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Taming the Flame: Approaches That Work for Menopause

    Home Nutrition Tips Taming the Flame: Approaches That Work for Menopause
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    Taming the Flame: Approaches That Work for Menopause

    By Eight Hats | Nutrition Tips | Comments are Closed | 20 September, 2010 | 0


    FLAME  Are you
    eating brown rice and steak for breakfast in the hopes of cooling off hot
    flashes? Chances are that your mind is working harder than these food choices
    to curb the sweats. Many women seek alternatives to hormone-replacement therapy
    to manage their menopausal symptoms. Claims about the benefits of various foods
    abound, but they’re not always supported by sound science. Your best bet for
    managing symptoms through nutrition is to know what your needs are as your body
    changes and what remedies actually work.

    You may
    feel that your metabolism is rising at the rate of a lead balloon. As your
    hormonal levels change, your rate of metabolism slows. Add to that, with
    menopause your risk of heart disease and bone loss increase. Exercising more
    can help your bone and heart health as well as rev up your metabolism. And as
    far as those hot flashes go, exercise is believed to block the mechanisms that
    elicit them. Additionally, a 2003 study examined sleep quality among menopausal
    women not taking hormonal therapy. It found women who stretched, exercised and
    maintained a regular fitness routine slept better.

    As you
    wring out the next gallon of sweat from your beach towel, try to remember that
    menopause has its advantages. For example, your need for iron drops by about
    half since you will no longer lose iron from menstrual blood flow. However,
    your need for calcium and vitamins D and B12 goes up as your estrogen level
    heads down. Decreases in estrogen cause you to lose bone density faster. This
    means that most women will need to consume more calcium-rich foods, such as
    low-fat yogurt, milk and cheese, as well as canned fish with bones. Foods like
    soy milk, tofu, broccoli, kale, calcium-fortified juices and bok choy are also
    good sources. Keep in mind, though, your body doesn’t get as much of the
    calcium from these sources as it does from dairy products.

    So,
    instead of that steak for breakfast, try yogurt or a fiber-rich cereal with soy
    or dairy milk. Isoflavones found in soy products like soy milk, tofu and
    textured soy protein have been shown to be safe and effective in decreasing
    menopausal symptoms in the short term—for two years or less. A few studies have
    shown, too, that the extract of the plant black cohosh may relieve hot flashes
    and night sweats in the very short term—for six months or less. Products such
    as the herb Dong Quai and wild, Mexican yam have not been proved to be
    effective in reducing menopausal symptoms. In fact, Dong Quai is a potential
    toxin and may increase the risk of skin cancer related to sun exposure. If you
    are considering using any dietary supplements, consult your primary health care
    provider and pharmacist.

    Experiencing your own private summers is a natural part
    of aging for women. Menopause is not “cured” with a steak or an herb. If you
    are like the majority of women, you will experience sweats and other uncomfortable
    symptoms for a while. But now you know practical steps you can take to make
    this transition a little more comfortable: Exercise more and eat wholesome
    foods. Both provide great protection for your health while helping to cool the
    flame of the aging process.

    by Keecha Harris, Dr.PH, R.D., for MSN Health & Fitness

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