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Apr. 16, 2007 Hot flashes. Insomnia. Mood swings. If you are a woman, these are words that strike a chord of fear in your heart. Because hot flashes, insomnia and mood swings are symptoms you are either experiencing, have experienced or are likely to experience as you enter your 50s and menopause. And you men may have reason to be fearful, too. You've heard the saying, "If Mama ain't happy, ain't nobody happy." It's true. But there are ways to alleviate, and in some cases eliminate, the symptoms of menopause through good nutrition and healthy habits. The symptoms of menopause can occur over many years, but they usually arise between the ages of 45 and 55. During perimenopause, when women begin noticing changes in their menstrual cycles, hormones are fluctuating. A rise in estrogen can bring on premenstrual symptoms, such as mood swings, bloating and headaches. A decline in estrogen can bring on menopausal symptoms, such as hot flashes, night sweats, vaginal dryness, insomnia, mood changes and forgetfulness. Although it can vary, 51 is the average age of menopause in the United States. A healthy lifestyle can have an enormous impact on overall health. Stress management, good nutrition, regular exercise, smoking cessation, moderate alcohol consumption and weight control are the keys. Good nutritional habits, in particular, can be a way to help minimize the physical and mental effects of both perimenopause and menopause. Foods and drinks containing caffeine can worsen hot flashes, reduce the quality of sleep and affect mood. Alcohol is another culprit. Reduce alcohol intake, or better yet, stop consuming it altogether. And those spicy foods that cause your brow to perspire? They can also trigger hot flashes. Soy foods, such as roasted soy nuts, soy beverages and tofu can reduce hot flashes. Soy isoflavones have a similar structure to estrogen and have a weak estrogenic effect. Isoflavones can be found in flaxseed, peas, beans, peanuts and whole grains, such as oats, wheat and corn. The safety of soy in women who have a history of breast cancer has not been established, so the use of soy for them is a personal decision until there is more evidence. Carbohydrate rich foods provide the brain with tryptophan, an amino acid that is used to make serotonin. Serotonin can facilitate sleep and improve mood. Try eating a small serving of carbohydrate-containing food before bed. Also, do not skip breakfast. People who eat breakfast score higher on tests of mental ability, especially tests of memory. Vitamin B12 also promotes sleep by working with melatonin. Vitamin B12 is found in animal foods, such as, meat, poultry, fish, eggs and dairy products. The recommended daily dose is 2.4 micrograms. Vitamin E is an anti-oxidant that protects body cells from destruction by preventing them from reacting with oxygen. Because of its protective effects, vitamin E has been termed the "youth" or "anti-aging" vitamin. Vitamin E has also shown promise in treating hot flashes, vaginal thinning and vaginal itching. It is found in cold-pressed oils, raw nuts and seeds, peanuts, cornmeal, sweet potatoes, nutritional yeast, outer leaves of cauliflower and broccoli, raw spinach, asparagus, soybeans and wheat germ (and the germ of other whole grains). The recommended daily allowance of Vitamin E is 8 milligrams per day. Menopause can be a time of bone loss and increased risk for osteoporosis. For osteoporosis prevention adequate calcium intake is important. A 1994 National Institutes of Health Consensus Conference recommended that postmenopausal women not on estrogen replacement therapy consume 1,500 milligrams of calcium daily. Women on estrogen replacement therapy should consume at least 1,000 milligrams daily. The best way to obtain calcium is through diet. Foods high in calcium include milk, yogurt, cheese and other dairy products; oysters, sardines and canned salmon with bones; and dark-green leafy vegetables like spinach and broccoli. Dietary calcium supplements are a good option for women who cannot consume adequate calcium through diet. Calcium products made from bone meal, dolomite, or unrefined oyster shells may contain lead and should be avoided. The intestinal tract generally will not absorb more than 500 mg of elemental calcium at a time, so women should spread out their calcium intake over the day. Vitamin D is necessary for strong bones and healthy teeth and to ward off osteoporosis bone loss. Vitamin D is essential for absorportion and use of calcium. Vitamin D is called the "sunshine vitamin" because it can be manufactured by the body with the aid of sunlight. During menopause the need for vitamin D is increased, because as estrogen production decreases, calcium is not as easily absorbed and used. Sunshine aside, there are many food sources of vitamin D. Egg yolks, liver and fish, especially salmon, and enriched milk are great sources of vitamin D. The National Osteoporosis Foundation recommends 400 International Units for people between the ages of 51-70 years and 600 International Units for people age 71 and older. With proper nutrition and healthy habits, women can enter menopause without too much disruption of their lives, or the lives of those they love. Michelle Koellermeier, MD, is an obstetrician/gynecologist practicing in Neenah. Keys to Good Health during Menopause:
200 Theda Clark Medical Plaza Suite 130 Neenah, WI 54956 920-729-7105 or 877-729-7105 (toll free) |
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