MENOPAUSE MANAGEMENT INFORMATION

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It is important to consult with your healthcare provider before trying this and any other health-related/herbal products or before beginning any new herbal regimens.
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NOTE: Info Below Is Simply A Guide. You Can Review Each Product Individually Via The Website!

ESTROGEN-LIKE PROPERTIES/PHYTOESTROGENS: (found in plants): They attach to cells receptor sites for estrogen. May help to reduce cancer risk & decreases symptoms of MENOPAUSE/HOT FLASHES.

DURING MENOPAUSE:
-Eat smaller portions throughout the day (to maintain steady blood sugar levels/ prevent sudden cravings, weight gain, hot flashes, vaginal dryness, etc.).

-Balance your plate to include all of the macronutrients (protein, healthy fats, and complex carbs).

-Stay properly hydrated.

FRESH FRUITS/VEGETABLES: Excellent source of several nutrients- including vitamin C, a range of antioxidants & fiber-They have a positive effect on menopausal symptoms.

-Dried dates/plums/prunes/figs/prunes: Highest phytoestrogens in fruits.

-Peaches, winter squash, onions (all have phytoestrogens).

PHYTOESTROGEN HERBAL SOURCES:
-Alfalfa & Thyme (highest amount of phytoestrogens)
-Red clover blossom, red clover sprouts, etc.
-Teas also contain a small amount of phytoestrogens

PHYTOESTROGEN OIL SOURCES:
-Olive oil is a good source of phytoestrogens as well.

PHYTOESTROGEN BERRY SOURCES:
-Blackberries, blueberries, raspberries, strawberries-antioxidants (anti-aging).
-Contain at least 5 categories of health-promoting chemicals (phenols, flavonoids, terpenes, anthocyanins, proanthocyanins).
-Good source of vitamin C (boosts brain function/mood), vitamin E (helps improve skin conditions/help to reduce hot flushes).

AVOCADOS:
-VERY high in fat (high-calorie). 2/3 monounsaturated (rich in oleic acid-a fatty acid that can lower the risk of breast cancer).
-High in vitamin E (minimize hot flushes, heart health, good skin, immune system.
-High vitamin B6/C, potassium (balances hormones, soothes the nerves/promote energy).

MELONS:
-ALL melons have a very rich water content (very low in calories).
-The juicy flesh of the melon is rich in vitamin C.
-Rehydration: Excellent for rehydration/weight control (potassium helps prevent fluid retention).
-Beta carotene rich (anti-aging).
-Fiber benefits (artery health/lowers LDL blood cholesterol).

POMEGRANATE:
-Estrogen-like compounds (seeds). Contains some of the highest levels of antioxidants of ANY plant food (punicalagins- a type of tannin; anthocyanins/ellagic acid. Helps limit the signs of aging/prevent cardiovascular disease.
-Juice helps to reduce the symptoms of menopause (hot flushes, helps reduce weight).
-Guards against the BONE LOSS (accelerates during/after the menopause).
-Reduces stress levels (depression/increases libido)

FIGS:
-Fresh-Dried/Semi-dried figs: Highest phytoestrogens in fruits.
-Contains a range of vitamins/minerals (reduces menopausal symptoms).
-Dried figs (concentrated source of iron)-eating regularly help memory/concentration /boost energy levels. Good source of calcium (strong bones). SUGGESTED: 1 handful before bed (improved sleep quality).
-Potassium (prevents fluid retention).

LEGUMES:
-Some of the best choices for a perimenopause diet are chickpeas.
-Some of the most instrumental sources of plant-based protein (encouraged during menopausal transition).
-RESEARCH STUDIES show that menopausal Asian women experience 75% less hot flash occurrences (mostly plant-based diet) in comparison to 20%-U.S. women.

ANCIENT GRAINS-NUTS-SEEDS:
-Rye
-Sesame seeds
-pumpkin seeds
-Quinoa seeds
-Walnuts
-Whole grains (essential part of a menopause diet)-High in nutrients-fiber/B vitamins & good sources of slow-release carbohydrates (helps you stay fuller for longer).
-RESEARCH found diets rich in whole grains are linked to a reduced risk of heart disease (major concern of menopausal women)-lowered estrogen levels compromise cardiovascular health.
-RESEARCH notes whole grains help stabilize blood sugar levels. SUGGESTIONS: 3 three servings a day of whole grains (30% lower risk of developing diabetes).

MEDICINAL MUSHROOMS:
-Relieves some symptoms of perimenopause and menopause.
-Cordyceps (shown to help balance hormones like estrogen/progesterone, supports adrenal glands (regulates adrenal gland)-improved sleep-regulars weight-maintains healthy immune system over time.
-Reishi and Cordyceps contain substances rare in nature (normalizes estrogen/ progesterone production by the ovaries).
-AVOID OYSTER MUSHROOMS!! THEY BLOCK/LOWER ESTROGEN.
-SUGGESTED MUSHROOMS: REISHI, CORDYCEPS & CHAGA.

CALCIUM-RICH FOODS:
-Necessary for optimal BONE HEALTH
-CALCIUM IS NOT PRODUCED BY THE BODY (green leafy vegetables, like kale, and turnip greens).

VITAMIN D-RICH FOODS:
-Needed to absorb calcium-without enough, there will be insufficient calcium absorption in the body, causing it to steal calcium from its stores in the bones.
-Sunshine is the best way to get vitamin D, but also present in alkaline breakfast cereals, mushrooms (see above) and orange juice.

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Just as there are foods that help with menopause naturally, there are also an assortment of foods to avoid during menopause if you desire an easier transition.

ESTROGEN-LOWERING/BLOCKING VEGETABLES (Cruciferous): Kale, arugula, turnips, nettle (in moderation), etc.

SWEETS/ PROCESSED SUGARS/STIMULANTS/SPICY/ SALTY FOODS:
-Processed/ Fast Foods: Increases discomfort/ symptoms
-Added sugars account for about 300 calories a day (average North American diet).
-Acidic/caffeinated products (weak diuretics that cause calcium loss via the kidneys). -Alcohol also has stimulatory effects (excessive use contributes to excess calories/ worsens depression & increases the severity of hot flashes).
-SPICY/SALTY: Avoid when possible. Numerous studies show they increase the frequency of hot flashes.