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Menopause
offers opportunity for a lifestyle check
Sept. 21, 2006
Suzanne Havala Hobbs
Women
have a biological milestone they can use to signal the time
for a healthy lifestyle checkup: menopause.
Menopause is a normal developmental stage for women. It’s
the point at which the body begins producing less of the hormones
estrogen and progesterone until menstrual periods finally
stop.
For most women, that happens between the ages of 45 and 55.
What else happens then?
The body’s need for certain nutrients also changes.
The changes are subtle, though. Assuming you’re already
eating well, no major shift in the way you eat is necessary.
Iron needs actually decline, because after menopause, iron
isn’t lost in menstrual blood each month.
The need for other nutrients increases.
Both men and women need more vitamin B12 after the age of
50, because the body may become less efficient at absorbing
it. Calcium, vitamin D, and vitamin B6 (pyridoxine) needs
also increase.
Most of these changes can be accommodated by following standard
advice to eat a diet rich in fruits, vegetables, whole grains,
beans, seeds, nuts, and nonfat milk or fortified non-dairy
alternatives such as soymilk or rice milk. Limit fast food,
junky snacks, rich desserts, meats and high fat dairy products.
Some health care providers may suggest a calcium supplement.
Exercise is more important after menopause, too.
As we age, we need fewer calories to maintain our weight,
and women who aren’t physically active most days of
the week risk gaining unwanted pounds.
Exercise is also important for bone health. The loss of estrogen
with menopause causes the rate of bone loss to increase. Weight-bearing
exercises including walking, dancing, playing tennis, lifting
weights and doing Pilates or yoga can help slow bone loss
and delay or prevent osteoporosis.
Paying attention to diet and exercise is important for another
reason, too.
Estrogen helps protect women from hardening of the arteries,
but after menopause, loss of estrogen raises a woman’s
risk for heart disease to the same level as a man’s.
In fact, heart disease is the leading killer of women.
What about symptoms of menopause, including hot flashes, mood
swings, and insomnia?
For many women, symptoms are disruptive enough to make them
seek relief. Hormone replacement therapy and other medical
treatments need to be individualized, because what works for
one woman may not be appropriate for another.
Various dietary approaches have been suggested for treating
menopause symptoms, but they aren’t proven to be effective
or may be only somewhat useful. They include:
* Soy. Tofu, tempeh, soymilk and soynuts may reduce hot flashes
and help preserve bone mass, but studies are inconclusive.
Avoid supplements containing concentrated soy isoflavones,
because health effects aren’t known. If you want to
make soyfoods a regular part of your meals, go for it. It
won’t hurt, and there may be added benefits if veggie
burgers and soymilk replace meat and high fat milk and you
get less saturated fat in your diet.
* Black cohosh. It’s an herb sold as a dietary supplement
and thought to relieve hot flashes. Initial studies are encouraging,
but it’s too early to recommend it and the long term
safety isn’t certain. Talk to your health care provider
before taking any supplements.
* Decaffeinated tea or warm milk. Some people find a warm
drink helps them relax and fall asleep at night. If you use
nonfat or nondairy milk, it can’t hurt to try.
Some women also find that hot or spicy foods trigger hot flashes,
and alcohol and caffeinated drinks can keep other women from
falling asleep.
Use menopause as a time to reassess your lifestyle –
and the steps you are taking to protect your health.
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