Foods that Help Menopause

How can Food Help Menopause?

Well if you’re having those embarrassing hot flushes and all the other menopause symptoms like sleep deprivation, aches and pains, low libido but do not want to take hormone replacement therapy then eating some of the foods below may be just what you need to help see you through.
The most beneficial type of food is what is known as Phytoestrogens. So we explore these further to see exactly what they do and why they help.

Why Phytoestrogens can help Menopause

Phytoestrogens naturally occur in certain plants and are converted into oestrogen-like compounds in the intestinal tract.
Phyto oestrogens are structurally and functionally similar to human oestrogen, or produce oestrogen-like effects. Because of this, phyto oestrogens can act on oestrogen receptors on the cell membranes, and have balancing effects on oestrogen activity in the body. This means phyto oestrogens can act to increase oestrogen activity when the body’s supply is too low, making it perfect for the menopausal woman. If oestrogen is too high the phyto oestrogen can help reduce oestrogen activity.

How to increase your dietary intake of Phytoestrogens

  • Choose these herbal teas – Alfalfa, red clover, sage, hops
  • Eat 10-20g of whole flaxseed daily –ground flaxseed can be added to breakfast cereals, desserts, or in smoothies. Alternatively soak whole flaxseeds in water overnight.
  • Replace dairy products with soy products such as soy milk, soy cheese, soy yoghurt, soy ice-cream. Use soy beans, tempeh, tofu, miso, & soy sauce in your cooking.
  • Include in your salad: cooked beans, cooked chickpeas, raw seeds & alfalfa sprouts which area high in phyto oestrogens.

Further nutritional support:

  • Drink at least 8 glasses of filtered, or rain water everyday.
  • Increase your intake of anti-oxidants by drinking raw vegetable & fruit juices
  • Increase essential fats in the diet by grinding fresh and raw nuts & seed, such as flaxseed, sesame seeds, sunflower seeds, pumpkin seeds and almonds.
  • Eat protein regularly through out the day. Good sources include seafood, organic eggs, organic chicken, lean red & white meats, legumes, whole grains, nuts & seeds and also whey protein powders.
  • Use super foods – nutrient dense foods which support the skeleton, nervous system & blood vessels. These are:

Wheat grass juice

Fresh wheat germ

Fresh lecithin

Garlic, leeks, shallots & red onions

Citrus fruits

Seaweeds – arame, wakame, kombu, nori, & kelp

Alfalfa sprouts

Legumes – beans, peas, lentils

Cold pressed seed & vegetable oils – especially flaxseed oil

Tahini, humus & natural nut spreads instead of butter or margarine

Apple cider vinegar – added to dressings or taken in water

You can read more about Menopause 

Manage Menopause Symptoms using Natural Treatments

You can manage menopause symptoms if the ones you are experiencing include hot flushes, bewildering mood swings, fatigue, cognitive impairment, insomnia and depression. You might even find these physical and emotional changes overwhelming, debilitating  and  extremely  frustrating.
Even though they greatly impact the quality of life of the menopausal woman, the good thing is that they can be treated naturally. Here’s a run down of the common symptoms of menopause:

    • Hot flushes
    • Night sweats
    • Vaginal dryness
    • Dry skin
    • Headaches
    • Irritability
    • Weight gain
    • Low libido
    • Fatigue
    • Changes in the menstrual cycle, such as longer, shorter or irregular periods
    • Lighter bleeding during your period
    • Unpredictable and heavy bleeding

If you aren’t coping well with these physical or emotional changes of menopause, Naturopaths at Your Wellness Centre in Ringwood can help you with the natural treatment options available to support you during this time.

Natural Menopause Treatment
Use these 3 helpful tips to help you manage the Symptoms of Menopause.

1.  Healthy Eating to help Manage Menopause Symptoms.

Making positive changes to your diet can reduce the symptoms of menopause.

  • Phytoestrogens (plant oestrogens) replace some natural oestrogens lost during menopause, and may reduce menopausal symptoms – good sources of phytoestrogens include organic soy products such as tofu, linseeds, whole grains and legumes.
  • Eat a variety of fresh fruits and vegetables every day.
  • Include lean meat, fish or chicken in your diet.
  • Drink six to eight glasses of filtered water  daily.
  • Decrease caffeine intake (coffee, tea, soft-drinks).
  • Limit alcohol to one to two standard glasses, or less, per day.

2.  Herbal Medicines to Relieve Emotional and Physical Symptoms of Menopause

A combination of traditional Chinese herbs may help with emotional symptoms of menopause. Bupleurum, Chinese peony, dong quai, licorice and ginger are all herbs that may work in synergy to relieve depression, irritability and headaches associated with  menopause.
Physical symptoms of menopause, such as hot flushing, night  sweats, lower back pain and dry skin may be relieved with herbs such as rehmannia, Chinese yam, and zizyphyus.

3.  Regular Physical Activity

Aim for 30 minutes of moderate physical activity on most days of the week to maintain general health, control weight and help keep your bones strong and healthy. Exercise is so important at this stage of life and if you find it difficult to exercise enough each week, try joining a walking group, an aerobics class, a yoga class or finding an exercise buddy to help you achieve your exercise goals!

Looking Forward to a Bright and Healthy Future!
When you manage menopause symptoms effectively you can look forward to enjoying a new phase of your life. The ‘Change of Life’ often causes women to reassess many areas of their lives, and it is the ideal time for you to review your lifestyle choices and make your own health a priority. We can support you through menopause so you can focus on a healthy future with strong bones, a healthy heart, energy and vitality.

Ring 9879 9596 to talk to naturopaths at Your Wellness Centre in Ringwood about your menopausal symptoms and a personalised treatment protocol that can be created just for you!


Polycystic Ovaries and PCOS are Different

Here we briefly discuss the difference between PCOS and polycystic ovaries because they are often thought to be one and the same thing.

Polycystic Ovaries

When you have more ovarian cysts than normal, you are said to have polycystic ovaries.
Ovaries of normal women can be polycystic when they do not ovulate. This can be found up to 25% of the time on ultrasound. On being retested a few months later, their ovaries may be normal.
This is why experts agree that ultrasound alone cannot be used to diagnose the condition of the polycystic ovarian syndrome. 

What then is PCOS (Polycystic Ovarian Syndrome)?

When you have PCOS you not  only have cysts on the ovaries like in polycystic ovaries but you also have other underlying hormonal problems which cause other symptoms like:

  • abnormal blood glucose control (insulin-resistance)
  • a tendency to produce too much male hormone (androgens)
  • irregular menstruation
  • irregular ovulation
  • acne and obesity

Because of this, only having polycystic ovaries is not enough to diagnose PCOS. This is because it also involves complex metabolic, hypothalamic, pituitary, ovarian, and adrenal interactions as underlying issues.

At Your Wellness Centre, your PCOS naturopath may recommend that you have a hormone saliva test to establish the level of your hormones as well.

Your naturopath will also provide you with effective PCOS treatment, to help all the hormonal symptoms you are suffering from. This includes prescribing special herbs and supplements to help irregular or absent periods as well as other symptoms.

You will also be encouraged to follow a PCOS diet of low carbohydrate, low sugar foods, low glycaemic load foods, and good quality protein to help regulate insulin levels. Studies have shown that diet and lifestyle factors, which are included in the natural medicine treatment are extremely effective in the prevention and management of PCOS.

For more information and to help with PCOS treatment naturally, you are invited to make an appointment with the PCOS naturopath at Your Wellness Centre.

Take the step toward a healthier you!
Call 9879 9596 and book an appointment today!

Your Wellness Centre Naturopathy Melbourne


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Does Your Menstrual Cycle Rule Your Life?

For many women, pre-menstrual syndrome (PMS) is a burden that can greatly affect their quality of life, impacting their ability to perform regular daily activities, affecting their workplace performance and often making it difficult for them to cope with the demands of everyday life. Unfortunately, PMS is often viewed as an unpleasant, but unavoidable, consequence of being a woman. It does not have to be so! Women do not have to live with the monthly annoyance and inconvenience of PMS. If you, or someone you know, is affected by PMS, the good news is that Natural Medicines can help!

What is PMS or Pre-Menstrual Syndrome?

PMS - Your Wellness CentrePMS is the name given to a collection of physical and emotional symptoms related to a woman’s menstrual cycle. The symptoms of PMS occur in the days or weeks before a period and usually resolve once the period has started. Some women experience mild symptoms for just a day or two before their periods, whereas others can feel physically uncomfortable and emotionally strung out for up to two weeks every month! The most common symptoms of PMS include:

• Mood swings• Abdominal bloating
• Irritability• Digestive upsets – i.e. constipation, diarrhoea
• Unexplained anger• Breast tenderness and swelling
• Depression• Headaches
• Anxiety• Back pain
• Teariness and weepiness• Fluid retention
• Poor concentration• Acne
• Low libido• Clumsiness
• Food cravings – especially for
carbohydrates and sweet foods (e.g. chocolate)

Is all this just part of being a woman, something a thing of the past!
you have to accept and learn to live with?
The answer is no! Ask us today about how to take
control of your PMS symptoms.

What Causes PMS?

While the exact cause of PMS is unknown, there are many factors that have been found to contribute to this pattern of dysfunction. Imbalances in the female reproductive hormones, oestrogen, and progesterone, in the two weeks before a period are the most likely cause, however, other hormones can also play a part. Nutritional deficiencies in vitamin B6, magnesium, calcium and essential fatty acids are also known to increase the severity of PMS symptoms.

What Can I Take to Help Reduce PMS Symptoms?

Listed below are some of the natural solutions available to restore hormonal balance and correct nutritional deficiencies to reduce the symptoms of PMS:

Chaste Tree (Vitex agnus castus) – This herb has been extensively researched for its ability to reduce premenstrual breast pain and swelling, regulate the menstrual cycle, reduce period pain, irritability, mood swings and abdominal bloating. Chaste tree works by helping to rebalance oestrogen and progesterone levels.

Your Wellness Centre Naturopathy - Dong Quai herbs

Dong Quai herbs

Dong Quai (Angelica polymorpha) – This herb has been used for centuries in traditional Chinese herbal medicine to help to regulate the menstrual cycle and reduce period pain.

Vitamin B6 – This important nutrient may assist in the treatment of PMS by reducing anxiety, moodiness, irritability, sugar cravings, breast tenderness and abdominal bloating.

Magnesium – This vital mineral is required for stress management, energy production and maintenance of healthy moods. Magnesium deficiency is associated with PMS symptoms, particularly irritability, depression, confusion, headaches and muscle aches.

Calcium – Research shows that women with low calcium levels have higher rates of PMS. Calcium is the most abundant mineral in the body and if levels are inadequate, this can cause PMS symptoms of water retention, food cravings, muscle aches and moodiness.

Omega-3 Essential Fatty Acids – Omega-3 essential fatty acids are the healthy fats that come from food sources such as fish oil. These healthy fats can help manage pain, inflammation and PMS mood symptoms.

Ask us today about which of these Natural
Medicines are best for helping you manage your
PMS symptoms.

Does your Menstrual Cycle Rule Your Life - Your Wellness Centre
Finally, stress, poor food choices and lack of exercise can also 
contribute to the emotional and physical symptoms of PMS. By helping to rebalance your hormones, address nutritional deficiencies and address factors such as stress and diet, we can help PMS become a thing of the past!

Take the step toward a healthier you!
Call 9879 9596 and book an appointment today!


Your Wellness Centre Naturopathy Melbourne


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