There are two primary concerns to women at the age of menopause one is managing menopausal symptoms such as hot flushes and the like and the other is bone health. A good diet based on natural unprocessed foods combined with nutritional supplements and stress management have been shown to both delay the onset of menopause and to reduce symptoms. Follow the advice in our Basics section and focus on these points:
- Get adequate sleep, have naps if needed.
- Actively manage your stress. Do something to relax and get enough magnesium.
- Excercise regularly. This helps estrogen production.
- Drink plenty of clean water.
- Get quality protein, focus on eggs and fish. Women who are strict vegetarians have earlier onset of menopause.
- Special foods to consider are: brewers yeast, kelp and other seaweeds, molasses and lecithin.
- Take a multi-vitamin/mineral containing good amounts of B vitamins, choline and inositol.
This is the age where focus on bone health is the most important. The reason for this is that most deterioration in bone density occurs in the first five years after menopause. This is important to know as you will not notice this process happening until much later.
Here is my program for osteoporosis prevention:
- Avoid alcohol and tobacco.
- Limit coffee and sugar
- Eat green leafy vegetables every day. These contain calcium, magnesium and other great nutrients.
- Avoid soft drinks.
- Get some sun exposure every day. This encourages your body to make vitamin D
- Do weight bearing exercise e.g. walking
- Avoid excess salt
- Do something to relax. It is impotant to minimise stress.
- Supplement calcium citrate and magnesium citrate.
- Don't overdo the dairy foods.
- Supplement vitamin D, Boron, B vitamins, Vit C, Silicon and Vit K. Look for a multivitamin containing all of these.
- Avoid isoflavones and soy products, even though some supplement companies will recommend these I have strong reservations.