Conditions

Slow down but Don’t Stop

Aging with Health – Complementary Therapy for Peri -Menopause and Beyond

• Calming down and taking it easier are excellent strategies but feeling too worn out to do anything is another matter. Feeling fatigued is often the result of low iron levels especially if your periods have become heavier. Taking a natural iron supplement or tonic will increase your energy levels without causing constipation or digestive turmoil.
• Keep caffeine and wheat intake low as they both inhibit iron absorption
• Eat dried fruit such as apricots in place of foods full of refined sugar as they contain useful quantities of iron.
• Stay well hydrated (mineral water, herbal teas) helps with energy levels too

 

• Many menopausal women tend to have so much on their plates already that dealing with hormonal changes seems a challenge too far. Irritability, anxiety, nervous tension and even mild depression are often the result of trying to deal with physical and emotional symptoms whilst juggling the usual load of responsibilities and demands.
• Try taking an extract of Avena Sativa made from the oat plant, it is full of calming, soothing nutrients. This gentle herb works gradually to build up resistance to stress and therefore a more relaxed frame of mind.
• It can be taken with other medication and is suitable for long term use.
• Hypericum is a lovely remedy to turn to for help if your mood is low. It is called the Sunshine Herb and is used to support the spirits whilst calming tension. You should notice an improvement in about 3 weeks; however, it shouldn’t be taken for more than a few months at a time. If you are on any medication including hormonal therapy check with your GP as it comes with a few contraindications.

 

• Sleep
• If sleep is evasive or you find yourself waking frequently through the night, try a mixture of:
• Valerian and Hops extracts which combine beautifully to help promote peaceful, refreshing sleep. These hops can be taken long term but do not take them if you are already taking sleep medication. Again, please check suitability with your GP.
• Exercise
• To assist your body cope with all the demands without frazzling your nerves to pieces, reduce or remove caffeine from your diet and replace with plenty of water.
• Exercise triggers the production of happy chemicals called endorphins in your body so try a 10 minute walk every day to keep those endorphins flowing.
• Forget it!
• Many women find that increased forgetfulness is a clue that menopause is upon them.
• Taking Ginkgo Biloba extract is thought to increase blood flow to the brain and therefore help memory and concentration.
• Bearing in mind that many women are carrying huge amounts of information and extremely long to-do lists in their head, it is not surprising that sometimes a fact or two slips through the net.
• Be considerate to yourself and get enough sleep to allow your brain to work efficiently.
• Hairy Moments!
• Some women find that the condition of their hair, skins and nails is a concern during the menopausal years.
• It is often the case that minor nutritional deficiencies culminate in poor supplies being available for the outer layers that are so important to us cosmetically.
• Eating a healthy diet is enormously helpful but eating it sitting down, calmly and relaxing rather than eating on the run is important as it is difficult for the body to absorb nutrients efficiently when it is under strain.

 

• Feast Yourself Fit
• As periods become less frequent during the menopause, the body loses one of its exit routes for toxins. The more toxins there are in the body, the more likely you will experience skin problems, digestive disorders, arthritic complaints etc. Also pay attention to liver health – Chelidonium either in herbal or homoeopathic dose can support de-tox
• To keep toxin levels down follow these guidelines:
• Drink at least 1.5 ls of plain water daily: Cut out coffee and limit tea to 2 cups daily
• Work towards a daily bowel movement – increase fibre and fluids
• Eat regularly and calmly
• Reduce refined carbohydrates ie refined sugar, white bread pasta and rice
• Eat more phyto-oestrogens – see following notes
• Eat non-dairy calcium containing food – see following notes
• Exercise daily, if only a 10 minute walk every day

 

Additional Nutritional Information:

Phyto-oestrogenic Food	Calcium containing foods-bone health
Almonds, apples, bananas, broccoli, cabbage, carrots, cashews,   cauliflower, celery, cucumber, green beans, oats, parsnips,   sprouted seeds, sunflower, sesame and pumpkin seeds, tofu & soy products   Beans, pulses, nuts seeds & berries   Ref: C Northrup, A Cullen, M Glenville	Almonds, brazil nuts Brown rice, figs Kidney beans, oats, pine kernels   Salmon, sardines, Sunflower and sesame seeds   Tofu and watercress and white cabbage   Dairy products and green leafy veg   These support against osteoporosis