Successfully Managing Menopause Symptoms

Menopause is a very special stage in a woman's life. Some women accept it with peace and naturally, considering it a natural and inevitable phase of life. On the other hand, some women experience psychological and physical challenges that might disrupt their daily routines.

Much depends on the woman's attitude. If she enters this stage with acceptance and positivity, the symptoms she experiences as a result will be relatively mild. For example, a study was conducted on menopausal women in Africa. The local culture views it as just another life phase, without negative emotions. Therefore, local women also suffer less from symptoms such as hot flashes. It's true that they also experience hormonal changes, but they interpret them differently, experiencing this phase and its symptoms more positively. You are warmly invited to read the article on dealing with negative thoughts, and also the article on preparing for good and dealing with negative thoughts. Bach flowers also help in dealing with stress, anxiety, and restlessness.

Hidabroot has a dedicated department named "My Soul in My Inquiry," which helps in dealing with stress, anxiety and more, highly recommended to consult them.

The well-known phrase "everything is in the eye of the beholder" applies here too. The more a woman approaches menopause with love and acceptance, the easier it becomes to handle its symptoms. If she "fights" against nature, the symptoms might worsen. It requires a shift in perspective, adopting a positive mindset, and a lot of willpower and maturity. You are welcome to talk and share your thoughts with friends or suitable support groups. If you feel you need help, contact a certified naturopath who would be happy to assist.

In addition to the emotional aspect, it's important to enter this stage with a body accustomed to physical activity. Exercise helps regulate all body systems, including the hormonal system, and helps release endorphins which improve mood among other things. Throughout menopause, and indeed at any age, it's highly recommended to do age-appropriate physical activity. This activity is important for both body and mind. It helps to flex the body, and therefore also the mind. It stimulates blood circulation, positively affecting all body systems, including the nervous system which can be more challenged at this stage. It is important to do physical activity suitable for the body that causes a little exit from the comfort zone—but not pain. It's worth reading how to choose the right physical activity for you.

Nutrition is also a very important factor. The healthier you eat, the less waste builds up in your body, and the digestive system can do its work: digesting food and absorbing what's necessary—yes, absorption is important in itself. Only then can the body eliminate leftover waste optimally, b'ezrat Hashem. Each of these stages: digestion, absorption, and elimination is important at every age, but especially in this age, due to hormonal changes, demanding more tailored and healthier nutrition.

Therefore, it's important to eat healthy, consisting of 80% plant-based foods such as fruits and vegetables, whole grains and legumes, and 20% or even less animal products where possible. It's recommended to prefer fish like salmon, organic eggs, and lean poultry over beef and dairy products. If you must eat dairy, prefer goat or sheep milk products over cow's milk.

It's also recommended to eat foods containing phytoestrogens, i.e.: plant-derived estrogens, which help maintain hormonal balance. Phytoestrogens are also found in soy products. Studies have shown that consumption can increase bone density and also help treat hot flashes. Prefer organic, non-GMO soy. It's available in the health food sections of any supermarket, even regular ones. There are also many tasty recipes with soy. For example, soy "chips"—cut the soy block into strips, dip in an organic egg, then in some bread crumbs, preferably whole wheat. Add spices like salt, pepper, and even paprika or cumin to enhance the recipe. Fry lightly, not in deep oil, with olive oil. This is just one example of an easy, tasty, and healthy recipe.

Flaxseeds also contain phytoestrogens. It is important to grind the seeds before eating them so that their components are optimally absorbed. Grinding them in a spice grinder or even a coffee grinder is sufficient. Consume the flax immediately after grinding and do not save it for the next day, not even in the freezer. This is because flaxseeds also include very healthy fatty acids but they oxidize quickly, turning into free radicals that can harm the body. So it's important to grind just a daily amount of flaxseeds and to eat them within a few minutes. The recommended amount is one to two tablespoons of ground flax per day, but start gradually, increasing the dose to this amount.

Nutrition and dietary supplements are vast fields. The following articles will also focus on calcium and omega 3, essential for this age and coping effectively with its symptoms.

Many blessings!

Noa Role is a naturopath specializing in personalized women's naturopathy.