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Eating for Your Hormones
A Natural Solution to Menopause Madness
By Kelly Burgess
To strictly follow a plan like Dr. Lark's, she suggests one main course that can be adapted by adding or subtracting dressings or spices or side dishes. Failing that, she notes that even small changes may help ease menopause symptoms.
"Eating as a family is an interpersonal and emotional issue, and I've heard from women who face grumpy husbands who don't want to eat healthfully, or children who reject healthy foods," Dr. Lark says. "Women need to find a way to present food as a part of living a healthy life and emphasize that it's done with love. Women are innately very wise and when we're tuned in to this issue our creativity will come forth."
For those who may find it difficult to follow a strict plan, Dr. Lark recommends just trying to eat as close to nature as possible:
- Choose high-quality protein, such as tofu, fish, seafood and legumes.
- Eat carbohydrates from vegetables, fruits and whole grains.
- Avoid refined or processed foods, sugar and alcohol.
- Purchase organic poultry and other meats, free of hormones and antibiotics.
In other words, these choices are very similar to the low-glycemic diet that Dr. Gillespie, among so many others, is recommending. And, beyond that, investigate other options as well. Some supplements have been shown to help ease symptoms of menopause, as have meditation, light therapy and exercise. Also, discuss estriol supplements with your doctor.
In addition to dietary changes, Dr. Gillespie says the following lifestyle changes can help balance hormones:
- Quit smoking.
- Exercise. Ten to 20 minutes a day is sufficient; you don't need a lot.
- Get enough sleep.
"These are all logical things our grandparents did; it's only been in the last generation that we've been eating all these fake foods," Dr. Gillespie says. "The more you keep unnatural foods to a minimum, the better."
