Menopause is a natural stage in a woman’s life. It is defined as occurring 12 months after the last menstrual period and marks the end of menstrual cycles bringing physical and emotional changes. Woman’s hormone levels decrease; periods become irregular and eventually stop. During this transition physical and emotional changes may occur. Support the changes with diet and lifestyle.
Decreased skin elasticity, thinning and dry skin can be supported by mineral rich bone stock broths and soups. The stock offers the rich minerals from the bones. The naturally rich collagen found in the gelatin of the stock offers amino acids that are required by the body to build connective tissue to regulate cell growth. It will benefit hair, skin tissue, muscle, cartilage, ligaments and blood cell growth.
A reduction in bone density occurs with the fall in oestrogen increasing the risk of osteoporosis. Mineral rich foods such as quality pastured, full fat dairy: butter, ghee, yoghurt and cheese. If lactose intolerance is a concern, consume bone stock broths and soups.
Full fat dairy contains fat-soluble vitamins A, D, and K which act synergistically with essential minerals like magnesium and zinc and with dietary fat to create healthy skin, bones, hair, nails. Dairy from grass fed or pastured animals has two to four times more omega-3 fatty acids as well as more vitamin E also essential for healthy skin and musculoskeletal system. Fish and seafood that is sustainable and low in heavy metals are also rich in essential fats, which yield anti-inflammatory effects in the body. Inflammation may occur more frequently as we age with exposure to infections, toxins, nutritional deficiencies, wear and tear, stress and as a natural part of ageing.
For dry mucous membranes such as in the eyes, nose and vaginal area, hydrate well with broths, soups, herbal teas and quality spring or filtered water. Dehydrating drinks like caffeinated drinks, sugary drinks, juices do not count. Drink 8-10 cups of fluids per day – 1 glass upon rise, 2 glasses in between meals, morning tea and afternoon tea and 1 glass 15 minutes before each meal, 3 per day.
In order to produce oestrogen and progesterone, the body needs adequate amounts of cholesterol, because all the sex hormones are made from this vital substance. According to Mary Enig and Sally Fallon from the Weston Price Foundation, “For this reason alone vegetarian diets for women are unwise as vegetarian diets will lower cholesterol. Furthermore, in order to avoid animal fats, vegetarians are likely to consume large amounts of trans fatty acids found in “cholesterol-free” margarine, spreads and vegetable oils. There is considerable evidence that trans fatty acids interfere with reproduction, possibly because they disrupt the action of the P450 cytochrome enzyme systems needed for the conversion of progesterone into the various types of oestrogens”.
In summary, consume grass fed eggs, dairy, poultry, pork, beef and lamb with plenty of greens and seasonal vegetables and fruit, wild and sustainable fish and healthy cultured vegetables and drinks that aid digestion and offer healthy probiotics. Add some activated nuts and seeds and psuedocereals such as amaranth, quinoa or buckwheat if you are gluten sensitive or choose a grain free diet.
