Menopause should not be a cause of despair or gloom for a woman. It should be regarded as the time of her rebirth. That is when her creative force and much-coveted wisdom blossom and manifest themselves after years of rich experience, observation, interaction, and exposure to the world. It is a period when her individuality is re-asserted; her spirit re-stimulated; her creativity re-aroused; her intuition honed; her intent clarified; and her ambitions inspired, which allow the productivity of a lifetime experience to surface, making stashed dreams reality.
Unfortunately, menopausal symptoms can sometimes stand in the way of her renaissance by dampening her spirit, sapping her energy, diminishing her motivation, inhibiting her creativity, weakening her resolve, and vaporizing her dreams, thus making her a victim of premature old age. So why should she succumb to such demoralization and not allow herself to reach her full potential, when simple natural approaches can relieve the causes of her misery?
Every wise woman should learn how to handle her health and be in control of her life without resorting to doctors and hormone replacement therapy (HRT), unless it is absolutely necessary to her well-being. HRT can give desired results, but also produce side effects like weight gain, tender breasts, and headaches, and increase risk of heart disease. The decision of taking HRT should be, of course, hers and hers alone but with her doctor’s guidance. Let us see why most women go through disrupting menopause symptoms.
Hormone imbalance and stress are major factors that cause menopausal symptoms, some of which can be devastating to a woman’s life. She can experience fluctuating body temperatures of hot flashes; waking up in the middle of the night soaked in sweat; languishing fatigue; unpredictable temperament; mental confusions; and diminished libido as well as dry skin, and brittle nails and hair. Such physiological changes can result from unstable estrogen and progesterone levels, hormones, which control temperature, metabolism, emotions, mood, bone building, and other functions. Menopausal women experience symptoms in different degrees and for different lengths of time (from one to five years according to the shift in ovary activity, which influences hormones production). The more fortunate ones are those who hardly undergo any of these symptoms. Could that be due to balanced health and healthy lifestyles embraced long before menopausal years?
With understanding, patience, and healthy lifestyles, menopause transition and its symptoms should not be painful or life-wrecking. To prevent hormone fluctuation and its side-effects, natural approaches should be adopted. These include a healthy lifestyle and a balanced nutritious diet, which encompass healing herbs and restriction on inflammatory foods. Let us first discuss hormone stabilizing foods, nutrients, and herbs, and then those that exacerbate menopausal symptoms.
Essential fatty acids (EFA) are important nutrients to balance hormones. Omega-3 fats in flaxseed, hempseed, walnuts and coldwater fish (salmon, sardines) are healing to such symptoms as well as the heart, brain, joints, metabolism, and immunity. They prevent inflammation, the culprit behind many disorders. Omega-6 fats in seeds and their oils slow down aging and improve dry skin, nails, and hair. Olive and avocado oils are important. Flaxseeds are a good source of lignans, a phytoestrogen that balances hormones and alleviates menopausal malaise; reduce “bad” cholesterol and inflammation; and lower chances of breast cancer and bone loss. They are best eaten freshly ground with cereal, yogurt, and smoothies.
Soybean contains phytoestrogens and isoflavones, which reduce hot flashes by binding to the cell’s estrogen receptors and balancing hormones. Japanese women consume three daily servings of soy, miso, and tofu; they have less menopause symptoms than Western women. Due to the recent soy controversy, I recommend having the whole bean instead of isolated isoflavones in supplement form in order to relieve menopausal symptoms.
Legumes (lentils, beans) are good sources of coumestans, phytoestrogens. Coumestans are not as potent as soy isoflavones, but they relieve night sweats. Legumes’ high fiber content improves the digestive process; regulates blood sugar; and encourages the growth of good bacteria in the gut, thus balancing health. To minimize their bloating effect, beans should be soaked overnight and introduced in small amounts at first.
Protein is important to stabilize hormones; reduce mental confusion, and enhance vitality. It aids the liver, fat cells, and ovaries to break down surplus estrogen. Protein from legumes (lentils, beans, peas), fish, lean organic meat, and eggs should be 40 percent of a balanced diet. Protein prevents bloating triggered by refined carbohydrates.
Herbs and seeds like sage, black cohosh, licorice (licorice should neither be taken more than seven days nor in hypertensive conditions), ginseng, wild yam root, fennel seeds relieve symptoms.
Water intake should be increased to cool off hot flashes and night sweats; relieve migraine; and give energy. Water is life.
Daily activity and stress-reducing therapeutic exercises (yoga, tai chi) are important ways of keeping stress hormones under control.
A healthy diet should free from the following inflammatory foods
High glycemic index (GI) foods raise blood sugar and insulin, provoking symptoms. These include refined sugar and carbohydrates (white breads and pasta), soda drinks, and fried potatoes, which exacerbate menopausal disorders like cramps, joint pains, fibroids, and bleeding. High insulin levels disrupt hormones and cause blood vessel inflammation. Sugar over-consumption builds fat around the waist, which aggravates symptoms by increasing estrogens and androgens that worsen inflammation. On the other hand, whole grains, vegetables, and fruits balance sugar and insulin; their fiber slows down insulin release.
Alcohol provokes hot flashes and night sweats; disturbs hormones; and elevates insulin. Caffeine increases stress hormone secretion, disrupting hormonal balance and causing anxiety and insomnia. Replace coffee with green tea and herbal infusions. Spicy food and hot drinks increase hot flashes; so avoid chilies, pungent condiments, and curry spices.
Red meat and dairy have arachidonic acid that converts to eicosanoid fatty acid; both cause cramps and joint pains in susceptible women. Commercial meat and dairy contain growth hormones and pesticides through feedstock, disrupting hormonal balance.
Improving your lifestyle habits with fresh, organic, whole foods, regular activity, and stress management is your best guarantee against menopausal symptoms and disease. Start today before health problems sprout. Let menopause become your debut of a healthy life, energy, productivity, and creativity. Be in control of your health and enjoy it; don’t allow menopause to deter you from living a full exciting life!
— Mariam A. Alireza is a holistic science specialist. Send comments to [email protected]. Log on to arabnews.com for previous articles.