3 tools to help you glide through menopause

Menopause is a natural life experience during which a woman can move into the next life-stage with a sense of freedom: ovulation and menstruation cease, and conception is no longer possible. Waning estrogen, progesterone and testosterone may trigger physical and emotional symptoms: hot flashes, night sweats, mood swings, anxiety, foggy head, weight gain, vaginal dryness and low libido. The severity and duration can vary greatly, but you hold the power to change this course by implementing helpful tools.


Dietary gifts
Vegetables, fruit, whole grains and legumes provide essential vitamins, minerals, antioxidants and fibre; reduce the risk of cancer and heart disease; and im- prove overall health. Cruciferous vegetables (broccoli, brussels sprouts, cauliflower and cabbage) contain compounds to help the liver process hormones while reducing breast cancer risk. Soy foods (tofu, soy milk, soybeans, tempeh and soy nuts) contain isoflavones (plant-based estrogens) that help mini- mize menopausal symptoms, offer protection against breast cancer, and improve bone health.

Fibre-rich flaxseed promotes bowel regularity and lowers cholesterol; flax lignans help balance estrogen and reduce the risk of colon and breast cancer. Fish, nuts and seeds contain essential fatty acids for heart and skin health.

Alcohol, spicy foods and copious caffeine can increase irritability, anxiety, insomnia and promote bone loss. Saturated fat (red meat) and trans fat (processed, deep-fried and fast foods) increase risk of heart disease.

Lifestyle lifts
Meditation, massage, yoga and deep breathing exercises help manage stress, which supports adrenal function and improves symptoms. Acupuncture and mood- boosting, sleep-inducing exercise reduce frequency and severity of hot flashes, while protecting against heart disease and osteoporosis. Smoking worsens hot flashes, anxiety, irritability and depression while increasing risk of heart disease, cancer and osteoporosis.

Daily support
Black cohosh: reduces hot flashes, night sweats, insomnia, nervousness and irritability, 40 mg x 2. Women over 50: for healthy bones, calcium 1200 mg and magnesium 320 mg; more with osteoporosis. 1000 IU of Vitamin D promotes calcium absorption and may protect against certain cancers. Fish oil: lowers blood pressure and cholesterol, reduces in- flammation and clotting, and protects against heart attack, 1000-3000 mg daily. An hour before bed: 3-5 mg of mela- tonin improves sleep, while 50-100 mg of L-theanine reduces stress and promotes relaxation.