What Can I Do to Get Through Menopause More Easily?

By: Dr. Dani Stekel D.C.

Menopause happens to all women, but the degree of symptoms each will experience can vary dramatically. Some of the effects of menopause are influenced by genetics, but there is still much a woman can do to prepare her body and mind for “the change.”

Menopause is defined as the date of a woman’s last monthly period and is caused by a reduction in reproductive hormones released by the ovaries, which control fertility. Estrogen and progesterone levels both fall markedly, giving rise to a range of signs and symptoms including vaginal dryness, hot flashes and mood swings. Hormone reduction is gradual, however, so the transition tends to occur over a period of years. Like childbirth, menopause is a natural change of life, but that does not mean it is free from discomfort.

We all know that a healthy body needs healthy food, and this is doubly true during menopause. When the body is undergoing dramatic changes in hormone levels, providing it with all the nutrition it requires to react accordingly will make menopause easier to navigate. Calcium-rich foods (such as milk and dairy products, sesame seeds, almonds, kale, spinach and broccoli) are important both for hormonal and bone health, and since a woman’s bone density tends to decrease after menopause it is very important to build strong bones.

Essential Fatty Acids (EFAs) are vital for effective hormone production, so eating oily fish such as mackerel, sardines and salmon and plant EFAs like sunflower seeds, hemp seeds and linseed will ensure that your body is not limited in this department. Good quality protein is necessary for good health at all stages of life, as are plenty of fruit and vegetables to provide essential vitamins and minerals.

Foods containing B vitamins, particularly niacin (B3) and pantothenic acid (B5), are of great help in ameliorating depression and mood swings. These include chicken, turkey and fish for niacin and yogurt, avocado and legumes (lentils, chick peas, etc.) for pantothenic acid. Boron is an especially important micronutrient, because it helps the body to preserve the estrogen it has. Avocados, walnuts, almonds, honey, pears, red grapes, bananas and chickpeas all contain appreciable levels of boron.

Stekel Chiropractic

(212)581-3331

250 west 57st.

Rm. 930

NY, NY 10019