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Health
Coping With Menopause Naturally - Alternatives to HRT
by Monique N. Gilbert
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 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."
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)
Monique N. Gilbert is a Health Advocate, Recipe Developer, Soy Food
Connoisseur and the author of "Virtues of Soy: A Practical Health Guide and
Cookbook" (Universal Publishers, $19.95, available at most online
booksellers). E-mail: monique@chef.net.
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