Ease Menopause Symptoms
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Published - Dec 23, 2006
Menopause, literally the permanent "pause" in menstrual periods that happens somewhere close to the age of 50, is known in polite circles as "the change." Bodies change. Bones change. Moods change -- mostly due to the decline in the hormone estrogen.
Some women sail through these changes. Others don't.
Here's how nutrition can help:
No more than one drink a day, ladies. "One drink" is 5 ounces of wine, 12 ounces of beer or one mixed drink. Excess alcohol can interfere with sound sleep and encourages excess poundage.
Cut back on caffeine. Stimulants found in coffee, tea, sodas and chocolate can trigger hot flashes -- annoying little power surges caused by drops in estrogen.
Save that bone. Estrogen works with vitamin D to absorb calcium into the body. So when estrogen falls, so does bone mass. Menopausal women need 1,000 to 1,500 milligrams of calcium a day -- an amount not met by 87 percent of American women, according to current surveys.
Exercise your brain. Short term memory may be affected by a loss of ... what was the name of that hormone again? Physical and mental activities can help.
Get estrogen from food. According to the National Institutes of Health, "phytoestrogens" are 20 different compounds found in more than 300 plant-based foods and herbs. Two main categories are "isoflavones" found in soy foods, chick peas (garbanzo beans) and legumes and "lignans" found in flaxseed, bran, legumes, beer and bourbon (really). These compounds act like weak estrogens in the body.
Fruits and vegetables also contain boron -- a trace mineral that helps alleviate the loss of bone and mental alertness associated with menopause. Good sources of boron include raisins, milk, broccoli and peanuts.
Age gracefully. Interestingly, in cultures such as Asia where age and wisdom are valued more than youth and beauty, the icky symptoms of menopause are rare. These cultures also have a higher lifetime intake of soy-based foods.