasmodic properties and its ability to increase blood flow to the uterus; thereby reducing particularly painful cramps. It is also used to stabilize female hormone levels, which addresses the following premenstrual syndrome [PMS] symptoms:   

Painful Menstrual Cramps
Irregular Periods
Low Sex Drive [Low Libido]
Headaches 
Dizziness
Depression
Female Anxiety 
Nervousness.
Mood Changes
Muscle Pains

Black Cohosh is also a popular natural alternative to synthetic hormone replacement therapy (HRT).  It is used for many symptoms that frequently accompany perimenopause and menopause, including:  

Hot Flashes
Night Sweats
Vaginal Dryness
Vaginal Atrophy [Loose Vaginal Muscles]

WILD YAM

Another potent herb used for female hormone balance is Wild Yam, also know as Dioscorea.  It  is used in labs to convert into the ovarian hormone progesterone. However, in its natural state without conversion, it contains the natural plant hormone diosgenin which is similar in structure to progesterone as well as to the adrenal hormone DHEA. The plant hormone diosgenin nourishes female organs and has a balancing effect upon the body’s hormones similar to the effects of DHEA and progesterone. Wild yam can help to overcome the negative effects of declining levels of DHEA and progesterone that usually begin to occur at around age 25-30. Natural plant hormones such as diosgenin are safer to take long term than are synthetic or animal forms of hormones. Its anti-spasmodic and anti-inflammatory properties are useful for reducing intense menstrual cramps.  Wild yam is used for the following PMS symptoms: 

Infertility

Menstrual Cramps 

Loss Of Sex Drive

Hot Flashes

Headaches

Fatigue

Depression

GINSENG

Modern Day Uses of Ginseng
In the Western world, ginseng´s uses are the subject of extensive scientific trials. Such trials aim to test the efficiency of ginseng in treating specific modern day ailments. Some of these include:
As an Energizer: To assist the body's natural capacity to heal. For this reason, both the American and Asian ginseng are often used in the process of rehabilitation for people recovering from injury or illness.

As Treatment for Sexual Dysfunction Problems: As a renowned stimulant, red ginseng is often used to help correct sexual dysfunction.
For Treating Menopause Symptoms: Ginseng has differing results depending on the person taking it. Despite these varying effects, many women take ginseng to lessen the often agonizing symptoms of menopause.
Ginseng is sometimes prescribed to treat mental well-being because it is considered a "normalizer" and "energizer". It is also a proven reliever of fatigue, nervousness, and stress.

DONG QUAI

Another potent herb used for female hormone balance is  Dong Quai, also known as Angelica sinesis.  Dong Quai is well-noted for its reputation as a female tonic. It has both anti-inflammatory and antispasmodic properties.  It has the ability to increase blood flow to the uterus; thereby reducing particularly painful cramps. Coumarins are the active ingredients in dong quai, which dilate blood vessels and stimulate the central nervous system. When blood vessels are dilated, this causes an increase in blood flow throughout the body.  Coumarins also relax the smooth muscles of the uterus, which would help to explain the herb's traditional use for menstrual cramps.  It is not likely that Dong Quai has any direct estrogenic effects because it contains only 1/400th the estrogen that the prescription drug Premarin does, for example, and it may actually lessen the effect of a woman's own estrogen. However, Dong Quai does contain estrogenic substances that may exert some regulating effect on estrogen levels and on estrogenic biological mechanisms. These estrogenic substances stimulate the liver to process and excrete any excess estrogen and get female hormones back into balance again.  They seem to enhance estrogenic effects when estrogen levels are too low, and compete when levels are too high. This property substantiates how Dong Quai has become known as a menstrual tonic. Since PMS is thought to be partially caused by an estrogen excess, reducing the estrogen effect is very much an asset for female hormone regulation.  Dong Quai is used to promote uterine health by nourishing female organs and to stabilize female hormone levels, which addresses the following premenstrual syndrome [PMS] symptoms:   


Menstrual Cramps 

Irregular Menstrual Periods

Amenorrhea (Missed Periods) 

Menorrrhagia (Heavy Bleeding Or Prolonged Periods)

Endometriosis Pain

Inflammation 

Fatigue

Depression

Anxiety

Mood Swings

Headache


Dong Quai is also used to fight certain microorganisms, including the Candida albicans fungus, which is the primary causative agent in vaginal yeast infections, as well as genital herpes outbreaks. 

Dong quai is also used for menopausal symptoms, such as hot flashes and vaginal dryness. 


MACA

It has many medicinal problems and helps women in the menopause. Women who consume it in Peru, and have been doing so all their lives, do not experience the menopausal symptoms we experience in the west, like hot flushes, vaginal dryness and libido problems. In Peru it is eaten either raw or baked. and can also be used dried.
Experiments and research have been carried out on this powerful plant which reveal that not only does it help women in the menopause, but it increases libido

It can help with anxiety and mood swings, lack of energy and loss of memory, depression, insomnia, hair loss, gum disease, brittle hair and fingernails and many more symptoms.

Maca is recommended for fertility problems, sterility, and other sexual disorders.

If you have an overactive thyroid or Graves Disease, do not use MACA

CHASTEBERRY

Another very important herb used for female hormone balance is Vitex, also know as Chasteberry, Chaste Tree and Vitex agnus-castus.  PMS consists of various physical and emotional symptoms that occur in the second half of the menstrual cycle, after ovulation. The symptoms begin about mid-cycle and are generally the most intense during the last seven days before menstruation.  Vitex is probably the most important herb in relation to helping PMS. It works on the pituitary gland and has a balancing effect on the hormones especially in the second half of the cycle which is why it is such an important herb for PMS symptoms.  It has historically been used to maintain a healthy menstrual cycle by assisting with restoring a normal estrogen-to-progesterone balance. With prolonged usage, it is possible that it can totally reverse the premenstrual syndrome, which has been linked to abnormally high levels of estrogen, especially if symptoms tend to disappear when menstruation begins. It is specifically used to assist the body to secrete progesterone. Low progesterone levels during childbearing years produce the following PMS symptoms:

Fibroid Tumors

Ovarian Cysts 

Frequent Periods

Heavy Bleeding During Periods

Lack Of Ovulation

Missed Periods  

Headaches

Acne

Breast Tenderness

Backache

Bloating

Fatigue

Cravings For Sweets

Feelings Of Anxiety

Irritability

Depression

Mood Swings

Tearfulness

Libido Imbalance [Sex Drive Too High Or Too Low]

Difficulty Concentrating

Difficulty Handling Stress

Vitex is also used for menopause symptoms, such as hot flashes and vaginal dryness.

HORNY GOAT (EPIMEDIUM)

Animal studies have shown that epimedium may function a bit like an adaptogen (such as cordyceps, rhodiola, ashwagandha, and ginseng) by increasing levels of epinephrine, norepinephrine, serotonin, and dopamine when they are low (an energy-promoting effect), but reducing cortisol levels when they are elevated (an anti-stress effect). There is also evidence that epimedium can restore low levels of both testosterone and thyroid hormone (bringing low levels back to their normal levels) - which may account for some of the benefits of epimedium in improving libido (sex drive). Animal studies using epimedium have shown a reduction in bone breakdown, an increase in muscle mass, and a loss of body fat-each of which may be linked to the observed return of abnormal cortisol levels back to normal values (and rhythm).

Horny Goat Weed may have other effects as well. Some use the plant as a natural energy booster. Some studies indicate that Horny Goat Weed may increase osteoblastic activity in the bones, which would help prevent osteoporosis.  Others have shown that the weed may help regulate cortisol, testosterone, and thyroid hormone levels in the body.

Menopause
A study tested the estrogenic activity of 32 herbs used for menopause. Epimedium brevicornum, was one of the highest estrogenic activity.


Comparison to other products I have seen my patients take:

Macafem is a non-prescription tablet that claims to reduce the symptoms of PMS, menopause, reduced libido and infertility with natural herbs that balance hormones. The company says its product will keep the body’s hormones balanced in a safe and natural way. This product lists one ingredient: Maca
A one month supply costs $29.99

It is important to remember that maca does not itself contain any hormones, but its action on the body jogs the pituitary into producing the precursor hormones which ultimately end up raising estrogen, progesterone and testosterone levels, as well as helping to balance the adrenal glands, the thyroid and the pancreas.
Female Balance Ultimate also contains Maca. Female Balance contains 24 ingredients. I find that 24 herbs and vitamins working together have a better effect than one herb alone.
Female Balance Ultimate has been independently tested by Brunswick labs for potency and purity.

FertilAid for Women is designed to promote the balance of hormones that play a central role in menstrual health and regular ovulation, supporting a woman’s reproductive organs and the development of reproductive tissues." FertilAid for Women provides:
• A "Fertility-Enhancing" Formula: promotes regular ovulation and female hormonal balance. 
• Natural, scientifically-validated herbal ingredients, including chasteberry. A one month supply costs $28.95

Like the above product, Female Balance Ultimate Contains Chasteberry. Female Balance contains 24 ingredients.
Female Balance Ultimate has been independently tested by Brunswick labs for potency and purity.

Instructions:

With a proprietary herbal formula that includes chasteberry (vitex), red clover blossom, can help restore hormonal balance while supporting overall reproductive wellness. Each bottle contains a one-month supply. It may take up to 3 months to fully realize the benefits. Do not take if you are taking fertility drugs (such as Clomid). If taking Female Balance Ultimate for fertility purposes, use during menses, or if not menstruating, discontinue once pregnancy test is positive.

If taking Female Balance Ultimate for PMS, one can take it daily, or it can be taken just for the days that symptoms are noted, if this can be predicted.

As a dietary supplement, take 2 capsules in the morning, and 1 to 2 capsules in the afternoon or as recommended by your health care practitioner.

It is not unusual for the length of your menstrual cycle to change during the use of this product. The FDA has not evaluated any of these statements or this treatment and there is no guarantee of cure with this treatment. Results may vary.