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How to avoid Menopausal Problems

Health & Nutrition, , , , , ,

Margaret Mead, Anthropologist, did some of her most exciting work when she was well past her fifties. She says: “There is no greater creative force in the world than the menopausal woman with zest.”

Menopause can be a time of great exuberance for many women. To feel a sudden sense of freedom is natural with concerns about pregnancy, unfettered by monthly periods, or the anxiety of starting a career, as though the rest of your life is truly your own.

However, the body goes through some physical changes during the period of menopause that can take the zest out of the best. Hot flashes, mood swings, and insomnia are the most common symptoms many women experience during this time. Many women
believed for many years, including their doctors, that the discomfort of menopause was an inevitable part of the process. But it doesn’t have to be that way. Many of the problems of menopause can be controlled or even eliminated by eating the right foods, says Isaac Schiff, MD. Chief of obstetrics and gynecology at Massachusetts General Hospital in Boston and author of Menopause.

Now that many women worry about the risk of treating their menopausal symptoms with hormone replacement therapy (HRT), diet is more important than ever.

Changes in hormonal production
When a woman approaches menopause, her ovaries begin to produce less of the female hormones estrogen and progesterone.
At some point, the production of these hormones starts to be so little that menstrual periods stop, and the physical problems, like hot flashes and mood swings begin.

Even more serious are some of the long-term changes in the body caused by low hormone levels. For example, a woman’s cholesterol levels is regulated by estrogen. When estrogen production get lower, the bones lose calcium at a very fast rate. Unless women take care to get extra calcium in their diets, their bones 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”, says Dr. Utian.

Soy foods can make a difference at this point, because there is some evidence that the phytoestrogens in soy play an active role in helping bones keep their calcium. Holding on to calcium is important because many women don’t get anywhere near enough of this important mineral. On average, women between ages 20 and 50 get about 600 mg per day, and women past menopause get only about 500 mg per day.

Scientist at the National Institutes of Health recommend that women during their childbearing years are getting at least 1000 mg of calcium per day. Women past menopause should aim for 1,500 mg per day.

Most women can get plenty of calcium from their diets. For example, 1 cup of fat-free milk contains 302 mg of calcium, or 30% of the Daily Value (DV). An 8-ounce serving of yogurt has 415 mg or 41% of the DV, and 3 ounces of salmon has 181 mg, or 18% of the DV.

During many years, many women replaced their estrogen levels with synthetic hormones,as they thought it was a cure for everything; from hot flashes to high cholesterol. But in 2002, new research found that the hormones may actually increase the risk of heart disease. This led the National Institutes of Health and the American Heart Association to advice women not to take HRT to lower cholesterol or for the prevention of a heart attack.

According to the Nurses’ Health Study, postmenopausal women who have had a heart attack or have been diagnosed with heart disease and have been on HRT for less than a year have a 25% higher risk of another heart attack or dying from heart disease than similar women who never have been on hormone therapy.

Although HRT still has advantages, such as protecting bones and easing problems in menopause, many women are looking for alternatives, and they’re finding them in their own kitchens. Even women who do take HRT may find that making small adjustments to their diet will give them extra relief.

Protection from Soy Food Since many of the problems of menopause are caused by low levels of estrogen, it makes sense that replacing some of the estrogen will make women healthier. Scientists have found that certain foods – most importantly, soy foods such as tofu and tempeh – contain large amounts of phytoestrogens, plant compounds that act very much like the natural hormone.

In Asian countries, where women eat a lot of soy foods, only about 16% have problems with menopausal discomfort. In fact, there isn’t even a word in Japanese for “hot flash”.

“Of course it’s always better to reach for the food, rather than the supplement”, says Mary Jane Minkin, MD, clinical professor of obstetrics and gynecology at Yale University School of Medicine and author of A Woman’s Guide to Menopause and Perimenopause. Dr Minkin recommends getting two servings of soy a day, such as a glass of soy milk and a serving of tofu. Or you could have a bowl of miso soup, which is flavored with a condiment made from soybeans and salt.

Soy is also very important for protecting the heart, since a woman’s risk for heart disease rises after menopause. Research has shown that eating more soy foods can help bring down cholesterol levels and the risk for heart disease.

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. “Women approaching menopause and those who are already menopausal, should concentrate on having the heart-healthiest diet,” adds Wulf H. Utian, MD, PhD, chairman of the department of reproductive biology at Case Western Reserve University in Cleveland. “It’s one of the most important issues they face because of menopause.”

For an alternative to soybeans,you can try eating black beans to reduce your hot flashes. They contain about the same amount of phytoestrogens, and they can be cooked into great-tasting soups or sprinkled into salads.

Feel better with Flaxseed In addition to soy, it’s a good idea to add flaxseed to your diet, Dr. Minkin says. Flaxseed is also a phytoestrogen that help relief hot flashes and sleep problems, the two complains Dr. Mirkin hears the most often from her patients going through menopause. Flaxseed also contains a large amount of lignans that may have antioxidant properties. which means they’ll help menopausal women fight cancer. Of all the plant foods that contain lignans, flaxseed contains the most, at least 75 times more than other foods.

Add a tablespoon of ground flaxseed to your cereal or on top of your salads, or bake it into bread or muffins.You don’t need a lot of flaxseed to get the benefits, Dr Minkin add.

Herbal Relief Dr. Minkin has found that taking 20 mg of the herb black cohosh helps her patients with menopausal problems. Because the United States doesn’t regulate herbal products, she recommend buying the German brand Remifemin. Herbal products are regulated in Germany, and you’ll know that you’re actually getting what’s on the label.

While the jury is still out on whether or not black cohosh is an effective treatment for menopausal symptoms, it wouldn’t hurt to try the herb and see if it works for you.

Turn down the Heat
There are some classic triggers for hot flashes. Here’s how to avoid them and stay cool. Pass on hot foods. When it comes to temperatures and spiciness, hot foods are likely to bring on a hot flash, DR. Minkin says. It’s a good idea to avoid hot beverages like hot soup or coffee. The same goes for spicy foods, such as Chinese or Mexican food.

Avoid red wine
If you’re going to drink, keep in mind that red wine is a classic trigger of hot flashes, says DR. Minkin. White wine isn’t as bad, so it may be a better choice.

Dress for indulgences.
If you really want to indulge in a spicy meal or drink a glass of red wine, prepare for a hot flash by dressing in layers. Wear a cardigan over something light so you can take off the top layer and cool off, Dr. Minkin suggests. If you’re at a restaurant, you may look for a table near a cool air vent or ask to sit away from the hot kitchen.

Doctor’s Advice
Menopausal symptoms such as hot flashes and sleep problems are certainly bothersome, but they’re small compared with the higher risk of breast cancer and cardiovascular disease menopausal women face, says Jay Kenney PhD. RD, director of nutrition research and educator at the Prilikin Longevity Center and Spa in Aventura, Florida.

Luckily, doing all of the things that protect you from cancer and heart disease will also help with your menopausal symptoms.So add some soybeans to your diet, and eat more whole grains, fruits, vegetables, and legumes. “The more the merrier,” he says. “You can certainly eat beans everyday. Have chili one day, black beans soup the next, a salad with garbanzo beans the next.

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Related Articles – calcium, cholesterol level, estrogen, hormonal production, hot flashes, insomnia, menopausal problems, soy foods,

How to Overcome Menopausal Problems

Health & Nutrition, , , , , , ,

Menopause can be a time of great exuberance for many women. To feel a sudden sense of freedom is natural with concerns about pregnancy, unfettered by monthly periods, or the anxiety of starting a career, As though the rest of your life is truly your own.

Anthropologist Margaret Mead, who did some of her most exciting work when she was well past her fifties,says: “There is no more creative force in the world than the menopausal woman with zest,”.

Nevertheless, the body does undergo some physical changes during menopause that can take the zest out of the best. Some of the symptoms many women experience around this time are hot flashes, mood swings, and insomnia. Many women ( and their doctors ) assumed for years that the discomfort of menopause was an inevitable part of the process. But it doesn’t have to be that way.
Many of the problems of menopause can be controlled or even eliminated by eating the right foods, says Isaac Schiff, MD. Chief of obstetrics and gynecology at Massachusetts General Hospital in Boston and author of Menopause.

Diet is more important than ever now that many women worry about the risk of treating their menopausal symptoms with hormone replacement therapy (HRT).

Shifts of hormonal production
As a woman approaches menopause, her ovaries begin to produce less of the female hormones estrogen and progesterone. At some point, the production of these hormones begin to be so little that menstrual periods stop, and the physical problems, such as hot flashes and mood swings begin.

Some of the long-term changes in the body caused by low hormone levels, are even more serious.Estrogen, for example, regulates a woman’s cholesterol levels. When estrogen production goes down, cholesterol rises. Which causes many women to have the risk of heart disease, after they have passed menopause. Estrogen also plays a role in keeping a woman’s bones full of calcium. When estrogen levels drop, the bones lose calcium at a very fast rate. Unless women take care to get extra calcium in their diets, their bones 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”, says Dr. Utian.

Here soy foods can make a difference, because there is some evidence that the phytoestrogens in soy play an active role in helping bones keep their calcium. Holding on to calcium is important because many women don’t get anywhere near enough
of this important mineral. on average, women between ages 20 and 50 get about 600 mg per day, and women past menopause get only about 500 mg per day.

Scientist at the National Institutes of Health recommend that women in their childbearing years get at least 1000 mg of calcium per day. Women past menopause should aim for 1,500 mg per day.

Most women can get plenty of calcium from their diets. For example, 1 cup of fat-free milk contains 302 mg of calcium, or 30% of the Daily Value (DV). An 8-ounce serving of yogurt has 415 mg or 41% of the DV, and 3 ounces of salmon has 181 mg, or 18% of the DV.

For years, many women replaced their estrogen levels with synthetic hormones,thinking
it was a cure for everything, from hot flashes to high cholesterol. But in 2002, new research
found that the hormones may actually increase the risk of heart disease, which led the
National Institutes of Health and the American Heart Association to advice women not
to take HRT to lower cholesterol or prevent a heart attack.

according to the Nurses’ Health Study, postmenopausal women who have had a heart
attack or have been diagnosed with heart disease and have been on HRT for less than
a year have a 25% higher risk of another heart attack or dying from heart disease than
similar women who never have been on hormone therapy.

Although HRT still has advantages, such as protecting bones and easing problems in
menopause, many women are looking for alternatives, and they;re finding them in their
own kitchens. Even women who do take HRT may find that making small adjustments
to their diet will give them additional relief.

Protection from Soy Food
Since many of the problems of menopause are caused by low levels of estrogen,
it makes sense that replacing some of the estrogen will make women healthier.
Scientists have found that certain foods – most importantly, soy foods such as tofu and
tempeh – contain large amounts of phytoestrogens, plant compounds that act very much
like the natural hormone.

In Asian countries, where women eat a lot of soy foods, only about 16% have problems
with menopausal discomfort. In fact, there isn’t even a word in Japanese for “hot flash”.

“Of course it’s always better to reach for the food, rather than the supplement”, says
Mary Jane Minkin, MD, clinical professor of obstetrics and gynecology at Yale
University School of Medicine and author of A Woman’s Guide to Menopause and
Perimenopause. Dr Minkin recommends getting two servings of soy a day, such as
a glass of soy milk and a serving of tofu. Or you could have a bowl of miso soup,
which is flavored with a condiment made from soybeans and salt.

Soy is also very important for protecting the heart, since a woman’s risk for heart disease rises after menopause. Research has shown that eating more soy foods can help bring down cholesterol levels and the risk for heart disease.

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. “Women approaching menopause
and those who are already menopausal, should concentrate on having the heart-healthiest
diet,” adds Wulf H. Utian, MD, PhD, chairman of the department of reproductive biology
at Case Western Reserve University in Cleveland. “It’s one of the most important issues
they face because of menopause.”

For an alternative to soybeans,you can try eating black beans to reduce your hot flashes.
They contain about the same amount of phytoestrogens, and they can be cooked into great-tasting soups or sprinkled into salads.

Feel better with Flaxseed
In addition to soy, it’s a good idea to add flaxseed to your diet, Dr. Minkin says.
Flaxseed is also a phytoestrogen that help relief hot flashes and sleep problems, the two
complains Dr. Mirkin hears the most often from her patients going through menopause.
Flaxseed also contains a large amount of lignans that may have antioxidant properties.
which means they’ll help menopausal women fight cancer.
Of all the plant foods that contain lignans, flaxseed contains the most, at least 75 times
more than other foods.

Add a tablespoon of ground flaxseed to your cereal or on top of your salads, or bake it
into bread or muffins.You don’t need a lot of flaxseed to get the benefits, Dr Minkin add.

Herbal Relief
Dr. Minkin has found that taking 20 mg of the herb black cohosh helps her patients with menopausal problems. Because the United States doesn’t regulate herbal products, she recommend buying the German brand Remifemin. Herbal products are regulated in Germany, and you’ll know that you’re actually getting what’s on the label.

While the jury is still out on whether or not black cohosh is an effective treatment for menopausal symptoms, it wouldn’t hurt to try the herb and see if it works for you.

Turn down the Heat
There are some classic triggers for hot flashes. Here’s how to avoid them and stay cool.
Pass on hot foods. When it comes to temperatures and spiciness, hot foods are likely
to bring on a hot flash, DR. Minkin says. It’s a good idea to avoid hot beverages like hot
soup or coffee. The same goes for spicy foods, such as Chinese or Mexican food.

Avoid red wine If you’re going to drink, keep in mind that red wine is a classic trigger
of hot flashes, says DR. Minkin. White wine isn’t as bad, so it may be a better choice.

Dress for indulgences.
If you really want to indulge in a spicy meal or drink a glass of red wine, prepare for
a hot flash by dressing in layers. Wear a cardigan over something light so you can take
off the top layer and cool off, Dr. Minkin suggests. If you’re at a restaurant, you may
look for a table near a cool air vent or ask to sit away from the hot kitchen.

Doctor’s Advice
Menopausal symptoms such as hot flashes and sleep problems are certainly bothersome,
but they’re small potatoes compared with the higher risk of breast cancer and
cardiovascular disease menopausal women face, says Jay Kenney PhD. RD, director
of nutrition research and educator at the Prilikin Longevity Center and Spa in Aventura,
Florida.

Luckily, doing all of the things that protec you from cancer and heart disease will also
help with your menopausal symptoms, so add some soybeans to your diet, and eat
more whole grains, fruits and vegetables, and legumes.
“The more the merrier,” he says. “You can certainly eat beans everyday.
Have chili one day, black beans soup the next, a salad with garbanzo beans the next.

Soy Foods – Controls Your Weight

Health & Nutrition, , , , , , , , ,

This highly versatile food is loaded with beneficial nutrients, like fiber, omega-3 fatty acids,
low-fat protein, and a series of important vitamins and minerals. Also, it’s low in saturated fat,cholesterol and calories. When you take soy you get many of the health benefits you usually find only in fruits and vegetables. Soy can lower your risk of heart disease, and because it contains less fat and calories than meat, it can also help to control your weight.
Once hidden in Asian supermarkets and health food stores, soy is decidedly mainstream.
Sales of soy foods in the United States have skyrocketed – from $300 million in 1992 to $3.9 billion by 2004.

The new bottom line on soy? Choose it if you are looking for new alternatives to high-fat
mainstream protein products like meat and cheeses.
Skip it, if you never loved the taste of it.
And if you are at risk for breast and prostate cancer, be cautious ( the jury’s still out on
whether plant hormones in soy might stimulate tumor cells).Here’s what you need to know.

Soy foods faced big setbacks in 2005, when a US government panel decided that there was
protect bones from osteoporosis. In response, the National Institute of Health said it would
stop paying for new soy studies. That fall, soy producers withdrew a petition that asked
the FDA to permit food labels to claim that soy protein helps prevent cancer.
Behind these changes were new studies that put soy foods in perspective.

Modest cholesterol benefits
An American Heart Association review of soy research concluded that a daily dose of soy
might cut cholesterol by just 3%. The panel said the slight drop was probably due to the
fiber in soy and low fat, not to estrogen – like isoflavones in the beans.

No significant help for hot flashes
Out of eight randomized controlled trials of soy foods, only one found a significant reduction in the frequency of hot flashes, according to a report from the Oregon State University’s Linus Pauling Institute. While three out of five studies of soy isoflavone extracts found that isoflavones did help, they only cooled hot flashes by about 10% to 20%. And soy didn’t
improve vaginal dryness at all.

Doubt about cancer protection
While eating soy foods in childhood may help protect against breast cancer in adulthood,
studies have found that eating soy as an adult didn’t seem to help at all, according to Linus
Pauling Institute experts. Researchers had thought that the plant estrogens – called isoflavones- in soy could protect against breast cancer, triggered by more potent human estrogens, but studies showed that it doesn’t seem to help.

Soy Safety
Experts advice to be careful with soy products – especially for women who’ve had breast
cancer or are at risk. Because the isoflavones, which researchers worry, could have an impact on estrogen-fueled breast cancers.According to soy experts from the National Cancer Institute there is not enough evidence to say whether soy foods or supplements increase risk for developing breast cancer, or having a recurrence. Prostate cancer survivors
should be cautious too, say Tufts University cancer experts.
Even if you like soy and have no cancer risk you shouldn’t have more than 50 to 70 milligrams of isoflavones per day. That’s the equivalent of 1 to 2 (8-ounce) cups of soy milk or 6 to 9 ounces of tofu

Good reasons to Try Soy
For most people, soy foods like tofu, tempeh, and other meat replacements made with soy,
can be a healthy replacement for higher fat content meats and cheeses. “There are lots of reasons to add soy to your diet just from a basic nutritional perspective,” says prominent
soy researcher Mark Messina, PhD, of Loma LInda University in California.
For example, a half-cup of tofu provides about 20 grams of protein, or 40% of the Daily
Value (DV). The same half cup supplies about 258 milligrams of calcium, or more than 25%
of the DV, and 13 milligrams of iron, or 87% of the Recommended Dietary Allowance (RDA)
for women and 130% of the RDA for men.

While soy foods are moderately high in fat, most of the fat is polyunsaturated.
Soy foods contain little of the artery-clogging saturated fat found in meat and many dairy foods, says Dr. Mesina.

How to Eat Tofu
You can eat tofu anyway you like. It has little taste of its own but it takes on the flavor
of whatever you cook it with. You can use it in soups, vegetable dishes or desserts.
There are two main types of tofu.

Firm Tofu
It has most of the water removed, making it more solid.
Soft (or silken) tofu
It contains more water, giving it a soft, creamy texture.
It is often used for salad dressings and desserts.

Rinse both types with cold water before using.
Keep it submerged in fresh water or frozen.
Remove excess water which will help the tofu to maintain its shape during preparation.

Tempeh
These are chunky, tender cakes, made from fermented soybeans, that have been laced
with mold, giving them their distinctive smoky, nutty flavor.
You can grill tempeh or add it to spaghetti sauce.