Menopause: Improve well-being with natural means

By Clare E. Urwin

This is the second and last part of a two-part series on the menopause. The writer is a nutritionist and health advisor based in Surabaya. All the writer's articles are interactive and readers are encouraged to ask questions or make comments through the writer's e-mail address, clareu@attglobal.net, or features@thejakartapost.com

SURABAYA (JP): The menopause should be looked upon as an opportunity. It's a time of major transition and places a lot of extra demands on a woman's body. In order to have a smooth passage through this period, she needs to be in really good shape.

Most women spend a great part of their lives putting other people first. Their husbands, children and wider family, as well as work and social colleagues. The menopause is Mother Nature's wake-up call, saying its now time for looking after yourself.

Perhaps other's needs were a priority and you have neglected yourself. At this time, if your body isn't working efficiently because of previous bad dietary and exercise habits, the menopause will be troublesome. Now you should make some overdue changes.

In a way, it can be regarded as self-regulatory. You are forced into taking proper care of yourself, in order to become well and "normal" again. Chances are, you will soon feel healthier, mentally stronger and physically fitter than you have in years. So, make the most of this opportunity.

More than 50 percent of the world's population will one day experience the menopause. This makes it very difficult to understand why such a small amount of information regarding the natural methods of preventing symptoms, is available. Medical intervention seems limited to prescribing either HRT, anti depressants, tranquilizers or sleeping pills.

In fact, it is perfectly possible to overcome menopausal problems and to help prevent osteoporosis, by natural means. A combination of dietary changes, exercise, relaxation and nutritional supplements can alleviate the short term symptoms. Furthermore, these lifestyle modifications will improve any woman's overall well being and long term quality of life.

Diet has a big effect on hormone function. Hormones are made from the foods you eat. Therefore, eating the right food is essential for forming and balancing your hormones.

There are three ways your diet and nutritional state can determine your hormonal balance. 1). The balance of fat and fiber in the diet. 2). The effects of individual essential nutrients 3). The presence of natural estrogen and progesterone compounds in the food you eat.

A high fat, low fiber diet is associated with relatively high levels of circulating estrogen. Usually, for women who eat such a diet, the menopausal symptoms of estrogen withdrawal will be obvious and severe.

So, make the change to a low fat, high fiber diet. This will lower the circulating estrogen levels and help smooth out the highs and lows of hormone fluctuation. It will also reduce your risk of hormonal related cancers in the breast and womb.

Many nutrients are essential, either for producing hormones, or to help the way in which hormones do their job in the body. Deficiencies have to be severe before they have a big influence, but several combined low level inadequacies will have a negative effect on hormone function. You will feel below par and some menopausal symptoms may be distinct.

The main nutrients involved are Vitamin C, Vitamin E and the B Vitamins; plus Magnesium, Iron, Calcium, Zinc and the Essential Fatty Acids. A poor intake in any of these, may result in menopausal problems. Make sure your diet contains enough, and if in doubt, consider supplements.

For instance, hot flashes can be relieved by supplementing 400 I.U. of natural Vit E with additional Vitamin C. Mood swings, depression and insomnia can be helped by a regular B Complex tablet. A magnesium and calcium rich mineral supplement containing zinc may also be advised.

Herbal remedies like St. Johns Wort (Hypericum perforatum) are excellent for aiding depression and improving libido, while Ginseng can help with hot flashes and increase your ability to deal with stress.

Adequate calcium intake during menopause and beyond is essential to prevent osteoporosis. You are most at risk of bone loss for the five years following the menopause. Good sources of calcium are dairy products (low fat ones preferably), calcium- enriched soya milk, dark green leafy vegetables, nuts, seeds, pulses and shellfish.

However, absorption of calcium is affected by too much bran, caffeine, saturated fat, animal protein, alcohol and junk foods in your diet. Conversely, absorption is positively helped by adequate Vitamin D, Zinc and Magnesium. Incidentally, absorption of all the minerals, including Calcium and Zinc, is greatly assisted by eating Vitamin C rich foods at the same time.

Mother nature has given us a number of plant foods which are rich in natural estrogens and can restore and maintain hormonal balance. Plant based estrogens can be found in foods such as soya beans and soya bean products, yams, linseeds, ginseng, celery, green and yellow vegetables, licorice, red clover, and in the herbs dong quai and black cohosh. Include some of these foods in your diet on a regular basis.

Recent studies suggest that replacing progesterone may be as important as replacing estrogen in providing effective relief from menopausal symptoms. A safe solution is to use a natural progesterone body cream.

Exercise is beneficial at all stages in our lives, but it's even more important at the time of the menopause. Not only does exercise improve energy levels and keep your weight stable, but it will also help overcome symptoms like depression, anxiety, insomnia, mood swings, constipation and irritability.

The pay-off is huge. You will have increased confidence, improved libido and just generally feel so much better. As well as protecting against heart disease, exercise also keeps bones strong. Research has shown that weight-bearing exercise helps to stimulate the regeneration of bone tissue by reducing calcium loss.

Aim to exercise four or five times a week for at least half an hour. It's never too late to start. If you are not fit, begin by walking. Soon you will increase your stamina and be able to walk longer and faster. Regularly practicing Kegals (pelvic floor exercises) will strengthen bladder muscles too.

Some stress is good for keeping you mentally alert, but unrelieved prolonged stress will take its toll, both physically and mentally. Stress can affect the hormone cycle, so learning some relaxation techniques is sensible.

Try yoga, massage, meditation, biofeedback or creative visualization. Anything that works for you is beneficial. Spending 15 to 20 minutes relaxing each day will keep the stress levels down and can reduce hot flashes by as much as 60 percent.

Remember that the menopause is not a disease. It's a perfectly natural process. With a proper diet, some additional supplements, regular exercise and frequent relaxation, most of the unpleasant side effects can be minimized or eliminated. Be positive and take this opportunity to get into really good shape for the next part of your life. Good luck.