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Menopause happens when the ovaries stop producing the hormone estrogen that triggers menstruation. A woman is said to be in menopause when her monthly period stops for 12 straight months.

As a woman adjusts to the end of her reproductive period, the reduction of estrogen in her body can cause insomnia, anxiety, fatigue, hot flashes, and other symptoms that vary from woman to woman.

The right mix of nutrients and minerals in certain kinds of food can help alleviate the symptoms of menopause.

Here are some of them!

  1. Almonds – Calcium is one of the nutrients that you need during menopause. The lack of estrogen can result in the weakening of bone density. Snacking on almonds is good because they are packed with nutrients. You can also make your own almond milk (one of our favorite recipes here). If you are lactose intolerant or vegan, almond milk is a good substitute to dairy milk. If you can tolerate dairy, which provides the calcium your body needs, make sure to choose organic and grass-fed sources of milk, cheese, and yogurt.
  2. Organic eggs – Eggs are rich in iron, which is often lacking in women’s diets. Eggs also contain important nutrients such as Vitamin D and Vitamin B. Vitamin D helps reduce hot flashes and night sweats. Make sure to go for certified organic and pasture raised chicken eggs because they contain more omega-3 fatty acids than eggs from caged birds.
  3. Salmon – Another type of food that can help stabilize mood swings is salmon. This oily fish is packed with omega-3 fatty acids that can also give you energy, reduce bad cholesterol, and alleviate hot flashes.
  4. Steel-cut oats – Whole grains are essential for menopausal women. Whole grains provide B vitamins which can improve your energy and help you manage your stress levels. Steel-cut oats are the least processed of whole grains and also contain fiber that promotes digestive health.
  5. Flaxseed – Just like salmon, flaxseed has omega-3 fatty acids that can help boost the estrogen in your body. Flaxseed also has fiber and keeps the heart and arteries healthy. You can use flaxseed as toppings for your cereal or yogurt.
  6. But wait, there’s so much more!
    • Fruits: oranges, apricots, strawberries, peaches, and dried fruit to avoid weight gain when menopause slows down one’s metabolism
    • Yams and sweet potatoes: to improve hormone and cholesterol levels
    • Legumes: peas, lentils, and pinto beans to ease hot flashes and night sweats
    • Olive oil and olives: to boost metabolism, ease inflammation, helps in hormone production
    • Chickpeas: to reduce hot flashes and vaginal dryness
    • Herbs: thyme, turmeric, and sage to balance estrogen levels and relieve hot flashes

Dr. Ann’s favorite whole food based vitamins that support women going through menopause:

Wild Yam Complex – contains Wild Yam, Black Cohosh, Shatavari, Korean Ginseng, St John’s Wort and Sage and helps:


  • provide relief from mild discomfort associated with menopause
  • maintain feelings of general well-being
  • calm the nerves and restore balance in temporary mild mood swings
  • provide antispasmodic activity to ease occasional spasms associated with the menstrual cycle
Wild Yam Complex is recommended to be taken with ProSynbiotic:
ProSynbiotic is a synergistic blend of four research-supported probiotic strains and two prebiotic fibers to support gut flora and overall intestinal health


  • Contains research-supported strains of lactic acid bacteria (Lactobacillus and Bifidobacterium), and Saccharomyces cerevisiae var. boulardii
  • Contains inulin and galactooligosaccharide (nondigestible carbohydrates), both of which are used by probiotic bacteria as food
  • Useful in maintaining a healthy gut microbial environment
  • Helps support the body’s natural absorption of calcium and magnesium
  • Improves nutrient digestion and absorption
  • Supports normal bowel regularity and consistency
  • Supports the body’s natural immune system response function
Tribulus –The compounds in Tribulus work together to:


  • help support normal reproductive function in men and women
  • help support normal hormone production in men and women
  • promote vitality and stamina
  • support physical endurance
  • promote an overall feeling of well-being*
Adrenal Tonic – contains Ashwagandha, Licorice, Rehmannia and Echinacea. These herbs are traditionally used to help:


  • promote healthy adrenal gland function
  • facilitate the body’s normal response to occasional stress
  • support and maintain the body as it ages
  • support healthy sleep
  • support healthy immune system response
  • maintain feelings of well-being when experiencing temporary stress
  • help improve mental and/or physical performance after periods of mental and/or physical exertion
  • help to increase energy and improve overall health*
Drenamin – supports adrenal function and helps maintain emotional balance.


  • Promotes healthy adrenal gland function
  • Encourages a healthy response to everyday environmental stresses and supports immune system response function
  • Maintains energy production
  • Supports a balanced mood
  • Good source of antioxidant vitamin C


Call the office to make an appointment and find out what’s best to support YOUR unique needs:

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