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Managing Menopause

September 14th, 2004

As seen on BCTV Noon News

Peri-menopause is the period of time “around menopause” first noticed by erratic menstrual cycles. This is when estrogen and progesterone levels begin to fluctuate. Estrogen highs stimulate symptoms similar to PMS such as mood swings, fluid retention and headaches. Estrogen lows lead to hot flashes, vaginal dryness and forgetfulness.

You have technically reached menopause when 1 year has passed since your last menstrual cycle. In the long term, this is when heart disease, breast cancer and osteoporosis risk increases significantly. Maintaining a healthy body weight, eating well, staying regularly active and getting enough calcium can all help reduce your risk of these diseases. In the short term, finding ways to deal with the nagging symptoms of menopause might be at the height of your interest.

How can I manage my Menopausal symptoms?

There are many approaches that are available to treat the symptoms of menopause. Below are several symptoms and their nutritional, complementary and alternative treatments that have been or are being studied:

HOT FLASHES

Phytoestrogens may help relieve hot flashes and vaginal dryness. Although the hot flashes do not disappear, research has found that women reported fewer hot flashes and with less severity. However, the 10-20% reduction in symptoms pales in comparison to the 60% reduction achieved with HRT. Phytoestrogens such as isoflavones are found in foods such as soybeans, tofu, soymilk and soy yogurt and lignans are found in flax seeds. There is some concern that eating too much soy may actually increase the risk of breast cancer so researchers have said that if you have always eaten soy since you were little then there is little risk. But don’t start eating soy a lot of soy if you have a risk of breast cancer or are fighting breast cancer. For all others, eating 2 soy products per day can still be considered part of a healthy diet. Just avoid isoflavone supplements in large doses. Maximum 50mg/day is recommended to help reduce hot flashes.

Vitamin E. Vitamin E ranging from 400 to 800 international units (IU) daily, appears to provide, for some women, relief from hot flashes and breast tenderness. However, the scientific evidence isn’t strong.

Black cohosh. Originally an American Indian remedy, black cohosh appears to show some promise in the relief of hot flashes. However, it is generally recommended not to continue its use for longer than six months.

Evening Primrose. Evening primrose, a North American wildflower, seeds can express oil which is used by some women to treat hot flashes. However, the evidence is not in to whether it is effective.

INSOMNIA

Carbohydrates. Try eating a small carbohydrate snack before bed such as warm milk, toast, or soymilk. You can also try taking 500mcg of vitamin B12 or take a B50 complex.

Valerian Root is a herb also used to treat insomnia

DEPRESSION

Carbohydrates. A higher carbohydrate meal may help such as pasta with tomato sauce, cereal and milk or toast and jam. Carbohydrates will lead to an increase in serotonin which makes you feel good. Could also make you sleepy.

Vitamins B12, B6 and Vitamin C may all play a role in depression as well. See foods for Depression in another article on this site.

St. John’s Wart is also used for depression but can not be used in combination with any other prescription antidepressants. Consult your physician.

MEMORY

Eat Breakfast. Eating breakfast has been show to improve brain function and memory.

Choline will improve memory as well but only if you were deficient in choline in the first place. You can get more choline from your diet by eating egg yolk, liver, wheat germ, and legumes. You can also find it in lecithin supplements.

There is also a great book called “ Managing Menopause with Diet, Vitamins and Herbs” by Leslie Beck (Prentice Hall Canada 2000) that talks in more details about all these remedies and more.

A Note before utilizing these remedies

Be sure to consult your doctor before taking any herbal treatments or dietary supplements for signs and symptoms of menopause. Herbal products can interfere or interact with other medications you may be taking.

Watch for the Eating for Energy segment every Tuesday on BCTV’s Noon News Hour!