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Health> Menopause
Naturally
Coping with Menopause
Naturally -
Alternatives to HRT
By Monique N. Gilbert,
B.Sc.
Published January 2003
Many women are searching
for an effective natural approach to relieving
their menopausal symptoms because of the recent
negative findings concerning hormone replacement
therapy (HRT). On May 31, 2002, the National Institutes
of Health in the US 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).
5.3 ounces of firm tofu
(1/3 of a 16-ounce block)
¼ teaspoon salt
¼ teaspoon turmeric
½ tablespoon canola oil
Cut tofu into strips ¼
inch wide and 2 inches long. Heat ½ tablespoon
canola oil. Add tofu strips, ¼ teaspoon
salt and ¼ 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.
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About
this writer: Monique
N. Gilbert, B.Sc., is a Health Advocate, Certified Personal Trainer/Fitness
Counselor, Recipe Developer, Freelance Writer and Author. Visit her site
at http://www.geocities.com/virtuesofsoy/
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Monique
N. Gilbert, Soy Food Connoisseur, Recipe Developer and
Author of... "Virtues of Soy: A Practical Health Guide and
Cookbook" (Universal Publishers, 2001).
Monique
N. Gilbert, B.Sc., has received international recognition for helping
people get healthier, feel better, look younger and live longer.
Through her coaching program and writings, Monique motivates, inspires
and teaches how to naturally enhancing your health, happiness, energy
and longevity with balanced nutrition, physical activity and tranquil
living environments. Monique believes it is her mission to educate
and enlighten everyone about the benefits of healthy eating and
a vibrant stress-free lifestyle. For more information, visit her
website - http://www.MoniqueNGilbert.com |
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