WOMEN'S HEALTH Guidelines

 

In addition to using VitaMedica's Menopause Formula for menopausal symptoms, adopt the following habits to support overall health:

  1. Eat plenty of fruits & vegetables.  Minimize processed foods, fried foods, high-fat animal products, wheat and dairy products.  Eat more nutrient-dense, whole foods, especially organic vegetables and fruits which are naturally high in fiber, vitamins, minerals, antioxidants and health-promoting plant phytochemicals. 
  2. Consume more cruciferous vegetables.  The Cruciferae or Brassica family of foods includes cabbage, broccoli, kale, Brussels sprouts, cauliflower and collard.  These foods are rich in compounds that exert favorable effects on estrogen metabolism thereby reducing menopausal symptoms as well as breast cancer risk.
  3. Buy organic dairy products and pasture-fed beef.  Beef and milk products produced from hormone enhanced cows are not recommended.  Replace milk with soy or rice milk.  Buy pasture-fed beef and organic free-range chicken.  Eat more fish especially salmon, whitefish and trout which are high in Omega-3 content.
  4. Add soy-based foods to your diet.  Cultures that consume moderate amounts of soy in their diet have been shown to have lower rates of breast and prostate cancer.  In addition, women in these cultures experience fewer menopausal symptoms.  Soy-based foods are widely available and include tofu, miso and soy milk.
  5. Eat a diet high in fiber.  Fiber helps the body to rid itself of toxins and soluble fiber lowers cholesterol.  15-20 grams of dietary fiber per day is optimal.  If your daily intake of fiber is less, consider a fiber supplement. 
  6. Avoid packaged/processed foods, and especially foods that contain partially-hydrogenated fats/oils.  Many packaged foods are high in salt and also contain large amounts of fat and/or partially-hydrogenated oil, all of which have negative health effects.
  7. Supplement your diet with fish oil.  Fish oil is high in the Omega-3 fats EPA and DHA.  These polyunsaturated fats have anti-inflammatory benefits and are excellent for heart and brain health.
  8. Supplement your diet with B6, B12 and folic acid.  Studies have demonstrated that these three B-vitamins help to reduce homocysteine – a reported risk factor for cardiovascular disease.
  9. Supplement your diet with calcium and vitamin D.  Calcium along with vitamin D helps to preserve bone mass.  Studies also indicate that colon cancer rates are lower in individuals with higher intakes of vitamin D.
  10. Engage in weight-bearing exercise.  Performing resistance exercise such as lifting light weights helps to maintain bone mass.  Exercising on a regular basis also helps to maintain a healthy weight and elevate mood.
  11. Reduce consumption of soft drinks.  Soft drinks are high in phosphates.  The body must excrete calcium salts from the bones in order to eliminate phosphates from the body.  Reducing consumption of soft drinks helps to minimize the loss of calcium from bone and lowers the risk of osteoporosis.
  12. Limit your alcohol intake.  The health benefits of alcohol disappear and risks increase when you drink more than a few servings a day.  In women, the risk of breast cancer increases with increased alcohol consumption. Alcohol also dehydrates the body, contributing to dry skin.
  13. If you smoke – stop now.  Aside from all of the health problems smoking creates, this habit looks unattractive, creates wrinkles (especially around the mouth), and causes the skin to look sallow and can give the fingernails a yellow tint. Smoking also increases the risk for osteoporosis.