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If you ask me, the proper term for menopause should be “demon-o-pause.” Any woman currently going through the “change” would attest to the fact menopause literally turns your life into a constant outer body experience.
Well, the good news is that there are simple, natural things that you can do with your nutrition to help alleviate some of these symptoms.
Lisa Maloy is an IFBB Pro Figure Athlete, Master Trainer, Certified Nutrition Specialist, Hall of Fame Professional Trainer, official NPC judge, owner of Fit Fizeeks and the mother of two beautiful children.
At 43, Lisa continues to keep her body in top form and has helped others do the same for over 20 years! In order to live a healthy lifestyle, there are some essential nutrients which need to be present in your diet. Avoid junk foods with low nutritional values and additives such as artificial flavoring and coloring, as most of them contain chemicals that your body isn’t familiar with and can cause certain problems such as abdominal pain, diarrhea and irritable bowel movements. Though they may seem tempting, a high consumption of fried foods can directly lead to certain health problems such as high cholesterol and heart problems. Too much salt results in high blood pressure, increasing the likelihood of developing health problems. As most chiropractors have information on nutritional requirements, you can ask your chiropractor to advise you further on what you should include and what you should exclude from your diet. The foods and drinks we consume have an important effect on our physical and mental wellbeing – for better or for worse. The Guidelines are based on the best available scientific evidence about food and nutrition.
There are five main guidelines (below), plus specific advice about the types and amounts of food and drinks to consume, and those to limit, for a balanced diet that meets our energy and nutrient requirements. The Australian Dietary Guidelines 2013 provide specific recommendations on the amount of food to consume from each food group each day, for a balanced diet. Consuming the recommend amounts will provide you with adequate energy (kilojoules) and nutrients (vitamins, minerals, etc) for your age and gender. For example we combine bread, cheese and salad to make a sandwich, and we can combine chicken, vegetables and rice to make a stir fry. Plus, choose water as your main drink; and include small amounts of unsaturated fats, oils and spreads.
Discretionary choices can be enjoyed occasionally as part of a balanced diet, but only in small amounts.
The revised Australian Dietary Guidelines were released in February 2013, with an increased focus on foods and food groups, instead of nutrients, making them more user-friendly. The recommended number of serves to consume from the milk, yoghurt, cheese and alternatives food group has slightly decreased for children under 9 years, and slightly increased for people over this age.
The recommended number of serves to consume from the grain (cereal) foods has generally decreased for most age groups (except for pregnant and breastfeeding women).

A daily allowance for unsaturated fats, oils and spreads has been included for people over 2 years old. The Australian Guide to Healthy Eating (below) accompanies the 2013 Australian Dietary Guidelines. It shows the five core food groups according to how much each contributes to a balanced diet. An illustration featuring a group of kids holding healthy fresh foods - apple, bananas, pear and orange.
Hot flash, cold flash, dizzy spell, mood swing, increasingly frustrating fatigue, emotional crying outburst then it’s on to acting like a head spinning crazy person—and that is all within five minutes! In general, a healthy diet consisting of unprocessed, unrefined foods like lean meats, soy products, beans and legumes, fresh fruits and vegetables, whole grains, low-fat dairy products and healthy fats can help to balance hormones and improve mood and brain chemistry. Soy foods contain isoflavones (plant hormones) that act like a weak form of estrogen in the body. Researchers are unsure if consuming high quantities of plant estrogens will increase the growth or risk of estrogen-sensitive cancers. These guys are the perfect little package of fiber, protein, calcium, folic acid and phytoestrogens. Including ground flaxseed in your diet is one of the safest ways to help with hormonal balance during menopause. By carefully managing your nutrition, you can seriously alleviate your menopausal symptoms. A good chiropractor will also include a diet plan in his treatments to reduce the risk of disease. He can either get these calories from healthy foods with good nutritional values, such as beans, vegetables or salads, or he can get them through unhealthy foods such as bagels, donuts or junk food. If you live a busy lifestyle which doesn’t give you time to exercise, fried foods can also cause obesity.
A chiropractor can also formulate you a proper diet plan which you can follow to stay healthy. They apply to all healthy Australians, as well as those with common health conditions such as being overweight.
They also have an increased focus on the effect of food on health outcomes, in particular weight gain, heart disease and some cancers.
It is a food selection guide which visually represents the proportion of the five food groups recommended for consumption each day. It is based on the recommended food intakes for 19-50 years olds, but it is generally applicable to all ages 1–70. That said, here are a few of the specific foods and supplements I keep in my diet to help me deal with the “change.” [I am not a physician, but from my research and experience, these are my recommendations.

If you have had estrogen-dependent cancer, check with your health care provider or seek the advice of a registered dietitian before eating additional soy and phytoestrogen-rich foods.
Avoiding or limiting spicy foods, caffeine, and alcohol may lessen the severity or frequency of your symptoms. Calcium and vitamin D (along with a healthy diet and regular exercise) may help prevent this disease.
Avoid saturated and trans fats, which tend to raise blood cholesterol levels and increase the risk for heart disease in post-menopausal women. Ground flaxseed offers a high amount of essential fatty acids and lignan, a natural antioxidant and phytoestrogen. The calorie requirement is the same but he would be getting a more nutritious diet by choosing the former option, thus making him healthier. Cooking can also destroy many of the beneficial nutrients in food, so it is important to add some raw fruits and vegetables in your diet to balance out the nutrient requirement. They do not apply to people who need special dietary advice for a medical condition, nor to the frail elderly. Aim for five or more servings each week by adding canned legumes to salads, pastas, soups and stews, or trying bean dips and hummus.
Check with your health care provider first, but many suggest that menopausal women consume 1200-1500 milligrams of calcium daily. Go for magnesium potent foods such as beans, legumes, nuts, green veggies and whole grains. Adding 1-2 tablespoons of ground flaxseed to your daily diet will help stabilize the hormonal roller coaster ride.
The more of this that you eat, the less chance you will have of an irritable grouchy mood swing set in! Limit these unhealthy fats by cutting back on fatty meats, whole milk, ice cream, margarine and butter, baked goods and snack foods.
To improve absorption, you need sufficient levels of vitamin D, which can be bolstered with sun exposure or supplementation. The right fats, such as flax oil, avocados, and nuts can protect against heart disease and certain cancers. Just 15 minutes of sunshine on the face and arms, three times per week or 5,000 IU’s of liquid Vitamin D3 per day will meet your needs. Research also indicates that monounsaturated fats and omega-3 fatty acids are very beneficial to menopausal women.

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