Charting Through Menopause – The Unconventional Way – Part II

Dong quai is a botanical that has been peddled for allaying menopausal symptoms like night sweating, hot flashes and has been imbibed in conventional Chinese medicine since more than two thousand years. Scientific proof to back it is still inadequate and further research is due in order to ascertain its efficacy.

There is a huge array of herbal supplements flooding the markets like fish oil, omega-3 fatty acids, ginseng, ginkgo biloba, valerian and licorice root, sage, red clover, wild yam, passion flower extract, gotu kola, calcium, sarsaparilla, chaste berry among several others.

However, one should be cautious as there is a dearth of homogeny in the manufacture of such unconventional treatments that might result in excess of or less than dosage being delivered.

Could Supplement intake allay Menopause-linked Conditions?

Menopause is associated with rapid bone loss that raises the likelihood of developing osteoporosis. Sufficient daily calcium intake must lie be between 1,200 to 1,500mg and vitamin D intake must be 400IU per day that would aid in lowering bone loss. Daily intake of multi-vitamin and multi-mineral supplements would supply essential vitamin D and other nutrients necessary for protection of the bones. Low-fat dairy produce are optimal calcium sources. To ascertain sufficient calcium intake, calcium supplements are advised for all women in the menopause and post-menopause phase.

Research has revealed that for optimal maintenance of bone health, dietetic source of nutrients like vitamin K, magnesium and boron are vital, though supplements are also obtainable. One needs to seek medical opinion prior to commencing on any supplement dose as they might not be apposite for all.

Menopause is additionally linked with the heightened chances of developing heart ailments. Hence, a heart-friendly diet is necessary that is plant-derived, low-fat and includes whole grains, veggies, nuts, legumes and fruits that are rich in vitamin E, magnesium and potassium. Though dietetic sources are optimal, in certain cases the doctor might suggest supplements.

Omega-3 fatty acids found in fish oil, flaxseed oil, mashed flax meal, walnuts, fatty fish are heart-healthy sources as they lower cholesterol and inflammation, deter plaque formation and thinning blood. However, Omega-3 fatty acids must not be consumed prior to surgery and those having blood-thinning medicines like Coumadin or warfarin.

The highest sources of isoflavone that aid in assuaging menopausal symptoms are listed below from the highest sources to the lowest.

• Green, raw soybeans.
• Soy flour (grainy form).
• Soybeans (dried roasted form).
• Instant beverage soy (powder version, not the reconstituted form).
• Miso ( soup or dried form)
• Soybean fritters.
• Tempeh (cooked form).
• Soyabean curd cheese.
• Silken tofu.
• Yogurt
• Soymilk.

Overconsumption of soy and isoflavone supplements might be detrimental to all women and especially so for those with a past of estrogen dependent cancer such as breast cancer.

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