Menopause and Nutrition


A seminar given by:  Dr. Lisa Murray-Doran N.D.

The Barefoot Doctor Naturopathic Clinic




Eat to Live Well!


Eat More                                                Avoid


Fresh, whole, Live Foods                 Simple Carbs

Foods high in vitamin E                    Coffee

Phytoestrogens – tofu                       Black tea

Herbal Teas                                       Chocolate

Water                                                  Salt



Change Your Lifestyle to be Meno-Positive!


·  Once a week eat nothing but fruits and vegetables and fresh juices or soup broths

·  Twice yearly (spring and fall) do a committed cleanse of the gut and liver

·  Get ACTIVE!  (Walk, run, jump, skip, swim)  45 mins of cardiovascular exercise 3-4 x each week

·  Stop smoking

·  Avoid alcohol

·  Avoid “junk food”



General Guidelines


1.  Consume a primarily vegetarian diet.  Do not consume red meat, due to its high saturated fat content, presence of both pesticides and herbicides in the meat, and slow transit time which allows for more fermentation and putrefaction in the digestive tract.  Salmon, tuna, eel, macrel, herring, cod, trout and other cold water fish are acceptable.


2.  Generally consume 75% alkaline-forming foods (fruits, vegetables, seaweeds, sprouted seeds and grains, millet, mushrooms, almonds, kidney beans, lentils and adzuki beans) and 25% acid forming foods (breads and flour products, corn, rice, oatmeal, barley, meat, eggs, fish, poultry, pasta, roasted nuts, dairy, cooked oils)


3.  Eat foods rich in enzymes.  These include raw fruits and vegetables and sprouted seeds and grains


4.      Be careful about the kinds of fat you use, avoiding meat fat, hydrogenated fats, saturated fats, margarine and rancid oils (any oil in a clear bottle).  Olive oil protects against breast cancer.  It should be extra virgin olive oil, purchased in a metal containter.  You can use it liberally.  Flaxseed oil is also beneficial


5.  Cultivate a high fiber diet, injesting 30 grams of fiber daily.  Fiber reduces the amount of circulating estrogen in the blood and therefore reduces the risk of breast cancer over time.  You can incorporate a high fiber diet by eating a cooked cereal for breakfast such as oatmeal, quinoa, kasha, 7 grain, millet etc with added wheat bran, oat bran and freshly ground flax seeds.


6.  Eat organically whenever possible, to be free of pesticides, herbicides and organocholorines and to support planetary ecology.


7.  Consume soy products regularly.  These prevent the initiation, promotion and recurrence of breast cancer.  Soy also protects cells from the cancer-promoting effects of radiation and chemicals. 


8.  Eat flax seeds any way you can.  Grind them and add them to pancakes, muffins, cookies, breads, cereals or in a salad.  Grind daily so that the oils do not go rancid.  Flaxseeds contain lignan precursors which become converted to weak estrogens in the body that behave like soy's isoflavones.  Aim for 2-4 tablespoons daily.


9.  Eat a raw onion and 1-2 cloves of garlic daily.  Both of these protect against canter generally


10.  Eat 1-2 cups of beans or lentils daily.


11.  Eat sea vegetables regularily.


12.  Drink freshly made vegetable juices daily.


13.  Drink less than 2-3 alcoholic beverages weekly.  The alcohol may interfere with the liver's ability to detoxify both chemicals and excess estrogen in the body.


14.  Avoid salt and increase potassium to maintain acid/alkaline balance in the body.  High potassium foods include sea vegetables, olives, almonds, apples, apple cider vinegar, bananas, legumes, beets, green leafy vegetables, sunflower seeds, yams, winter squash, pumpkin and mint leaves.


15.  Avoid sugar and sweetenters.  Glucose, sucrose, fructose, honey and orange juice all lower the white blood cell count (and thus immunity) for more than five hours after injesting them.  Limit your sweets to fruit.  Prefer non-pasturized honey, unsulphured black strap molasses, raw cane sugar, rice or barley malt.


16.    Avoid coffee. Coffee is an adrenal stimulant that causes a short-lived output of adrenal hormones followed by a depletion in them, creating the desire for another coffee.  It is high in chemicals that have been used both in the growing and the processing of it.  These burden the liver so that it is less able to detoxify both internally generated and external toxins.  Use Greens Plus or an adrenal tonic to help kick the coffee addiction.



Recommended Foods


Apples                        Cherries                     Olives                         Plums                        

Wheat Germ              Whole Grains             Coconuts                    Carrots

Soybeans                   Yams                          Peanuts                      Nightshade family

Garlic                          Parsley                       Anise Seed                Alfalfa

Red Clover                 Red Raspberries      Fennel                        Ginger




Recommended Clinical Nutrition


Vit E                            Vit C                           Calcium                      Vit D

Magnesium                Zinc                             EPO                            Bioflavonoids

Vit B5                         Boron                          Microminerals            Multivitamin

Digestive enzymes   Antioxidants               Bee Pollen                 Super Green Food




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