Ease the Symptoms of Menopause

Doctors define menopause as the point when a woman has gone 12 months without a monthly menstrual period. The process is a result of a progressive decline in levels of the hormone estrogen. The beginning of this time of change is referred to as perimenopause, while the period after menopause is called postmenopause. Although menopause used to be viewed as the beginning of old age, a majority of women today in developed countries can expect to live more than a third of their lives after menopause. It is a biological process, not a medical illness.

During menopause, fluctuations in estrogen levels can cause symptoms like hot flashes, night sweats, insomnia, vaginal dryness, difficulty concentrating, and weight gain. Some women experience few or no symptoms of menopause, while others experience severe symptoms that cause them extreme discomfort.

Menopause can also affect a woman’s risk of developing certain diseases. Before menopause, a woman’s hormones protect her from developing heart disease, but with the onset of menopause that protection is lost. By about 55 years of age, women die of heart disease at approximately the same rate as men. In addition, the gradual loss of bone mass that most women experience from the age of 30 onward is drastically accelerated at menopause. This bone thinning, or osteoporosis, increases the risk of fractures, which can lead to disability and pain.

QUICK TIP:
-Eat ground flaxseed a day
Grind 1 to 2 Tbsp (15 to 30 mL) seeds and add to cereal, yogurt, or oatmeal. Flaxseed contains omega-3 fatty acids that support heart health and provide lignans.
- To treat milder symptoms, and to avoid development of chronic disease, women are encouraged to adopt a healthy lifestyle and to try other approaches, which can include dietary change, exercise, and herbal remedies.

Nutrition Connection
A healthy diet can help ease the symptoms of menopause and reduce the risk of chronic disease. Here are some helpful dietary strategies:
-Eat foods known to reduce menopausal symptoms. Follow a diet high in whole grains, fruits, and vegetables, and low in saturated fats. It will provide you with plenty of fiber, vitamins, minerals, and bioflavonoids—all important for long-term health and to help minimize menopausal symptoms. High-fiber foods such as flaxseed also contain lignans, a phytoestrogen that helps reduce hot flashes.
-Watch out for trigger foods. There are foods that can worsen symptoms like hot flashes, insomnia, and mood swings. Some common culprits are coffee, tea, chocolate, colas, alcohol, and spicy foods.
-Include soy foods. Studies have shown that soy foods can help ease hot flashes. Soy foods contain a type of phytoestrogen called isoflavones, which have a weak estrogenic effect in the body. Soy foods include tofu, soybeans, soy beverages, soy nuts, and soy protein. While soy foods are safe enough, the safety and efficacy of isoflavone supplements have not been demonstrated.
-Vitamin E may help. For some women, vitamin E, found in nuts, seeds, vegetable oils, green leafy vegetables, like spinach and fortified and enriched cereals, helps tame mild hot flashes. Talk to your doctor about supplements; more than 400 mg daily is not recommended.

Beyond the Diet
Some lifestyle adjustments can help you deal more easily with menopause.
Here are some recommendations:
-Exercise regularly. Regular exercise may help minimize mood swings and hot flashes. At least 30 minutes of exercise four to five times a week is recommended.
-Learn relaxation techniques. Deep breathing, guided imagery, and yoga can all help relieve menopausal symptoms.
-Consider herbs or medication. Although there have not been large clinical studies to establish efficacy for herbal remedies, you can try some of the more popular ones: black cohosh, which has been shown to help decrease depression, irritability, and insomnia; chasteberry, which helps manage fluid retention, hot flashes, and anxiety; and St. John’s wort, which may help manage mild to moderate depression. Medications may also offer relief from symptoms.