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MEDICAL
NUTRITION FOR WOMEN’S HEALTH
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Guideline
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PMS
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Menopause
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General
Principles
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Decrease or avoid sugar,
salt, and caffeine intake
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Vegan diet: 75% complex carbohydrates,
15% protein, 10% fat
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Increase complex
carbohydrates: to 70+%
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Decrease saturated fats: red meat and dairy
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High fiber diet
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Therapeutic
Foods
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Stagnant Liver qi:
ginger,
cinnamon, walnuts, citrus peel, garlic, onions, legumes, kelp, apples,
sesame seeds, brewer’s yeast, alfalfa sprouts
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Liver-cleansing foods:
beets, carrots, artichokes,
lemons, daikon, arugula, dark green leafy vegetables, watercress, burdock
root, fresh juices (carrot, beet, cucumber; warm lemon)
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Foods rich in magnesium,
calcium, vitamin B-complex
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Increase omega-3 and omega-6
fatty acids:
vegetable,
nut, seed oils
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Black
beans, sesame seeds, lycium fruit, soybeans, walnuts, mulberries, yams,
licorice root, jujube, lotus seeds, chrysanthemum flowers,
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Estrogenic foods:
animal products, apples,
cherries, olives, plums, carrots, peanuts, soy products, coconut, brown
rice, barley, oats, wheat
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Fresh
Juices
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Carrot,
celery, spinach, and parsley
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Carrot
and spinach
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Carrot,
beet, lettuce, and turnip
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Specific
Remedies
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Tea
from ginger, green onions, fennel, black pepper, orange peel: boil 10
min.; drink 3x/day starting 1 week before PMS symptoms
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Spinach
soup: boil 30 min.
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Tea
from hawthorne berries and cinnamon
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Black
bean and rice porridge 2x/day
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Steam
chicken w/lycium fruit and yam
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Rice
porridge w/walnuts, lotus seeds, and sunflower seeds
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For Hot flashes:
Simmer 60g celery and 30g
motherwort
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Avoid
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Estrogenic foods:
animal products, cherries,
olives, plums, eggplant, peppers, potatoes, tobacco, peanuts, soy
products, coconut, brown rice, barley, oats, wheat
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Animal fats: stimulate the growth of
intestinal bacteria, which hydrolyze (activate) conjugated estrogens
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Arachidonic acid: (decreases progesterone)
meat, alcohol, spicy foods, fried foods, fatty foods, salty foods, sugar
and sweet foods, chocolate, cold and raw foods in excess, caffeine and
coffee, dairy, processed and refined foods
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Meat,
alcohol, fried foods, rich foods, salty foods, coffee, caffeine, sugar
foods, dairy products, white bread, refined foods, processed foods,
smoking
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If hot flashes:
hot sauces, spicy foods, hot
drinks (especially coffee)
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