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FOUR IMPORTANT NUTRIENTS FOR MENOPAUSE
1. Vitamin E. Considered useful in alleviating hot flashes and thought to offer some heart protection although a recent study showed that 400 IU of vitamin E taken twice daily reduced hot flashes just slightly more than the placebo. Although some foods, such as nuts and seeds, egg yolk, and wheat germ contain vitamin E, you’ll need to take a supplement to get a therapeutic dose. 1 Caloum To help prevent the development of osteoporosis. Good sources are milk and milk products, sardines, almonds, broccoli, and spinach. To absorb calcium, the body needs vitamin D, which can be made by the skin after exposure to the sun; dietary sources of this vitamin include fortified milk and margarine, eggs, and fish oils.
3. Macjnesium, Works with calcium to maintain bone density. Found in whole grains, milk and milk products, tofu, nuts and seeds, and legumes.
4. Phytoestroqens. Can help alleviate hot flashes. May also protect against heart disease and osteoporosis. Foods rich in phytoestrogens 0 include soy foods, flaxseed,chickpeas, and other legumes.

DIET
Although not as simple as swallowing a pill, a healthy diet can help ease the symptoms of menopause and reduce, the risk of chronic disease. Here are some helpful dietary strategies: Eat foods known to reduce menopausal symptoms. Follow a diet high in whole grains, fruits and vegetables, and low in saturated fats. It will provide you with plenty of fiber, vitamins and minerals, phytoestrogens, and bioflavonoids, all important for long-term health and to help minimize menopausal symptoms.

Watch out for trigger foods. These are foods that can worsen symptoms like hot flashes, insomnia, and mood swings. Some common culprits are coffee, tea, chocolate, colas, alcohol, and spicy foods.Include soy foods. Studies have shown that soy foods not only help protect against heart disease, but they also can help ease hot flashes. Soy foods contain isoflavones, which have a weak estrogenic effect in the body. Soy foods come in many shapes and sizes, including tofu, soybeans, soy beverages, soy nuts, and soy protein. While soy foods are safe enough, the safety and efficacy of isoflavone supplements have not been demonstrated.

REGULAR EXERCISE
Regular exercise may help minimize mood swings and hot flashes. At least 30 minutes of exercise four to five times a week is recommended.