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1. TO REDUCE BLOOD PRESSURE
- Maintain a steady weight
- Follow a diet low in sodium (salt)
and high in fibre( vegetables, fruits, potatoes, cereals and
legumes, brown bread and limited pasta and rice)
- Introduce a portion of fish (no
more than 200 g./day) and meat (no more than 120 g./day)
- Reduce the use of animal fats
(butter, margarine, lard)
- Make use of more vegetable fats
(olive oil, sunflower seed oil, etc.)
- Do not abuse alcohol (however, one glass or redwine, rich of resveratrol, a protective phytoestrogen, with a meal does you good!!). Spirits are absolutely banned and so is smoking
2. TO HAVE A HEALTHY HEART
- Take vitamin E (olive oil)
- Take folic acid (in vegetables with
a strong colour)
- Eat soya
3. TO REDUCE HEAT-RUSHES
- Introduce each day a portion of
soya (soya milk, tempeh, tofu)
- Add to your diet natural oestrogens
(papaya, chick-peas, beans and lentils)
- Drink a glass of red wine with each
meal
- Take vitamin E, vitamin C and
linseed oil
- Avoid "trigger" foods/fats, fried
foods, spirits, spices, caffeine
- Do not eat too much as poor
digestion can encourage heat-rushes
- Do not stay in places with the
central heating too high
- Dress in layers, so as to be able
to remove an item of clothing if too hot
- Always have a cool drink at hand
- Breath deeply and slowly with the
breath starting in your stomach. Breath out for 5 seconds,
and then in for 5, doing approximately 5-8 breaths a minute.
Do this breathing exercise at least 2 times a day, and of
course when you have a heat-rush
- When you have a heat-rush think of
fresh places
- Yoga and meditation help to lower
excessive nervous tension that may as well trigger the
hot-flashes
4. TO AVOID NIGHT SWEATS
- Avoid "trigger foods
- Do regular physical exercise
- Keep the temperature of the bedroom
lower with the heating turned off
5. TO AVOID INSOMNIA
- Do not drink coffee after 4 p.m.
- Limit your intake of hot chocolate,
tea and cola drinks
- Avoid alcohol. Instead drink only
water or herbal-teas, or warm milk
- An evening meal rich in
carbohydrates helps good sleep rather than protein
- Never go to bed angry or hungry
- Do physical exercise, but never too
near to go to bed
Copyright © Alessandra Graziottin 2002
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