This week has seen a high number of enquiries relating to that life changing symptom ‘Hot Flushes’.
Whether you are in your perimenopause or menopause it is likely you are experiencing one or more of the more common symptoms listed below. If you can identify at least one of the symptoms on the list, then carry on reading this post, it could change your life.
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- Decrease in menstruation/Absence of menstruation
- Hot flushes
- Night sweats
- Vaginal dryness
- Weight gain
- Dry skin
- Sore tender breasts
- Lack of concentration
- Memory problems
- Reduced libido or sex drive
- Reduced muscle mass
- Reduced bone mass
- Thinning hair
- …… there are many more……
You are unique and no two women will experience the same menopause, one thing that is common and causes the most concern are ‘Hot Flushes’ and night sweats. Many women restrict their daily activities as a result of severe flushes that prevent them from socialising and that in-turn brings further symptoms associated with the menopause such as depression and anxiety.
Managing ‘Hot Flushes’ is the focus of this post.
It is important that I mention here that I do not intend to diagnose or offer treatment, I am merely providing suggestions that have been successful for others. Always consult your medical practitioner prior to commencing any changes in your usual routine.
The menopause can occur at any age, though is more common in women 45+ and is a result of oestrogen levels falling which are necessary for regulating the menstrual cycle as it is the primary female sex hormone.
The menopause is a result of this change in hormone productivity and can cause many uncomfortable symptoms which can limit your daily activity.
These foods are for any woman who is in the perimenopause or menopause stage.
Flaxseeds – A true power food. They contain omega-3 fatty acids and lignans. They are said to have anti-oestrogen properties and are currently being studied in relation to their ability to prevent cancer.
How to add Flax seeds to your daily diet: Sprinkle on top of your yogurt, add to your smoothie or visit the internet to be inspired. I love this recipe for Flaxseed Crackers.
Now I know I typically advocate all things free from dairy and animal products, though I feel I must inform you of the powerful properties found in Bone broth. If you are truly experiencing extreme ‘hot flushes’ you should notice some relief after consuming bone broth every day. Symptoms should improve after 3-4 days. You need to maintain a regular intake, suggested maintenance intake is three servings a week.
It is excellent for joint health, collagen, flexibility and organ connective tissues. Bone broth has been traditionally used for many years to support prolapse of organs as it helps the connective tissues remain elastic and boost the collagen production.
Bone Broth is traditionally used to prevent prolapse of organs due to its acclaimed power of helping strengthen connective tissues that support organs within the body.
Bone broth also has been used to support healthy skin, hair, nails and reduce dry skin condition.
Many of you will know how much I love fermented foods. They are a true power house of probiotics that can help alleviate many common symptoms. Fermented foods contain natural probiotics and enzymes and the fibre in the vegetables supports your digestive system.
Sauerkraut is also a great source of vitamin C and K, potassium, calcium and phosphorous. Not only does it reduce inflammation it has been known to help reduce symptoms of depression.
Sauerkraut is the easiest to add to your daily diet and there are plenty of recipes on the internet.
A word of caution here – the shop sold Sauerkraut is often made with vinegar which restricts the growth of Lactobacillus.
Black Cosh is amazing to reduce night sweats.
Dong Quai has been used in traditional Chinese herbal medicine for many years and this herb has been shown to reduce hot flushes, insomnia and fatigue. Available in capsule form
The essential oil Ylang Ylang is great for massage, and is known to relax the nervous system.
It is a challenge to have a truly balanced diet that delivers all the essential nutrients for maximum cell function. There are many supplements known to support you during menopause, these are the more common ones:
Vitamin D3 – decreased levels of oestrogen during menopause can be boost by Vitamin D which helps support moods
Vitamin K2 – helps to protect against bone loss and brain health
Boron – helps prevent calcium loss and bone mass loss
Magnesium – can help promote sleep and improve mood.
Collagen – joint pain is common during the menopause, collagen can help reduce skin conditions and joint health