Why Use Natural Menopause Depression Treatment?
Our Menopause Expert Doctor at Almasi Skincare offers natural menopause depression treatment that does not use HRT (hormone replacement therapy) because the side effects of hormone replacement therapy include developing breast cancer, endometrial cancer, stroke, deep venous thrombosis, pulmonary thrombosis, breast pain, vaginal bleeding, gall bladder disease, bloating, nausea, diarrhea, headache, mood changes, muscle cramps, skin rash, itchy skin, hives, and allergic reactions.
Consequently, our natural menopause depression treatment does not use HRT. It uses nutrition, supplements and lifestyle modifications.
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What Causes Menopause Depression?
Changing estrogen and progesterone levels cause depression in some women.
It is very important to manage depression since depression is a risk factor for developing coronary heart disease especially in women who are less than 65 years old. Depression also increases production of stress hormones like cortisol and adrenaline in the body which may contribute to the heart disease.
Natural Menopause Depression Treatment
To treat menopause depression naturally, do the following:
Eat soy-rich foods
A study found that taking 40mg of soy isoflavone supplements twice a day for 3 months reduced symptoms of depression. Therefore, consume soy-rich foods since they contain phytoestrogens known as isoflavones.
To get started with soy, add tablespoon of roasted, ground soya beans to your smoothies, tea and milk. Roasted, ground soya can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Take soy isoflavone supplements
If you are not able to get adequate amounts of soy in your diet, consider taking a soy supplement.
We recommend NOW Soy Isoflavones because each capsule contains 60mg of isoflavones like genistein, daidzein, and glycitein. This soy supplement is also vegan, non-GMO, gluten-fee, sugar-free, nut-fee, egg-free, dairy-free, and corn-free.
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Menopace Plus is a great menopause supplement because each tablet contains 100mg of soy isoflavone extract in addition to other nutrients required for menopause. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide. It costs Ksh 3500 for 56 tablets which are taken for 28 days.
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Consume foods with phytoestrogens
Consume other phytoestrogen-rich foods since they act like estrogen in the body. Flaxseeds contain the highest amounts of phytoestrogens. To increase their intake, add ground flaxseeds to smoothies, cereal, granola, salads and soups. Sesame seeds are also rich in phytoestrogens and they can be added to smoothies, salads, stir fries, cereal, granola, rice dishes, and soups. Fruits that are rich in phytoestrogens include dried fruits like dates, prunes and dried apricots as well as fresh peaches, pears, plums, strawberries, and blackberries. Vegetables that are rich in phytoestrogens include broccoli, cabbage, spinach, collard greens, and beans. Herbs that are rich in phytoestrogens include garlic and onion.
Increase dietary omega 3 fatty acid intake
A study found that omega 3 fatty acids were beneficial for depression treatment. Omega 3 fatty acids are thought to have a role in reducing the symptoms of depression because they have anti-inflammatory properties. Therefore increase your intake of omega 3 fatty acids by consuming 2 servings of fatty fish like salmon each week. Each serving should be 3-4 ounces. You can also consume chia seeds and flaxseeds to provide you with omega 3 fatty acids. To do so, add them to your smoothies, salads and cereal.
Take an omega 3 fatty acid supplement
If you are not able to get adequate amounts of omega 3 fatty acids from your diet, consider taking an omega 3 supplement. The reference daily intake (RDI) of combined EPA and DHA is 250–500 mg.
We recommend Now Omega 3 Fish Oil which provides 180 EPA 120 DHA per softgel. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Increase dietary magnesium intake
Studies have linked magnesium supplements with a reduction in depression symptoms. Other studies suggest that magnesium is beneficial for depression treatment. Therefore increase your intake of magnesium-rich foods like avocados, almonds, bananas, beans, broccoli, brown rice, cashews, dark chocolate, flaxseed, oats, peas, pumpkin seeds, sesame, soybeans, spinach, sunflower seeds, and wholegrain bread.
Take a supplement with magnesium
If you are not able to get the recommended dietary intake (RDI) of 320mg of magnesium per day from your diet, consider taking a supplement with magnesium.
We recommend Centrum Silver Women 50+ because it contains 100mg of magnesium in each tablet. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide. It costs Ksh 4000 for 200 tablets which last for 6 months.
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Menopace Plus is another great menopause supplement for menopause because each tablet contains 100mg of magnesium in addition to other nutrients required for menopause. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide. It costs Ksh 3500 for 56 tablets which are taken for 28 days.
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Engage in enjoyable hobbies
A study found that engaging in enjoyable activities was associated with lower levels of depression, lower levels of negative affect, lower levels of the stress hormone cortisol, lower waist circumference, lower body mass index, lower blood pressure and a higher level of positive psychosocial states. Therefore, engage in an enjoyable hobby for at least 1 hour each week.
Exercise Regularly
Studies have shown that exercises is beneficial for depression. Therefore engage in 150 minutes of aerobic exercise each week and strength training thrice a week.
Practice self care
Practice self care by being nice to yourself and engaging in activities that nurture yourself physically, mentally and emotionally. For example you can listen to your favorite music, read a book in your favorite genre, watch comedy or get a manicure.
Seek social support
Seek to connect with other women who are going through menopause either offline or online so that you can share experiences and receive practical assistance and emotional support. This will reduce feelings of isolation and improve your well-being.
Get talk therapy
Talk therapy and specifically CBT (cognitive behavioral therapy) is also be beneficial since it can teach you to notice the pessimistic thoughts that make you feel bad and replace them with positive ones that make you feel better. This can help break the cycle of negativity.
Practice mindfulness
Mindfulness is focusing on the present moment and it is beneficial for depression since it reduces worry and helps avoid overthinking about the past or future. It can be done through meditation or by focusing on the activities you are doing. For example you can do mindful breathing by focusing on how it feels and sounds when you inhale deeply into your abdomen and exhale completely. If you are eating, focus on the sensations brought on by the food.
Avoid alcohol
Avoid alcohol since it can result in feeling low the next day after drinking.
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Consult our Menopause Expert Doctor
Consult our Menopause Expert Doctor to discuss all your symptoms, rule out underlying conditions and create a personalized treatment plan that does not use HRT (hormone replacement therapy).
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