My personal journey with early menopause
I am happy to share my journey and learnings of the right foods to help with menopause. My battle is now ongoing through undiagnosed peri-menopause due to failed early detection resulting in low bone density. I reached early menopause by the age of 44.
After 4 visits to my GP, suffering from an immune system that was constantly crashing amongst many other symptoms. On the last visit, I was told “Look at you there is nothing wrong with you”!
I then asked for a hormone test which came back showing I had extremely low levels of estrogen and was in peri-menopause which I had been since around the age of 36 years old.
I wish I had realised the impact of being underweight and what I could have done to both assist my symptoms and ongoing health earlier, but it is never too late to start.
There are many things you can do and most are available to all of us, managing your way through menopause can help you live a long and healthy life.
Read on for some food and beverage do’s and don’ts and supplements that can help.
In brief here are some dietary changes that can help you
Reduce in your diet
- Refined carbohydrates, caffeine and alcohol.
- Hot, spicy foods, which can trigger hot flushes for some women.
Add to your diet
- Fibre, magnesium, probiotics, omega-3 fatty acids and vitamin D.
- Calcium. Bone loss speeds up after menopause, so calcium matters more than ever. If you’re dairy intolerant, there are plenty of other sources, such as calcium-fortified soy milk, tinned salmon and sardines with the bones, tofu set with calcium, almonds, tahini and leafy greens.
- Soy foods. Soy beans and soy products contain plant oestrogens called isoflavones, and some studies show that around 25 to 50 grams of soy protein a day can modestly reduce the frequency and intensity of hot flushes. Whole soy foods such as tofu, tempeh, edamame and soy milk are best, in moderation. If you have had a hormone-sensitive cancer, talk to your doctor first.
- Other plant foods such as flaxseeds, cashews, peanuts, almonds, oats, apples and legumes contain smaller amounts of plant oestrogens (phytoestrogens). Their effects are still being researched, but they’re nutritious foods worth including.
Herbal remedies
Many women try herbal remedies, but the evidence for most is limited, and some can interact with medicines or affect the liver. Please talk to your doctor or pharmacist before trying any of them, especially if you take other medicines.
- Turmeric has anti-inflammatory properties and may help with joint pain.
- Vitex agnus-castus (chaste tree, chasteberry or monk’s pepper) is traditionally used for hormonal symptoms.
- Siberian ginseng, dong quai and wild yam are traditional remedies with little scientific evidence for hot flushes. Dong quai can increase bleeding risk with blood thinners such as warfarin, and wild yam creams don’t turn into hormones in the body.
- Chinese herbal medicine may help some women, but only use products from a registered practitioner.
Herbal products usually take four to six weeks to show any effect.
Supplements
Real food should be your main aim, with supplements as a back-up. If your diet falls short, your GP may suggest calcium, vitamin D or other supplements based on your blood tests. Avoid high-dose vitamin E unless your doctor recommends it.
I recommend you take action NOW, its never too late!
It is always recommended to get a blood test and consult your doctor and an individual practitioner for more information regarding menopausal symptoms, hot flashes, etc. I can personally recommend Dr Sandy Skinner, I have been my guinea pig of trials including compounding creams and after all the scientific research I am a fan of HRT. Get in touch with Sandy here.
The information above is a guide and it is important to remember that we are all different with symptoms that vary for every woman and personal dietary requirements vary too.
If you are interested in learning more and would like to discuss your individual needs book a free call on the website appointment calendar.
Book a face-to-face workshop here or join my self-paced 12-week online course for women with support here.
It is important to prioritise your well-being, support yourself and your Sista’s!
