Menopause can occur in women anywhere from the age of 40 up, the earlier stages we refer to as pre-menopause. Usually full-menopause can be identified as a complete lack of monthly periods.

Symptoms of menopause include hot flushes, night sweats, mood swings and anxiety. Less common side effects include changes in weight, reduced libido, and osteoporosis, lack of energy and declining skin and hair health.

Here at New Harmony we are going to provide you with our hints and tips of how to deal with these symptoms in a natural way. We have done this by taking feedback from our customers, and we hope it will benefit you.

Combat Hot Flushes: Typically experienced by 75% of women during the menopause.

Diet – Eat a well balanced diet, eating regularly and often to avoid a dip in blood sugars. Include plenty of green leafy veg and fruit. Try to include turmeric – great for its anti-inflammatory properties and powerful antioxidants and avoid foods which may trigger hot flushes, these include hot spicy foods, coffee, alcohol and hot drinks. Include plenty of omega 3 fatty acids, found in oily fish such as salmon, mackerel and sardines.
The benefit of Fish Oil, Krill Oil and other good quality oils such as MorEpa Platinum during menopause have been widely documented.

Bowels – Ensure you have regular bowel motions, ideally at least one a day. Constipation can be a major factor in triggering hot flushes.

Stress – Stress and emotional upset can increase levels of adrenaline in the body, making your sweat glands go into overdrive! Try things such as yoga, meditation and deep breathing exercises, and physical exercise to increase healthy endorphin release in the body. If you feel that is not enough, consider adding a Balance For Nerves supplement.
Sage Tablets – Sage is known for providing relief for excessive sweating. Menoforce Sage Tablets is a supplement primarily aimed at reducing symptoms of hot flushes during menopause.

Support Your Bones:

One of the biggest risks for women during menopause is osteoporosis, this is due to the lack of hormonal support which was present up until now.
Not only is calcium extremely important – but in order for it to be successfully absorbed in the body it needs Vitamin C, D and K and minerals boron, selenium, copper, zinc and phosphorus.

Keep your diet full with leady greens, broccoli, soy products (due to their high oestrogen content) figs, millet, avocados and kiwi.
To help prevent osteoporosis, you should reduce acid producing foods, these include animal protein, coffee, sugar and alcohol. Bone support is very important if you are a smoker or ex-smoker and already have signs of bone density problems already. We have tried and tested Revive Active Joint Support, a super product which also contains collagen which helps with anti-ageing.

Weight Gain:

We have already mentioned the importance of fruit and veggies already, and while this cannot be stressed enough, we won’t harp on about it anymore. However when trying to prevent weight gain, keeping yourself hydrated and choosing whole grains rather than refined carbs are very important.
Eating little and often, every 3-4 hours, will keep your blood sugar levels stable, and so reduces cravings for that sweet treat. Don’t fall into the trap of becoming dependant on stimulants like coffee and sugar! If you are struggling with sugar cravings BioCare Sugro Guard has proven effective in that department, and we have gotten very positive feedback, it is high in Chromium, Magnesium, Manganese and Vitamin C. Its a once daily supplement and is relatively cheap.

Low Mood & Irritability:

This is probably one of the worst symptoms of menopause, leaving women feeling helpless and anxious. Often low mood and irritability can be a result of lack of sleep from hot flushes and a dip in blood sugar levels, so hopefully our tips up above can help with that. Other ways to help improve our mood nutritionally include:

Milk Thistle – Very important to help the liver dispose of “used” hormones that otherwise circulate in the blood and cause hormonal mahem (i.e. hot flushes, cry attacks, panic, lack of confidence, insomnia, etc) in the body. It is recommended to take Milk Thistle throughout the Menopause and once or twice a year for 2 weeks thereafter
“A Positive Journey through Menopause” by Cathy Taylor Doyle is a fantastic book for those who wish to understand the process a bit better.

B Vitamins – The power of the B vitamin is often overlooked. The feeling of “brain fog”, tearfulness and irritability are often signs that you may need B vitamin supplementation. Foods high in B Vitamins include brown rice, nuts and seeds, oats, avocados, bananas, eggs and seafood.
Alternatively a good B Complex with Vitamin C which is particularly good for tiredness. When you are stressed B vitamins can become depleted quite quickly, so it’s a good idea to replenish them.

Magnesium – Magnesium is a mineral used as a natural relaxant and stress reliever. Optimum levels of magnesium can aid sleep, anxiety and restlessness. We recommend Mag365 Plus Calcium – as it is the most absorbable form available.

Vitamin D – You may have seen raving about this recently on facebook. Vitamin D is VITAL for the production of Serotonin (the happy hormone). Sunlight is absorbed into the skin and thus, Vitamin D is produced. Due to our dreary climate, it may be worth considering taking a good quality Vitamin D supplement in the winter months.

We hope we have helped with these tips on how to face Menopause head on, in a natural way. While we put research and study into our advice, it does not replace that of your GP, if you are taking any medication already, it is always good to get the “all-clear” from your Doctor before starting a new supplement.

As always, if you need any help or advice, don’t be afraid to contact us!