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Menopause
Foods to Eat More Of: 
  • Fruits: apples, apricots, avocados, bananas, berries, grapes, oranges, peaches, pears, strawberries, dried fruits
  • Vegetables: alfalfa sprouts, arugula, asparagus, cabbage, carrots, celery, collard greens, fennel, green bell peppers, kale, romaine lettuce, spinach, sweat potatoes/yams, tomatoes, watercress
  • Seeds (especially flax, sesame, sunflower, pumpkin), lentils, beans, soy products (edamame, tofu, miso), olive oil, olives, oats, wheat germ, whole grains, yogurt
  • Sea veggies: nori, kombu, arame, hijiki, wakame, dulse & kelp
  • Caraway, thyme, sage, turmeric
  • 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

Foods to Avoid or Minimize: 
  • Meat & dairy products (except yogurt)
  • Alcohol and spicy foods
  • Caffeine, excessive sugar

Essential Oils:
*If additional information or precautions are available, the links below will direct you that information.  If not, you will be directed to Amazon for purchasing options.
  • Hormonal imbalance: myrrh, ylang ylang, clary sage, nutmeg (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)

Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information.  If not, you will be directed to Amazon for purchasing options.
  • Anise, buchu, cinnamon, dandelion root, evening primrose, fennel, fenugreek, garlic, ginseng, golden seal, lemon balm, licorice, motherwort, ​red clover flower, rosemary, sage, thyme, turmeric, wood betony
  • Black Cohosh Tea (limit use to 6 months)
  • Exercise
  • Hot Flashes/Night Sweats:
    • Basil, Sage
    • Add juice of 1/2 a lemon and add it to 3-4 oz of water.  Take first thing in the morning. 
  • 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.
  • Vaginal Dryness: Creams containing Vitamin E and marigold. 
  • Parsley can relieve cramping pains. ​
  • Insomnia: try valerian
  • Try adding Dong Quai to herbal teas
​
Yoga Therapy:
  • Healing Yoga - Menopause (22 minutes - Healing Yoga)
  • Yoga Routine for Menopause: Graceful Maturity (31 minutes - Yogea Yoga)

Supplements & Homeopathic:
  • ​Black Cohosh: 40 mg twice daily (should contain 2.5% triterpenes).
  • Boron: As directed
  • Chasteberry: 225 mg extract twice daily (also called vitex - should contain 0.5% agnuside).
  • DHEA: As directed
  • Siberian Ginseng: 100-300 mg daily (standardized to contain at least 0.8% eleutherosides).
  • Calcium/ Vitamin D: 600-1200 mg calcium and 200 IU vitamin D daily.
  • Dong Quai: 200 mg, or 30 drops tincture, 3 times daily (should contain 0.8-1.1% ligustilide).
  • Licorice: 200 mg standardized extract 3 times daily (be aware this can raise blood pressure).
  • Soy Isoflavones: 50 mg daily (look for products that contain genistein and daidzein).
  • Vitamin B Complex: As directed
  • Vitamin E: 400 IU twice daily (check with doctor if taking anticoagulant drugs).

Mind-Body Connection:​​
  • Menopause issues/problems can represent a fear of not being wanted/needed.

Recipes - Food Medicine: 
*Note: 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.  Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).
​

Smoothies/Beverages:
  • Banana-Blueberry Smoothie (GF)
  • BananaSauce Smoothie (V, GF)
  • Blueberry Peach Smoothie (V, GF)
  • Cranberry-Blueberry Smoothie (GF)
  • PB & Jelly Sandwich Smoothie (V)
  • Peach-Banana Smoothie (GF)
  • Peach-Berry Smoothie (GF)
  • Pineapple Kale Smoothie (V, GF)
  • Pomegranate Dandelion Tea (V, GF)​
  • Strawberry Banana Smoothie
  • Super Skin Smoothie (GF)
  • Superfruit Smoothie (V, GF)

Meals:
  • Adult Ramen (V, GF)
  • Asian Broccoli & Rice Bowl (V, GF)
  • Broth (Veggie/Chicken/Beef) - (V, GF)
  • Buddha Bowl (V, GF)
  • Bulk Spaghetti Sauce (V, GF)
  • Chickpea Salad Sandwich (V, GF)
  • Edamame Rice Bowl (V)
  • Hummus Flatbread
  • Japanese Onion Soup (V, GF)
  • Miso Soup (V, GF)
  • Pasta Fagioli (V)
  • Quinoa Oatmeal (V)
  • Red Beans & Rice (V, GF)
  • Slow Cooked White Chili (V, GF)
  • Spiced Lentil Soup (V, GF)
  • White Bean & Spinach Soup (GF)

Sides & Salads:
  • Asian Cabbage Salad (V, GF)
  • Avocado Cilantro Lime Rice (V, GF)
  • Bacon Brussels Sprouts (GF)
  • Brown Rice Pilaf with Saffron and Ginger (V, GF)
  • Cannellini and Tomato Crostini (V)
  • Caraway Brussels Sprouts (V, GF)
  • Double Mashed Potatoes (GF)
  • Favetta & Pita Triangles (V)
  • Guacamole (V, GF)
  • Hummus & Pita Triangles (V)
  • Kale Salad with Sesame Dressing (V, GF)
  • Mashed Sweet Potatoes (V, GF)
  • Molasses Beans (GF)
  • Quinoa Salad (V, GF)
  • Red Beans & Rice (V, GF)
  • Roasted Veggie Options (V, GF)
  • Spinach & Strawberry Salad (V)
  • Steamed Edamame (V, GF)​
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