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
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.
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.
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.
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.