Menopause

A natural decline in reproductive hormones when a woman reaches her 40s or 50s.
Menopause is signaled by 12 months since last menstruation.
If having issues, look for a Doctor/specialist with NCMP credentials.

FOODS TO EAT MORE OF

• Fruits: apples, apricots, avocados, bananas, berries, grapes, oranges, peaches, pears, strawberries, dried fruits
• Vegetables: alfalfa sprouts, arugula, asparagus, broccoli, cabbage, carrots, celery, collard greens, fennel, green beans, green bell peppers, kale, potatoes, romaine lettuce, spinach, sweet potatoes/yams, tomatoes, watercress
• Seeds (especially chia, flax, sesame, sunflower, pumpkin), nuts (especially walnuts) lentils, beans, soy products (edamame, tofu, miso), olive oil, olives, oats, wheat germ, whole grains, yogurt, salmon
• Sea veggies: nori, kombu, arame, hijiki, wakame, dulse & kelp
• Caraway, thyme, sage, garlic, turmeric, flaxseed oil
• Stay hydrated (8 glasses of water daily)
• Bee pollen (as local as possible)
• Specifically good for hot flashes: Fennel, celery, parsley, alfalfa, apples & ground flaxseed
• Hormone Imbalance: Arame (sea vegetable)

FOODS TO AVOID OR MINIMIZE

• Red meat & dairy products (except yogurt)
• Alcohol and spicy foods
• Caffeine, excessive sugar

ESSENTIAL OILS 

• Hormonal imbalance: anise, bergamot, clove, geranium, myrrh, ylang ylang, clary sage, myrrh, myrtle, nutmeg, sandalwood, spearmint (on ankles every evening, bottom of feet, lower back, thyroid, liver, kidneys, gland areas, center of body, along sides of spine, clavicle area and/or diffuse)
• Hot flashes:
  • fennel, clary sage,peppermint (lower back and ankles, reproductive areas, bottom of feet, ovaries, pelvis and/or diffuse).
  • Frankincense & myrrh (on stomach/reproductive areas or diffuse)

HERBAL

• Anise, black cohosh, buchu, cinnamon, dandelion root, evening primrose, fennel, fenugreek, garlic, ginseng, golden seal, kava, lavender, lemon balm, licorice, milk thistle,  motherwort, ​red clover flower, red raspberry, red sage/dan shen, rehmannia, rosemary, sage, thyme, turmeric, wild yam, wood betony
• Try adding Dong Quai to herbal teas
• Hot Flashes/Night Sweats: Basil, Sage
  
• Hot Flashes/Night Sweats: Take 1-2 teaspoons of aloe gel before meals and bedtime.
  
• Regulate/Balance hormone production: Chaste-tree/Chasteberry, lady's mantle, black cohosh.
  
• Mood Swings: Chamomile, ginseng, skullcap, borage, St. John's wort, licorice, linden, lemon balm.
  
• Menopausal Palpitations: Hawthorn and/or motherwort
  
• Insomnia: try valerian
• For hot flashes and skin and genital aging: Make tincture of pennyroyal, pulsatilla and sarsaparilla and take 30 drops daily
  

NATURAL

• 1 banana daily
• Exercise
  
• Hot Flashes/Night Sweats: Add juice of 1/2 a lemon and add it to 3-4 oz of water.  Take first thing in the morning. 
  
• Hot Flashes/Night Sweats: Pat down the body with full strength vinegar before bed
  
• Vaginal Dryness: Creams containing Vitamin E and marigold. 
  
• Parsley can relieve cramping pains. ​
  

YOGA / MEDITATION THERAPY

• Healing Yoga - Menopause (22 minutes - Healing Yoga)
• Yoga Routine for Menopause: Graceful Maturity (31 minutes - Yogea Yoga)

SUPPLEMENTS

• ​Black Cohosh: 40 mg twice daily (should contain 2.5% triterpenes)
• Boron: As directed
  
• Calcium/ Vitamin D: 600-1200 mg calcium and 200 IU vitamin D daily
• Chasteberry: 225 mg extract twice daily (also called vitex - should contain 0.5% agnuside)
• Chromium
• Coenzyme Q10: 100 mg daily
• DHEA: As directed
• Dong Quai: 200 mg, or 30 drops tincture, 3 times daily (should contain 0.8-1.1% ligustilide)
• Evening Primrose Oil: 3,000 mg daily
• Licorice: 200 mg standardized extract 3 times daily (be aware this can raise blood pressure)
  
• Quercetin: 2 mg daily (for hot flashes)
  
• Siberian Ginseng: 100-300 mg daily (standardized to contain at least 0.8% eleutherosides)
• Soy Isoflavones: 50 mg daily (look for products that contain genistein and daidzein).
• Vitamin B Complex: As directed
• Vitamin C along with the bioflavonioid hesperidin (1,200 mg of each daily) can help with hot flashes. (Vitamin C can deplete the body of copper, so take a copper supplement as well if trying this option)
• Vitamin E: 400-500 IU twice daily (check with doctor if taking anticoagulant drugs)
• Vitex

HOMEOPATHIC

• Calcarea carbonica 6c
  
• Ignatia 30c
• Lachesis 6c
  
• Pulsatilla 6c
  
• Sepia 30c
  

MIND-BODY CONNECTION​​

• Menopause issues/problems can represent a fear of not being wanted/needed.
  

FOOD MEDICINE 
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.

Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian

BEVERAGES

Banana-Blueberry Smoothie (GF VT)

Blueberry Pineapple Smoothie (GF VT)

Peach-Banana Smoothie (LC GF VT)

Pomegranate Dandelion Tea (LC GF VG VT)

Superfruit Smoothie (GF VG VT)

BananaSauce Smoothie (GF VG VT)

Cranberry-Blueberry Smoothie (GF VT)

Peach-Berry Smoothie (LC GF VT)

Strawberry Banana Smoothie (GF VT)

Blueberry Peach Smoothie (LC GF VG VT)

PB & Jelly Sandwich Smoothie (GF VG VT)

Pineapple Kale Smoothie (GF VG VT)

Super Skin Smoothie (GF VT)

MAINS

Adult Ramen (LC GF VG VT)

Chicken Bone Broth (LC GF)

Crispy Potato-Crusted Fish (LC GF)

Hummus Flatbread (LC GF VG VT)

Miso Soup (LC GF VG VT)

Quinoa Oatmeal (LC GF VG VT)

Spiced Lentil Soup (LC GF VG VT)

White Bean & Spinach Soup (LC GF)

Asian Broccoli & Rice Bowl (LC GF VG VT)

Chickpea Salad Sandwich (GF VG VT)

Edamame Rice Bowl (LC GF VG VT)

Instant Pot Chickpea Curry (LC GF VG VT)

Mung Beans and Rice (LC GF VG VT)

Salsa Cruda Pasta (LC VG VT)

Vegan Bulk Spaghetti Sauce (LC GF VG VT)

White Chili (LC GF VT)

Buddha Bowl (GF VG VT)

Chickpea Wraps (LC VG VT)

Healthy Scrambled Eggs (LC GF KT VT)

Japanese Onion Soup (LC GF VG VT)

Pasta Fagioli (LC VG VT)

Shrimp Power Bowl (GF)

Vegetable Broth (LC GF VG VT)

SIDES

Asian Cabbage Salad (LC GF VG VT)

Beans & Greens Salad (LC GF VG VT)

Caraway Brussels Sprouts (LC GF VG VT KT)

Double Mashed Potatoes (LC GF VG VT)

Glazed Carrots (LC GF VG VT)

Kale Salad with Sesame Dressing (LC GF VG VT)

Miso Slaw (LC GF VG VT)

Pilau Rice (LC GF VG VT)

Red Beans & Rice (LC GF VG VT)

Roasted Brussels Sprouts (LC GF VG VT)

Roasted Green Beans (LC GF VG VT)

Sauteed Spinach (LC GF KT VG VT)

Steamed Edamame (LC GF VG VT)

Avocado Cilantro-Lime Rice (LC GF VG VT)

Brown Rice Pilaf with Saffron and Ginger (LC GF VG VT)

Creamy Kale (LC GF KT VG VT)

Farro (VG VT)

Guacamole (GF KT VG VT)

Mashed Sweet Potatoes (LC GF VG VT)

Molasses Beans (LC GF)

Quinoa Salad (LC GF VG VT)

Roasted Asparagus (LC GF VG VT KT)

Roasted Carrots (LC GF VG VT)

Roasted Potatoes (LC GF VG VT)

Slow Cooker Baked Potatoes (GF VG VT)

Warm Red Cabbage Salad (LC GF VG VT)

Bacon Brussel Sprouts (LC GF KT)

Cannellini and Tomato Crostini (VG VT)

Dill Vinaigrette Greens (LC GF VG VT KT)

Favetta & Pita Triangles (GF VG VT)

Hummus & Pita Triangles (GF VG VT)

Mexican Chopped Salad (LC GF VG VT)

Panzanella (LC VG VT)

Ranch Potato Wedges (LC GF VG VT)

Roasted Broccoli (LC GF VG VT)

Roasted Chipotle Sweet Potatoes (LC GF VG VT)

Roasted Sweet Potatoes (LC GF VG VT)

Spinach & Strawberry Salad (LC GF VG VT)

Zattar Quinoa Salad (LC GF VG VT)