Nutrition and Menopause

When women think of menopause, some of the first things that come to mind are irritability, depression, hot flashes, and night sweats. With our “feel bad, take a pill” mentality, women will commonly look to their doctors or pharmacists for pills to take to relieve or control these problems. Many assume that because menopause is caused by changes in hormones that taking hormones will solve the problems when, in fact, that can cause additional problems. The truth is that many of the symptoms of menopause can be reduced, if not eliminated, by simply adjusting your diet and taking key vitamins and minerals.

Controlling Fats
We all know that controlling the amount of fat in our diets is important; however, for women entering menopause, limiting the amount of fat, particularly saturated fat, is even more essential. First, saturated fats, particularly fats in commercial meats (beef, pork, and even chicken) can decrease the body’s ability to process estrogen. Secondly, women approaching menopause have an increased risk of heart disease, rivaling or surpassing the risks in men. A recent study of 353 women aged 44-50 released by the American College of Cardiology found that women had significantly less thickening of the their arteries when they had a diet lower in fat.

Some fats are needed for good health, or more specifically the building blocks of fat, called fatty acids. Hormone production relies on the presence of two special fatty acids – omega-3 and omega-6 fatty acids. What is particularly unique about these two fatty acids is that these are the only ones that the body itself cannot make. Many fish oil are high in omega-3 fatty acids and have been found to improve menopausal health a number of ways – from relieving depression, reducing cholesterol and reducing the risk of breast cancer. The richest source of omega-3 fatty acids is flaxseed oil and is a good source of omega-6 fatty acids. Flaxseed oil can be taken in capsules or by the tablespoon and can be substituted for oils normally used in salad dressings or mixed in yogurt.

Limiting your Carbohydrates
At a time when the Atkins diet is the biggest craze, it is not news to suggest that one should limit the amount of carbohydrates in one’s diet. The reason for limiting carbohydrates in your diet is not only related to controlling weight, but to providing relief from depression and mood swings. It is very tempting when we’re feeling down to reach out for some type of comforting food, like some cake or cookies, but this is the last thing you want to do.

Clinical research has shown that depression and mood swings are associated with low blood sugar. As you probably are aware, sugar is the body’s main source of fuel for our bodies. When the levels of sugar in our system start to drop, the brain becomes frantic, leading us to crave sugar and splurge on that piece of chocolate cake or scoop of strawberry ice cream. However, the level of sugar, or glucose, that our body needs is small – we really only need about two teaspoons of glucose in our bloodstream. So it is very easy to take in more than our bodies really need. When the level of blood sugar rises above the level we need, the pancreas will start producing more insulin which converts the blood sugar into body fat. When you have a rapid increase in blood sugar, there will be a surge in insulin production and blood sugar will quickly be turned into fat for storage, often leading to a drop in energy.

Part of the key to controlling the carbohydrates is watching the type of carbohydrate that you eat. There are two basic types of carbohydrates: simple and complex. Simple carbohydrates are made up of one or two molecules and therefore, easily broken down. Complex carbohydrates, as the name implies, consist of complex chains of molecules that the body cannot easily breakdown. Carbohydrates also are often defined in terms of their glycemic index, which basically rates them according to how fast they are broken down. So combining the two definitions, you’ll see that simple carbohydrates and sugars have high glycemic indexes because they are quickly broken down.

Take Supplements
Despite our best attempts to eat healthy, getting the necessary minerals and vitamins through food alone can be difficult. During menopause, getting sufficient levels of these can make a significant difference in having healthy bones and controlling symptoms of menopause. Most doctors recommend supplementing your diet with calcium, Vitamins C, D and E. Of course, you should consult your doctor about what levels are right for you, as well as other vitamins, minerals and possibly herbs may help you get through menopause healthier and easier.

Adding Phytoestrogens
Adding phytoestrogens to the diet have received a lot of attention as an alternative to taking estrogen during perimenopause and menopause. This is a result of some studies that have found a lower occurrence of breast cancer, heart disease and hip fractures in women who ingest a diet high in phytoestrogens.

Found naturally in more than 300 plants, phytoestrogens are similar to estradiol, the most potent form of estrogen, but they have been found to have weaker effects than most estrogens. Phytoestrogens are not stored in the body, but are easily broken down and eliminated.

While researchers continue to study the benefits and risks of phytoestrogens, the National Institute of Health recommends that menopausal women include moderate amounts of foods containing phytoestrogens.

Adjusting your diet appropriately can have a significant impact on the symptoms or problems associated with menopause, such as hot flashes, night sweats and irritability. And obviously, these changes can also prevent another side effect of menopause, namely weight gain. You can enhance the benefits of a better diet by making sure that you combine it with a program of regular exercise. If you are just starting an exercise program, be sure to consult your doctor on the best amount and types of exercises to begin.

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