Natural ways of
Alcohol, stimulants such as coffee, tea and Coca-Cola, sodas, smoking - these can trigger hot flushes and increase loss of bone density.
Exercise, especially weight bearing exercise, help build bone strength.
Stress worsens any menopausal symptoms so relaxation techniques and reducing stressors as much as possible will help. Yogic Touch is especially useful to reduce stress levels and to let you feel in control again.
Vegetarians suffer fewer symptoms than meat eaters. You may want to cut out spicy foods, be aware of over-eating and food, which overload rather than nourish the system - chocolate, sugar, processed foods contain [hidden!] high amounts of fat, sugar and salt. Try to eat less saturated fat, salt and sugar.
Caffeine draws calcium from bones.
Healthy working adrenal glands are important in menopause as they eventually take over the production of oestrogen. If already overloaded by stressors: a) they will be flooding the system with adrenaline which will increase hot flushes and b) they will not be able to secrete the oestrogenic hormone.
Eat more fruit, vegetables (especially with phyto-oestrogenic properties), oily fish and wholemeal bread (if you're not gluten intolerant).
Foods high in Isoflavines (phyto-oestrogens) are: lentils, chickpeas, soya beans. Vegetables: celery, alfalfa, red clover, red sage, licorice, rhubarb and guava.
Progesterone-like substances in food are: Wild Yam. Fennel, black cohosh, dong quai contain both.
AM: 1 multivitamin and mineral capsule, Vit C with Bioflavinoids 1000mg,
PM: Evening Primrose oil, 1gm
Vit B complex 50 mg
And here a recipe for a Phytoestrogen rich cake [I am told it is delicious]:
4oz/100g/1cup soya flour, the same amount of wholemeal flour (or buckwheat if allergic to wheat), rolled oats, linseeds.
There are now many books available about the peri- and menopause. I found a useful read in Leslie Kenton's 'Passage to Power' and a wealth of information is available through books written by Dr John R. Lee MD about the various stages of the menopause. He has suggestions of how to balance the body naturally.
You may find some websites useful like Hopkins Health Watch.
And to start with calm the body - release stress - balance body mind and spirit with a Yogic Touch session.