Menopause can be an intense season for women as they navigate hormonal changes and fluctuations and the various symptoms that come with it. This article provides women with real steps and ideas of how to manage their menopausal symptoms day-to-day from a holistic perspective.
Diet
A holistic, sustaining approach to menopause begins with choosing a diet of nutrient-rich, whole foods.
Eating a diet abundant in quality meats, fruits, and vegetables can set a foundation to deeply nourish the body, reduce inflammation, prevent bone loss, and avoid excess weight gain.
Vital Nutrients and Where to Find Them: Omega-3s: wild-caught salmon, grass-fed meats, chia seed oil, and flaxseed oil.
B vitamins: root vegetables like carrots, beets, and radishes; leafy greens like kale, spinach, and chard; fresh or dried fruits, avocados, and seafood.
Vitamin D: grass-fed or pasture-raised meat, organ meats, egg yolks, cod liver oil, wild mushrooms, fatty fish, spirulina, and bee pollen.
Amino Acids: collagen from grass-fed cows, sardines, and pastured eggs.
Magnesium: seaweed, figs, bananas, avocado, and dark leafy greens.
Selenium: turkey, liver, red meat, garlic, spinach.
Iron: organ meats, dark leafy greens, shellfish, red meat.
Zinc: grass-fed beef, lamb, oysters.
Healthy fats: avocados, butter, or ghee from grass-fed cows, coconut oil, coconut butter, and quality olive oil.
Quality proteins: grass-fed or pasture-raised meats, wild-caught fish.
Fiber: vegetables like carrots, broccoli, beets, and cauliflower. Consume Hormone-Balancing Foods
A diet that includes hormone-balancing foods is crucial to keeping menopausal symptoms such as hot flashes, night sweats, and fatigue at bay. Enjoy the following foods where available:…