As a woman approaches menopause, her ovaries begin producing less of the female hormones oestrogen and progesterone. At some point, they begin producing so little of these hormones that menstrual periods stop, and the physical problems, such as hot flushes and mood swings begin. Even more serious are some of the long-term changes in the body caused by low hormone levels. Oestrogen, for example, regulates a woman's cholesterol levels. When oestrogen dips, cholesterol rises, which is why women have higher risks of heart disease after they have passed menopause.

Protecting the heart
Women approaching menopause and those who are already menopausal should
concentrate on a heart-healthy diet.  
Since low levels of oestrogens cause many of the problems of menopause, it makes sense that  replacing some of the oestrogen will help women get through menopause with less serious side effects. Scientists have found that a number of foods— most notably soy foods such as tofu and tempeh, (a cake made from soybeans) contain large amounts of phytoestrogens, plant compounds that act very much like natural oestrogen. This is particularly important for protecting the heart.
Research has shown that eating more soy foods can help bring down cholesterol levels and lessen the risk of heart disease. In a study at the University of Kentucky in Lexington, people eating just under 2 ounces of tofu a day were able to reduce total cholesterol by over 9 percent and harmful low-density lipoprotein cholesterol by nearly 13 percent. Of course, when you're eating more soy foods, you're automatically eating less saturated fat and this can also help keep cholesterol levels down.
Controlling hot flushes
Hot flushes are perhaps the best-known sign of menopause.  Here too, the phytoestrogens in soy can help.
Consider this. In Asian countries, where women eat a lot of soy foods and have vegetarian diets, only about 16 percent have a problem with menopausal discomfort. In fact, there isn't even a word in Japanese for "hot flush." Asian women also have a low rate of breast cancer. In this country, however, where soy foods are used much less often, 75 percent of menopausal women complain of hot flushes or other uncomfortable symptoms. It's not only soybeans that can help relieve hot flushes, black beans have about the same amount, of phytoestrogens and almost all beans, including bean sprouts contain reasonable amounts.  Ground flaxseed, which can be baked into bread and muffins, is also a good source. What's more, you don't have to eat a lot of phytoestrogen - rich foods to get the benefits. Getting just 2 ounces of  tofu or tempeh a day can help prevent hot flushes from coming back.
The  osteoporosis connection
Calcium and magnesium are essential for strong bones but need to be taken with Vitamin D for proper absorption
Exercise, like walking or going up & down stairs  are  also a vitals in keeping your bones healthy.
Oestrogen also plays a role in keeping calcium levels up. When oestrogen levels drop, the bones lose calcium at a very fast rate. Unless women take care to get extra calcium in their diets, their bones may become thin and weak, a condition called osteoporosis. Getting enough calcium before, during, and after menopause is one of the most important things a woman can do to prevent possibly disastrous bone fractures. Here, too, soy foods can make a difference, since there's some evidence that the phytoestrogens in soy play an active role in helping bones hang on to their calcium. A laboratory study found, for example, that animals given small amounts of genistein (a phytoestrogen found in soy) were able to maintain healthy, calcium-filled bones even when they were no longer producing oestrogen. Holding on to calcium is important because many women don't get anywhere near enough of this important mineral. On average, women ages 20 to 50 get about 600 milligrams a day, and women past menopause get only about 500 milligrams a day. Scientists at the National Institutes of Health recommend that women in their childbearing years get at least 1,000 milligrams of calcium a day. Women past menopause should aim for 1,500 milligrams a day. It’s not too difficult to get plenty of calcium in their diets. For example, 1 cup of skimmed milk contains 302 milligrams of calcium, 30 percent of the DV. An 8 ounce serving of yogurt has 415 milligrams, 41 percent of the DV, and 3 ounces of salmon has 181 milligrams, 18 percent of the DV.
HRT
There is much controversy surrounding HRT, and you must weigh up the pros and cons carefully with your doctor before deciding whether or not to use it. Check out the very latest information that you can find as they (doctors and researchers who run trials) are changing their minds yet again about the effects of taking HRT. Below  is a link to the BMJ medical journal where you can check the latest information
http://bmj.bmjjournals.com/cgi/collection/menopause
If you choose not to use HRT there are other herbal supplements and vitamins you can use to help   control hot flushes and other symptoms associated with menopause.

The information contained in these pages is intended only as a layman’s guide.
It is not intended for use in place of conventional medicines but only as a back up.
I strongly recommend that you discuss it with your G.P. before starting any course of supplements or alterative therapy

MENOPAUSE SUPPLEMENTS

SITE MAP

Printer friendly page