MISCELLANEOUS RECOMMENDATIONS FOR MENOPAUSE
For Hot Flashes/Night Sweats:
Evening primrose oil
Black Cohash (10-60 drops)
Dong Quai (2 capsules)
Vitex (Chastberry, Chaste Tree) 2-3 capsules daily
Natural Progesterone Cream (applied topically to skin nightly)
***Our office does offer a prescription strength bio-identical progesterone cream. Please feel free to inquire if you are experiencing any of the symptoms on this handout***
For Sleep Disturbances:
Valerian Root (2 gm. capsules)
Melatonin (2 mg. capsules)
For Fatigue, Mood Swings, and Low Libido:
Siberian Ginseng (200 mg. – 1000 mg. 3 times daily)
Garden Sage Tea (up to 3 cups daily)
Passionflower (14-15 drops in liquid)
Vitex (Chastberry, Chaste Tree) 2 capsules
Regular exercise or fitness program
Possible benefit from herbal combinations, such as Avlimil
For Vaginal Dryness:
Borage Oil (2-8 capsules)
Dong Quai (2 capsules)
Vitex (Chastberry, Chaste Tree) 2 capsules
For Vaginal Lubrication:
Many new vaginal lubricants are available commercially now. These include Astroglide, Slippery stuff, Gynemoistrin, Replens, and new versions of KY Jelly. Any product chosen should be water-based. For more difficult cases of vaginal sensitivity, a short course of vaginal cream or similar product (Estrace cream, Vagifem tablets, Estring) can offer rapid and lasting improvement.
Dietary Recommendations For Menopause:
1. Consume smaller, more frequent meals or snacks.
2. Reduce consumption of simple sugars and refined carbohydrates.
3. Increase intake of foods high in phytohormones, especially soy protein-based foods. (See List)
4. Increase foods rich in calcium, such as milk, yogurt, cheese, Total cereal, etc. (See List)
5. Increase water intake (1-2 quarts daily)
6. Eat at least one boron-rich food daily. (See List)
7. Reduce or eliminate caffeine
8. Reduce or eliminate alcohol
9. Reduce salt intake
10. Reduce intake of animal protein
Hot Flash Trigger Foods:
1. Acidic foods, such as, oranges, tomatoes, berries
2. Alcohol
3. Caffeine
4. Cayenne
5. Chocolate
6. Fat
7. Large Meals
8. Garlic and onions
9. Ginger
10. Hot drinks
11. Salt
12. Spicy foods
13. Sugar
14. Meal eaten too quickly
Foods High in Phytohormones:
Phytohormones closely resemble our human hormones, providing Estrogen and Progesterone effects, and may have less risks and side effects than are associated with prescription hormones.
Soy-based foods and products: Tofu, soy nuts, tempeh, soy milk, soy-fortified foods
Special fortified source products:
Nutlettes cereal 1-800-347-3494
Beef (not) protein granules 1-800-347-3494
Take Care High Protein Beverage 1-800-445-3350
Alfalfa, apples, barley, carrots, cherries, date palms, fennel, garlic, green beans, oats, parsley, pomegranates, potatoes, red beans, rice, rye, sage, sesame, tomatoes, wheat, yams.
Boron Rich Foods:
Apples, broccoli, carrots, pears, other fruits and vegetables
Calcium Rich Foods:
Yogurt, milk, sesame seeds, blackstrap molasses, spinach, mustard greens, okra, almonds, rainbow trout, tofu, Total cereal
Research-Backed Vitamin/Nutritional and Herbal Combinations (over the counter):
Promensil 500 mg. daily
Remifemin
Estroven
**KEEP A HOT FLASH DIARY TO TRACK PATTERNS IN FLASHES**
