9 Nutrition Tips For Menopause

~ written by Katolen Yardley, MNIMH, Medical Herbalist

Optimal nutrition and herbal medicine can play a role in minimizing adverse menopausal symptoms such as hot flushes and night sweats, play a role in prevention of heart disease and osteoporosis, lessen vaginal dryness and support the nervous system for insomnia, headaches and depression.

Healthy Nutrition through Menopause

1. Consume whole foods: fresh fruit and vegetables (6-8 servings daily), legumes, whole grains (such as brown rice, millet, buckwheat, quinoa, spelt) and water.

2. Don’t skip meals.

3. Consume animal products in moderation, emphasizing free-range non-medicated chicken and cold water fish (salmon, mackerel, halibut, herring, sardines) and ensure adequate vegetable protein intake throughout the day.

4. Increase consumption of phytoestrogenic foods, vegetable proteins, seaweeds and home sprouted seeds and legumes (alfalfa, mung beans, fenugreek, sunflower, adzuki sprouts), which provide the body with phytoestrogens, chlorophyll, vitamins and minerals, essential fatty acids and easily digested protein.

5. Lower consumption of dairy products while replacing with other high calcium foods

6. Avoid alcohol, black tea, chocolate, coffee and other caffeinated products.

7. Avoid salt, refined sugar and processed packaged foods which all put additional stress on the liver, affecting normal hormone clearance and elimination, aggravating both hot flushes and frequent urination. These foods also make the blood more acidic, prompting the release of calcium from our bones to act as a buffering agent; increasing the excretion of calcium in the urine (and a loss of calcium in the bones).

8. Flax seed meal (freshly ground) in a smoothie or sprinkled over cereal will provide excess fiber for healthy bowel function and to help absorb estrogen metabolites in the stool to ensure adequate clearance out of the body. Alternatively use 2 tblsp whole flax seeds soaked in 1 cup water, covered, overnight and add into a smoothie.

9. Consume foods known to support liver function: beets, artichokes, watercress, burdock (gobo), dandelion greens and dandelion coffee, turmeric, and garlic.

Herbal Medicine for Menopausal Symptoms can assist with:

  1. hot flushes and night sweats
  2. flooding
  3. depression and fatigue
  4. headaches
  5. insomnia, anxiety and stress related conditions
  6. memory and concentration enhancement
  7. heart palpitations and elevated blood pressure
  8. urinary frequency
  9. peace of mind and improved quality of life

For health program (and custom blended plant medicine) tailored to your specific health concerns during menopause, consider booking a clinic appointment. To read the complete article written by Katolen Yardley on herbal medicine and women’s health (including fertility, PMS, and hormonal imbalances) click here…

Katolen Yardley, MNIMH is a Medical Herbalist, specializing in Western and European Herbal Medicine, with clinical experience since 1995. Her personal interest in health lies with the emotional connection to wellness and dis-ease. Her private practice specializes in womens health issues, skin dis-ease, digestive and nervous system disorders and believes in providing usable tools for the client taking responsibility for his or her own health. If you are wanting a personalised health program designed for your and your unique health history, then email us or call us at 604-683-2298 to set up your clinic appointment.