FOR HOT FLASHES
Keep room temperatures low because warm environments can bring hot flashes on. Keep a diary to track when they happen-you may use this information to help find what triggers them. When hot flashes starts, go somewhere cool. Take more frequent cold baths to cool the body down. Use all the natural cooling products, especially for cleanser. Try sleeping in a cool room. And use sheets that let your skin “breathe”. Wear light clothing in layers that you can take off if you get too warm. Cold drinks(water and juice) can offer relief – drink lots of them. Magnesium(found in beans,soy and whole grains) is also helpful. The kind of deep breathing exercise can reduce the rate of hot flashes by about half.
TO PREVENT OSTEOPOROSIS
Estrogen only has a temporary effect against osteoporosis. Although it may decrease the rate at which old bone is torn down, formulation of new bone eventually decreases in some 3-5 years anyway. Generally speaking, for healthy bones, women require 800 – 1,000 mg of calcium daily. During pregnancy, lactation and menopause, calcium needs increase to 1,000 – 1,500 mg daily. Good sources of calcium include sesame seeds, almonds, low-fat yogurt, tuna, sardines(with the bones), dark and green leafy vegetables (e.g kale and broccoli), tofu, and various seaweeds. Avoid eating food that can steal minerals like white sugar. Keep your consumption of protein from animal sources(meat, fish, dairy products) low. Avoid foods that contain phosphorus or phosphate additives(e.g processed foods and fizzy soft drinks). Our bones also diminish in size and strength when not used. In postmenopausal women, moderate exercise preserves bone mass in the spine, and helps to reduce fracture risks.
TO PROTECT AGAINST HEART DISEASE
According to experts, exercising for 30 minutes a day can reduce the risk of heart diseases, as exercise can combat weight gain, a factor in heart disease.
TO OVERCOME SLEEP DIFFICULTIES
Be active. Results show that women who are more active experience less hot flashes, stress, anxiety attacks and sleep difficulties.
TO LIFT YOUR MOOD
Exercise can affect the mood in a positive manner. When you exercise”feel good” hormones, called endorphins, are released in the brain. Endorphins are involved in the body’s positive response to stress. The mood heightening effect of exercise can last for several hours.
TO BRING DOWN ESTROGEN LEVELS
If you suffering from breast cancer, PMS, fibroids, ovarian cysts, and other conditions that estrogen exacerbates, these estrogen – inhibiting foods might be of interest to you: berries, broccoli, cabbage, citrus foods, corn, fruits(except apples, cherries, dates and pomegranates), grapes, green beans, melons, onions, pears, pineapples, squashes, tapioca, white rice, white flour.
TO BOOST ESTROGEN
Eat Flaxseed and high-protein soybean products(e.g tofu, soy milk and tempeh); they have estrogenic activity. Foods rich in the mineral boron can also boost estrogen levels in postmenopausal women in a stunning degree.
