Menopause Support
Menopause support includes eating a nutrient dense, anti-inflammatory diet, while adding key nutrients and herbs to support the transition.
Begin by reviewing your diet. Remove the inflammatory, trigger foods like grains/gluten dairy, sugar, and processed foods to keep your blood sugar levels steady. The blood sugar spikes and drops can increase inflammation and disrupt hormonal balance. Alcohol and caffeine can contribute to the problems you experience with hormonal imbalance too – hot flashes and mood swings and poor sleep.
Eat healthy animal protein, healthy fats and non-starchy vegetables with some limited fruit/seeds/nuts.
We Must Eat Quality, Healthy Fats
To lose weight and enjoy optimal health, we must eat healthy fats, ideally at every meal and snack. Eating fat does not make you fat. It is not unusual to find people avoiding natural fat, and eating low-fat and fat-free food. This misguided thinking comes from years of hearing that “fat is bad” and causes heart disease, high cholesterol and excess weight gain. For the last 40 years, so-called experts have promoted the notion that butter, meat and eggs must be avoided while we were told to use “heart healthy” oils like canola, soy, sunflower, safflower, corn and peanut oil. These oils actually create inflammation and contribute to heart disease and other chronic health conditions.
Fat Deficiency
Americans are following the anti-fat recommendations, yet heart disease is growing, obesity is skyrocketing, chronic diseases and infertility are rampant.
Do you deal with any of these symptoms of fat deficiency?
- Constantly hungry
- Have cravings for fried food, ice cream and sweets
- Feel fatigued, and often have a mid-afternoon energy drop
- Blood sugar lows or highs
- Unable to lose weight
- Dry skin and dry eyes
- Skin rashes
- Unhealthy looking skin with rough, bumpy and dry areas, wrinkles
- Hormonal imbalances
- Digestive problems (IBS, gas, bloating)
- Gallbladder ailments
- Hypothyroidism, thyroid imbalance
- Dry, brittle hair and nails
- Difficulty with focus and cognition
- Mood swings, depression, anxiety
- Infections (bacterial, fungal, viral)
Quality Animal Protein
Fish, chicken, meat and eggs are the best sources of all the essential amino acids that your body requires. This plan is considered a moderate protein diet. It is not a high protein diet, which can be hard on the body. Moderate protein is about three or four ounces of meat, fish or chicken per meal (that’s about 20-30 grams of protein per meal). Having just one egg will not give you adequate protein, since one egg only has about 7 grams of protein. Instead, it is better to eat two or three eggs with some breakfast sausage and veggies cooked in butter or coconut oil.
Here are the benefits you will enjoy by including animal protein in your meals:
- provides all nine essential amino acids required by the body
- functions as building blocks for the body’s framework, skin, hair, nails, muscles, organs and ligaments
- keeps blood sugar levels stable
- reduces carbohydrate cravings
- spikes energy levels and increases fat metabolism
- increases satiety and sustains muscle during weight loss
- favorably influences metabolic rate to benefit weight loss efforts
- provides amino acids from which the body makes the happy brain chemicals called neurotransmitters
- strengthens the immune system, providing adequate zinc and protein to make antibodies
- provides raw materials for the body to make hormones and enzymes
- transports oxygen to the body’s tissues as hemoglobin, the iron-containing protein in red blood cells
- provides a higher quality, more digestible source of protein over plant protein
If you are eating nutrient dense meals, you may still need to add a few supplements.
- D3 5000 IU with K2 (and get blood labs to make sure you are above 50 ng/dL),
- Magnesium (not oxide),
- Methylated B Complex with extra B12, sublingual.
- Omega3s from cod liver oil or gel capsules with fish or cod liver oil
Bioidentical P4 Progesterone
- Some women will benefit by using a P4 Progesterone topically to help ease hot flashes, fatigue, night sweats and poor sleep. Read more here: https://getbetterwellness.com/pp/
Helpful Herbs for Perimenopause
When I was dealing with perimenopause symptoms I found that a few herbs were helpful (Black Cohosh and Dong Quai) for just a few months. There are menopause support formulas like, Menopause Support that are formulated with a balance of key herbs.
Description of Menopause Support Supplement
• May help alleviate hot flashes
• Supports hormonal balance and emotional wellness in menopausal women
• Promotes bone health
Menopause Support is a combination of herbs formulated specifically to support women during menopause. The combination of herbal extracts may help to alleviate hot flashes and common symptoms associated with menopause. The formula contains ingredients that support hormonal balance in menopausal women.
Suggested Use:
Take 2 capsules once or twice daily, or as directed by your healthcare practitioner.
Serving Size: 2 Capsules
Amount Per Serving
Black Cohosh Extract … 80mg
(Cimicifuga racemosa, rhizome and root, standardized to 2.5% total triterpene glycosides)
Rehmanniae Extract … 200mg
(Rehmannia glutinosa, root, ,standardized to 5% glycosides)
Dong Quai Extract … 300mg
(Angelica sinensis, root, standardized to 1% ligustilide)
Wild Yam Extract … 200mg
(Dioscorea villosa, root, standardized to 10% diosgenine)
Sage Extract … 200mg
(Salvia officinalis, leaf, ratio 5:1)
Chaste Tree Extract … 100mg
(Vitex agnus-castus, fruit, standardized to 0.5% agnusides)
Ginkgo Extract … 80mg
(Ginkgo biloba, leaf, standardized to 24% flavonoids and 6% terpenoids)
Licorice Extract … 50mg
(Glycyrrhiza glabra, root, standardized to 12% glycyrrhizin)
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