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June 14, 2004 |
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Menopause Power Nutrients for Menopause In addition to a good daily diet, taking a wide variety of beneficial nutrients to keep you in vibrant health provides a much broader level of protection than taking only a hormone pill. Always start with the lowest dose and work your way up. Recommended postmenopausal dosage: 5,000-15,000 IU daily Best for: Reducing risk of heart disease by attacking the free radicals that oxidize LDL cholesterol, making it stickier and more dangerous. Recommended postmenopausal dosage: 1,000-3,000 mg daily Best for: Fighting heart disease. The Harvard-sponsored Nurses’ Health Study found that women who took high doses reduced their risk of heart disease by 42 percent. Recommended postmenopausal dosage: 400-2,000 IU daily as d-alpha tocopherol Best for: Relieving hot flashes, balancing mood, restoring energy, and keeping tissues and skin healthy. A 1997 National Institute on Aging study found that supplementing with 2,000 IU of vitamin E daily even slowed the progression of Alzheimer’s disease. Other vitamins and minerals that contribute to postmenopausal health include: Vitamin D, vitamin K, B-complex vitamins, iron, iodine (from kelp), magnesium, zinc, selenium, copper, manganese, chromium, molybdenum, potassium, and choline bitartrate. Recommended postmenopausal dosage: If you aren’t taking HRT, take 1,000-2,000 mg daily. Best for: They work with vitamin C to help relieve hot flashes and maintain strong bone. Recommended postmenopausal dosage: 80-160 mg of standardized extract a day Best for: This herb, used for centuries by Native American women, contains plant estrogens that act like mild estrogens in your own body. Thus, it can help many of the symptoms resulting from estrogen deficiencyincluding hot flashes, night sweats, heart palpitations, headaches, vaginal dryness, depression, anxiety, and sleep disturbancewith none of the side effects of HRT. Recommended postmenopausal dosage: 4-6 tbsp. milled flaxseed or 1-2 tbsp. flaxseed oil daily. Best for: Its essential fatty acids help keep vaginal tissues moist and skin supple. The weakly estrogenic lignans in flaxseed bind with your body’s estrogen receptors, mimicking the effects of estrogen. Ground flaxseed can also benefit your bones and may provide protection against breast cancer. Recommended postmenopausal dosage: If you don’t regularly consume soy foods, try 50-100 mg daily. Best for: Their estrogenic activity helps combat hot flashes, as well as protect against breast cancer and osteoporosis.
Read More on Menopause: Getting Started Keep it SIMPLE Tip Taking Herbs Nutritional Therapies HRT
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