Our diet plays an important role in helping us to maintain our health and strength during menopause. Eating a wide range of healthy foods is important, as is drinking plenty of fresh water as well as maintaining gentle exercise, where possible, in the fresh air.
The following are some guidelines as to a recommended menopause diet. While you are finding herbs that help you with menopause symptoms, also ensure that your diet is rich in the following foods which can help you to maintain your health and strength during menopause:
- Vitamin D
- Fatty Acids
- Wheat germ
- Vitamin E
- Plus drinking plenty of fresh water
- Plus ensure you are getting gentle, regular exercise in sunlight
During Menopause, you may need to take calcium supplements as well as eating plenty of calcium in your diet. It is important to exercise your body and use herbs that will help you build stronger bones.
For more information about the importance of calcium in your bones click here.
Calcium Rich Foods
Cow's milk, cheese, yoghurt, tofu, spinach, dried figs and many other foods supply us with a rich source of calcium. It is sensible to ensure that you increase your calcium rich foods during menopause.
Calcium and Vitamin D
Calcium and Vitamin D work hand in hand. Vitamin D is needed for proper calcium absorption and Vitamin D works with calcium to build strong bones and teeth. Without adequate supplies of calcium and Vitamin D, bone thinning can occur. The body uses calcium once it has been extracted from the foods we eat through the digestive process.
Vitamin D is a fat-soluble vitamin and one of the places that it is stored in the body is the fat tissues underneath the skin. Direct sunlight on the skin activates the production of Vitamin D. Vitamin D is needed for bone growth and repair and is especially important in the elderly, children and women passing through their menopause.
Taking an Acidophilus supplement may also be beneficial. Acidophilus or ‘acid-loving milk-bacterium’ is one type of Probiotic and sometimes refers to a combination of Acidophilus with other beneficial bacteria. Acidophilus has many health benefits, some of which have been known about for thousands of years including:
- Preventing the growth of potentially harmful bacteria
- Keeping the intestine clean
- Helping to produce Vitamin K
- Eliminating bad breath, flatulence, constipation and excessive body odour
- Improving the complexion
- Relieves fatigue and red eyes
- Guarding against intestinal upsets
Fatty acids are considered to be the ‘good fats’ and can be used for energy by most types of cells. They are found in oils and other fats that make up different foods. Flaxseed Oil is also high in Omega-3 fatty acids and is unsurpassed in bodily and health benefits for women passing through menopause.
The body needs fatty acids to maintain its health, assisting in a number of ways:
- Helping to prevent premature aging and to maintain a healthy skin.
- Transporting oxygen around the bloodstream.
- Developing cell membranes and maintaining the strength and function of the cell membranes.
- Maintaining the strength of organs and tissues.
- Fatty acids assist in blood clotting and helping to maintain blood pressure.
- It is advisable to avoid the stimulating drinks with caffeine such as coffee and black tea.
Practice deep breathing exercises every day to increase your oxygen intake.
Types of Fatty Acids
Essential Fatty Acids – such as Omega-3 and Omega-6 are called essential, as the body cannot make them. The body can produce Omega-9, but the other 2 have to be included in one’s diet either by natural foods or by natural supplements. However, it is important to discuss all supplements with your professional health practitioner before you begin taking them.
If you have to take antibiotics during your Menopause, the levels of probiotics in your gut will plummet and your herbal allies will not work as well, so plan on keeping your diet “gut-bacteria” healthy.
Probiotics are live microbial organisms naturally present in the gut. The word "Probiotic" simply means “for life” which explains why these nutrients are so important. Probiotics are considered beneficial and are sometimes referred to as ‘friendly’ bacteria. Live yoghurt provides a good supply of probiotics.
Taking a tonic to aid digestion and increase energy can also be helpful. The following herbs helps to promote a healthy digestion:
Vitamin E, Wheatgerm Oil & Superfood
Supplements such as Vitamin E, Wheat Germ Oil and Superfood are useful to increase food absorption. Juice your fruits and vegetables to obtain more of the concentrated vitamins and minerals that your body now needs.
Gentle, Regular Exercise & Sunlight
Spend at least 20 minutes per day walking or performing weight-bearing exercise in sunlight to increase your production of Vitamin D. Vitamin D is essential to bone production and exercise is beneficial to overall health.