Updated: Apr 15
*Essential oils have been used for centuries to treat all kinds of health concerns. Given their potency, versatility and effectiveness, it comes as no surprise that essential oils can be useful in helping you balance your hormones.
Some enjoy essential oils aromatically by diffusing them into the air, while others combine them with Epsom salts for a therapeutic bath. Evidence continues to emerge suggesting essential oils can play a beneficial role during and after menopause.
*Eating Foods Rich in Calcium and Vitamin D and Iron is beneficial due to hormonal changes from menopause. Menopause can cause bones to weaken, increasing the risk of osteoporosis. Calcium and vitamin D are linked to good bone health, so it's important to get enough of these nutrients in your diet.
Dairy products like yogurt, milk and cheese are rich in calcium. Green, leafy vegetables such as kale, collard greens and spinach have lots of calcium too. It's also plentiful in tofu, beans, sardines, broccoli, and legumes and other foods. An adequate intake of calcium for women over 50 is 1,200 milligrams per day.
Now with Iron, eating at least three servings of iron-rich foods a day will help ensure that you are getting enough iron in your daily diet.
You can get iron from lean red meat, poultry, fish, eggs, and also in legumes and beans, leafy green vegetables (dark greens especially), also in nuts, and whole grain products. The recommended dietary allowance for iron in older women is 8 milligrams a day.
*Eating a lot of fruit and vegetables can help prevent a number of symptoms, during and after menopause. Many fruits and almost all veggies are low in calories and can help you feel full due to high fiber content, so they're great for weight loss and maintaining a healthy weight.
They may also help prevent a number of diseases, including heart disease. This is important, since heart disease risk tends to increase after menopause. This could be due to factors such as age, weight gain or possibly reduced estrogen levels.
Adequate amounts of fruits and vegetables may also help prevent bone loss since there are many of the fruits and veggies that are rich in Vitamin D and Calcium.
*Now obviously there are times during and after menopause that you are not feeling your best, which generally means that your endocrine system is out of balance.
So if you’re feeling irritable, tired, drained, exhausted all the time and you feel you’re eating the best you can, you can also give your body a little extra help with supplements from naturally sourced ingredients, like phytosterols.
So what are Phyosterols?
First of all, phyto is a Greek work that means ‘plant’ so these are ‘plant sterols’ and these are a group of naturally occurring compounds found in the cell membranes of plants. Because phytosterols are structurally similar to the body’s cholesterol, they play an important role in the cholesterol levels in the human body.
They will also help bring your endocrine system back into balance and you get back to feeling like yourself again. These plant sterols also help support your bones, colon and breasts health, as well as aid in lowering cholesterol, cancer protection and anti-aging benefits for the skin.
*It's also common to gain weight during and after menopause and this is pretty much due to a combination of changing hormones, aging, inactive lifestyle, diet and sometimes genetics. Gaining excess body fat, especially around the waist, increases your risk of developing diseases such as heart disease and diabetes.
In addition, body weight can affect menopause symptoms, so it’s kind of a double edged sword.. so to speak. One affects the other and vice versa. So again, this is where healthy eating comes into play. Stay away from trans fats…….
And back to the Phyosterols which help to bring back the balance to your Endocrine system and whole body for that matter. And when your system is back in balance, chances are that you will be able to lose much of the weight you gained due to your system being out of balance.
*Now there is currently not enough evidence to confirm whether exercise is effective for treating symptoms of menopause, but we know that exercise is crucial in order to strengthen, firm & tone the muscles and prevent loss of lean muscle. There is so much evidence to support the benefits of regular exercise, especially after 40.
These benefits include improved energy and metabolism, healthier joints and bones, increase muscle and muscle tone, decreased stress and better sleep.
There was a study done in a group of post-menopausal women. This study found that exercising three hours a week for a year improved their physical and mental health and their overall quality of life.
Side Note: Regular exercise is also associated with better health and protection against diseases and conditions including cancer, heart disease, stroke, high blood pressure, type 2 diabetes, obesity and osteoporosis.
So to recap:
*Certain essential oils can be beneficial during menopause.
*Eating foods rich in Calcium, Vitamin D and Iron are highly recommended
*Eating a lot of fruit and veggies can help prevent a number of menopausal symptoms
*Phytosterals help to bring the whole Endocrine system back into balance
*Be very care about gaining weight and make sure you get yourself on a consistent exercise program
*And of course…..last but not least, drink plenty of water……I can’t stress then enough for anyone, not just menopausal and post-menopausal women. We all need adequate water intake.
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