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A Natural Passage through Menopause

December 16, 1999 - The current medical view of menopause is that menopause is a disease rather than a normal physiological process. The medical response to the disease is to treat it with drugs. The most popular estrogen drug in the United States is Premarin which contains estrogens derived from the urine of pregnant mares. Other popular estrogen drugs are Estrace and Estraderm. Reports of increases in endometrial cancer (cancer of the lining of the uterus) being linked to estrogen began surfacing as early as 1961. In 1975 and 1976 three studies reported such strong links between estrogen and endometrial cancer that the FDA (Food and Drug Administration) issued a recommendation that pharmaceutical companies place warnings on estrogen package inserts. In response to these studies, doctors began prescribing a progestin (synthetic form of progesterone) called Provera as an adjunct to Premarin to help prevent estrogen-induced uterine cancer. Progesterone, when occurring naturally, counteracts the tumor-stimulating effects of estrogen in the body; it does not, however, reduce the risk of estrogen-induced breast or ovarian cancers. In addition to the increased cancer risks, estrogen and progestin drugs have well-documented side effects such as weight gain, thrombosis (abnormal blood clot formation), nausea, headaches, irritability, fluid retention, increased risk of gallstones, fibroid tumors and adult-onset asthma. Why would women consider taking these drugs? Despite their unpleasant and sometimes dangerous side effects, HRT (hormone replacement therapy) can produce true anti-aging effects such as smoother, firmer skin, better muscle tone, reduced genital atrophy and vaginal dryness and relief from menopausal symptoms such as hot flashes, dizziness and mood swings. HRT has been reported to slow the loss of bone density, help prevent osteopororis, improve memory and the ability to concentrate and support the immune system. Another supposed benefit of HRT is reduced risk of heart disease and strokes. New research, however, is showing that HRT may not be effective in preventing heart disease. According to Ellen Kahmi, Ph.D., R.N and co-author of Cycles of Life: Herbs and Energetics for Women, in a recent interview on WebMD a study called HERS (the Heart Estrogen/Progestin Study), 2,763 women with heart disease were found after four years of HRT to have just as many heart attacks as women not on hormones. During the first year of treatment, more women had heart attacks and other cardiovascular problems than those who were given the placebo. The American College of Cardiology (ACC) discussed at a meeting in March that HRT again showed no protective effect for heart disease. On the other hand, HRT is related to a slight increased risk in deep vein thrombosis and clots in the lungs as well as clots in the cardiovascular system. Is there another, more natural way to achieve the benefits of HRT without the risks? Recent studies show that changes in diet, regular exercise and supplementation with certain vitamins and plant-derived estrogens or phytoestrogens can relieve the symptoms of menopause and protect your heart and bones without the side effects of synthetic hormones. Diet Adhering to a low-fat, high fiber diet with at least 5 to 9 daily servings of fruits and vegetables while limiting animal protein is one of your best defenses against heart disease, stroke, cancer, diabetes, arthritis and cataracts. While you should reduce the amount of saturated fat in your diet, “good fats” such as the Omega 3’s found in flaxseed, flaxseed oil and cold water fish are highly beneficial. Eating several servings a week of tuna, salmon, sardines, herring or mackerel can reduce cholesterol and the risk of heart disease and stroke, relieve the pain associated with inflamed arthritic joints and even combat depression. Animal protein, especially red meat, is high in phosphorous as are carbonated drinks such as colas and other sodas. Phosphorous can cause the excretion of calcium from your bones. Try to limit the intake of animal protein and eliminate sodas if at all possible. For Asian and Latin women, menopause is a relative nonevent, both physically and emotionally. This smooth transition from one age to another is due partly to a culture that values the experience that comes with age rather than fearing it. Researchers attribute the lack of physical symptoms in Asian and Latin women, however, to a diet consisting largely of legumes such as lentils, soy, and chickpeas that are rich in phytoestrogens. Phytoestrogens are plant hormones that are accepted by our bodies because they closely mimic human hormones. They are classified into groups - the flavones, flavanones, flavonols, chalcones, lignans, and isoflavones. The most common types of phytoestrogens are flavones and lignans, the most potent are the isoflavones. Lignans and flavones are found in most cereals and fruits and vegetables. Isoflavones, however, are only found in legumes such as soy, lentils, chickpeas, and beans. Most American women will have modest levels of lignans and flavones in their blood but very low levels of isoflavones. Adding soy to your diet can relieve many of the symptoms associated with menopause. Soybeans are rich in isoflavones and phytosterols. Consuming 300 mg. of soy isoflavones would be roughly equivalent to taking a .45 mg. tablet of Premarin. There is one big difference however, while synthetic hormone replacement has been linked to increasing cancer, studies have shown that Japanese women who eat an average of 30-50 grams of soy a day (150-200 mg of isoflavones) enjoy a relatively low rate of hormone-related cancers. Soy products have been attributed to reducing the risk of breast cancer, lowering cholesterol and protecting the heart. Studies have also shown that the phytoestrogens in soy can help increase bone density and bone mineral content. If you wish to incorporate soy into your diet, you are not limited to soy beans. Soy milk, tempeh, tofu and soy cheese are all rich sources of isoflavones. Exercise The most important effect of regular exercise, especially weight bearing exercises such as strength training and walking, is the increased mineralization of your bones. A study was devised to measure the effectiveness of exercise on bone density. A group of postmenopausal women were given a program of exercise comprising of a fast, one-hour walk three times a week alternating with a one hour series of back extensions and posture exercises two times a week. At the end of the study, the women who followed the exercise program while taking medications to combat osteoporosis showed a 4.4 percent increase in spinal bone density as opposed to the women on medication alone who experienced a bone density increase of only 1.6 percent. Regular exercise has also been shown to reduce the frequency and severity of hot flashes, improve circulation, reduce blood cholesterol levels and relieve stress. Supplements for a Smoother Transition to Menopause Search Health Concerns

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