Natural Menopause treatments

June 22, 2020
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What Changes Happen During Menopause?

During the transition to menopause and beyond, the hormones estrogen and progesterone begin to decline, disrupting your normal cyclical patterns of estrogen and progesterone. This article will cover ideas for natural menopause treatments to help make your transition flow more easily with menopausal symptoms.

Symptoms of menopause:

Menopause begins in the late 40s or early 50s for most women. It starts with perimenopause where there can be irregular menstruation, light or heavy periods, hot flashes, night sweats, mood swings, irritability, tiredness, insomnia, low libido, and sometimes painful sex due to estrogen dropping which affects lubrication. Menstruation eventually stops, often around the 50 year mark.

Menopausal women are at a higher risk of several diseases including osteoporosis, obesity, heart disease and diabetes. Declining hormonal levels negatively impact your metabolism, potentially leading to weight gain. These changes may also affect your cholesterol levels and how your body digests carbs. Often metabolism changes, leading to mid section weight gain.

Diet can help menopause symptoms

There is evidence that certain foods may help relieve some symptoms of menopause, such as hot flashes, poor sleep and low bone density.

Phytoestrogen-Containing Foods

Phytoestrogens are compounds in foods that act as weak estrogens in your body. They can be beneficial especially for women going through menopause. Foods that naturally contain phytoestrogens include soybeans, tofu, chickpeas, peanuts, flax seeds, barley, grapes, berries, plums, tempeh, oats, barley, spinach, lentils.

Dairy Products

The decline in estrogen levels during menopause can increase women’s risk of fractures. Dairy products, such as milk, yogurt and cheese, contain calcium, phosphorus, potassium, magnesium and vitamins D and K — all of which are essential for bone health. Calcium is also in leafy green vegetables, especially broccoli as well as fish with bones like sardines and mackerel.

Healthy Fats

Healthy fats, such as omega-3 fatty acids, may benefit women going through menopause. Foods highest in omega-3 fatty acids include fatty fish, such as mackerel, salmon and anchovies, and seeds like flax seeds, chia seeds and hemp seeds. Vitamin E found in avocado, hazelnuts, almonds,  sunflower seeds and  wheat germ can lower hot flushes.

Fruits and Vegetables

Fruits (especially berries)and vegetables are packed with vitamins and minerals, fibre and antioxidants, to keep bowels regular and immunity strong. Cruciferous vegetables like broccoli and cauliflower, brussel sprouts may be especially helpful for postmenopausal women and have been linked to decreasing levels of a type of estrogen linked to breast cancer, while increasing levels of an estrogen type that protects against breast cancer. 

Quality Protein

The decline in estrogen from menopause is linked to decreased muscle mass and bone strength. For this reason, women going through menopause should eat more protein. Collagen is the most abundant protein in your body. Foods high in protein include eggs, meat, fish, legumes, and dairy products. Additionally, you can add protein powders to smoothies.

Foods to Avoid 

Avoiding certain foods may help reduce some of the symptoms linked to menopause, such as hot flashes, weight gain and poor sleep. Therefore, limiting your intake of added sugar and processed foods, such as white bread, crackers and baked goods, may help reduce hot flashes during menopause. 

Alcohol and Caffeine

Studies have shown that caffeine and alcohol can trigger hot flashes in women going through menopause. Therefore, it may be worth testing whether eliminating caffeine affects your hot flashes. Another factor to consider is that caffeine and alcohol are known sleep disruptors and that many women going through menopause have trouble sleeping. So, if this is the case for you, consider avoiding caffeine or alcohol near bedtime. 

Spicy Foods

Avoiding spicy foods is a common recommendation for women going through menopause. As your reaction to spicy foods may be individual, use your best judgment when it comes to including spicy foods in your diet and avoid them if they seem to worsen your symptoms.

High-Salt Foods

High salt has been linked to lower bone density in postmenopausal women. It’s best to use rock salt or Himalayan salt as that contains all the minerals required for health.

Exercise

Regular exercise is associated with better health and protection against diseases and conditions including cancer, heart disease, stroke, high blood pressure, type 2 diabetes, obesity and osteoporosis. Many of my clients report having less hot flushes when they exercise regularly.

Hydration

During menopause, women often experience skin dryness. This is likely caused by the decrease in estrogen levels. Drinking 8–12 glasses of water can help with these symptoms. Herbal teas are a great way of getting your fluid intake, plus also providing many benefits.

Practitioner Menopause products

Natural menopause treatments with supplements

Herbs like black cohosh, dong quai, rehmannia and soy products can give relief from mood swings, and hot flushes, as well as insomnia. Everyone’s body and requirements are unique, so it’s best to contact your practitioner to find the perfect fit for you!

What Our Customers Say

Vital You
5.0
Based on 23 reviews
Pamela Daniel
Pamela Daniel
21:59 04 Apr 22
Barb! You are a lifesaver, your knowledge, your understanding and your advice is second to none.You have helped me so much, everything you had suggested and proscribed helped me to cut all sugar cravings, relax my adrenals, detoxify my liver and in turn my body is back to its natural function! I’m finally losing weight and feeling and looking great.Recommend anyone to Barbara x
Kat Lambos (fisherine)
Kat Lambos (fisherine)
09:45 25 Nov 20
Since joining Barbara’s practise over 6 weeks over, I can safely say that this is the most optimistic I have felt in well over a decade in regards to my overall health. I have struggled with chronic pain, inflammation, and a relatively weak immune system; but after a few short weeks I am beginning to feel like how my body should feel. I look forward to the coming weeks of furthering my progress.Thank you, Barbara!
Eileen Breen
Eileen Breen
00:38 19 Oct 20
I can not say enough good things about Barbara! In 3 short weeks she has really helped me turn my body around! I lost 2.2kg with tiny tweaks to my diet. I feel a million times better! Thank you so much Barbra. Appreciate your work, your amazing!
corrine m
corrine m
06:43 21 Sep 20
Barb helped me uncover some digestive issues that were causing me much abdominal pain, bloating and breakouts around my jawline. After just 2-3 days I was bloat free and my stomach discomfort had subsided. I lost centimetres around my stomach, it was a miracle.It’s been almost a month since I saw Barb, my skin is free of breakouts and feeling an overall feeling of lightness. I should have seen Barb sooner. Highly recommend her! 😀
Jane Hyland
Jane Hyland
02:45 01 Sep 20
I started seeing Barb Feb 2020, she made me realise a few home truths - stuff, if truth be told i already knew but needed to hear it from an outside source. We took a longterm approach to my diet and whilst some changes had to be made, they were not unrealistic - I think thats what i lked the best, it was all very realistic and fitted in with my life - I didnt have to start doing any drastic separate food shopping or meal prepping - it fitted... in with the family - I even got the kids eating more fish.After years of going to the gym and trying every exercise known to woman, and not seeing any results, suddenly after a look at hormone levels, organ functions, general body upkeep, I was starting to see movement, steadily over time i was losing Kgs for the first time in years. Thank you Barb for the on going help and support.read more
Dee Tyras
Dee Tyras
09:50 05 Aug 20
Regardless of how complicated your journey is, Barbara will help you get results with her thorough approach and expertise.
Marie-Claire Verrender
Marie-Claire Verrender
07:53 15 Jul 20
I absolutely love working with Barb to better my health and well-being. She has helped me greatly and she's my go to whenever something arises.She is also a wonderful person and so much fun, we always have a good laugh too. I couldn't recommend her enough to assist you with your health concerns.
Colleen Mcgrady
Colleen Mcgrady
08:00 02 Jul 20
I Booked a consultation with Barbra as I was feeling a bit all over the place. Barbara explained how my body was lagging and needed a little boost. She recommended some supplements and helped balance everything to what it should. A little magic remedy has me sleeping great at night too.We went over my diet tweeked a few things here and there and as a result I’ve 4kg in a few weeks and with Barbras help I hope to keep going.Everyone needs a... little self love sometimes and I highly recommend Barbra to help set you back in track.read more
Drahomira Kounovska
Drahomira Kounovska
11:18 26 Jun 20
I can highly recommend Barbara. I had skin problem lately. I visit Barbara and she was like little detective when she asked me what has changed since I got the problem. That way she found the reason of my skin problem - it was not great diet, stress, alcohol and so on. I followed her suggestions and in 10 days my skin was like before. Thank you for your help.
amy hughes
amy hughes
07:46 20 Jun 20
The reason I chose to go see Barbra at vital you was because of the amazing reviews that she had on her website and the information that was provided on it.I had a rash on my back for over a year having went to the doctors on numerous occasions with no results from e change. Within 2 weeks of going to see Barbra I had amazing results the rash was gone.I found the process very easy with a lot of information being passed onto me which made me... realise what was causing the rash.I would highly recommend her to anyone and have already done so to a lot of my friends.read more
Stefanie Caccamo
Stefanie Caccamo
01:24 19 Jun 20
I've been seeing Barbra at Vital You for about 2-3 years now. She is wonderfully attentive and generous with her expertise, determined to find solutions for any issues I might have and excellent for all year round health maintenance. HIGHLY recommend.
Kylie Vitale
Kylie Vitale
09:27 11 Apr 20
After 2 years in a job that took a toll on me mentally and physically. I’d gained around 18 kilos in weight, I was exhausted and felt outright horrible.I decided it was time to start being kind to myself and make some changes. I set out looking for someone who could help me make those changes, who was knowledgeable, empathetic and committed and I found Barb. After meeting her for the first time I knew I didn’t need to look any further.Barb is... a wealth of knowledge and went to work straight away to understand me, what had got to me to the point I was at and what I wanted to achieve.Following detailed questions and some tests, Barb set me on a path for success.I’ve almost reached my goal weight with only 7kgs to go. I feel clearer in my mind, I have more energy and just feel a whole lot more healthier and positive.I love catching up with Barb, we have a great chat, a laugh and she holds me to account when I’ve strayed from the path.I can’t recommended Barb enough, she is amazing. Her techniques are simple and easy to follow and she gets results!read more
Tess F
Tess F
03:26 05 Mar 20
1. Why did you choose to see me:I chose to see Barb due to constantly being on a different diet and/or exercising and not seeing any changes. I wanted to find out why my body would work with some diets and not others but why the weight wouldn’t stay off.2. How did you find the process:Barb’s process starts from the beginning to find out what your goals as well as possible issues may be and work from there, she can give you a run down and how... to best approach your options. I found this to be the best as now I knew what I was working with and what would work with my own body type and issues.3. What results did you get:So far my result have been satisfying with 5.8kg down in 6 weeks. Ive been keeping a good diary and making sure I check labels when I shop. I’ve learnt a lot thanks to Barb so far and I hope to keep learning as I go.read more
Martine Walters
Martine Walters
00:32 20 Jan 20
Belinda
Belinda
08:52 19 Jan 20
After years feeling that my health was not 100% (but Drs saying nothing was wrong with me), a friend recommended I see Barb and it was the best thing I did for my health! At my first meeting Barb listened to me talk about how I was feeling – physically and mentally. By the end of the meeting I knew that finally there was someone who understood what my body was doing (or not doing!). I have not only lost weight (currently the lightest I have... been for years!), I also have more energy - and best of all more confidence! Thank you Barb (and your magic machine!) - I could not have got this far without you.read more
Lisa Varley
Lisa Varley
05:00 07 Jan 20
I came across Barb when doing a search for a local expert as I was approaching menopause and I wanted dietary and supplement advice. That was around 8 years ago and I credit her with me not gaining any weight during menopause. She is a lovely woman and incredibly knowledgeable and I recommend her to all my friends
Liz Lord
Liz Lord
21:24 08 Nov 19
After one session with Barbara my persistent flaky forehead and itchy scalp disappeared. She looked in her book and gave me one tablet on mineral to take a day. Within 4 days it was gone. Magic!
Damian Hackett
Damian Hackett
09:30 06 Nov 19
To anyone out there looking for genuine answers regarding any health concerns they may have or for those who have gone to GPs or specialists here in Australia and been offered nothing more than medication or harsh treatments to deal with symptoms;You may be interested in what I have to say.For over 16 years of my life, I sought out countless GPs and specialists for help regarding severe cystic ACNE that I had been dealing since my teenage... years which never subsided as I got older.No matter which supposed “medical professional” I consulted, I was always given the same 2 options. Antibiotics to be taken twice a day every day, indefinitely. Or, to do a heavy course of a medication known as roacutane, which has a long list of horrible side effects on the body and on the mind.I opted for the antibiotics, which I took on and off for over 16 years.They would mask the symptoms somewhat and lessen the chances of such severe breakouts, but if I stopped for even a few days, I would quickly break out in cysts.Over the past couple years I have been making a conscious effort to understand and improve my health on all levels. To which, I had some gradual improvements. It wasn’t until the end of last year, that I met an amazing natural therapist named Barbara Traub, who in one single consultation identified some of the many causes to the effects that I had been experiencing for as long as I could remember.I found out that I had a chronic zinc deficiency which was contributing to my Acne.I found out my entire lymphatic system was a wreck.I hadn’t exactly looked after my body through my 20’s, so it was not exactly a big surprise to find out that my liver and my adrenals were compromised as well.The list of issues revealed to me was actually a lot more extensive than what I have mentioned, but these begins to paint a picture.To say I was in a bad state would be an understatement, and if I had not met Barbara, there’s a high likeliness that I would be unaware of so many of these issues to this very day.Once the issues were identified, she began treating me and since then, my health and appearance have drastically improved.Anyone who has seen me over this time can attest to that.At the beginning of all this, I went on a juice fast for a week in conjunction with Barbara’s treatment and after 1 WEEK, I was able to stop taking the medication that I had been tied to for so much of my life. 1 SINGLE WEEK guys.I have never taken that medication since, and I never will again. Thank God!Barbara also showed me how the very medication I had been taking was actually contributed to the poor health of my skin and consequently making my Acne worse.I could go on much longer about this, but I just want to let people know, that if you have any issue regarding your health or well being, I can not possibly recommend a better natural therapist than Barbara Traub.Barbara has made an incredible difference in my life and for that, I am extremely grateful. As far as I’m concerned, she is my new doctor!She is an extremely kind and friendly person, who genuinely cares about the people she treats. Not only that, but she has a vast knowledge on the subject of health and wellness.You have nothing to lose and everything to gain by going to see her. I really hope this message can help make a difference for someone else the way it has for me.read more
Marissa Ely
Marissa Ely
22:01 05 Nov 19
Barbara is a very caring, knowledgeable, patient and understanding Natural therapost. She comes highly recommend her services
Karen Lee
Karen Lee
00:23 28 Oct 19
Barbara is amazing. I would highly recommend her. Kind, caring and very knowledgable. Well worth a visit.
Brodie Lea
Brodie Lea
10:52 26 Apr 19
I’m so grateful that I crossed paths with Barbara in my journey. I have always had problems with my skin and regular breakouts. After seeing Barbara my skin immediately started clearing up and Ive felt much more confident in my skins appearance. She’s helped my skin and my self confidence in so many ways. I highly recommend Barbara to anyone.Barb you’re an angel thank you!
Sandra Mooney
Sandra Mooney
09:11 28 Aug 18
I have personally seen Barbara on a couple of occasions for different issues, and I must say her knowledge and expertise is amazing. I have also brought my son in to see Barbara as he suffers with headaches and Barbara had a little chat with him, so after he ran through his daily routine and all his sports activities, as he is a busy boy. Barbara recommended some of her amazing products for him. They’ve worked... I highly recommended Barbara and... if I ever need to see her again, there would be no hesitation. She truly knows her work.read more
Dorit Daws
Dorit Daws
09:06 28 Aug 18
I've had the privilege of working with Barbara over 20 years ago and today feel such gratitude that I was blessed to have met her so long ago. She has helped me with getting my energy, motivational and emotions back to where I feel fantastic on a daily basis. Being a single mum of 3 young boys is hard work and with her nutritional and holistic expertise I'm so grateful and feel confidence in her care! Thank you Barb! 🙏. You're truly... amazing.read more
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