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How to Treat Menopause Symptoms
» The Connection of Isoflavones to Diet
» Lifestyle
» Choosing a Supplement
» Letter to Doctor
The Connection of Isoflavones to Diet
» The Importance of Estrogen
» A Dietary Connection
» Safe, Natural Dietary Approach
» What Are the Dietary Sources of Isoflavones?
The Importance of Estrogen
Estrogens play a vital role in maintaining a woman's health and well-being over her lifetime. Around the age of 35, a woman's own production of estrogens may slow. This is a challenging time for many women and the maintenance of lifestyle, well-being and normal body function is important to the enjoyment of this stage of life. The effects of giving supplemental estrogens are well known. They help relieve the symptoms of menopause, maintain healthy bones, as well as healthy cholesterol levels. They maintain arterial wall elasticity, the feel and appearance of the skin, normal mood and emotions, and the ability to concentrate.
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A Dietary Connection
If estrogens are so important to a woman's health, why would nature purposely deprive the body of them?
The incidence of acute menopausal symptoms and long term post menopausal health issues (osteoporosis and cardiovascular disease) is far greater in women in Australia, New Zealand, the U.S., Canada and Western Europe compared to women in Asian, Central American and Mediterranean countries.
Scientific research suggests that the answers may lie in our diet. Nature didn't get it wrong. Many of us in the West changed our diet away from the type of diet our ancestors ate--the same type of diet typically still eaten in Asian, Central American, and Mediterranean countries. A key factor in traditional Eastern diets is that they contain greater quantities of legumes which are rich in a group of phytoestrogen (plant estrogens) called isoflavones.
These isoflavones are able to mimic the effects of estrogens because their structures are remarkably close to those of human estrogens and the body accepts them as such. When estrogen levels start to decline, a woman can feel very unlike her normal self.
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Safe, Natural Dietary Approach
Asian, Mediterranean and Latin American communities consume on average 30-50mg of isoflavones each day while it is estimated that women from Western countries, such as in Canada and Australia, consume only a few milligrams of isoflavones daily1. Asian type diets have traditionally included legumes rich in isoflavones such as lentils and soy. Legumes are a major source of protein in these countries while meat and dairy products have become a major source of protein in Western diet. Studies now indicate a role for diet in reducing menopausal symptoms, particularly an Asian diet abundant in isoflavones 2, 3.
More than 1,000 isoflavones have been identified in plants. Of these, four specific isoflavones have been shown to possess significant individual and specific biological activity. These are: genistein, daidzein, formononetin and biochanin A.
Back to The Connection of Isoflavones to Diet
What are the dietary sources of isoflavones?
Isoflavones are found mainly in legumes, such as red clover, lentils, split peas, chick peas, broad beans and soy. However, not all legumes contain all four important isoflavones. For example, red clover contains all four isoflavones whereas soy contains only the two isoflavones daidzein and genistein. The isoflavone content of food also varies, for example red clover also contains 10 to 20 times the quantity of isoflavones found in soy.
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Lifestyle
» Nutrition
» Exercise
» Leisure and Travel
» Mind and Body
Nutrition
» To the Heart of the Matter
» The Memory of a Sage
To the Heart of the Matter
It wasn't so long ago that many doctors were prescribing hormone replacement therapy (HRT) because they thought it would reduce risk of heart disease. Today, the experts agree that no woman should be taking HRT if her reason for doing so is prevention of heart disease 1. While scientists are debating the role of estrogen in preventing heart disease, there is a consensus that a healthy diet will reduce the risk of heart disease 2. The consumption of dietary fiber, especially soluble fiber, is associated with a lower risk of heart disease. This effect may be due to the cholesterol-lowering abilities of diets rich in soluble fiber 3,4.
Taking the decision to increase your intake of soluble fiber doesn't confine you to a plateful of oat bran. Try this fiber-rich dish to change the way you look at healthy eating:
Black bean vegetable soup
1 Tbsp. vegetable oil
1 onion, chopped
1 clove garlic, minced
2 carrots, chopped
2 tsp. chili powder
1 tsp. ground cumin
4 cups vegetable stock
2 cans (each 14oz/398ml) black beans, drained and rinsed
1 can (7oz/199ml) corn kernels
1/4 tsp. pepper
1 can (10oz/284ml) stewed tomatoes
In large saucepan, heat oil over medium heat; cook onion, garlic and carrots, stirring occasionally, for 5 minutes or until onion is softened. Add chili powder and cumin; cook, stirring, for 1 minute. Add stock, 1 can of the beans, corn and pepper; bring to boil. Meanwhile, in food processor or blender, puree together tomatoes and remaining can of beans; add to pot. Reduce heat, cover and simmer for 10 to 15 minutes or until carrots are tender.
Makes 6 servings.
Per Serving: About 180 calories, 8 g protein, 4 g fat, 31 g carbohydrate, very high source of fiber.
The Memory of a Sage
Herbal folklore cites sage as being the herb of choice for boosting memory and preventing memory loss. While it has been taken in the form of teas and tinctures from as early as the 1500s, now it seems that researchers at the University of Newcastle-upon-Tyne in England have begun to accumulate the vital data that will bring this ancient remedy some scientific credibility.
Healthy volunteers were given either standardized essential oil extract of sage or placebo (similar capsules without sage) and put their memories to the test in a series of standardized exercises. The group receiving the sage extract showed significantly better memory test scores than the group that did not take the sage.
While the British researchers cannot yet say what it is about this ancient herb that improves memory, it is known that properties of sage include antioxidant activity and anti-inflammatory effects.
Interestingly, these effects are also attained by medications used to treat Alzheimer's disease. Research is already underway to investigate whether there is scope for the use of sage in the treatment of memory loss associated with dementias such as Alzheimer's disease.
One thing seems certain, in at least one way sage tea is a little like the ancient remedy for the common cold, chicken soup: while we can't say for sure that it will help, it sure can't hurt!
References
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1 |
The Hormone Foundation (external website) |
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2 |
National Heart Foundation position statement (external website) |
|
3 |
Glore SR, Van Treeck D, Knehans AW, Guild M. Soluble fiber and serum lipids: A literature review. J Am Diet Assoc 1994; 94:425-36 Curr Opin Lipidol. 2001 Feb;12(1):35-40. |
|
4 |
Soluble fiber and nondigestible carbohydrate effects on plasma lipids and cardiovascular risk. Fernandez ML. |
Exercise
Fit for the fun of it!
We're always hearing that regular exercise is an important part of keeping healthy and feeling well. But it's also important that exercise doesn't become a chore or another of those dreaded tasks we feel we have to do.
Just as a spoon full of sugar can help down the medicine, there are lots of ways to take the sting out of an exercise routine. Your bones and muscles don't mind whether you're in trendy exercise gear or not, in fact, they don't mind what you're doing at all, as long as you're working them well and regularly. Twenty minutes 3 times a week is all you need. And if you're a woman going through the menopause, bone health and weight-bearing activity has to be a top priority, even while you're having fun!
Here's a few tips to help you get your workout quota while having so much fun you'll forget you're even exercising:
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Gardening – weeding, pruning, mowing etc. just remember to take good back care.
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Trekking – pack a healthy lunch and head off into unchartered territory.
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Get off the bus 2 stops early – a great way to get to know the neighbourhood too.
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Dance – there's a great revival going on, so grab some comfy shoes and sign up for ballroom dancing, line dancing or even belly dancing.
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Volunteer – check your local council to see how you can help others while getting so much back. Opportunities range from native scrub regeneration to assisting local schools or groups with disabilities.
Leisure and Travel
Travelling in retirement
One of the great joys of retirement is being the master (or mistress!) of your own schedule. Today's retirees are without a doubt the fittest healthiest retirees of the modern era, and will most likely spend a significant part of their active life in retirement. As such, it is understandable why so many retirees chose to enjoy their newfound freedom in uncharted territory - travelling.
While travel may lead you to far-flung exotic destinations, or simply into your local hinterland, there are many tips and tricks that will help make travelling through retirement stress-free:
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Choose a reliable contact person and call in every few days. Let them know if you are going to be out of range and not able to make contact so they won't hit the panic button unnecessarily.
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Join a senior's card programme – there are great discounts to be had such as travel concessions, room upgrades, late checkouts and many more. It may be worth joining motoring clubs – even if you're not driving as the discounts and other benefits can be quite rewarding.
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Use a business address or post office box number in your luggage tags
and check-in details to avoid revealing your home address.
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Tape a card with your name and address inside every piece of luggage
in case the bag is lost and the outside tags get lost.
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Make sure your vaccinations are up to date, and speak to your doctor about
immunization against the 'flu and tetanus boosters – holidays are not the time
to get sick if you can avoid it.
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Do your homework. With the Internet freely available in most public libraries and staff
often on hand to guide you in using the technology, there is so much information out there.
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Consider taking along a digital camera – they are easy to use and allow you to take
vast numbers of photos and only print off the ones you want.
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If you are travelling to multiple destinations, it is best to travel light. You can always
supplement with essential purchases as you go, and carting heavy bags is a real nuisance.
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Use accessories such as scarves and belts to enhance the limited number of outfits you pack.
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Pack an empty bag – you don't want a last minute panic when you realize the souvenirs won't fit in.
Mind and Body
» It's All About Balance
» Making Scents of It
» Women: Cigarettes' Smoking Gun
It's All About Balance
Women have traditionally been the central axis of family life. The bearers of children, the wipers of noses, dispensers of Band-Aids - often while juggling careers as well. We travel through life and our roles evolve. As our children grow and perhaps become parents themselves, rather than needing us less, it seems that we are more in demand than ever. Now, in addition to being mothers we find ourselves as support people for our own aging parents, husbands going through mid-life crises and girlfriends facing similar issues.
All this nurturing can take it out of a woman. So while you may be busy nurturing and feeding those you love, remember to nurture yourself and feed your spirit.
Here are a few tips to help you keep that sense of balance:
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Take time out for yourself – whether it's a regular yoga class, a walk in the park or time to read a good book.
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Make sure there are people around to support you. It's great to be needed, but everyone needs to have someone to share concerns with…even you!
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Learn how to say 'no'. It's hard to do at first, but once they get over the shock, they'll realize it's not that you love them any less, just that you want to make sure that you'll still have energy to love them tomorrow.
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Laugh – it really is the best medicine. Seek out funny books or movies, surround yourself with people that make you laugh.
Making Scents of It
Aromatherapy is the therapeutic use of essential oils made from plants and flowers. The different chemical makeup of oils generates scents or aromas, and is thought to induce a range of emotional and physiological reactions.
Essential oils can be applied in different ways, including directly rubbed onto the skin, added to bath water or vaporized in an oil burner.
Aromatherapy has been practiced in some form or another in many cultures for thousands of years, but has not yet undergone the same scientific scrutiny as conventional medicines or even some other complementary therapies. Studies have shown that aromatherapy can play a role in the treatment of some complaints, including:
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Digestive problems
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Eczema
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Headaches
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Insomnia
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Stress
Essential oils to try
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Eczema – sometimes known as dermatitis, eczema is an inflammation of the skin that produces flaking, scaling and itching. Occasionally fluid-filled blisters are present. Try: geranium and lavender
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Headaches – the most common causes of headache include allergies, eyestrain, stress, tension, hunger and exposure to irritants such as perfume. Try: chamomile and peppermint
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Insomnia – habitual sleeplessness, repeated night after night. This means either not being able to fall asleep when you go to bed, or waking up and not being able to get back to sleep. Try: chamomile and lavender
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Stress – a term used to describe any reaction to a physical, mental or emotional stimulus that upsets the body's natural balance. Try: lavender and sandalwood
Women: Cigarettes' Smoking Gun
While 20 years ago, young men were the group most likely to light up their first cigarette, today health agencies are particularly concerned about the impact of smoking on women. With lung cancer in women predicted to overtake breast cancer by 2006, the focus has sharpened around the benefits to women quitting smoking.
Why woman should quit:
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To decrease your chance of cancer and cardiovascular disease.
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To reverse the effect smoking has on your skin, and prevent more wrinkles
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Quitting is a more effective anti-aging treatment than any wrinkle cream available.
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To stop the effect of smoking on the stains on your teeth and hands.
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Young women can give their bodies the best chance at fertility by not smoking.
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Pregnant women are more likely to avoid complications in pregnancy such as miscarriage or premature births by not smoking.
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Mothers can benefit their children's long-term health (including asthma and other respiratory ailments) by quitting.
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Mothers, grandmothers, teachers and all women who quit will avoid becoming a negative role model for young girls.
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Quitting will prevent nicotine-induced estrogen suppression, which contributes to
early menopause.
While the list of reasons to quit is long, for many, so is the list of stumbling blocks. There are several medications available to help you stop smoking, and about 1/3 of all people who try to quit use some form of treatment. Most people take several attempts at quitting; so don't be disheartened if you don't manage to see it through the first time. Give yourself lots of positive feedback – after all, you've made the difficult decision to quit, and that is a huge first step.
About 1 in 3 people who try to quit use some form of treatment.
Once you've made the decision to quit try to understand why it is that you smoke. This can help you manage through the rough spots. Most people don't think about when or why they smoke. They just do it automatically. You may be smoking to relieve tension, to control your weight, for the stimulant effects of nicotine, or as part of your social life.
Whether you are a heavy smoker or just smoking 1-2 cigarettes a day, most regular smokers will feel the effects of nicotine withdrawal when they try to quit. These can include headache, sleep disturbances, frustration and inability to concentrate. It is important to recognize these symptoms, and ask for help if you need it.
Stick your list of reasons to quit somewhere you will see it often.
When you are preparing to quit smoking, consider the 5 Rs: relevance, risks, rewards, roadblocks, and repetition 1.
Relevance
Just as people start smoking for different reasons, people who decide to quit are motivated by different concerns. What would motivate you to quit smoking?
Risks
What are you most concerned about if you continue to smoke? Make a list, and discuss it with your health professional.
Rewards
What would you consider the rewards or benefits from quitting smoking? While health risks are the main reason most people want to quit using tobacco products, many people become motivated to quit because they want to improve their quality of life in other ways, such as through having younger-looking skin, setting a good example for others (especially children); and saving money by eliminating the cost of cigarettes.
Roadblocks
Obstacles to quitting smoking may be events, places, people, or situations that make it hard for you to stick to your commitment to quit. You may not be able to completely avoid people who are obstacles, such as friends who smoke, but keep your contact with them as limited as possible. Try to "tune out" any unhelpful comments they make or discouraging messages they send you. Other obstacles may include symptoms of nicotine withdrawal, previous failed attempts to quit, weight gain, depression, stress in your environment, smoking triggers, smoking habits and rituals.
For all of these there are techniques and methods to help get past the roadblock. Speak to your family doctor or call smokers support groups (listed below) - help is at hand.
Repetition
Make a list of your reasons to quit and the benefits you expect from quitting. If you are a grandparent, one reason might be to rid your house of smoke, which can have a negative effect on the child(ren)'s health, or to provide a non-smoking role model.
Stick your list of reasons somewhere you will see it often: in your wallet, or on the refrigerator. Review it whenever you are struggling with the quitting process. Add to your list whenever another reason or benefit occurs to you.
If you have tried to quit before, remember that most people attempt to quit several times before they are successful. Don't give up. Quitting smoking is a tough process, and each small success deserves credit. Don't punish yourself for failing to meet goals. Instead, hold back on a reward until you achieve your goal.
Enjoying your new smoke-free lifestyle cannot only be about barring yourself from cigarettes. Find a reward that will highlight the new you, and remind yourself why you've taken charge and decided to quit:
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Show off your stain-free hands with a manicure
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Indulge in a facial and you will have more reason to glow
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Try a relaxing massage, with your system free of nicotine encourage
blood flow to the skin
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Take up an exercise program – you're likely to feel less breathless and have more energy once you've quit.
Smoking, like all addictions, is hard to kick. With your commitment, together with support when you need it, you can take on this challenge… and enjoy the rewards that it will bring.
References
|
1 |
Fiore MC, et al. (2000). Clinical Practice Guideline: Treating Tobacco Use and Dependence. Rockville, MD: U.S. Department of Health and Human Services. |
Choosing a Supplement
There are numerous dietary supplements available over the counter for menopausal needs and it can be a daunting task to decide between them. When considering a natural alternative for menopause, be sure to ask your pharmacist or healthcare professional the following:
Is the Product Standardized?
Standardization is important when comparing natural alternatives. With a standardized product each tablet contains the same amount of active ingredient. If a product is not standardized, the amount of active ingredient in each tablet can vary. This means that the dose you take will also vary.
Does the Product have Clinical Support?
Be confident that the exact formulation of the product has been clinically trialed.
Is the Product Safe and Well Tolerated?
As well as trials to support the effectiveness of the product, does the product have trials to show it is well tolerated?
Does It Offer Help for Multiple Symptoms?
Does the product offer more than relief from the visible symptoms of menopause, by also helping to maintain bone and cholesterol health?
Is the Product Licensed by Health Canada?
By law, Natural Health Products in Canada must have an NPN – a Natural Product Number. This is a license to sell and advertise the product. The NPN indicates that Health Canada has thoroughly reviewed the product for safety, efficacy and quality, and has verified the claims made by the product. Promensil® has NPN's for its three products (see "Licenses from Health Canada").
Letter to Doctor
Information for your doctor
Download a one-page letter to take to your doctor at your next consultation. The letter advises your doctor how to access up to date clinical information and treatment guidelines on Promensil®.
