Читать книгу Manage Your Menopause Naturally - Maryon Stewart - Страница 12
ОглавлениеSo far, looking at what’s happening in the body at midlife, we’ve seen that many symptoms can be explained by the natural drop in our estrogen levels. However, that’s not usually the whole story: there may be other underlying causes. Diet and lifestyle play an important part in the experience of menopause as well as in our general health and well-being. You’ve probably heard the adage “You are what you eat,” and to a large degree it’s true. Mother Nature has provided us with many sources of goodies: we just have to know what to eat at each life stage to protect and enhance our health. In this chapter we explore the link between diet and hormones and the nutritional deficiencies that aggravate symptoms of menopause.
Menopause is often a time when nutritional deficiencies start to become apparent. Years of wear and tear, pregnancy, and breastfeeding can all challenge our nutrient stores. If we don’t know how to replace what time and nature have taken away, we may be left in a nutritionally depleted state, which can affect our brain chemistry and our hormone balance.
You may think your diet is healthy, but if you start to analyze it more closely, a different story might emerge. A few years ago, a group of staff at a magazine company in the UK completed questionnaires for me about their diet and nutritional health. Not one of the participants was consuming an adequate diet, and all had some signs of nutritional deficiencies. Most of us lack knowledge about how to meet all our body’s nutritional needs.
Today’s diet is very different from that of our Stone Age ancestors. Three million years ago, vegetable matter, including hard seeds and plant fiber such as roots and stems, was the mainstay of our diet, rather than the large amounts of animal protein many people consume today. And the meat produced by intensive farming is much higher in fat, especially saturated fat, than the wild meat eaten by our ancestors.
Our lifestyle is also very different even from that of just seventy-five years ago, when three balanced meals, with just the occasional between-meal snack, were the norm. Today, many of us struggle to eat one or two balanced meals a day, with several snacks. We often eat convenience food and commercially prepared meals on the run, rather than the wholesome, home-cooked foods favored by many of our grandmothers.
Add to this the fact that we exercise much less than we used to, and it’s not surprising that we suffer from conditions such as heart disease, cancer, diabetes, and osteoporosis to a far greater degree than people did even a few decades ago. The incidence of conditions such as irritable bowel syndrome, constipation, diarrhea with painful gas, bloating, migraine headaches, nervous tension, irritability, insomnia, and feelings of aggression and fatigue are also on the rise.
Are You Fit for Midlife? Results from a Survey
My team and I conducted an online survey of more than 1,200 women between the ages of thirty-five and sixty-four to assess their health prospects for midlife. We found that lifestyle factors such as poor diet, lack of exercise, alcohol intake, and smoking seemed to be strongly linked with mental and physical health problems. Only a quarter of the women in the survey were achieving the following five targets for a healthy midlife:
• Eating two 4-ounce servings of fish a week, including at least one serving of oily fish
• Eating five servings of fruit and vegetables a day
• Exercising at least five times a week
• Consuming no more than seven large glasses of alcohol a week
• Not smoking
In addition, almost 50 percent of respondents said they did not feel as healthy as they used to. Seventeen percent smoked more than ten cigarettes a day, and 8 percent smoked between one and ten cigarettes a day.
On a more positive note, 75 percent of the women said they would be willing to modify their diet. A similar percentage said they would be willing to do more exercise. Fifty-five percent said they would consider taking supplements, and 40 percent were willing to incorporate relaxation into their timetable.
Interestingly, respondents who were achieving all five targets reported much higher libido than the others in the group. Their energy levels and their general sense of well- being were noticeably better too.
What we eat influences our health and hormone function. In particular, hormonal balance can be affected by the amount of fat and fiber in our diet, as well as by levels of individual essential nutrients.
Although we still don’t fully understand the relative importance of these factors, it is safe to say that they have been largely overlooked in the treatment of midlife symptoms, even though research now shows that billions of women around the world have nutritional deficiencies. Dietary changes offer one alternative to hormone therapy for the control of estrogen withdrawal symptoms. A change of diet may also help lower the risk of heart disease and hormone-related cancers of the breast and uterus.
Scientific interest in the effect of dietary fat on health originally arose because of the strong links between fat consumption and both heart disease and breast cancer. Women in countries where the diet is typically high in fat, especially the saturated fat found mainly in animal products, have high rates of breast cancer. We don’t yet know whether reducing animal fat intake reduces the risk of breast cancer, but we do know that the fat and fiber content of our diet can affect hormone function. Fiber binds to estrogen in the small intestine, helping to balance our hormone levels.
A diet high in animal fat and low in fiber is associated with relatively high levels of circulating estrogen. The US Food and Nutrition Board of the National Institute of Medicine recommends that women under fifty consume 25 grams of dietary fiber per day, while those over fifty should consume 21 grams (to correspond with an overall reduction in food intake for older women). Most Americans, however, get only 15 grams per day. It may be that Western women who have followed high-fat, low-fiber diets are more likely to experience estrogen withdrawal symptoms at midlife because their bodies are used to a relatively high level of estrogen. As a result, they don’t tolerate the natural drop in estrogen at menopause as well as women who have lower levels of circulating estrogen.
In theory, this means that making a dramatic change to a low-fat, high-fiber diet could aggravate symptoms of estrogen withdrawal in some women. This effect is likely to be offset by the fact that the diet is healthier, which in turn has a positive effect on hormone function. But if you do change your diet at the time of menopause, it makes sense to do so gradually. For example, don’t suddenly go from being a meat eater to following a weight-loss vegan diet. You need to give your body time to adjust.
Our body requires many nutrients in order to produce hormones and enable them to do their job properly. Severe nutritional deficiencies are rare in countries like the United States, Canada, Australia, and the United Kingdom, but our surveys suggest that many women in these countries have chronic deficiencies of essential nutrients, beginning well before menopause. For example, 50 to 80 percent of women with PMS have low levels of magnesium, B vitamins, vitamin D, zinc, iron, calcium, and EFAs. Low levels of important nutrients leave women in what I call “economy mode.” Below I discuss some essential nutrients and their function. Foods rich in these nutrients are included in the list beginning on page 222.
Iron
Iron is essential to the production of hemoglobin, the compound in our red blood cells that transports oxygen from our lungs to all the cells in the body. The muscles and brain also need iron, and it is a vital component of many of the enzymes that drive the chemical reactions in our cells. Low levels of iron can lead to brittle and split nails, hair loss, and anemia, which can cause fatigue. Around 4 percent of women of childbearing age are anemic; severe anemia can cause periods to stop. An additional 10 percent of menstruating women suffer from a mild iron deficiency. Heavier periods, common in perimenopause, can further deplete iron levels.
B Vitamins
Broadly speaking, B vitamins are involved in releasing energy from food. A severe deficiency in vitamin B12 can cause periods to become irregular, a symptom that may be confused with perimenopause among women in their early forties. A lack of vitamin B12, which is found in red meat and other foods, can occur in vegans and in older people who lose the ability to absorb this vitamin. Symptoms include weight loss, fatigue, tingling in the feet, and balance problems.
Vitamin B6 deficiency, which is often linked with premenstrual syndrome, is surprisingly common, and it is associated with anxiety and depression in both men and women. It is involved in the response of tissues to estrogen and seems to be needed by the part of a cell’s surface that interacts with estrogen receptors. So increased amounts of vitamin B6 may be necessary if you take relatively large amounts of estrogen — for example if you take oral contraceptives.
Vitamin B1 deficiency is also associated with anxiety and depression.
A lack of vitamin B3 (niacin, nicotinic acid, or niacinamide) usually develops only in heavy drinkers, those on very poor, low-protein diets, and those with serious digestive problems. Symptoms include depression, diarrhea, and a red, scaly rash on the face, the back of the hands, or other areas exposed to light. In women who are deficient in vitamin B3, menstrual irregularities are common, and this deficiency may aggravate symptoms in perimenopausal women who drink heavily.
Vitamin D
Vitamin D deficiency is now known to have many serious health implications. Dietary sources of vitamin D include egg yolks, fortified milk and cereals, cheese, and oily fish. The vitamin can also be synthesized in our skin from sunlight, but people who spend most of their time indoors, and those who always cover or protect their skin while outdoors, rarely receive enough sun exposure to maintain healthy levels of vitamin D — particularly in the winter, when days are shorter and sunlight is weaker. US health guidelines recommend taking a vitamin D3 supplement of 600 international units (IU) daily in the winter. Those who are housebound or always cover their skin should take vitamin D throughout the year.
Vitamin D plays a role in calcium metabolism, so it is crucial to bone growth and health, helping to prevent the bone-thinning disease osteoporosis. There is also mounting evidence that low levels of vitamin D are associated with an increased risk of type 1 diabetes, bone and muscle pain, hypertension, and cancers of the breast, ovaries, colon, esophagus, lymphatic system, and prostate.
Symptoms of deficiency include excessive sweating — which is obviously a key issue for women already suffering from hot flashes at midlife — along with low mood, aching joints, muscles and bones, and recurrent urinary tract infections, all common symptoms as we age.
During the summer at most latitudes, about twenty minutes’ exposure of the face and arms a day, early in the day or evening, without heavy sunscreen, should provide you with enough vitamin D for the health of your bones. If you have fair skin, it’s probably best to restrict exposure to sunlight to ten minutes without sunscreen. The ultraviolet radiation that damages our skin is strongest between 10 a.m. and 4 p.m. If you have to go outdoors during the middle of the day, be sure to protect your skin from damage and signs of aging with a good sunscreen.
Vitamin E
Scientists discovered long ago that a deficiency of vitamin E in rats caused pregnant females to lose their offspring. In fact, the chemical name for vitamin E is tocopherol, which is derived from the Greek words for “childbearing.” Vitamin E is an antioxidant, helping to repair the effects of free radicals (unstable chemical molecules that can damage cells). It is also thought to help reduce inflammation.
In women with premenstrual syndrome, supplements of vitamin E have been found to raise estrogen levels, but its effect on hormone chemistry in perimenopausal and post-menopausal women has not been studied to any great degree. Its effect on hot flashes, however, has been known since 1949. In one of the first studies, a positive response, with over 50 percent fewer hot flashes, was recorded when high doses were given (in the region of 1,000 IU per day), although this small, early trial was not sufficiently robust to convince today’s doctors.
Low vitamin E levels have been associated with an elevated risk of breast cancer, so supplementation might help some women, perhaps those in perimenopause rather than those who are postmenopausal.
Good sources of vitamin E include almonds, hazelnuts, Brazil and pine nuts, sweet potato, and sunflower and rapeseed oils.
Magnesium
Magnesium is necessary for normal bone, muscle, and nerve function and for the production of energy in cells. Like potassium, it controls energy functions within cells. Good sources include fresh fruit and vegetables, especially green ones. But magnesium deficiency is common: the National Health and Nutrition Examination Survey (NHANES) of 2013–16 found that 48 percent of Americans ingest less magnesium from food and beverages than the estimated average requirement for their age group.
Magnesium is also involved in reproductive hormone function. Experiments have shown that the ovaries need it to respond to the stimulatory effect of the pituitary hormones FSH and LH. A failure by the ovaries to respond is exactly what happens at menopause. Since magnesium supplementation can reduce PMS symptoms, it’s not surprising that it has also been shown to alleviate some menopausal problems, including mood swings, anxiety, insomnia, and bladder problems.
Women experiencing an early menopause, erratic menstrual cycles, fatigue, anxiety, depression, or aches and pains may benefit from magnesium supplementation. A diet naturally high in magnesium is also rich in other nutrients, and supplements are harmless enough. The only likely side effect is diarrhea, and the laxative effect could actually help if you are constipated.
At last studies are beginning to look at the relationship between magnesium and the timing of menopausal symptoms. This is great news, because magnesium levels are known to be low in at least 50 percent of women with PMS and in some women with menopausal problems.
Zinc
Only 0.003 percent of our body is made up of zinc, but without it we wouldn’t be able to live. The average intake of zinc has decreased over the last sixty years (to below World War II levels in the United Kingdom), mainly because we now eat less red meat. Zinc intake in many Western countries, including the US, the UK, and Australia, is fairly close to the minimum recommended amounts. In addition, absorption of zinc is reduced by consumption of alcohol, whole grains, and many other foods. Zinc is involved in a wide range of metabolic processes. More than 85 percent of our total body zinc is found in our muscles and bones. We require it to make insulin, for the catalytic activity of about one hundred enzymes, and for normal mental, immune system, and sex hormone function. It is also involved in the absorption of other key nutrients.
The best dietary source of zinc is oysters, followed by beef and most other meats. Vegetarian sources include Brazil nuts, almonds, muesli, lentils, and eggs.
Calcium
Calcium intake is important in the prevention of osteoporosis, but that is only part of the story. On average we carry approximately three pounds (1.4 kg) of calcium in our bodies, 99 percent of it in our bones and the rest circulating in our bloodstream. Blood calcium is necessary for blood clotting, optimum muscle and cardiac function, and neurotransmission.
Calcium is essential for growing strong bones in children, but it’s also important as we age. If we consume insufficient calcium throughout our lives, we may approach middle and old age with a low bone mass and a high risk of osteoporosis. In addition, because calcium in the bloodstream is vital to bodily functions, if blood calcium becomes low, it is leached from our bones into the bloodstream.
The average calcium intake in the US for women is generally lower than the recommended daily intake, which ranges from 1,000 mg for women in their forties to 1,200 mg for those age fifty and over. While the minimum amount of calcium required daily is a controversial issue, the World Health Organization sets it at 500 mg. Some of the richest sources of calcium are sardines and other small, bony fish, Cheddar cheese, soy, Brazil nuts, spinach, and milk.
Up to two-thirds of our calcium intake may never reach our bones. Other nutrients, including vitamins D and K2 and the minerals magnesium and zinc, are necessary for optimum calcium absorption. Common foods such as whole grains, legumes, and tea are rich in phytates (phytic acid), which can interfere with the absorption of calcium. Paradoxically, however, soy products, which are also rich in phytates, appear to reduce the risk of bone loss. A diet rich in salt and animal protein appears to increase calcium excretion in urine.
Women need at least 700 mg of dietary calcium each day. To assess how much calcium you are getting in your diet, you can use the International Osteoporosis Foundation calculator at www.iofbonehealth.org/calcium-calculator.
Potassium
Potassium is an essential mineral that has many important functions and benefits, including regulating blood pressure, nervous system function, and our body’s fluid balance; helping to maintain strong bones; and decreasing the risk of stroke and kidney stones. It is referred to as an electrolyte, because when it’s dissolved in water it produces positively charged ions, which are important for many biochemical processes in our body. Rich sources of potassium include fruit, especially bananas; vegetables, including leafy greens, mushrooms, and avocado; and fish, particularly salmon. Different health agencies have different recommendations for intake. According to WHO, we need 3,510 mg per day. NHANES (the US National Health and Nutrition Examination Survey), recommends 4,700 mg per day but reports that fewer than 2 percent of American adults achieve this.
Essential Fatty Acids
Although we are often advised to reduce consumption of fats, not all fats are equal. Some types of fats are essential to our bodily functions. Fats provide us with twice the energy of carbohydrates or sugar. Let’s take a look at the various kinds of dietary fats.
The majority of animal fats and some oils from tropical plants are saturated (with hydrogen molecules). These fats are usually solid at room temperature. They provide calories but few other nutritional benefits, and they can contribute to high levels of LDL (“bad”) cholesterol in the blood. A diet rich in these saturated animal fats, and lacking in fiber, vitamins, and minerals is considered a risk factor for heart disease.
Many but not all vegetable fats are polyunsaturated. These fats, which are usually liquid at room temperature, do not increase the risk of heart disease in the way that saturated fats do. The same is true of olive and rapeseed oil, which are monounsaturated fats.
Within the polyunsaturated fats is a special category, known as essential fatty acids, or EFAs, which have a number of important functions in the body, including regulating nervous system and hormone function and building cell membranes. Signs of EFA deficiency include dry skin, lifeless hair, cracked nails, fatigue, depression, dry eyes, lack of motivation, aching joints, difficulty in losing weight, forgetfulness, and breast pain — all common symptoms during menopause. If you have tried to lose weight by going on a lowfat or no-fat diet, you are likely to be deficient in EFAs.
On the hormone front, EFAs do something very interesting. They are used in the building of cell walls and, in particular, seem to influence the function of the pieces of cell machinery that are embedded in cell walls, such as hormone receptors. So it is possible that a long-term deficiency of EFAs might modify the way the body responds to certain hormones.
Because our bodies cannot produce EFAs, we must obtain them from food or supplements. Good sources of essential fatty acids are corn, sunflower, and safflower oils, which contain what are known as omega-6 EFAs. Oily fish such as mackerel, herring, and salmon, together with soybean, walnut, and, to a lesser degree, rapeseed oil, contain omega-3 EFAs.
Certain preparations of EFAs have been shown to be beneficial for a variety of conditions. Evening primrose oil contains omega-6 EFAs, which can help women with premenstrual breast tenderness and also some adults and children with eczema. Fish oils have also been shown to reduce the pain and inflammation of rheumatoid arthritis and to lower the levels of some blood fats, though not cholesterol.
According to our midlife survey, those regularly consuming a diet rich in omega-3 EFAs had fewer aches and pains, fewer mood swings, less depression, far more energy, and increased libido.
Making your diet more nutrient dense can only help your hormones to function normally. Take a look at the list of the nutritional content of foods on page 222 to choose nutrient-rich foods you enjoy.
Anne’s Story
Anne was a single mother, age fifty-three, when she joined my Facebook group. She felt like a shadow of her former self both physically and mentally.
It started around the age of forty-seven. I had bad heart palpitations, especially in the night. I was in the third year of my degree, so I put it down to stress, but then it continued well after graduation, and I started to get very bad anxiety about even the smallest thing. I felt so stressed, as I would catastrophize about things. I gained weight, I got terrible aches and pains, and I couldn’t even dress myself properly. I then developed very vicious migraine attacks and thought I had early-onset dementia, as I lost my concentration. I was forgetting things and doing crazy things like putting my mobile phone in the refrigerator.
Then one night I was driving back from a trip with my son, and, although I was on a familiar road that I had driven on for years, I didn’t know where I was, which was terrifying. Plus, I was dealing with a teenager whose hormones were raging at the same time as mine. We argued so often, I was afraid I would lose him as he would go to live with his father.
I went to see my doctor, and he gave me antidepressants, but they just caused side effects. I went in to see another female doctor, completely sobbing, and was told it was part of the aging process.
I was struggling at work, as I had issues with productivity due to lack of concentration. I was tired all the time. I felt like I was under a heavy cloak of fatigue, and my creativity had long since left the building. I couldn’t organize my thoughts, which was very scary, and I was desperate for help.
Only weeks after I began Maryon’s program, I noticed a huge difference. My energy began to return, and the migraines lessened. As I progressed, my concentration returned, the headaches went completely, and I had an incredible amount of energy. I remember during the fifth week of the course, I got up on a sunny morning and woke my son up and told him we were going on a hike. I made a packed lunch, and we went on a ten-mile adventure and took lots of gorgeous pictures. I will never forget my son saying, “Mum, it’s so nice to have you back.”
It’s been a year now since I undertook Maryon’s program, and I really feel better than I can remember. Instead of contemplating leaving the workplace, as I felt unable to function at work, I am now doing so well I have been offered and taken promotion. I’m beyond delighted on so many levels.
Are You Nutritionally Healthy?
Common deficiencies of nutrients like iron, zinc, calcium, magnesium, some B vitamins, and vitamin D affect how we look and feel. Facial acne, greasy skin, cracking at the corners of the mouth, red patches at the sides of the nose, acne on the upper arms or thighs, unmanageable hair, and split, brittle nails can be our body’s ways of saying that all is not well — but many of us may not be tuned in to the communication. So let’s try to interpret what your body may be trying to tell you.
Refer to the picture on the next page, and then be brave and have a close look in the mirror. Use use the first column of the table on pages 50–54 to check off any signs you notice. You may be surprised at how many of these signs you see in yourself. Some of them may be associated with chronic health conditions that you’re already managing; if that’s the case, it may be harder to alleviate the problems, but keep in mind that good nutrition can only help.
Realizing that you may be short of certain nutrients is the first step. The next step is putting it right. It’s not just a question of taking a supplement, but also of examining your diet and lifestyle, and learning which habits may interfere with your absorption of good nutrients. Binge eating, drinking too much alcohol, and living life in the fast lane take their toll not only on how you feel but also on your appearance.
Manifestations of Nutritional Deficiencies
| Skin and Hair Problems | |||
| ✔ | Sign or Symptom | Possible Causes | Solution |
| Excessively dry skin | Mixed deficiency of EFAs, vitamin A, and vitamin E | Multivitamin and mineral supplement with evening primrose oil and high-strength fish oil and 400 IU of vitamin E per day | |
| Wrinkles | Deficiencies of antioxidants (vitamins A, C, E, selenium, and zinc) | Strong multivitamin and mineral supplement and soy-rich supplements (see page 63) | |
| Cracking at the corners of the mouth | Iron deficiency B vitamin deficiencies Thrush (Candida) infection | Multivitamin with ironSee your doctor if problem persists. | |
| Excessive peeling and cracking of lips | Vitamin B12 deficiency | Vitamin B complex supplement | |
| Red, oily skin at the sides of the nose | Vitamin B2 deficiency Vitamin B6 deficiency Zinc deficiency | Vitamin B complex supplement and 15 mg zinc per day | |
| Combination oily-dry skin | B vitamin deficiencies Zinc deficiency | Vitamin B complex supplement and 15 mg zinc per day | |
| Persistent dandruff | Biotin deficiency EFA deficiencies | Multivitamin, 500 mcg biotin, and high-strength fish oil supplementAntifungal, tea tree, or tar-based shampoo | |
| Excessive skin itching | Deficiencies of vitamins A, B, C, and D | Strong multivitamin and mineral supplement | |
| Eczema (dry, itchy, reddened skin) | Omega-6 EFA deficiency | Evening primrose oil 3,000 mg per daySee your doctor for allergy and infection assessment. | |
| Red, scaly skin in sun-exposed areas | Vitamin B3 deficiency | Vitamin B complex supplement containing 100 mg of vitamin B3 | |
| Psoriasis | Possible mixed vitamin B, zinc, and EFA deficiencies | Multivitamin, 15 mg zinc per day, and high-strength fish oil supplement combined with conventional medical treatment | |
| Acne | Zinc deficiency | 15 mg zinc per day (30 mg if under medical supervision) | |
| Rough, red, pimply skin on upper arms or thighs | If severe, mixed vitamin and essential fatty acid deficiencies | Multivitamin and mineral supplementEvening primrose oil 2,000 mgHigh-strength fish oilNutritionally dense diet | |
| Poor hair growth, thinning hair, hair loss | Mild iron deficiency Vitamin C deficiency | Iron and multivitamin supplements1,000 mg of vitamin C perday See your doctor for specific tests. | |
| Food cravings | Chromium deficiency | Chromium supplement 100–200 mcg per day | |
| Fatigue | Anemia B vitamin deficiencies Magnesium deficiency Underactive thyroid | Multivitamin and mineral supplementSee your doctor for appropriate blood tests (including vitamin B12 level). | |
| Pale appearance | Anemia Iron or folate deficiency Vitamin B12 deficiency | See your doctor for appropriate blood tests (including vitamin B12 level). | |
| Recurrent mouth ulcers | Iron or folate deficiency Vitamin B12 deficiency | See your doctor for appropriate blood tests (including vitamin B12 level).Multivitamin and iron supplement | |
| Sore, bleeding gums | Vitamin C deficiency | 1,000 mg vitamin C with bioflavonoids per dayVisit your dental hygienist. | |
| Depression, low mood, low libido, anxiety, PMS | Mixed deficiency of B vitamins, vitamin D, magnesium, and essential fatty acids | Magnesium supplement orMultivitamin and mineral supplement with additional magnesium 150–300 mg per dayStrong fish oil supplementConsume oily fish. | |
| Split, brittle, flattened, or upturned nails | Iron deficiency | Iron supplementSee your doctor if problem persists. | |
| Ridged nails, white spots on nails | Iron deficiency Zinc deficiency | Multivitamin and mineral supplementNutritionally dense diet | |
| Loss of sense of taste | Zinc deficiency | 15 mg zinc per day (30 mg if under medical supervision)See your doctor if problem persists. | |
| Poor appetite | Zinc deficiency Iron deficiency B vitamin deficiencies | Multivitamin and multimineral supplementSee your doctor about any significant, unexplained weight loss. | |
| Poor night vision | Vitamin A (retinol) deficiency Zinc deficiency | Multivitamin 15 mg zinc per day (30 mg if under medical supervision)See your doctor if problem persists. | |
| Aching joints Muscle pain and cramps | Deficiencies of magnesium, potassium, sodium, vitamin B1, vitamin D, and calcium | Strong multivitamin and mineral supplementCalcium supplementMagnesium supplementVitamin D supplement | |
| Palpitations | Potassium deficiency Magnesium deficiency Anemia | Magnesium supplementReduce dietary sodium.Consume potassium-rich foods.See your doctor for cardiac function tests. | |
| Restless legs | Iron deficiency Folate deficiency | Iron and folate supplementsConsume foods rich in iron and folates. | |
| Numbness and tingling in hands, arms, or feet | B vitamin deficiencies Folate deficiency Essential fatty acids deficiency | Consume foods rich in vitamin B and folates.Consume oily fish.Vitamin, folate, and fish-oil supplements | |
| Painful periods | Magnesium deficiency | 150–300 mg magnesium per dayEvening primrose oil supplementFish oil supplement | |
| Irregular periods | Underweight Low-protein diet Excessive alcohol consumption | Strong multivitamin preparationNutritionally dense diet. | |
| Excessive sweating | Lack of estrogen Vitamin D deficiency | Vitamin D supplement |
If you didn’t check any of these symptoms, you’re a star! You are probably in good nutritional shape and don’t need to change your diet or take nutritional supplements, unless you want to take a multivitamin and mineral supplement (see page 82) to protect yourself against the potentially harmful effects of our modern environment.
If you checked more than eight to twelve items, you’re not doing too badly, but there are some issues you need to address. Try making your diet more nutrient dense and consider taking the supplements recommended for your particular problems (see page 82).
If you checked more than twelve items, you need to make some fairly major changes to your diet. Read through the meal plans in chapter 11 and consider taking the recommended supplements to address your particular symptoms.
Make a note of any possible deficiencies in your Natural Menopause Solution work-sheet (page 232). You can repeat this test in three months’ time and compare your scores.
Gail’s Story
Gail is a publicist from Los Angeles who was fifty-two when she was referred to me by a mutual contact.
I was scared by the panic attacks, headaches, and dizziness I was experiencing, which resulted in my going to the hospital. The hot flashes, which seemed to come out of nowhere, made me feel even more panic-stricken. I didn’t feel able to look after my clients or keep up with my demanding work life, and I had no energy to deal with my family at either end of my working day. I was so exhausted by my lack of good sleep, I’d fall asleep by 9 p.m. after my girls went to bed and then be awake by 2 a.m. with hot flashes. Sex was off the menu, as I felt so awful. In truth, I was like a shadow of my former dynamic self.
I was grateful to be introduced to Maryon, as I was afraid of what the future might hold. I followed the recommendations as closely as I could and within a matter of weeks began to feel so much better. I made time for myself, adjusted my diet, and began exercising and practicing formal relaxation as well as taking the supplements Maryon recommended for me. The headaches went completely. I began sleeping better. The hot flashes and night sweats subsided, and so did the anxiety. I really never thought I would find the old me again, but I am so relieved and grateful that I have. I can think clearly now, work in my usual efficient way, and be there for my family with energy and enthusiasm rather than hiding my overwhelmed self away.
You may have heard the saying that one man’s meat is another man’s poison. The same is true for diet. Just because a food is deemed healthy doesn’t necessarily mean it’s going to be great for you — at least in the short term. When women have low levels of nutrients, their tolerance for certain foods may be temporarily reduced. If you experience bloating and gas, it may be a good idea to avoid grains initially, including wheat, barley, rye, and maybe even oats — including bran from these grains.
Since embarking on Maryon’s program I feel like a completely different person. It’s like someone pressed the reset button and I’m once again the person I was! My husband completely agrees.
— Lilly Roads
In the next chapter I focus on Mother Nature’s estrogen and how you can beat bloating and curb cravings.
