Navigating Menopause Holistically
Menopause can be an intense experience for women as they navigate hormonal changes and fluctuations and the various symptoms that come with it. Here are some ways to manage menopausal symptoms.
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 such as carrots, beets, and radishes; leafy greens such as 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, and spinach.
Iron: organ meats, dark leafy greens, shellfish, and red meat.
Zinc: grass-fed beef, lamb, and 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, and wild-caught fish.
Fiber: vegetables such as carrots, broccoli, beets, and cauliflower.
Consume Hormone-Balancing Foods
A diet that includes hormone-balancing foods such as the following is crucial to keeping menopausal symptoms such as hot flashes, night sweats, and fatigue at bay….