Many women are searching for an effective natural approach
to relieving their
menopausal symptoms because of the recent negative findings of
hormone
replacement therapy (HRT). On May 31, 2002, the National Institutes
of
Health stopped a major long-term clinical trial of the risks
and benefits of
combined estrogen and progestin before the trial was completed.
Due to the
increased risk of breast cancer, coronary heart disease, stroke,
and blood
clots, it was determined that HRT's risks outweigh its benefits.
The first thing to remember is that menopause is not a disease.
It is a
natural part of a woman's reproductive life cycle which can be
managed with
exercise and diet. Hot flashes, night sweats, mood swings and
bone loss are
the chief complaints among women going through menopause. Learning
to deal
with these unpleasant symptoms will help you cope with life's
changes.
Menopause not only causes a decline in hormone levels, but
can also leave you
feeling moody, irritated, tired and unfocused. This is partly
due to the
lack of a good night's sleep caused by night sweats. Regular
exercise (at
least 3 to 4 times a week) is probable the most important thing
you can do to
improve your nighttime rest and overall health. (Taking a cool
shower before
bedtime can also help promote a good night's sleep.)
Exercising strengthens your muscles and bones, helps circulate
your blood
(which nourishes the skin and internal organs); improves your
mental outlook
(about yourself and life in general), and promotes a tranquil
night's sleep.
It also increases your levels of serotonin, endorphins and dopamine.
Serotonin, a chemical your brain manufactures, produces a calming
effect and
creates a sense of satisfaction and well-being. Endorphins decrease
pain,
reduce stress, cause mood stability and a sense of happiness
and joy.
Dopamine increases your vitality, concentration and alertness.
Weight bearing exercises and strength training is also one
of the most
effective methods of fighting bone loss and osteoporosis. Resistance
placed
upon the skeleton during physical activity makes bones stronger
and denser
while improving posture, balance and muscle tone. The positive
effects of
exercising keeps you fit, trim, feeling younger and energetic.
Taking a
daily dose of calcium (1,200 mg to 1,500 mg), magnesium (500
mg to 750 mg)
and vitamin D (400 IU) also helps preserve bone density and strength.
The next step to help you through the symptoms of menopause
is to increase
your intake of phytoestrogen rich foods. Many women experience
positive
results by eating soy. Soy foods contain isoflavones (natural
plant
estrogen) that have similar properties to human estrogen, but
are much
weaker. Isoflavones can bind to the body's estrogen receptors
and help
offset the drop in estrogen that occurs at menopause.
Scientists have shown isoflavones function similarly to HRT
without producing
the risks associated with this controversial treatment. Soy foods
offer
women a more natural way to treat their menopausal symptoms.
Research on
soy's protein and isoflavones indicate that soy can help to relieve
hot
flashes, night sweats, fatigue, and vaginal dryness.
Besides helping regulate estrogen when it is declining, soy
can also help
with other conditions such as osteoporosis, heart attack, stroke
and breast
cancer. Women have an increased risk for these disorders during
and after
menopause. Many studies show that soy can prevent these diseases
by helping
the body absorb and retain calcium, inhibit bone loss, lower
LDL (the bad)
cholesterol and decrease blood clotting.
The best forms of soy are those with the highest amount of
isoflavones and
protein; like whole soybeans (edamame), tempeh, textured soy
protein (TVP),
soynuts, and some soy protein powders. Next would be tofu, soymilk
and miso.
However, the actual isoflavone content has to be high enough
to produce
positive effects. Some foods made from soy protein concentrate,
like soy
hotdogs, have very little isoflavones due to their processing
method. Other
products, such as soybean oil and soy sauce, contain no isoflavones
in them
at all.
Researchers recommend consuming at least 25 grams of soy
protein and 30-50
milligrams of isoflavones daily (equal to 1-2 servings). This
is only a
starting point. You can safely consume 2-3 times this amount.
The North
American Menopause Society suggests 60 to 90 milligrams of isoflavones
a day.
Many health experts encourage people to incorporate soy foods
into a balanced
diet and discourage solely taking soy supplements. Soy foods
have various
nutrients and compounds that contribute to its health benefits,
while soy
supplements usually only contain isoflavones. They advise taking
soy
supplements along with soy foods. This way the benefits of both
forms can
complement and enhance each other.
Some women have found that taking Black Cohosh and Vitamin
E (400 IU to 800
IU daily) can also provide relief from hot flashes, night sweats
and other
menopausal symptoms. Black Cohosh is a phytoestrogen herb that
women have
used for centuries to help manage their hormones. Other beneficial
herbs
include Dong Quai, Evening Primrose Oil and Red Clover.
Since each woman is unique and reacts differently to natural
treatments, try
them out for yourself. Women who exercise regularly and consume
soy daily
generally have fewer menopausal symptoms than those who do not.
Test these
approaches for at least 6 to 8 weeks to see if you get positive
results.
To get you started, try this easy and delicious soy recipe
from my book
"Virtues of Soy: A Practical Health Guide and Cookbook"
(http://www.virtuesofsoy.com).
Golden Tofu Strips
_______________________________________
5.3 ounces of firm tofu (1/3 of a 16-ounce block)
1/4 teaspoon salt
1/4 teaspoon turmeric
1/2 tablespoon canola oil
_______________________________________
Cut tofu into strips 1/4 inch wide and 2 inches long. Heat
1/2 tablespoon
canola oil. Add tofu strips, 1/4 teaspoon salt and 1/4 teaspoon
turmeric.
Stir to thoroughly coat all sides of tofu. Cook tofu strips about
5 minutes
or until golden brown. Serve on top of a salad, stir-fry, or
stuffed in a
pita with shredded lettuce. (Makes 1-2 servings)
Copyright © Monique N. Gilbert
- All Rights Reserved.
Monique N. Gilbert, B.Sc., is a Health
Advocate, Certified Personal
Trainer/Fitness Counselor, Recipe Developer, Freelance Writer
and Author of
"Virtues of Soy: A Practical Health Guide and Cookbook"
(Universal
Publishers, 2001). http://www.virtuesofsoy.com
E-mail: monique@chef.net
*******************
Author Bio:
Monique N. Gilbert has a Bachelor of
Science degree, is a Certified Personal
Trainer/Fitness Counselor and Health Advocate. She began eating
a whole
grain, vegetable-rich diet in the mid-1970's. This introduced
her to a
healthier way of eating and became the foundation of her dietary
choices as
an adult. She became a full-fledged vegetarian on Earth Day 1990.
Over the
years she has increased her knowledge and understanding about
health and
fitness, and the important role diet plays in a person's strength,
vitality
and longevity. Monique feels it is her mission to educate and
enlighten
everyone about the benefits of healthy eating and living.
|
By Monique
N. Gilbert, B.Sc.