Around age 50, the ovaries stop producing estrogen. The adrenal glands (small organs above each kidney) continue to produce estrogen, as does fat tissue. But the ovaries have produced most of the body’s estrogen for decades, and when they quit smoking, estrogen blood levels drop dramatically. Many women go through this change feeling well, both physically and psychologically. However, some women are bothered by the symptoms, including hot flashes, depression, irritability, anxiety, and other issues.
Treating Hot Flashes
A number of herbal and diet supplements claim to relieve the symptoms of menopause. Some studies have shown that black cohosh and soybeans to a lesser extent can help. Trials of vitamin E, dong quai and other such treatments have shown little evidence that they alleviate symptoms, however, this topic still needs a lot of research. Dietary supplements are not regulated by the Food and Drug Administration, and it’s important to talk to your doctor before taking any type of supplement. For women who are considering hormonal supplements, some preparations may be safer than others. Estrogens commonly prescribed by doctors contain significant amounts of estradiol, which is one of the forms of estrogen that is of concern to scientists and many postmenopausal women about the risk of cancer. A different estrogen, estriol, appears to be safer. The best evidence indicates that estriol does not increase the risk of cancer. Plant-based transdermal creams containing estriol and smaller amounts of other estrogen are available without a prescription. Estrogen passes through the skin and enters the bloodstream, reducing symptoms of menopause. Creams containing pure estriol should be prescribed by doctors, not because they are more dangerous (they are not), but because the concentration process qualifies them as medicine, rather than natural preparations. If these creams are used, they should be accompanied by progesterone to reduce the risk of uterine cancer and their use should be monitored by a doctor. Unfortunately, less research has been done on the use of estriol than estradiol.
Eat lots of fruits and vegetables
A diet high in fruits and vegetables can help prevent a number of symptoms of menopause. Fruits and vegetables are low in calories and can help you feel full, so they’re great for losing weight and maintaining your weight. They can also help prevent a number of illnesses, including heart disease. This is important because the risk of heart disease tends to increase after menopause. This could be due to factors such as age, weight gain, or possibly reduced estrogen levels. Finally, fruits and vegetables can also help prevent bone loss. An observational study of 3,236 women aged 50 to 59 found that diets high in fruits and vegetables can reduce bone breakdown.
According to naturopath Dean, author of Menopause Naturally, over 75% of women lack this mineral, which has been depleted in our soils and foods due to modern farming practices and food processing. Menopause could be a great time to start supplementing your intake, as magnesium, “known as the anti-stress and anti-anxiety mineral,” has been shown to reduce hot flashes and increase serotonin levels for your health. improve mood. “Numerous studies have also shown its effectiveness in aiding deeper, more restful sleep,” Dean says. Aim for 700 mg per day of magnesium citrate powder.
Eat more foods rich in phytoestrogens
Phytoestrogens are natural plant compounds that can mimic the effects of estrogen in the body. Hence, they can help balance hormones. It is believed that the high intake of phytoestrogens in Asian countries such as Japan is the reason why postmenopausal women in these regions rarely experience hot flashes. Foods rich in phytoestrogens include soybeans and soy products, tofu, tempeh, flax seeds, flax seeds, sesame seeds, and beans. However, the phytoestrogen content of foods varies depending on the processing methods. One study found that diets high in soy were associated with lower cholesterol levels, blood pressure, and reduced severity of hot flashes and night sweats in women who began to go through menopause. However, the debate continues as to whether soy products are good or bad for you. Evidence suggests that true dietary sources of phytoestrogens are better than supplements or processed foods with added soy protein.
Menopause is a normal part of life, not a diagnosis. And there are healthful, natural ways to manage the changes it can bring. A low-fat, vegetarian diet, combined with regular physical activity, can help women reduce the symptoms of menopause. While hormone replacement therapy increases cancer and heart disease risk, these recommended healthy lifestyle changes actually reduce the risk of these illnesses, as well as other menopause-related problems.