MENOPAUSE & DIET

Best Foods To
Treat Menopause Symptoms

Soy

Soy foods contain plant-based estrogens (phytoestrogens) called isoflavones that appear to reduce hot flashes, improve cholesterol, and may decrease bone loss. The North American Menopause Society (NAMS) recommends including soy foods in the diet, rather than soy supplements or other substances with phytoestrogens, to help reduce menopausal symptoms. However, researchers are still working to determine whether soy increases or decreases a woman's risk of developing either breast or uterine cancer.

Flaxseed

Flaxseed contains omega-3 fatty acids and plant-based estrogens (phytoestrogens) called lignans that may help reduce symptoms of menopause, protect against breast cancer, and prevent heart disease. More research is needed to determine the connection between the use of flaxseed and breast cancer in particular.

Calcium

The National Institutes of Health (NIH) and NAMS recommends that postmenopausal women consume between 1,000 and 1,500 milligrams of calcium per day to boost bone mass. Some studies suggest that calcium may be particularly effective when combined with ERT. Foods rich in calcium include dairy, green leafy vegetables, black strap molasses, almonds, and dried beans. If adequate amounts of calcium are not being obtained through the diet, calcium supplements may be necessary. Calcium is available in many forms, but one in particular-calcium citrate-appears to be more easily absorbed from the intestinal tract than other forms.

Vitamin D

Vitamin D, along with calcium, is essential for building and maintaining healthy bones throughout life. In fact, calcium can be absorbed into the body only when vitamin D is present. As levels of vitamin D diminish with age, calcium deficiencies can arise, increasing the risk for osteoporosis and bone fractures. The recommended dietary intake for vitamin D is currently 400 IU per day for women between the ages of 50 and 70 years and 600 IU for those older than age 70. Sources of this vitamin include sunlight, fatty fish, dairy fortified with vitamin D, and supplements. Most women can meet their vitamin D needs with moderate exposure to the sun and with supplements.

Magnesium

Magnesium helps the body absorb calcium. These two nutrients should be taken together in a 2:1 ratio, calcium: magnesium (for example, 1,000 to 1,500 milligrams of calcium and 500 to 750 milligrams of magnesium per day). Rich sources of magnesium include tofu, nuts (particularly Brazil nuts, almonds, cashews, black walnuts, and pine nuts), pumpkin and squash seeds, peanuts and other legumes, green leafy vegetables, wheat germ, soy bean flour, and black strap molasses.

Boron

Boron assists in the proper metabolism (processing by the body) of magnesium. Studies suggest that 1 to 3 milligrams of boron per day is needed to maintain normal levels of magnesium. If normal levels of magnesium are not present, the body is less able to absorb calcium. Menopausal women who take boron supplements, therefore, can boost levels of calcium in their blood, which helps prevent bone loss. Generally, however, adequate amounts of boron can be obtained through foods such as vegetables, nuts, and legumes.

Vitamin K

Studies suggest that 45 milligrams of vitamin K per day may help prevent bone loss. Vitamin K can be found in green tea, turnip greens, broccoli, spinach, cabbage, asparagus, and dark green lettuce. Because this vitamin, in both supplement and dietary forms, helps blood to clot, it must not be consumed by those taking blood-thinning medications, such as warfarin.

Omega-3 Fatty Acids

Preliminary studies indicate that omega-3 fatty acids (in the form of fish oil or flaxseed) help to improve cholesterol levels and decrease the risk of heart disease.

Antioxidants

Antioxidants, such as vitamins C and E, may help women avoid serious medical conditions associated with menopause. For example, studies have shown that over the long term (10 years or more), 250 to 500 milligrams of vitamin C taken one to two times per day decreases the risk of heart disease and increases bone mass. In addition, 400 to 800 IU of vitamin E per day lowers the risk of heart disease and, possibly, other age-related illnesses such as Alzheimer's disease and macular degeneration. Large population studies also strongly suggest that intake of food sources of vitamin E (such as wheat germ, nuts [particularly walnuts, almonds, and hazelnuts], vegetable oil [including canola, corn, soybean, and safflower], spinach, kale, sweet potatoes, and yams) also decreases the risk of a stroke after menopause.

Herbs

The information available to date suggests that menopausal symptoms may be alleviated for some women by using herbs, particularly black cohosh. Symptom improvement is different for each woman, however-some women have a noticeable improvement in symptoms such as hot flashes, mood swings, and insomnia, while others notice no change or only experience relief for a short period of time.

Black cohosh (Cimicifuga racemosa)

Black cohosh is used to relieve symptoms of menopause including hot flashes, irritability, mood swings, and feelings of depression. This herb is considered a safe and effective alternative to estrogen when hormones cannot be used.

Dong quai (Angelica sinensis)

Dong quai, in combination with other herbs, has been used for thousands of years in Traditional Chinese Medicine to relieve symptoms of menopause. While there continue to be reports of improvement in symptoms using this herb, the effect of using dong quai by itself varies from woman to woman. Clinical studies comparing dong quai only to a placebo do not confirm a specific benefit of this herb. In general, however, dong quai is thought to be safe for relief of menopausal symptoms, particularly if hormones cannot be used.

Red clover (Trifolium pratense)

Red clover contains high quantities of plant-based estrogens called isoflavones that may improve menopausal symptoms, reduce the risk of bone loss, and lower the risk of heart disease by improving blood pressure and possibly by increasing HDL cholesterol (the "good" kind of cholesterol).

Asian ginseng (Panax ginseng)

Asian ginseng may be used by menopausal women to reduce stress, improve general well-being, decrease feelings of depression, and enhance memory. This herb is thought to have estrogen-like activities, although not all studies support this assertion.

Wild yam (Dioscorea villosa)

Many women claim that wild yam (when used as a cream) improves menopausal symptoms, particularly vaginal dryness. While this extract has been converted to progesterone in laboratory test tubes, the value of wild yam for menopausal symptoms has not yet been fully evaluated in people or even in animals.

Evening primrose (Oenothera biennis)

Some women report that evening primrose oil diminishes the frequency and intensity of their hot flashes, but these claims have not been proven by scientific studies.

Although the following herbs have not been investigated in clinical studies, a professional herbalist will carefully evaluate an individual woman and may consider prescribing one or more of the following to alleviate symptoms of menopause:

• Licorice (Glycyrrhiza glabra)
• Stinging nettle (Urtica dioca)
• Saw palmetto (Serenoa repens)
• Uva ursi (Arctostaphylos uva ursi) · Valerian root (Valeriana officinalis)
• Angelica root (Angelica archangelica); Purplestem angelica (Angelica atropurpurea)

Acupuncture

Acupuncture enhances the release of endorphins (opiate-like hormones), and preliminary studies suggest that it may improve mood, including feelings of sadness and fear, in menopausal women. It may also help to balance hormones and relieve hot flashes.

Traditional Chinese Medicine

In Traditional Chinese Medicine, or TCM, a woman is not generally referred to as "menopausal." Rather, a practitioner of TCM might say that she exhibits "kidney yin deficiency." TCM is based, in part, on a belief in yin and yang-defined as opposing energies, such as earth and heaven, winter and summer, and happiness and sadness.

The focus of TCM, like many other alternative therapies, is to maintain balance and prevent illness. Therefore, a TCM practitioner would attempt to restore balance in the case of a "kidney yin deficiency" by boosting kidney energy. This is done with a combination of acupuncture, herbs, and other methods of treatment (specific diagnoses and treatments vary from woman to woman).

Menopausal women in China report improvement in mood swings, irritability, anxiety, tension, and depression from TCM remedies, particularly acupuncture.

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