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Information for Cyprus Expats on the Menopause and Nutrition supplements
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Menopause is a time in a woman’s life between the ages of 40 and 60 when the body stops producing the female hormones estrogen and progesterone. As a result, symptoms like uncontrollable mood swings, hot flashes, weight changes, fatigue and overall discomfort can occur. The good news is that nutrition can help to alleviate a lot of the symptoms associated with it. While it is always important to eat a healthy and balanced diet, research suggests that there are specific nutrients and foods that can help a woman feel better during menopause.
Important Nutrients to Consider:
Vitamin E
Vitamin E has been shown to reduce the frequency of hot flashes. It is known for stabilizing blood vessel function and may reduce hot flashes by preventing the blood vessels from dilating (which causes flushing).
Food Sources: Mustard greens, chard, turnip greens, and sunflower seeds are a few examples.
Magnesium
Magnesium may help decrease stress and promote normal sleeping patterns through its ability to relax and calm the nervous system.
Food Sources: Chard and spinach are two excellent food sources of magnesium.
Calcium
Calcium has been found to reduce bone loss that accompanies the drop in estrogen levels caused by menopause.
Food sources: Low-fat dairy products, spinach, turnip greens, mustard greens, and collard greens.
Omega-3 Fatty Acids
Omega-3 Fatty Acids have been found to reduce risk of heart disease and may help regulate hormone levels.(When estrogen levels drop, women become at greater risk for heart disease.) Some
Food sources: Flaxseed, walnuts and cold water fish, like salmon, cod, and halibut.
Important Foods to Consider:
Soy
Soy is very high in phytoestrogens which can replace or mimic the natural estrogen which is depleted during menopause. Studies have shown that increasing the intake of soy foods, like soy drinks, soy nuts, tofu and miso, can cut the frequency of hot flashes in half. In addition, soy foods have much less fat than their non-soy counterparts, which can be a big help for those trying to lose weight.
Examples of soy foods:
§ Tofu
§ Soy Milk
§ Soy Nuts
§ Edamame
§ Soy burgers or soy hot dogs
§ Soy Ice Cream
Legumes
Legumes also contain phytoestrogens. Although they do not have as many as soy products, they can still help to reduce hot flashes.
Examples of legumes high in phytoestrogens:
§ Lentils
§ Chick peas
§ Peas
Flaxseed
Flaxseed is very rich in a food substance called lignan which acts like estrogen in the body. It is also a good source of omega-3 fatty acids which help regulate hormone levels. One can grind flaxseed in a coffee grinder and sprinkle it over cereals, oatmeal, salads, or yogurt.
Whole Grains and Seeds
Lignans are also find in many other foods like rye, barley, oats, wheat germ, sunflower seeds, and bean sprouts. Eating these foods would be beneficial and add variety.
Yams
Studies are still being done to determine if yams are beneficial during menopause. They contain a chemical which is similar to progesterone (the other hormone that the body stops producing during this time). Since they are high in many nutrients and don’t have any deleterious substances, it couldn’t hurt to give them a try.
Resource: The World’s Healthiest Foods, 2001-2011. Menopausal Symptoms [online] Available at: http://www.whfoods.com/genpage.php?tname=disease&dbid=8
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Updated 17 April 2012
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