Nutrition Information

Nutrition Guidelines for Menopause

 

 

Dietary Guidelines:

1. Reduce sugar intake
2. Eliminate coffee, chocolate, colas
3. Increase tryptophan rich foods: turkey, bananas, figs, whole grain crackers, dates
4. Increase foods rich in phyto-estrogens/progesterones: soy flours and beans, red clover sprouts, yams, linseed
5. Increase foods with high indoles: brussel sprouts, broccoli, cauliflower and cabbage

Supplements:
Calcium (Calcium citrate, chelate, or aspartate) Involved in transmission of nerve impulses, activation of specifice enzyme reactions and hormone secretion. 1000 mg with estrogen replacement 1500-2000 mg without estrogen
Magnesium Glycinate Reduce glucose-induced insulin secetion. Increase glucose disposal and insulin sensitivity. Required for conversion of cis-linoleic acid to gamma-linolenic acid. Protection of the adrenal cortex. Production of prostaglandins and neurotransmitters. 2000 mg with estrogen replacement 3000-4000 mg without estrogen
Vitamin D Absorption of calcium. Promotes normal bone calcification. Natural D synthesis decreases with age. 400-800 iu
Vitamin E May help modulate LH and FSH. Decreases breast tenderness. Alters progesterone to estradiol ratio 400-800 iu
B6 Supress aldosterone - Co-factor in the conversion of gamma-linoleic acid - Balances blood estrogen and progesterone levels 250 mg 100 mg pyridoxal-5 phosphate
Boron Hydroxylation reactions. Reduces loss of calcium, magnesium and phosphorus 1-3 mg
Bioflavanoids Reduces hot flashes 150 mg of hespiridin with 200 mg ascorbic acid
Gamma- Oryzanol Precursor to prostaglandin E1, which inhibits glucose-induced insulin secretion. Contains polyunsaturated fatty acids. Maintenance of body temperature. Nerve tissue integrity
300 mg daily with Vitamin E