Eat More:
seen in menopausal women, and as they are associated t Plant-based foods, especially fresh fruits and with an increased risk for cardiovascular disease, it may be vegetables such as cabbage family vegetables – appropriate to ensure optimal intake of these nutrients either broccoli, cabbage, brussel sprouts, cauliflower, bok choy, Chinese broccoli, broccolini, Garlic and onion. Vitamin E: Although clinical evidence is varied, an average dose All of these are high in fibre, but also contain added of 800IU per day of vitamin E (mixed tocopherols) may be considered for the relief of hot flushes. Topical vitamin E may t High fibre foods – psyllium, whole grains, brown rice, assist other symptoms of menopause such as vaginal dryness Natural alternatives to
root vegetables, (turnip, parsnip, carrot, sweet potato) and atrophic vaginitis. Additional y, vitamin E inhibits the oxidation of LDL-cholesterol and has also been shown to reduce t Bitter foods – rocket, endive, kale, balsamic vinegar palpitations and dizziness. For vaginal dryness and irritation; try t Sprouts – alfalfa, snow peas, watercress, mung bean applying Vit E oil capsules directly onto skin. Calendula oil with Micel e A and E in a Vit E base is also helpful.
t Foods that are unrefined, unprocessed and low in salt, Calcium and vitamin D: Adequate intake of calcium (1200- fat, sugar, preservatives and additives (not in packets) 1500mg per day) and vitamin D combined with regular weight bearing exercise plays an important role in the prevention of t Good fats – Omega 3, mono unsaturated oils. t Seeds - linseeds, sunflower, almonds (LSA), pumpkin. Foods rich in calcium include dairy products, canned salmon and sardines with crushed bones, calcium fortified soy t Fish, seafood – 2- 4 serves per week products, almonds, figs and dark green leafy vegetables. Vitamin D aids the absorption of calcium and is made in the t Organic meat and eggs that are free from hormone body with exposure to sunlight. Food sources include dairy At different times of our lives we need extra support to keep us feeling residues. Protein in minimum of 2 meals each day products, fish, sunflower seeds and eggs. Blood vitamin D3 is an accurate way to ensure your level is adequate. Levels good. From an extra glass of water to hydrate, another serving of greens to t Drink filtered water free from chlorine, fluoride and should be ≥ 100, and supplementation other than foods, is keep us regular, or an extra sleep -in on the weekend to top up those many hours lost after a busy week. What choices are we making when it comes to t Drink more - Water 1-2 litres a day; herbal teas - our hormonal health? Integrative Medicine Practitioner, Lisa Bennett, guides Herbal medicines have been used for centuries to ease t Add Probiotics to your diet which aide elimination of hormonal concerns. As herbal dose and prescription can vary, seeking a trained herbalist or naturopath is a much safer and t Whole grains (as increasing fibre allows increased effective way to learn which herbs are specifical y indicated for Your doctor will often want to prescribe what is commonly Stress management: stress!" cortisol. Managing
binding and elimination of excess oestrogens) known as HRT for any appearing hormonal imbalance. But stress has shown to have a multitude of benefits in hormone t Beans and legumes – lentils, chickpeas, broad, red Cimicifuga racemosa (Black cohosh): This herb probably has after being flooded with endless pages of drug information management. Methods such as relaxation classes, controlled the most scientific research behind its use in the management listing all of their pros and cons, often we simply want to breathing techniques, meditation, yoga and massage such of menopausal symptoms such as hot flushes and sweating, decrease the confusion and have a natural alternative to help as reflexology, all show some efficacy with lowering the sleep disturbances and nervous irritability. us on our way. Thankfully, there are some available. There are frequency of hot flushes and other symptoms associated with Salvia officinalis (Sage): Traditional y sage has been used to many dietary and lifestyle changes, as well as an abundance Phytoestrogens are plant substances that have a
help in the management of excessive sweating. Consequently of herbs and nutrients that can be safely taken, to ease your structure similar to oestrogen. They are important as they it is often prescribed for hot flushes and night sweats. (An easy enable the binding to an oestrogen receptor site producing way to take sage is to pick 6 fresh leaves, soak in lemon juice A natural approach to HRT incorporates a balanced view weak oestrogenic effects. Phytoestrogens consist of 3 main overnight and drink the juice each am). Sage capsules and teas to diet and lifestyle, combined with nutritional and herbal classes, namely isoflavones, lignans and coumestans; with Eat Less:
supplements. Natural therapies may be an effective option for isoflavones being the most widely studied. Phytoestrogens Hypericum perforatum (St John’s wort): was traditional y used many women wanting to avoid the possible side effects and can easily be incorporated into the daily diet, as many food t Caffeine and spicy foods (may help reduce hot flushes for nervous afflictions including psychological symptoms of risks associated with conventional treatments for common sources contain phytoestrogens: A review of studies suggests menopause. The herb has shown significant improvement in 10-15 grams of soy protein or 30-50mg of isoflavones per day may constitute an appropriate intake.
improving symptoms such as lowered mood, loss of interest, t Chocolate, sugar, alcohol, soft drink, salt and protein sleep disturbance and concentration.
(may affect calcium absorption) All dairy products; Isoflavones are predominantly found in soybeans and soy
Angelica sinensis (Dong quai): is a traditional Chinese medicine products as well as red clover and legumes such as lentils, Exercise:
herb general y used in combination with other herbs for Regular exercise may help decrease the incidence menopausal symptoms such as tiredness and hot flushes. It is and intensity of hot flushes; improve depressive symptoms, a uterine and reproductive tonic that rehabilitates and restores memory, sleep quality and sexual desire; manage weight; and t Avoid the use of soft plastic containers (especially in Lignans are found in whole grains (wheat, barley, and rice),
tone to the uterus. It assists with painful, irregular and scanty improve lipid profile in postmenopausal women. Additionally, microwave), plastic wrap, pesticides in food (preferably fruits, vegetables and seeds such as linseeds (flaxseeds) menstruation, especial y where symptoms are associated with exercise helps stabilise and increase bone mineral density, Coumestans are best sourced from sprouted seeds such
cramping, neuromuscular tension, debility, weakness and or which aids in the prevention of osteoporosis, as well as reducing the risk of cardiovascular disease.
t Processed foods high in sugar and fat, cakes, biscuits, Shatavari / Wild asparagus – Shatavari is considered to be an Smoking: Stopping smoking may assist with a reduction
important herb in Ayurvedic medicine due to its balancing and in symptoms of menopause as smoking affects oestrogen The B vitamins, especially folate, B6 and B12 are essential rejuvenating properties. It is a nourishing tonic, very good for t Grain fed meats, opt for grass fed meats metabolism. Women who do not smoke cigarettes generally for stress management, as well as to prevent the elevation conditions of wasting, infertility, low libido and menopausal experience fewer hot flushes than those who do. of Homocysteine. Elevated levels of Homocysteine are often symptoms. 40
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BRAZIL IN THE 1990 : A SUCCESSFUL TRANSITION? 1. Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2. A Decade of Reforms: The 90’s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2.1 Trade Liberalization . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2.2 Privatization. . . . . . . . . .

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