Recipes To Manage Menopause

Menopause is like climate change writ small. The woman’s climate becomes more tropical, but at somewhat unpredictable moments. Like global warming, menopause can be inconvenient, such as when you’re standing before a group of college students and have to stop mid-lecture to pare down to your camisole.

In menopause, the ovaries shut down for business. Estrogen and progesterone fall dramatically. Menstrual periods cease. (Yes, there is good news. That, and the hair on your arms and legs thins—seemingly by migrating to your chin.)

The average age of natural menopause is fifty-one. The long warm-up period is called perimenopause. It can last for years. Progesterone often wanes before estrogen, which can lead to more frequent, heavier periods. Some women also notice mood swings and more frequent headaches. As estrogen levels plummet, hot flashes occur. Night sweats and other menopause-related changes can interrupt sleep. Concentration may waver. Vaginal tissues become thinner and drier. Sex drive can decline—though some of that is psychological (whether you find yourself and your mate attractive). The skin, mouth, and eyes may also become drier. Some women breeze through perimenopause to menopause; others suffer.

For years, conventional treatment has focused on hormone replacement therapy (HRT)—the name for the combined use of estrogen and progesterone. Women at risk for breast cancer can’t use any kind of HRT. Alternative prescription medications can help. So can lifestyle changes, such as incorporating breathable materials (e.g., a mattress pad without the rubberized backing or wearing cotton nightclothes) to combat sleep-interrupting night sweats.

Recipes To Manage Menopause

Goddess Celebration Journal
Many women find this time of life liberating and exhilarating. You’ve accomplished much. Accept and celebrate your status as a Wise Woman. A blank piece of paper A pen
Preparation and use:
Find a quiet place. Make a list of your accomplishments. Follow with a paragraph reflecting on your life as a twenty-year-old woman. Reflect on which woman you would rather be: the new you or the old you.
Yield: 1 session
How it works:
Spending dedicated time to recognize and record your accomplishments reinforces your self-respect and joy and helps you look toward the future.

Artery-Enhancing Olive Oil Dressing
Menopausal women are at greater risk for heart disease. Keep your heart tuned up with this healthy dressing. ¼ cup (60 ml) extra-virgin olive oil ¼ cup (60 ml) red wine vinegar ¾ teaspoon dried oregano ¼ teaspoon salt substitute Pinch of freshly ground black pepper
Preparation and use:
Combine all the ingredients in a blender and blend. Pour over salads rich in leafy green vegetables.
Yield: ¹∕3 cup (80 ml) dressing (refrigerate leftovers)
How it works:
Extra-virgin olive oil, which is good for the heart and arteries, helps menopausal women guard against cardiovascular disease. Leafy greens in salads provide calcium and other nutrients to help stave off bone loss. Plus, filling up on lightly dressed salads (rather than, say, French fries) can help stave off the weight creep that often affects women past menopause.

Leafy Greens and Tofu Sauté
Substitute any combination of your favorite greens in this recipe. Mustard greens and kale are good dietary sources of calcium and magnesium. 2 cups (72 g) Swiss chard 2 cups (60 g) baby spinach, rinsed and drained 2 cups (40 g) arugula 2 cups (134 g) kale 1 tablespoon (15 ml) vegetable oil 1 block (14 ounces, or 400 g) firm tofu, cut into 1-inch (2.5 cm) chunks 1 garlic clove, minced 1 teaspoon (5 ml) water ¼ cup (30 g) walnut halves and pieces ¼ cup (35 g) raisins or (30 g) dried cranberries
Preparation and use:
Tear the greens into small pieces. Heat the oil in a large skillet or wok over medium heat. Add the tofu and sauté for about 5 minutes. Add the garlic and sauté for about a minute. Increase the heat to medium-high and add the greens. Stir with a wooden spoon until wilted. Reduce the heat to low and add the water. Cover and allow to steam for 3 minutes. Mix in the walnuts and raisins and serve.
Yield: 4 servings
How it works:
Tofu, made of soybeans, contains isoflavones (plant substances that act as phytoestrogens—they stimulate estrogen receptors). Research indicates that consuming soy protein (20 to 60 grams a day, which provides 34 to 76 milligrams of isoflavones) can reduce hot flashes. Also, soy foods, leafy dark greens, and walnuts are rich in bone-friendly minerals, such as calcium and magnesium. Studies indicate that consumption of more soy isoflavones slows bone loss after menopause.

Yoga Stretch 
This flowing exercise stretches your entire body, wakes up your spine, and calms and focuses your brain. You
Loose, stretchable clothing or yoga wear
A floor or flat ground
Preparation and use:
Stand with both feet firmly planted on the ground, about hip distance apart. Distribute your weight evenly on your feet (front to back, side to side). Extend your arms at your sides, fingertips pointing down. Align the back of your head and shoulders over your heels. Feel your shoulder blades slide down your back. Raise your arms over your head on an inhalation. Pause. Holding your core muscles steady, exhale as you slowly swan dive forward. If your fingertips don’t touch your toes, bend your knees. Inhaling, put your palms on your shins. Straighten your arms so that your back makes a table-top (with torso at a 90-degree angle to your legs). Exhaling, reach again toward your toes. Let your head and neck go. On an inhale, core solid, lift your arms and your torso back to standing (arms over head). Exhaling, bring your palms together in front of your heart. Close your eyes and breathe. Notice a difference?
Yield: 1 stretch
How it works:
Recent studies show that yoga (which combines physical postures with meditation and breathing exercises) reduces some menopausal symptoms, though it may be more beneficial for associated psychological complaints and insomnia than hot flashes. If you haven’t tried it, check to see whether beginner’s yoga classes are offered in your neighborhood.

When simple doesn’t Work
A number of herbs may relieve some perimenopausal symptoms. The best researched is black cohosh (Actaea racemosa), with the majority of studies on concentrated extracts producing positive results. Black cohosh seems to be safe for women at risk for uterine or breast cancer. Two studies show benefit for the combination of black cohosh and St. John’s wort (Hypericum perforatum). Several studies support use of the South American herb maca (Lepidium meyenii). The research on extracts of red clover (Trifolium pretense) is mixed. Check with your doctor before mixing herbs and prescription medications. Some nonhormonal medications can reduce symptoms such as hot flashes. They include the antidepressant venlafaxine (Effexor), antidepressants called selective-serotonin reuptake inhibitors (paroxetine, fluoxetine, and citalopram), and the antiseizure medication gabapentin. For women interested in using hormone replacement therapy, a variety of options are available. Estrogen (both estradiol and Premarin from pregnant mares) come in pills. Estradiol is also available in skin patches, vaginal rings, vaginal tablets, and vaginal creams. Natural and synthetic versions of progesterone come in capsules and vaginal gels.

When to call the doctor
Doctors continue to prescribe hormones and other medications to women going through menopause. There’s no question that they work. If you’re feeling tired, fuzzyheaded, sweaty, and otherwise uncomfortable, make an appointment. You may find that a low dose of estrogen and progesterone is well worth the small, individual risk. It’s also a good idea to call if you have any unusual gynecological symptoms such as the resumption of spotting or menstrual bleeding after menopause. Do keep up on regular gynecological exams as recommended by your doctor.