Menopause will eventually affect all women. Some experience menopausal symptoms as early as in their 30's (known as peri-menopause), while others will be into their 40s and 50s. The main health concerns that women have today regarding menopause are talking about getting through it with natural and alternative therapies.
There are always the unwanted temporary symptoms of hot flashes and shifting moods, but there are also more serious health concerns that can arise. Declining estrogen levels can increase the risk of developing heart disease and osteoporosis, but making the appropriate diet and lifestyle changes can help reduce these risks.
Your diet and supplement regimen should include adequate calcium, vitamin D and magnesium for bone building. Menopausal women should strive for 1000 to 1500mg of calcium per day and at least 400 IU of vitamin D. Besides aiding bone health, vitamin D may help reduce the risk of colon and breast cancer and also supports healthy blood pressure levels.
Eating a diet that promotes overall heart health is vital and should include plenty of fruits, veggies, whole grains, nuts, legumes and fish. The phtyoestrogens present in soy help reduce cholesterol and may help ease hot flashes associated with menopause; although study results vary.
Exercise should be a part of every woman's menopause arsenal. It boosts heart and bone health, but also it can help prevent menopause-related weight gain, ease hot flashes, boost mood and improve sleep.
Other natural herbs and integrative approaches include menopause friendly foods and supplements such as: Black cohash, dong quai, red clover, chaste tree,
Progesterone is often the first hormone to decline, and many of the initial symptoms of menopause are related to this drop. Look for natural progesterone creams that have been USP (United States Pharmacopeia) certified from your local independent compounding pharmacist. You will need to get a compounded prescription written by your physician.
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