All women will eventually experience Menopause in life.  It is a normal condition that occurs when a woman's menstruation stops and she is no longer fertile.  Some women feel overMenopause begins after a woman's last period and can last for a year or longer.  Women in their 50s usually experience menopausal symptoms, which can disrupt sleep, inhibit weight loss, or trigger emotions because of the hormonal changes.  

Some women can go through Menopause without experiencing any symptoms, but others can easily notice symptoms and can drastically affect their lives.  Although Menopause is marked by a woman not having her period for a year, the following symptoms usually happen one year before the period is over. 

• Irregular Periods
• Vaginal Dryness
• Hot Flashes
• Loss of Breast Fullness
• Weight Gain
• Slow Metabolism
• Thinning Hair
• Sleep Problems

Proestrogen prepares a woman for pregnancy and estrogen regulates menstruation.  A woman's ovaries produce less of these two hormones in her late 30s, and this is an indicator of peri-menopause (years leading up to Menopause).  Infertility does not equate to Menopause.  The ovaries eventually stop producing estrogen and proestrogen altogether, which stops menstruation.  Many women experience a gradual change in menstruation, but sometimes menstruation stops instantly. Some causes include:

• Decline of Female Hormones
• Hysterectomy 
• Chemotherapy or Radiation (cancer therapies can induce Menopause)
• Primary Ovarian Insufficiency (ovaries fail to produce reproductive hormones)
• Hypothyroidism
• Genetics
• Removal of the Ovaries
• Some Infections (mumps, malaria, or varicella)

• It's always a good idea to make a dietary change when there is a a big shift or change in your lifestyle. Eliminating sugars, alcohol, salt, meat, dairy products, or tobacco from your diet is a great place to start. Switching to a plant-based diet is ideal because those foods can provide you with essential nutrients and minerals that contribute to a healthy diet.  Watching the amount of food you eat is also crucial.  Be aware of the size of your portions. 
• Flaxseed oil, which is believed to help reduce menopausal symptoms, contains healthy fatty acids.  Flaxseed contains plant lignans, which are similar to estrogen, and they may cause estrogen levels to stabilize in menopausal women.  You can also eat foods with antioxidants or high vitamin E content to help reduce hot flashes.  Sage tea is also beneficial as it not only helps decrease the intensity of hot flashes, but it also improves digestion and headaches.  
• Movement is medicine.  The fluctuating estrogen levels cause the body to hold onto fat.  Additionally, fat produces estrogen, which in turn creates more fat.  Exercising about 4 times a week during Menopause is important because the metabolism can slow down, and exercise helps to boost the metabolism.  Walking, swimming, biking, or taking a yoga are all great options for a menopausal woman. 
• Acupuncture is a great alternative remedy for women with Menopause because it can provide relief from the symptoms.  Because stress is a common feeling in menopausal women, acupuncture can help decrease the amount of tension and stress the body holds on to. 
• Mindful breathing, in conjunction with yoga, can be a helpful aid in calming menopausal anxiety.  There are deep breathing techniques that help to naturally relax the body.  If you feel a hot flash coming on, you can inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds through your mouth.  Do this three times to relax the body and mind.

• Garlic
• Bell Peppers
• Mushrooms
• Strawberries
• Raspberries
• Blackberries
• Herbal Teas
• Broccoli Sprouts
• Broccoli
• Cauliflower
• Celery
• Raw Nuts & Seeds