|
Perimenopause |
Menopause |
|
§
Heavy, irregular periods §
Fluid retention §
Weight gain (more than 10
pounds) §
Sleep problems §
Headaches §
“Brain fog” (memory lapses) §
Cysts in breasts §
Fibroid tumors §
Endometriosis symptoms
worsen §
Over the age of 35 §
Premenstrual anxiety,
irritability, mood swings §
Declining sex drive §
Hot flashes and night
sweats begin |
§
Last period was 12 months
ago or longer §
Lighter, infrequent,
shorter periods §
Mid-40s or older §
Hot flashes §
Painful intercourse §
Significantly decreased
desire for sex §
Frequent vaginal infections §
Leak urine §
Difficulty sleeping through
the night §
Chronic fatigue §
Anxious, irritable §
Forgetful §
Drier, thinner, more
wrinkled skin §
Declining muscle tone §
Weight gain §
Joints and/or muscles ache §
Itchy, crawly skin |
Source: Lark S. Dr.
Susan Lark's the Menopause Self Help Book: A Woman's Guide to Feeling Wonderful
for the Second Half of Her Life. Celestralarts, Berkeley, CA, 2000.
Table 2: Roles of
Estrogen and Progesterone
|
Estrogen |
Progesterone |
|
Growth stimulating |
Growth limiting |
|
Increases body fat |
Aids in fat burning |
|
Promotes sodium and fluid
retention |
Natural diuretic |
|
Natural mood elevator |
Sedative effect |
|
Impairs blood glucose control |
Normalizes blood sugar level |
References: 2, 3, 4
Table 3: Flaxseed: Nutritional Analysis
|
Form |
Amount |
Calories |
Fiber (grams) |
Protein (grams) |
Fat (grams) |
Omega-3s (milligrams) |
Shelf Life/Cost |
|
Ground flaxseed |
1 T |
36 |
2.2 |
1.6 |
3.3 |
1,800 |
Three to four months in airtight container; inexpensive |
|
Flaxseed oil |
1 T |
124 |
0 |
0 |
14 |
8, 000 |
Six to eight weeks in refrigerator; easily oxidized; expensive |
Reference: 13
Table 4: Omega-3 Fatty Acids
|
Categories |
Food
Sources/Amount |
Dietary Recommendations |
|
Alpha-linolenic |
Flaxseed (1 T): 240 mg English walnuts (1 oz): 1,000 mg Canola oil (1 tsp): 550 mg Broccoli or spinach (3.3 oz):
100 mg |
2200 mg
alpha-linolenic acid daily |
|
EPA/ DHA |
Salmon (3.5 oz): 1,000 mg White fish (flounder, trout,
cod, halibut) (3.5 ounces): 220
to 500 mg Standard fish oil supplement (one
capsule): 300 mg |
650 to 1,000 mg EPA and DHA
daily Eat coldwater fish twice/weekly Consult physician before taking
fish oil supplements |
References:
8, 14
Table 5:
Micronutrient Food Sources
|
Micronutrient |
Food Sources |
Recommended
Daily Intake |
|
Vitamin C |
Citrus fruits, melons, kiwi, mango, papaya, pineapple, berries Green vegetables: Asparagus,
kale, mustard greens, peppers Cruciferous vegetables;
Plantain, potato w/ skin, rutabagas, snow peas, sweet potato, tomato,
fortified foods and juices |
2 dosages of 250 to 500 mg |
|
Vitamin D |
Fortified milk, fish liver oils,
yeast, margarine |
800 to 1,200 IU |
|
Vitamin E |
Vegetable (canola, corn, olive)
oils; nuts; seeds; wheat germ, cereals; apricots; dark green vegetables; shrimp,
salmon, tuna |
400 IU |
|
Calcium |
Dairy foods; dark, green
vegetables, legumes |
1,000 to 1,500 mg |
|
Magnesium |
Whole grains, green leafy
vegetables, tofu, nuts, Brazil nuts, almonds, cashews, black walnuts |
500 to 750 mg |
|
Chromium |
Brewer’s yeast, liver, corn on
the cob, beef, apples, sweet potato, eggs, and prunes |
200 to 700 mg |
|
Boron |
Vegetables, nuts, legumes |
1 to 3 mg |
|
Hesperiden |
Citrus fruits |
900 mg |
Reference:
4