The Best Years of Your Life: Surviving Menopause Naturally

Menopause should be a time in life for women to celebrate. Monthly menstrual periods and PMS have finally come to an end. American women now enjoy a life expectancy of approximately 84 years, making menopause the beginning of the second half of our lives.

Yet many women dread this "change of life." "We have preconceived ideas about the 'symptoms' of menopause, and fear of what this life stage will bring," notes Lisa Margolin, holistic nutritionist and co-author of ViVa's Healthy Dining Guide. "Unfortunately, many women do suffer from uncomfortable and distressing symptoms during menopause."

To enjoy this time of life to its fullest, we need to prevent and minimize the unpleasant symptoms of menopause. From dietary to lifestyle recommendations, here's an action plan to assist you in dealing with the menopausal transition:

1. Fresh foods. Make sure your diet is at least 50% fresh foods, such as fruits and vegetables.
   
   
2. Boron-containing foods. Balance your estrogen levels by increasing your intake of boron-containing foods. These include green leafy vegetables, apples, pears, grapes, nuts, and legumes. Boron helps to harden bones, and may help to prevent the onset of osteoporosis.
   
   
3. Calcium-rich foods. Eat calcium-rich foods daily. Soybeans, oats, almonds, sunflower seeds, aduki and pinto beans, broccoli, leafy greens, and non-fat dairy products are good sources of calcium.
   
   
4. Soy foods. Soy foods contain isoflavones (natural plant estrogens) that can help offset the drop in your estrogen levels. Eating soy may help to relieve hot flashes during menopause. Use soy products such as tofu, tempeh, miso, texturized vegetable protein (TVP), and soymilk; avoid meat proteins.
   
   
5. Sugary foods and alcohol. Reduce your intake of sugary foods, refined and processed foods, and alcohol. A diet to control hypoglycemia is beneficial in controlling menopausal symptoms. Select complex carbohydrates, such as whole grains like oats and brown rice, rather than foods prepared with refined flours and sugar products.
   
   
6. Dietary fat. Prepare your foods by steaming, baking, roasting, and broiling. Avoid fried foods. Reduce your intake of dietary fat by avoiding red meat and other saturated fats, such as butter and lard.
   
   
7. Whole grains. Eat 6-11 servings per day of whole grain products (1/2 cup cooked oats, pasta, rice, quinoa, etc. = 1 serving, 1 slice of whole grain bread=1 serving). Whole grains contain fiber that helps to regulate estrogen levels. Good sources of whole grains include oats, quinoa, rice, millet, corn, amaranth, barley, whole wheat, and buckwheat.
   
   
8. Carbonated beverages. Eliminate carbonated beverages such as soft drinks. They are loaded with phosphates that deplete the body of calcium and other minerals.
   
   
9. Caffeine and hard liquor. Avoid caffeine; choose naturally decaffeinated tea and coffee. Drink red wine in moderation. Always drink lots of bottled, purified water, preferably mineral water.
10. Natural Progesterone. Natural progesterone helps to relieve hot flashes in some women. Use natural progesterone in the form of cream to help balance your hormonal levels of estrogen.
    
    
11. Bone health. Spend about ½ hour outside in the sun daily, if possible, to take in vitamin D naturally. An adequate intake of vitamin D is important for maintaining bone strength during menopause.
    
    
12. Supplements. Take a good quality multi-vitamin and mineral supplement daily to provide you with added nutrients that you may not always get from your diet.
    
    
13. Exercise. Exercise regularly outdoors to enjoy the advantages of natural vitamin D for bone health. Take a brisk walk daily to improve your circulation, and to strengthen your joints, muscles, and bones. Make exercise a part of your daily routine.
    
    
14. Stretch. Make time to stretch and do deep breathing upon rising in the morning, and every evening before bed. Yoga postures and Pilates' exercises will help you to maintain flexibility, and reduce stress.
    
    
15. Strength training. Strength training and weight bearing exercises should be part of your weekly exercise routine. Choose strength-training exercises three times a week to strengthen your major muscle groups. Combine this strength training with aerobic exercise to help to keep your skin toned and youthful, and to fight bone loss and osteoporosis.
    
    
16. Massage. Enjoy a massage once a month for energy restoration, to release tired and strained muscles, and to give you a sense of well-being.
    
    
17. Meditation. Practice meditation, breathing, and relaxation techniques to help relieve some of the symptoms of menopause, such as hot flashes.
    
    
18. Sleep. Go to bed by 10pm to assure that you get enough sleep nightly. Proper amounts of sleep will help to restore your adrenal function, especially important for women during menopause.

It is important to enter menopause consciously, with an action plan to successfully achieve personal health and long-term well-being. All around us, we see more and more women over the age of 50, who look more vibrant and radiant than ever before. Aging is part of the circle of life, but each of us holds our own personal key to growing older, with grace, energy, and continued vitality.

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