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by Shabi
What you eat influences how you feel on a
daily basis and also lays the foundation for your health in the
postmenopausal years. Researchers are finding that specific foods have a
measurable effect on hormone levels, particularly foods that are rich in
phytoestrogens. Phytoestrogens are plant compounds with mild estrogenic
properties. Although phytoestrogens are estimated as being 50 times
weaker than estrogen, they are helpful for balancing conditions of both
estrogen excess or deficiency. Because they are similar to the hormones
in your body, phytoestrogens bind to receptor sites in the body that
estrogen normally occupies. If you are suffering from the effects of too
much estrogen (which is the cause of many menopausal complaints such
as hot flashes), phytoestrogens help to lower your blood levels of
estrogen. If, on the other hand, you have too little estrogen (which
contributes to osteoporosis), phytoestrogens provide some estrogenic
activity and help to protect against bone loss.
Phytoestrogens are found in abundance in
foods such as legumes, whole grains, nuts, flaxseeds, and apples. The
phytoestrogens in soy are of special interest to researchers because
Japanese women typically have a much easier transition through menopause
than American women, and many experts believe that the Japanese reliance
on soy as a dietary staple is the reason. Another benefit of plant
estrogens is that while synthetic estrogen is related to an increased
incidence of cancer, phytoestrogens appear to decrease the risk of
reproductive cancers. Soy is easy to include in your daily diet in the
form of tofu, tempeh, soy milk, miso, and tamari (a natural soy
sauce). Add tofu or tempeh to sandwiches, salads, pasta dishes, and
stir-fries, and use soy milk on cereal and in beverages. Miso and tamari
are excellent for seasoning soups, stews, and sauces.
Other helpful foods during the menopausal
years include foods rich in omega-3 and omega-6 essential fatty acids,
which help to keep skin, hair, and vaginal tissues healthy and also to
enhance the production of beneficial prostaglandins, which aid in
hormone production. Most women generally get sufficient amounts of
omega6 fatty acids, which are found in nuts, grains, vegetable oils,
and meats from land animals. Omega-3 fatty acids are more difficult to
come by and are critical for maintaining a healthful balance of
prostaglandins as well as for maintaining optimal health. Foods that are
good sources of omega-3 fatty acids include cold-water fish (such as
salmon, trout, and mackerel), flaxseeds, flaxseed oil, and raw walnuts.
Gamma linolenic acid (GLA) is also essential for the production of
prostaglandins. Under ideal circumstances the body makes GLA from
omega-6 fatty acids, but because many factors (including aging),
interfere with the production of this important nutrient many women
suffer from a deficiency. GLA is available in supplements in the form of
evening primrose oil, black currant oil, and borage oil. Take enough
capsules to equal 240 milligrams of GLA daily for three to six months,
and then cut the dosage in half and continue taking the supplement
indefinitely.
Diet is a primary factor in keeping
blood-sugar levels consistent, which is critical for keeping tissues
healthy and preventing degenerative disease. Maintaining stable
blood-sugar levels also helps to prevent fatigue and depression. Eat
frequent small meals and include a moderate amount of protein and
healthful fats such as raw nuts and avocados. Avoid sugar and refined
carbohydrates, which trigger the excessive production of insulin that
causes bloodsugar instability. Dehydration is also a contributing
factor to fatigue, so be sure to drink at least one quart of pure water
daily.
About the Author
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