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CONSUME PLENTY OF
Nonalcoholic and caffeine-free fluids to flush out the urinary system.
Cranberry juice and blueberries.
Citrus fruits and fresh fruits and vegetables for vitamin C.

AVOID
Bladder irritants, such as coffee, tea, and alcoholic beverages. Also known as cystitis, most urinary tract infections (UTIs) affect the bladder, but some may involve the kidneys, the urerers (the tubes that carry urine to the bladder), and the urethra (the tube through which urine exits the body). The most common symptom is an urgent need to urinate, even when the bladder is not full, Urination may be accompanied by pain or burning and, in severe cases, small amounts of blood. There may also be a low-grade fever and an ache in the lower back. Most urinary infections are caused by E. cob bacteria, organisms that live in the intestinal tract but that can travel to the bladder. Chiamydia, a sexually transmitted organism, is another cause of UTIs. Women are more vulnerable to urinary infections because the female urethra is shorter than that of males, and its location provides a convenient entryway for bacteria. Many women develop so-called honeymoon cystitis, inflammation caused by sexual activity or an oversize diaphragm.

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.

EAT PLENTY OF
• Foods high in calcium and vitamin D, such as low-fat dairy products.
• Fresh fruits and vegetables for vitamins and minerals, and bioflavonoids.
• Soy products, such as tofu, soy beverages, and soy nuts.
LIMIT
• Alcohol and caffeine.

HORMONE REPLACEMENT THERAPY

In the past many women have chosen to counteract the effects of estrogen loss with hormone replacement therapy (HRT), a combination of estrogen and progestin prescribed by their doctors. It was offered not only to treat the symptoms of menopause, but it was also believed that it provided protection against chronic diseases. However, recent findings of a major U.S. study on HRT showing that the risks of taking HRT appear to outweigh the benefits, have caused women, and their doctors, to rethink this strategy. The Women’s Health Initiative Study, which included more than 16,000 women, concluded that, although HRT is effective in relieving symptoms of menopause, its long-term use increases a postmenopausal woman’s risk of breast cancer, heart disease, stroke, and blood clots. Combined estrogen-progestin therapy also seems to increase the risk of dementia after age 65. As a result of these unsettling findings, experts are now recommending that HRT be used in the lowest possible dose, for the shortest period of time, when symptoms of menopause are so severe that they are interfering with quality of life. To treat milder symptoms, and to avoid development of chronic disease, women are encouraged to adopt a healthy lifestyle and to try other approaches, which can include dietary change, exercise, and herbal remedies.

EAT

• Breakfast.
• Lots of fruits and vegetables for vitamin C, beta carotene, and flavonoids.
• Include some vegetable oils, nuts, and wheat germ for vitamin E.

Consume lots of vitamin E. Other research is looking at the link between blood levels of vitamin E and memory function in the elderly. In one large study, more than 4,000 people performed tests designed to assess their ability to remember facts. Those classified as having poor memory were more likely than others to have low blood levels of vitamin E. Another study showed an association between past intake of vitamin E and mental acuity in old age, and other studies have found vitamin E helpful in slowing the progression of Alzheimer’s disease. Iron may also be important for memory. Research suggests depressed levels can impair memory function. Studies have shown that when children have an iron deficiency, they score better on tests of memory when this deficiency is corrected. Try ginkgo biloba. Current research indicates that ginkgo biloba extracts may have a limited effect on improving memory. As with other herbal products, the lack of standardization is a concern, as is the possibility that label may not reflect contents accurately. Investigate sage oil. Recently, researchers at Northumbria and Newcastle Universities in England followed up on the recommendation of some old-time .herbalists to improve memory with sage oil by giving it to a group of 44 adults in a placebo-controlled study.

People who took the sage oil performed significantly better on their memory performance tests. One more supplement. Phospharidylserine, a naturally occurring compound in the brain that maintains cell membrane fluidity, is available as a supplement. Limited evidence suggests that it may be of some help in cognitive function but more studies are needed.

Long before hormone replacement therapy, women often sought relief for their menopausal complaints with herbal remedies. Some of the more popular ones—for which there is some evidence of efficacy—are listed below. The evidence, however, is not compelling and the amounts of these substances found in commercial preparations is not standardized, which makes it difficult to assess results.

Black cohosh (Cimicifuga racemosa). A number of studies have shown that black cohosh can alleviate many unpleasant symptoms of menopause, including irritability, poor concentration, insomnia, and depression. Chasteberry (Vitex agnus-cactus). This herb has been useful in the management of fluid retention, hot flashes, anxiety, and depression. St. John’s wort (Hypericum perforatum). St. John’s wort has been shown to be effective in the management of mild to moderate cases of depression. It has a long history of use in the treatment of the melancholy often associated with menopause.Red clover (Trifolium pratense). Extracts of red clover have recently been marketed to help with menopausal symptoms. Chemical analysis does indeed show the presence of estrogenic compounds, but two double-blind studies (both funded by the manufacturer of a major brand) found no difference between red clover and a placebo for treating menopausal symptoms such as hot flashes and vaginal dryness over a period of 12 weeks, Still, many women claim that their symproms are alleviated by red clover preparations.

Mild lapses in memory are common with age and simple forgetfulness such as forgetting a name or losing objects is relatively benign. But you have to understand that there are memory loss remedies available. Profound memory loss is a universal symptom of dementia or Alzheimer’s disease. Benign age- related memory loss may result from shrinkage of the brain’s nerves, diminished production of brain chemicals, or restricted blood flow to brain tissue. Genetic factors, head injuries, viruses, and cardiovascular disease may contribute to Alzheimer’s disease. Exercise and a healthy diet can help preserve brain longevity and sustain memory. Protective brain nutrients include complex carbohydrates and B vitamins, which help ensure healthy nerve transmission and sufficient quantities of neurotransmitters. Eating breakfast can do wonders for your memory, according to researchers from the University of Toronto. The study of healthy men and women, aged 61 to 79, showed that taking in calories from either protein, fat, or carbohydrates boosted their performance on memory tests. Previous research has shown that carbohydrates can fuel memory-based performance, possibly due to the rise in blood sugar provided by carbohydrates. The rise in blood sugar could then increase glucose supply to the brain. But this study showed that any food, regardless of source, can help. While it appears that any breakfast is better than no breakfast, the researchers suggest that carbohydrates still generally give longer-term benefits to memory. Get plenty of beta carotene and vitamin C. There is some evidence that high levels of beta carotene and vitamin C are associated with superior memory loss remedies in people 65 or older. Researchers believe these antioxidants may delay brain aging and enhance mental longevity and fitness by combating free radicals in the brain. Experimental research suggests that flavonoids in blueberries may slow age- related decline in mental function.

CONSUME PLENTY OF
• Fruits and vegetables such as grapefruit, broccoli, cabbage, and kale for antioxidants and bioflavonoids.
• Dairy products and fortified soy and rice beverages for calcium and vitamin D.
• Foods rich in essential fatty acids such as fish, nuts, flax, and omega-3 eggs.

LIMIT
• Fats, especially animal fats.
AVOID
• Alfalfa in all forms.
• Celery, parsnips, parsle’, lemons, limes, and figs if you are sun sensitive.

HELPFUL FOODS
Cereals, fruits, and vegetables. These foods are high in the antioxidant vitamins and minerals—vitamins C, beta carotene, zinc, and selenium. These are beneficial not only for lupus itself but also protect against heart disease. People with lupus tend to have high blood cholesterol levels, which may be worsened by steroid medications. Some studies have shown that lupus is associated with an increased level of oxidized blood fats and lower levels of circulating vitamin E; preliminary animal studies found that vitamin E may slow the progress of lupus. The best food sources of vitamin E include nuts, seeds, oils, and wheat germ. Eat lots of cruciferous vegetables, bioflavonoids, and fatty fish. Broccoli and other cruciferous vegetables contain indoles that alter the metabolism of estrogen in a way that has a positive impact on lupus. Fresh citrus fruits, especially grapefruits, are high in bioflavonoids that seem to help lupus patients. Because most lupus patients need to avoid exposure to the sun, they should make sure their diet provides adequate vitamin D. Good sources include fluid milk, fortified soy and rice beverages, as well as salmon and other fatty fish. Researchers have found that fish oils have anti-inflammatory effects and may help relieve the joint pain, soreness, and stiffness associated with lupus.