Menopause occurs when the ovaries production of the hormones oestrogen and progesterone greatly decreases. This decrease can occur suddenly or it can take several months. It can cause physical and emotional symptoms. Physical changes such as hot flushes, mood swings and insomnia are just a few symptoms that can be eliminated by eating the right foods.

The first phases of Menopause is peri menopause characterised by the fluctuation of oestrogen levels which can begin as early as age 35 in some women. Some common symptoms of peri menopause include erratic periods, breast tenderness, headache, irritability and mood swings. Menopause occurs most commonly between 45 and 55.

The more serious physical problems are the long-term changes in the body caused by low hormone levels. For example, oestrogen regulates a woman’s cholesterol levels. Therefore, when oestrogen levels drops, cholesterol levels rises which puts a woman at risk of heart disease after they have passed menopause.

Oestrogen also plays a role in keeping a woman’s bones full of calcium. When oestrogen levels drop, the bones lose calcium at a fast rate. If the women don’t have enough calcium in their diets, they will develop a condition called osteoporosis when their bones become thin and weak.

Phytoestrogens found in soy foods act very much like the natural hormone .Therefore, soybeans can relieve hot flushes, as well as black beans and ground flaxseed which can be baked into bread and muffins. Eating 2 ounces of Tofu a day can prevent hot flushes from coming back.

Keeping the bones strong after menopause is a critical issue. According to the study, soy foods will help bones hang on to their Calcium. Many women don’t get enough of this mineral, therefore holding on to Calcium is very important. On average, women ages 20 to 50 get about 600 milligrams a day and women past menopause only get about 500 milligrams per day.

Scientists recommend that women in their childbearing years get at least 1.000 milligrams of Calcium a day and women past menopause should aim for 1.500 milligrams a day. For example, one cup of skim milk contains 302 milligrams of calcium which is 30% of daily recommended dose.

Black Cohosh

Black Cohosh root can mimic oestrogen in the body. It is used for hot flushes, vaginal dryness and even depression associated with menopause. Check the herbalist for appropriate dosage. Do not use if pregnant or breastfeeding.

Agnus Cactus

Compounds in the berries act on the pituitary gland to stabilise hormone fluctuations. Avoid if you are pregnant or trying to become pregnant.

Rasberry

Rasberry strengthens the uterus, stops haemorrhages, decreases excess menstrual flow and increase deficient flow.

Liquorice

Liquorice controls water retention, breast tenderness and carbohydrate cravings. As well as adjusts and boost oestrogen metabolism. Avoid Liquorice if you’re pregnant or breastfeeding, have high blood pressure, kidney disease or heart rhythm irregularities.

St John’s Wort

This is a mood lifter and an antiviral herb, it fights the anxiety and depression associated with menopause. It works by increasing blood supply to brain tissue and raising serotonin, a mood controlling brain chemical. It also control mood swings. Don’t take St John’s Wort in combination with prescription antidepressants, contraceptive pill or with L-dopa, a drug for Parkinson’s disease.