Menopause (cont.)

The everyday changes that must take place in order to help restore balance include:

1. An excellent, high-fiber, lean-protein diet with healthy fats.
2. Stress reduction and stress management.
3. Aerobic exercise at least five days weekly, 30 minutes minimum per session.
4. Strength training two or three times weekly.
5. Achieve and maintain a healthy weight.

Supplements that support women during menopause and that can be used with or without prescription bioidentical hormones include:

• Natural progesterone cream
  
• Menopause formula
  
• Soybeans and soybean products. Substances in soy closely resemble estrogen and help bind with the body's estrogen receptors and promote an estrogen-like action without having to take estrogen.
  
• B-complex vitamins for energy, mood, and brain function.
  
• Omega 3 fatty acids for thyroid support, brain function,and temperature regulation.
  
• Vitamin C, 500-1000mg daily for energy, immunity, andto relieve the effects of estrogen dominance.
  
• Vitamin E, for the estrogen-like effects and antioxidant properties
  
• 5-http, 50-100mg daily for mood and sleep
  
• Calcium-magnesium, 1200mg/400-600mg daily in the  evening for sleep and mood.