The menopause
The menopause is caused by a fall in the amount of the
hormone oestrogen produced by the ovaries. Menopause is a time of transition,
the end of the fertile years and an individual experience for every woman. The
decline or absence of oestrogen can mean changes to energy levels, memory, bone
health, hormones, urinary and heart health.
Good nutrition and small lifestyle changes can help to
maintain a healthy menopause. Exercising and eating right can make a real
difference to how you feel – and can help to maintain health during and after
the menopause.
HRT is commonly used to combat menopausal problems but can be
unsuitable for some women for medical or personal reasons, and is generally not
recommended for long-term use.
Research is beginning to focus on the effects of optimal
nutrition on the health and wellbeing of women around the time of the
menopause. It is increasingly being found that good nutrition and optimising
the intake of specific nutrients, together with small lifestyle changes can
offer significant help in maintaining a healthy menopause and make a real
difference to how women feel.
The best diet possible is recommended to meet the demands
made on the body by the menopause. Some women may also find it useful to
safeguard their diet, through supplementation of essential nutrients at a
sensible level. Women from the eastern and western worlds often have very
different experiences of the menopause and it is thought that differences in
dietary characteristics may account for this.
As there are many different supplements on the market, it is
important to choose an appropriate, balanced level supplement that can be taken
safely with or without HRT, such as Vitabiotics Menopace®.
Establish healthy
eating habits:
Around the time of the menopause your oestrogen hormone is
diminishing. To help your body adapt, you should ensure that you are getting
enough of the right foods to provide specific nutrients to keep you healthy
during the menopause and beyond.
A healthy, nutritious diet will help support a healthy
menopause and general health during this time.
More about nutrients
and the menopause
Hormone Balance
Phytoestrogens such as soy Isoflavones found in soya beans,
tofu, soya milk, soya flour and other soya based products are associated with a
wide range of positive health benefits. Soy's two prominent isoflavones are
genistein and daidzein. Once in the digestive tract, isoflavones are converted
to the phytoestrogen composition by bacteria. While weaker than the body's
oestrogen, these 'phytoestrogens' may help to maintain health at menopause.
Soy's beneficial effects through diet were originally
highlighted by studies showing substantial differences between high intake
(asian) versus low intake (western) of dietary soy. Studies show that soy
proteins may help support healthy High density Lipoprotein (HDL) cholesterol,
having a positive influence on heart health. New research demonstrates that soy
isoflavones also act as antioxidants – helping to inhibit the production of
free radicals, which are associated with ageing.
Gamma Linolenic Acid (G.L.A) is an essential fatty acid found
primarily in vegetable oils in the diet such as evening primrose oil,
blackcurrant seed oil, borage oil and hemp seed oil. G.L.A is the precursor for
the production of the protective and calming prostaglandin PGE1 which helps
regulate hormonal balance and support menopausal health. GLA Synthesis – two
minerals, zinc and magnesium, and three vitamins, namely vitamin C, vitamin B6
and niacin for prostaglandin systhesis, and are essential for the natural
synthesis of G.L.A. from Linolenic Acid and its conversion to prostaglandins.
Diet and bone health
As oestrogen levels diminish in the female body during the
menopause, bone density may lessen and can contribute to osteoporosis (brittle
bones). Increasing calcium intake ( in milk, yoghurt, cheese, sardines or small
fish with bones, vegetable such as; broccoli, as well as nuts and seeds) may
help support a healthy bone density. To ensure that the calcium is fully
absorbed and deposited in the bones, it should be combined with foods rich in
phosphorus such as (peanuts, meat, cheese, onions, garlic) and combined with
vitamin D (in oily fish, lentils, eggs and brown rice).
Enzymes are biomolecules that catalyse, in other words,
increase the rates of chemical reactions in the body. They are important
because they help with many essential chemical processes within the body. Over
300 enzymes require the presence of magnesium for their catalytic action,
including all enzymes utilizing or synthesizing ATP (energy in cells). Adult
human bodies contain about 24 grams of magnesium, with 60% in the skeleton.
Magnesium appears to facilitate calcium absorption and is found in fish like
halibut, nuts, cereals, grains, seeds and vegetables (especially green leafy
ones).
Avoid drinking tea and fizzy, carbonated drinks with meals
and steer clear of high protein slimming diets which can all interfere with
calcium absorption.
Vitamin D helps calcium absorption which is vital for strong
bones and also helps maintain a positive calcium balance in women through all
stages of menopause. Several other nutrients, including vitamin C, zinc
manganese and omega-3 are related to bone health in women.
Maintaining a strong
Immune System during the menopause
There is much more to a healthy immune system than just
Vitamin C. Zinc, iron, copper and vitamins C, E and B-complex can all help to
maintain a healthy immune system. Selenium and vitamins A, C and E act through
their antioxidant action, while zinc, magnesium and copper act as co-factors in
antioxidant enzymes.
Immune system
nutrients found in certain foods
Zinc: shellfish, liver, oxtail and corned beef, chickpeas,
pumpkin seeds, nuts, wholegrains and cheese.
Iron: heme-Iron from; meat and fish sources – beef, pork,
lamb, eggs and seafood, (pick red meats that are lean). Non-heme iron from:
green leafy vegetables, spinach, asparagus, broccoli, collard greens, mustard
greens, kale, parsley, cabbage, dried beans and certain fortified foods –
cereals, oatmeal. Dried fruits – apricots, raisins, dates – prunes, figs.
Copper: liver, sesame seeds, raw cashews, soybeans, barley,
raw sunflower seeds.
Selenium: brazil nuts, wheat germ, kidney and liver, oily
fish including tuna, sunflower seeds, lentils, cashew nuts).
Antioxidants
Oxidative stress is caused by an imbalance between the
production of reactive oxygen and a biological system's ability to detoxify or
easily repair the resulting damage, i.e. in tissues. Free radicals can be
created and cause damage to the cell, including proteins, lipids, and DNA.
Free Radicals are an important factor in the ageing process
and are constantly formed in most cells and tissues. They are typically
scavenged by antioxidants such as vitamins A, C, and E; these antioxidants may
help support the body from free radical damage.
Vitamin E is thought to help maintain the heat regulation
capacity of the body and reduce the breakdown of the body's progesterone, hence
it may help to maintain a healthy body temperature as well as have benefits to
the cardiovascular system.
Antioxidant vitamins
found in certain foods
Vitamin A: liver (beef, pork, chicken, turkey, fish),
carrots, broccoli – especially in the leaves, sweet potatoes, kale, butter
,spinach and leafy vegetables and pumpkin.
Vitamin C: colourful fruit and vegetables such as – rose
hips, oranges, kiwi, lemon, berries --like blackberries, blueberries,
strawberries, peppers, sprouts, kale and spring greens.
Vitamin E: avocado, nuts such as almonds or hazelnuts and
seeds. Spinach and other green leafy vegetables. Vegetable oils like sunflower
and olive oil. Wheat germ, wholegrain foods, milk and asparagus.)
Other nutrients for
a healthy menopause
Pantothenic acid (found in whole-grain cereals, legumes,
eggs, meat, and royal jelly) is known to play a role in supporting the function
of the adrenal glands and adipose tissue, which form the body's major sources
of oestrogens after the menopause. Pantothenic acid, along with vitamin B1
(Thiamin) found in: yeast, oatmeal, flax, brown rice whole grain flour (rye or
wheat), asparagus kale, cauliflower, potatoes, oranges, pork liver (beef or
pork), eggs), may also help maintain the action of oestradiol. B vitamins play
an important role in the central nervous system and brain methylation pathways,
helping to maintain emotional balance during the menopause.
Vitamin B6 and magnesium complement each other to help
maintain a healthy mood during the menopause. Moreover, vitamin B12, thiamine,
niacin and folate are essential for a healthy nervous system because the brain
has a special need for them to perform at its best, and is more sensitive to
fluctuations in the body levels of these nutrients.
Vitamin B6: Good sources include meats, whole grain products,
vegetables, and nuts.
Vitamin B12: meat, dairy products and eggs. Vegans may find
it difficult to get enough vitamins B12 so should try to eat foods fortified
with vitamin B12. These may include yeast extracts, certain vegetable stocks,
veggie burger mixes, textured vegetable protein, soya milks, vegetable and
sunflower margarines, and breakfast cereals.
Niacin is essentially found in meat, wheat germ, dairy
products, and yeast.
Folate found in leafy vegetables such as spinach, turnip
greens, lettuces, dried beans and peas, fortified cereal products, sunflower
seeds and certain other fruits and vegetables. Liver and liver products also
contain high amounts of folate.
A number of minerals, including chromium, magnesium and zinc,
along with the vitamin C, B6 and y help to control the balance of glucose in
the body. An imbalance of glucose can be associated with mood swings as are
commonly experienced throughout the day, often resulting in difficulty getting
to sleep.
Vitamins E, A and C plus zinc are important for keeping the
vaginal membranes healthy as the declining oestrogen levels tend to dry up the
vaginal secretions, which in turn affects a woman's normal healthy sex life.
Iodine plays an important role in regulating the body's fat
metabolism. The need for iodine increases with age and it may also help support
a healthy cardiovascular system. (Iodine: sea life, such as kelp and certain
seafood, as well as plants grown on iodine-rich soil)
A well as essential
vitamins and minerals you should try to:
Eat more fibre, in the form of fruit, vegetables and
wholegrains such as: oats, brown rice, bulgur wheat and quinoa. Fibre can help
maintain a healthy cholesterol balance as well as help to prevent constipation
and hence reabsorption of toxins to the body that in turn can make you feel
sluggish.
Typically we consume much more Omega 6 in our diets than
Omega 3 so we could put this if you wish but may not be necessary.
Polyunsaturated fats are classified by their structures into
omega-3s and omega-6s, and you need both types; these are called the essential
fatty acids because you cannot make them in your body and must get them from
your food.
For most of the time humans have been on earth we have eaten
foods containing omega-6's and omega-3's in a ratio of about 2:1. However, over
the last 100 years or so, the ratio has changed to from 2:1 to 10-20:1. Our
diet now includes huge amounts of oils that are extracted from plants and used
for cooking or in prepared foods. These oils (such as corn oil, safflower oil,
cottonseed oil, peanut oil, soybean oil) are primarily omega-6s. We have
decreased our intake of omega-3's, found primarily in whole grains, beans and
other seeds, and seafood. It is therefore advisable to have ample omega-3,
found in cold water oily fish, or in vegetarian sources such as; nuts, seeds,
especially flaxseed (linseed) which is also a form of phytoestrogen, as well as
providing omega-3 oils. Essential fatty acids help support the health of your
cardiovascular system, skin, hair and nails.
Tryptophan, found in proteins such foods such as bananas,
mangoes, eggs, milk, sesame, soya beans and sunflower seeds, which can help
produce serotonin as it is synthesised via tryptophan hydroxylase. Serotonin is
the feel good chemical in your brain and can help to assist in sleep and mood.
Eat little and often to maintain blood sugar levels. Complex
carbohydrates, such as oats, wholegrain bread, brown rice, may help sustain
energy release, as blood sugar levels may have an effect on menopausal
symptoms.
Avoid sugary foods, junk food/ highly processed food, which
can be high in salt and additives as well as sugar which can contribute to
imbalances in blood sugar as well as weight gain.
Eat plenty of fresh fruit, most are rich in potassium to help
support a healthy fluid retention. Fresh vegetables, especially dark leafy
vegetables, which provide micronutrients.
Drink plenty of filtered water, to ensure good hydration and
help maintain body temperature and fluid balance. Soya milk, a good source of
protein, and may also contain phytoestrogens. Freshly squeezed fruit and
vegetable juice. Herbal teas such as red clover.
Limit stimulants such as alcohol, coffee and tea – which can
hinder the absorption of nutrients and produce heat in the body.
Limit or moderate your intake of salt, too much can affect
blood pressure and water retention.
Limit saturated fat – which can affect blood lipid levels,
the arteries and heart health.
Avoid spicy foods and hot foods and drinks and these can
often make menopausal symptoms worse.
Exercise
Keeping physically active during this time of change can help
with many different health aspects; appetite, digestion, weight control,
agility, heart health and bones health – and can have a powerful, positive
effect on emotions, mental health and your love life.
A combination of
these following three types of regular exercise is recommended
Weight bearing exercise, such as brisk walking, running,
tennis, stair climbing, aerobics, helps to maintain bone density, particularly
important at the time of the menopause when falling oestrogen levels can lead
to a lower bone density. Aerobic exercise, which raises the heart rate, is good
for heart health and circulation
Keep supple by doing exercise such as yoga or pilates to help
maintain core stability, flexibility and joint movement.
Aim for 30 minutes per day of something you enjoy.
Positive lifestyle
changes to help with the menopause:
Give up smoking (it's a big risk factor in osteoporosis and
smoking doubles your odds of developing heart disease)
Maintain a healthy body weight and lean body mass
Keep a positive attitude. Get emotional support – chat to
friends or your doctor if necessary.
Stress control – learn to relax, take 30 minutes each day to
do something just for you
Sleep in a cool room
Dress in layers for easier temperature control
Carry a small battery operated hand fan to help to cool down
when needed. A water vaporiser spay may also be helpful, and carrying a small
bottle of cool drinking water.
Laugh and enjoy yourself!
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