The transition into menopause brings about physiological changes that can last for a variable amount of time, with a median of four years. The change usually begins with menstrual irregularities and eventually progresses to a woman’s final menstrual period. During this time there is usually a gradual decline in ovarian function that results in systemic hormonal changes. These changes are normal and usually occur between the ages of 42 to 52. Contrary to popular belief (and the experience of many women) the transition into menopause should be smooth and easy. It is only when there is an imbalance that symptoms like hot flashes, insomnia, irritability, depression, night sweats, and various other issues occur.
The most common treatment modality used for perimenopausal symptoms involve hormone replacement therapy in the form of animal estrogens or contraceptives. However, supplementing estrogen in this way can increase the risk of gallbladder disease, certain cancers, and are contraindicated for those with cardiovascular disease. If we look at what a healthy menopausal transition should look like, then we can begin to understand how to make the change more harmonious. As the female sex hormone estrogen gradually decreases with declining ovarian function, the adrenals should begin to make estrogen and androgen to replace it. It is only when this key function fails, that undesirable symptoms begin to manifest.
In Chinese Medicine, menopausal symptoms point toward a deficiency of yin. Yin is substance in the form of fluids and is closely linked with blood. When yin becomes depleted, we can use food therapy, acupuncture, and herbs to help ‘build the yin’. Helpful dietary changes include some painful restraints. Let’s discuss those first so we can look forward to what we can then add instead! Leading up to perimenopause and even during the transition, it is helpful for women to limit alcohol, cigarettes, and coffee. Unfortunately, these substances are all depleting the body of fluids rather than building up.
Now, on to the new food items that we can enjoy!!!
Black Sesame Seeds: These are a delicious addition to sprinkle on top of almost anything that’s currently in your diet. However, to digest properly you should first grind these in a spice grinder or coffee grinder.
Recipe – ½ C ground black sesame seeds, ½ C finely chopped walnuts, Honey added to your taste and texture. After grinding the seeds & nuts, steam in foil for ½ hour. Then pour into a bowl and add honey. Add enough so that it creates a “paste” that can easily be rolled into 1 inch balls. Store in a container in the refrigerator to have as a snack during the day.
If you like a more savory option to sprinkle on foods for flavor, then substitute miso paste instead of honey. This makes for a salty addition to add to steamed vegetables or congee.
Mung Bean Sprouts: These are easy to sprout on your own in a matter of days, or purchase at most grocery stores. See my earlier post on how to sprout at home (6/13/2020). You can eat these sprouts raw or lightly steamed for an earthy crunch to your meals.
Wheat germ and it’s oil: this is a good source of Vitamin E, which is a key nutrient that helps stimulate the production of estrogen. It can also assist in strengthening the kidney-adrenal function. This can be added to hot or cold cereal. It can even be used as an alternative to breadcrumbs when making meatloaf.
I hope that you enjoy adding some of these food items to your diet! Come visit Ancient Spring Acupuncture for additional treatment therapies including acupuncture and Chinese herbs.
Sincerely,
Heidi Markland L.Ac., Dipl. O.M.
References
Delamater L, Santoro N. Management of the Perimenopause. Clin Obstet Gynecol. 2018 Sep;61(3):419-432. doi: 10.1097/GRF.0000000000000389. PMID: 29952797; PMCID: PMC6082400.
He Q, Ren Y, Wang Y, Zhang F, Zhang S. The efficacy and safety of acupuncture for perimenopause symptom compared with different sham acupuncture control groups: A protocol of systematic review and meta-analysis. Medicine (Baltimore). 2020 Mar;99(10):e19366. doi: 10.1097/MD.0000000000019366. PMID: 32150082; PMCID: PMC7478674.
Pitchford, P. Healing with whole foods: Asian traditions and modern nutrition. 3rd ed., Berkeley, CA: North Atlantic Books, 2002. Pp. 403-404.
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