How to fight menopause symptoms WITHOUT taking hormones: Nutritionist shares her top tips - from upping your Vitamin C to eating more legumes
- Kate Llewellyn-Waters says menopausal women often come to ask her for help
- Nutritionist said that the most effective way to control symptoms is by increasing foods high in phytoestrogens and eating more fruit and vegetables
- Speaking exclusively to Femail she explained the five ways to manage symptoms
A nutritionist has revealed her top tips on how to manage symptoms of the menopause without medication.
Kate Llewellyn-Waters, from London, said she often has menopausal women contacting her who are only told by GPs just 'take hormones' without looking at lifestyle factors.
Speaking exclusively to Femail, the nutritionist said that the most effective way to control symptoms is by increasing foods high in phytoestrogens and increasing intake fruit and vegetables.
A nutritionist has revealed her top tips on how to manage symptoms of the menopause without medication. Stock image
She said: 'I have been approached by so many women recently who are trying to manage their menopause symptoms, telling me the only advice they get from their GPs is to "take hormones".
'Managing the menopause and symptoms is finally being discussed, which is very welcome to a lot of women are at their wits end with their work performance, and home lives being negatively affected.
'Menopause symptoms can be helped hugely by nutrition and lifestyle interventions, but this just hasn't been explored enough.'
UP YOUR INTAKE OF VEGETABLES AND SOYBEANS
Kate Llewellyn-Waters, from London, shared her tips with FEMAIL
Kate said: 'In a one-year study in 2012, of more than 17,473 menopausal women, the participants eating more vegetables, fruit, fibre and soy experienced a 19 per cent decrease in hot flushes compared to the control group.
'This decrease was attributed to the healthier diet and weight loss.
'[Eat more] phytoestrogen-containing foods, including soybeans, flaxseeds, apples, carrots, celery, fennel, parsley and legumes.'
NATURAL TOPICAL PREPARATIONS
Kate added that natural progesterone cream can be effective in perimenopause.
'By regulating the menstrual cycle, hot flushes, night sweats, mood swings, sleep disruption, and premenstrual syndrome symptoms.
'If you are taking a medication, always check with your medical practitioner before introducing a nutritional or herbal supplement.
LIFESTYLE FACTORS
Lifestyle can be a huge part of improving symptoms, and that impaired endorphin activity in brain may provoke hot flushes.
'Regular physical activity - at least 30 minute walk a day is ideal - decreases the frequency and severity of hot flushes,' she suggested. 'Additionally, exercise may also obviate the need for HRT.
'One study showed that women with no hot flushes spent 3.5 hours a week exercising, so walking every day for 30 minutes can be so beneficial, especially as exercise elevates mood.
'Smoking, increases risk of early menopause and doubles the risk of menopause between ages of 44-55 years.
Lifestyle can be a huge part of improving symptoms, and that impaired endorphin activity in brain may provoke hot flushes. Stock image
NUTRITIONAL SUPPLEMENTS
Kate added that 'nutritional supplements can also be a great help.'
Vitamin E
Relieves hot flushes and menopausal vaginal symptoms and improves blood supply to vaginal wall when taken for more than four weeks.
Gamma-oryzanol
Found in rice bran is a phytochemical, which is a chemical compound produced by plants. Some of these phytochemicals exert a powerful antioxidant and anti-inflammatory effect. It promotes endorphins, and also stimulates lean muscle tissue growth. It is effective even in surgically induced menopause, and also lowers cholesterol and triglycerides, which are a type of are a type of fat found in your blood.
Hesperidin and Vitamin C
'Research suggests that combining vitamin C and bioflavonoids (plant-derived compounds), which have potent antioxidant power, can strengthen and stabilise capillaries and other small blood vessels, which can prevent hot flushes from occurring.
'Hesperidin and vitamin C is my go-to vitamin C and bioflavonoid supplement, as hesperidin improves vascular integrity (blood vessel health) and reduces the permeability of blood vessels and makes them less fragile. Combined with vitamin C, hesperidin and other citrus flavonoids can prevent hot flushes.
Chaste tree
Also known as Vitex agnus-castus, treats chaste tree hormone imbalances in women, and increases luteinising hormone, which is a hormone produced by the pituitary gland and one of the main hormones that controls the reproductive system.
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