Calcium, vitamin D and iron
Calcium is a very important mineral that menopausal women should consume, since there is a significant decrease in bone mass during menopause, which can cause brittle bones and injuries. Brittle bones tend to fracture very easily, so a greater intake of foods rich in calcium and vitamin D is essential as a preventive measure. Strong food sources of calcium are green leafy vegetables and organic, grass-fed dairy products. Herbs like watercress, alfalfa, parsley, and dandelion (to name a few) are also known to be high in calcium and vitamin D.
Of course, the easiest and most natural way to get vitamin D is through exposure to sunlight, which helps the body absorb calcium. The ideal time of day for sun exposure is between 12:00 pm and 2:00 pm. 15 to 20 minutes of sun a day is all it takes to get a full day’s supply of vitamin D.
Iron is another important nutrient for menopausal women to consume; This mineral plays a key role in keeping blood hemoglobin levels stable, a process that is necessary to support the respiratory system. Other reasons to take iron include preventing mood swings, weakness, and irritation, all symptoms of iron deficiency. Food sources of iron include: organic grass-fed liver, eggs, and green leafy vegetables.
Vitamin E and B complex
Taking vitamins is a healthy habit for menopausal women to adopt, specifically vitamin E. Hot flashes are a common and well-known side effect of menopause, and a lack of vitamin E is a major factor. When the function of the reproductive organs begins to decline, vitamin E deficiency causes mixed signals in body temperature, which affects the hypothalamus (a section of the brain responsible for the production of many hormones).
Vitamin E can be taken in capsules, but it can also be found in food sources such as broccoli, kale, avocado, parsley, almonds, and spinach. Menopausal women must make a great effort to consume foods and herbs that contain important vitamins and minerals. Cooking with herbs can provide another great benefit for women going through menopause: Some herbs contain saponins, which are believed to act as hormonal stabilizers. Herbs like wild yam, licorice, ginseng, passionflower, sassafras, black cohosh, dong quai, and lady’s slipper contain saponins.
There are many popular organic supplements for women that contain beneficial herbal blends that are believed to promote hormonal health and offer support for other vital functions of the body that can be affected during menopause. Some of these herbs and their purported benefits include:
Evening Primrose – A rich source of essential fatty acids valuable for maintaining hormonal health, in its purest, solvent-free supercritical form.
Schizandra – A prized oriental fruit that supports liver detoxification and is traditionally revered for promoting healthy sexual function.
Black Cohosh – Europe’s most popular phytoestrogenic balancing tonic
Vitex: Scientifically proven to promote hormonal balance, helping women in all life changes.
Ginger: counteracts a wide range of inflammatory compounds, offers many anti-aging components that inactivate disruptive free radicals.
Rosemary – Nature’s rich source of anti-aging components, including memory-optimizing phytonutrients.
Be sure to discuss any herbal supplement with your doctor before adding it to your diet, especially if you take other medications.
Probiotics
Probiotics are another important supplement for menopausal women. Not only are they important for keeping the gut regular, but with the proper balance of beneficial microflora, the body can more successfully fight allergens and infections (including viral, fungal, and bacterial infections).
Examples of meal plans for women in menopause
Here are some examples of foods (including supplements) rich in valuable nutrients for menopausal women:
Example 1:
- Probiotic supplement
- Two eggs with 4 oz. liver
- Mixed salad of green leafy vegetables with almonds
- Tea made with ½ oz. elderflower, ½ oz. black cohosh, ½ oz. motherwort and ½ oz. partridge berry
Example 2:
- 4 oz. grass-fed meat
- A wild yam
- Salad with dandelion, green leafy vegetables, fermented cabbage (contains probiotics and live enzymes) and a hard-boiled egg
Final recommendations for women in menopause
For long-term well-being, during menopause and beyond, it is beneficial to eat nutrient-dense foods every day, get plenty of rest, get in the sun every day, and exercise. Avoid caffeine, salt, and sugar as they deplete the body of important vitamins and minerals and speed up the aging process. Drink lots of clean water and always project a positive attitude.