I recently came across a birthday card my sister gave me on my 52nd birthday. It showed a lady in her 50’s, dressed in a nightgown standing in front of a fan blowing air to cool her down. I had to laugh. She gave it to me during the time when I was going through menopause. I am now 58 and am happy to say I’m at the tail end of it. Reflecting, I realised what a difficult time menopause was for me. Anxiety, hot flushes, joint pain and sleepless nights.
HRT was never an option for me. I had heard a lot of negative stories around it. So I decided that I would start to feed my body nutrition and natural supplements to help me cope.
Supplements
I remember telling my mother about my symptoms and she mentioned that evening primrose oil may help. She also told me that menopause can last up to 10 years! Great! Thanks mum!
So, I commenced taking this supplement in the hope it may relieve some of my symptoms. The supplement didn’t stop my menopausal process but helped me deal with my insomnia and joint pain. Evening primrose oil contains Gamma-linoleic acid (GLA). GLA is an omega-6 fatty acid that helps the body produce prostaglandin hormones which play a major role in promoting and resolving inflammation in the body.
Diet
Blood tests revealed I also suffered low iron and calcium levels, very common for women going through menopause. Once I started taking Evening Primrose Oil (EPO), multivitamin supplements and following the simple strategies below, I started to notice a huge improvement. Perhaps they may also help you.
To get enough calcium it is important to eat and drink two to four servings of dairy products and calcium-rich foods a day. Foods such as sardines, salmon, broccoli and legumes. The aim is to get about 1,200 milligrams per day.
Pump up your iron. This includes lean red meat, chicken, fish eggs, leafy green vegetables, nuts and grain products.
Increase your fibre by eating wholegrain breads, cereals, pasta, rice, fresh foods and vegetables. 21 grams of fibre is the recommended daily amount.
Eat fruits and vegetables each day.
Drink plenty of water. As a general rule, drink eight glasses of water a day. It keeps you hydrated and flushes out toxins from the body.
Maintain a healthy weight by cutting down portion sizes and eating fewer foods that are high in fat. Don’t skip meals though! And don’t forget to exercise! Make sure it is something that you enjoy.
Cut back on high fat foods such as fatty meats, whole milk, ice cream and cheese.
Me time
“Me time” is also important. Set aside some time during the day, even if it is for a short time. It is important to maintain life balance. Menopause can be a new beginning. it’s a good time to assess lifestyle, health and to make a commitment to strive for continuing “wellness” in the mature years.
If your symptoms persist, and you have tried all natural remedies and made changes to your lifestyle, always consult with your doctor for other treatment options.
Emma Bitz.
Body Health. Food and Nutrition. Lifestyle. Menopause.
