Need:
Knowledge of middle years
Remedy:
Preparation and support by knowledgeable health providers
Need:
Health Maintenance
Remedy:
Monthly breast self-examination
Appropriate nutrition and exercise
Yearly Papanicolaou smears and breast examinations by a health care provider
Regular stool guaiac tests
Eliminate smoking and use alcohol moderately
Need:
Hot flashes
Remedy:
Wear layered clothing
Take vitamin E:
*Action: prevents excessive follicle stimulating hormone and luteinizing hormone production
*Dietary sources: wheat germ, whole grains, vegetable oils, soybeans, peanuts, spinach
*Dose: varies with individual’s nutritional status. Usually begin with 100 IU, increasing over weeks or a month or two, to 600 IU until relief of symptoms
*Note: ingest after meals with fat or take with lecithin (contains phosphorus) to aid absorption.
Need:
Medical
Remedy:
Supervision needed for those with hypertension, heart disease, and diabetes. Sometimes used in combination with ginseng. Takes 2-6 weeks to be effective. Take ginseng (herb):
*Action: unknown; said to increase feelings of well-being and changes in body metabolism
*Dose: varies with body weight.
*Note: take on an empty stomach before or between meals. Should not be taken with vitamin C. Difficult to be sure of purchasing pure ginseng. Contains small amounts of estrogen, has a component closely resembling digoxitin, and appears to affect blood levels of glucose and glycogen levels in liver and muscle. Use questionable by diabetics and those taking cardiac glycosides. May be packaged with mandrake root (contains scopolamine) and snakeroot (contains reserpine)
Take vitamin B complex vitamins:
*Action: aids in detoxification and elimination of follicle stimulating hormone and luteinizing hormone by liver.
*Dietary sources: whole grains, wheat germ, yogurt, brewer’s yeast, milk.
*Dose: one or two after meals.
Need:
Vaginal dryness
Remedy:
Continued intercourse or masturbation aids in circulation and helps keep tissues flexible. Lubrication: water-soluble jelly, vegetable oil, or if necessary estrogen cream.
Need:
Osteoporosis prevention
Remedy:
Exercise: Any that puts traction on long bones such as walking, tennis, dancing, bicycle riding.
Increase calcium intake:
*Dietary sources: milk, cheese, yogurt, green vegetables, sesame seeds, maple syrup, turnip greens, seaweed.
*Supplements available as calcium lactate, carbonate, or gluconate.
*Dose: Sufficient (with dietary sources) to equal 1 g/day beginning age 25 years, 1.5 g./day in the postmenopausal years
Need:
Nervousness, irritability, “feeling blue”
Remedy:
Vitamin B6 5-25 mg. daily (do not exceed 100 mg.)
*Dietary sources: brewer’s yeast, bran, wheat germ, organ meats, molasses, walnuts, peanuts, brown rice.
Need:
Insomnia
Remedy:
Warm milk at bedtime (contains trytophan). Calcium at bedtime. No coffee, tea, chocolate, or cola after evening meal.
Camomile tea. Caution: Can cause hypersensitivity for people allergic to ragweed, aster, chrysanthemums Valerian root and melatonin
Need:
Pelvic relaxation
Remedy:
Weight loss if overweight. Kegel exercises to increase muscle tone.
Need:
Muscle cramps
Remedy:
Calcium tablets or calcium-magnesium products, such as dolomite.
Need:
Prevention of urinary tract infection
Remedy:
Increase fluids, void frequently, urinate after intercourse, maintain good hygiene, wear cotton underwear.
