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Health
Transitioning to Menopause with Ease By Donna Bunte, MSOM, LAc
JANUARY / FEBRUARY 2022
12 “Menopause is a natural phase of life—it is going to happen, so instead of fearing it, we need to embrace it.” —Donna Bunte, MSOM, LAc
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enopause is a natural phase of life—it is going to happen, so instead of fearing it, we need to embrace it. We can start by following these tips to help ease the transition: 1. Drink more water. Hot flashes are caused by loss of fluids—in Chinese medicine, this is called “false heat.” 2. Eat juicy fruits and vegetables. Steam or sauté vegetables to retain moisture. 3. Increase foods rich in calcium and vitamin D. Leafy greens like kale, swiss chard, spinach, and collard greens; tofu; sardines; and dairy (but watch out for fat and calories). 4. Exercise regularly. Walking counts! Moving our bodies keeps our metabolism up, helping maintain a healthy weight. Keeping fat off—especially around the abdomen—is vital, since excess weight can increase the risk of heart disease. 5. Eat foods high in phytoestrogens. Organic soy products (tofu, tempeh, edamame), flax seeds, dried fruits, garlic, peaches, berries, and cruciferous vegetables (broccoli, cauliflower, cabbage, and Brussels sprouts). 6. Avoid coffee, alcohol, sugar, and spicy foods—all triggers for hot flashes. 7. Avoid re�ined carbohydrates. They can increase cholesterol (and thus heart disease), weight gain, mood swings, and inflammation. A diet of whole grains helps reduce risk of heart disease, cancer, and premature death.
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Increase omega-3 intake. Omega-3 is found naturally in salmon, anchovy, mackerel, and avocados, and in supplement form as well.
Herbs Can Help
Anxiety, irritability, and insomnia can increase from the perimenopausal stage through menopause and beyond, depending on what is happening in your life that is causing you stress. There are herbs know as adaptogens that are excellent for calming stress and anxiety and are often used by women experiencing perimenopausal through postmenopausal symptoms. However, these powerful herbs should not be taken without the advice of an herbalist or doctor who is well versed in herbal medicine. 1. Ashwaganda is a calming herb used for stress, anxiety, and insomnia. 2. Black cohosh is prescribed for hot flashes but may have side effects like headaches. 3. St. John’s wort is known for helping anxiety and depression but can interact with drugs, so consult with your practitioner first. 4. Dong quai is a Chinese herb known for helping hot flashes and increasing energy. 5. Korean ginseng helps with stress and low energy. It does have some contraindications, so do not take without a practitioner’s advice. 6. Hops have been shown to help with anxiety, stress, and insomnia.
