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| Skin and Hair Problems | |||
| ✔ | Sign or Symptom | Possible Causes | Solution |
| Excessively dry skin | Mixed deficiency of EFAs, vitamin A, and vitamin E | Multivitamin and mineral supplement with evening primrose oil and high-strength fish oil and 400 IU of vitamin E per day | |
| Wrinkles | Deficiencies of antioxidants (vitamins A, C, E, selenium, and zinc) | Strong multivitamin and mineral supplement and soy-rich supplements (see page 63) | |
| Cracking at the corners of the mouth | Iron deficiency B vitamin deficiencies Thrush (Candida) infection | Multivitamin with ironSee your doctor if problem persists. | |
| Excessive peeling and cracking of lips | Vitamin B12 deficiency | Vitamin B complex supplement | |
| Red, oily skin at the sides of the nose | Vitamin B2 deficiency Vitamin B6 deficiency Zinc deficiency | Vitamin B complex supplement and 15 mg zinc per day | |
| Combination oily-dry skin | B vitamin deficiencies Zinc deficiency | Vitamin B complex supplement and 15 mg zinc per day | |
| Persistent dandruff | Biotin deficiency EFA deficiencies | Multivitamin, 500 mcg biotin, and high-strength fish oil supplementAntifungal, tea tree, or tar-based shampoo | |
| Excessive skin itching | Deficiencies of vitamins A, B, C, and D | Strong multivitamin and mineral supplement | |
| Eczema (dry, itchy, reddened skin) | Omega-6 EFA deficiency | Evening primrose oil 3,000 mg per daySee your doctor for allergy and infection assessment. | |
| Red, scaly skin in sun-exposed areas | Vitamin B3 deficiency | Vitamin B complex supplement containing 100 mg of vitamin B3 | |
| Psoriasis | Possible mixed vitamin B, zinc, and EFA deficiencies | Multivitamin, 15 mg zinc per day, and high-strength fish oil supplement combined with conventional medical treatment | |
| Acne | Zinc deficiency | 15 mg zinc per day (30 mg if under medical supervision) | |
| Rough, red, pimply skin on upper arms or thighs | If severe, mixed vitamin and essential fatty acid deficiencies | Multivitamin and mineral supplementEvening primrose oil 2,000 mgHigh-strength fish oilNutritionally dense diet | |
| Poor hair growth, thinning hair, hair loss | Mild iron deficiency Vitamin C deficiency | Iron and multivitamin supplements1,000 mg of vitamin C perday See your doctor for specific tests. | |
| Food cravings | Chromium deficiency | Chromium supplement 100–200 mcg per day | |
| Fatigue | Anemia B vitamin deficiencies Magnesium deficiency Underactive thyroid | Multivitamin and mineral supplementSee your doctor for appropriate blood tests (including vitamin B12 level). | |
| Pale appearance | Anemia Iron or folate deficiency Vitamin B12 deficiency | See your doctor for appropriate blood tests (including vitamin B12 level). | |
| Recurrent mouth ulcers | Iron or folate deficiency Vitamin B12 deficiency | See your doctor for appropriate blood tests (including vitamin B12 level).Multivitamin and iron supplement | |
| Sore, bleeding gums | Vitamin C deficiency | 1,000 mg vitamin C with bioflavonoids per dayVisit your dental hygienist. | |
| Depression, low mood, low libido, anxiety, PMS | Mixed deficiency of B vitamins, vitamin D, magnesium, and essential fatty acids | Magnesium supplement orMultivitamin and mineral supplement with additional magnesium 150–300 mg per dayStrong fish oil supplementConsume oily fish. | |
| Split, brittle, flattened, or upturned nails | Iron deficiency | Iron supplementSee your doctor if problem persists. | |
| Ridged nails, white spots on nails | Iron deficiency Zinc deficiency | Multivitamin and mineral supplementNutritionally dense diet | |
| Loss of sense of taste | Zinc deficiency | 15 mg zinc per day (30 mg if under medical supervision)See your doctor if problem persists. | |
| Poor appetite | Zinc deficiency Iron deficiency B vitamin deficiencies | Multivitamin and multimineral supplementSee your doctor about any significant, unexplained weight loss. | |
| Poor night vision | Vitamin A (retinol) deficiency Zinc deficiency | Multivitamin 15 mg zinc per day (30 mg if under medical supervision)See your doctor if problem persists. | |
| Aching joints Muscle pain and cramps | Deficiencies of magnesium, potassium, sodium, vitamin B1, vitamin D, and calcium | Strong multivitamin and mineral supplementCalcium supplementMagnesium supplementVitamin D supplement | |
| Palpitations | Potassium deficiency Magnesium deficiency Anemia | Magnesium supplementReduce dietary sodium.Consume potassium-rich foods.See your doctor for cardiac function tests. | |
| Restless legs | Iron deficiency Folate deficiency | Iron and folate supplementsConsume foods rich in iron and folates. | |
| Numbness and tingling in hands, arms, or feet | B vitamin deficiencies Folate deficiency Essential fatty acids deficiency | Consume foods rich in vitamin B and folates.Consume oily fish.Vitamin, folate, and fish-oil supplements | |
| Painful periods | Magnesium deficiency | 150–300 mg magnesium per dayEvening primrose oil supplementFish oil supplement | |
| Irregular periods | Underweight Low-protein diet Excessive alcohol consumption | Strong multivitamin preparationNutritionally dense diet. | |
| Excessive sweating | Lack of estrogen Vitamin D deficiency | Vitamin D supplement | |
If you didn’t check any of these symptoms, you’re a star! You are probably in good nutritional shape and don’t need to change your diet or take nutritional supplements, unless you want to take a multivitamin and mineral supplement (see page 82) to protect yourself against the potentially harmful effects of our modern environment.
If you checked more than eight to twelve items, you’re not doing too badly, but there are some issues you need to address. Try making your diet more nutrient dense and consider taking the supplements recommended for your particular problems (see page 82).
If you checked more than twelve items, you need to make some fairly major changes to your diet. Read through the meal plans in chapter 11 and consider taking the recommended supplements to address your particular symptoms.
Make a note of any possible deficiencies in your Natural Menopause Solution work-sheet (page 232). You can repeat this test in three months’ time and compare your scores.
Gail’s Story
Gail is a publicist from Los Angeles who was fifty-two when she was referred to me by a mutual contact.
I was scared by the panic attacks, headaches, and dizziness I was experiencing, which resulted in my going to the hospital. The hot flashes, which seemed to come out of nowhere, made me feel even more panic-stricken. I didn’t feel able to look after my clients or keep up with my demanding work life, and I had no energy to deal with my family at either end of my working day. I was so exhausted by my lack of good sleep, I’d fall asleep by 9 p.m. after my girls went to bed and then be awake by 2 a.m. with hot flashes. Sex was off the menu, as I felt so awful. In truth, I was like a shadow of my former dynamic self.
I was grateful to be introduced to Maryon, as I was afraid of what the future might hold. I followed the recommendations as closely as I could and within a matter of weeks began to feel so much better. I made time for myself, adjusted my diet, and began exercising and practicing formal relaxation as well as taking the supplements Maryon recommended for me. The headaches went completely. I began sleeping better. The hot flashes and night sweats subsided, and so did the anxiety. I really never thought I would find the old me again, but I am so relieved and grateful that I have. I can think clearly now, work in my usual efficient way, and be there for my family with energy and enthusiasm rather than hiding my overwhelmed self away.
You may have heard the saying that one man’s meat is another man’s poison. The same is true for diet. Just because a food is deemed healthy doesn’t necessarily mean it’s going to be great for you — at least in the short term. When women have low levels of nutrients, their tolerance for certain foods may be temporarily reduced. If you experience bloating and gas, it may be a good idea