Can foods help menopause?

Question: Can foods help menopause?

I have been struggling with hot flushes and other menopausal symptoms and they are driving me crazy. Are there any foods that can help me feel better?

Marge - About.com User

Answer: The first step to feeling good is to eat a healthy post-menopausal diet with lots of fruits and vegetables, whole grains, low-fat dairy products, lean meats, nuts, seeds, poultry and fish. Get rid of the unhealthy foods too by eliminating excess sugar, saturated fats, trans fats and extra calories from your diet.

Just making basic improvements to your diet may help you feel better, but additional foods and dietary supplements may make menopause easier and keep your bones and heart healthy after menopause.

Soy

Many women believe that the plant-estrogenic isoflavones found in soy help reduce their hot flushes (also known as hot flashes). But should you take soy supplements or add soy to your diet?

While it appears that hot flushes occur less often in women who live in areas where people eat more soy in their diets, clinical research on isolated soy isoflavone supplements is mixed. Many of the studies show the effect is no better than placebo.

Dietary soy is a very healthy source of protein and omega-3 polyunsaturated fatty acids. These fatty acids and are important for heart health and some studies show that the omega-3s may help to reduce the hot flushes. If you want to try soy, adding it to your diet may be more beneficial than taking soy supplements. Try a delicious soy beverage, snack on soy nuts, or use tofu chunks in a healthy stir-fry.

Vitamin E

Researched studies are mixed on the effectiveness of vitamin E for reducing hot flushes in menopausal women, however this fat-soluble vitamin is important for health. You can get plenty of vitamin E from a healthy diet when you eat nuts, wheat germ, seeds, olives, corn and asparagus.

Omega-3 Polyunsaturated Fatty Acids

The best source of these healthy fats is fatty fish like salmon and tuna. Walnuts, canola oil, soy, flax and omega-enriched eggs are also great sources of omega-3s. Why do you need these fats? Omega-3s are important for cardiovascular health and regular consumption may help to reduce your risk of cognitive decline as you age. One study on soy pointed out that omega-3s may help to reduce hot flushes in menopausal women.

Avoid Hot Flush Triggers

Some foods that contain caffeine, spices and alcohol may make hot flushes worse. Try decaf coffee, a little less hot pepper and cut back on alcohol to see if hot flushes improve.

Fiber

A diet rich in fiber is important for healthy digestive system function, keeps your heart healthy and may decrease hot flushes. Make sure to choose 100% whole grain breads and cereals and eat at least five servings of fruits and vegetables every single day. The fruits and vegetables are also chock full of vitamins, minerals and bioflavonoids that keep you healthy and feeling great.

Calcium

You need calcium to keep your bones healthy. Be sure to consume three servings of low-fat dairy products every day. Sprinkle one-eighth of a cup of shredded cheese on your salad or enjoy yogurt topped with fresh fruit and nuts. Dark leafy greens are also a good source of calcium.

Dietary Supplements

Eating a healthy diet is the best way to get the vitamins and minerals you need every day, however taking dietary supplements may be beneficial too. When you buy dietary supplements, you should always follow the label instructions unless you speak with your doctor, a nutritionist or a dietitian first.

• Calcium supplements are important for strong bones
• Vitamin D is crucial for helping calcium get into your body
• Vitamin E supplements may or may not help the hot flushes, but don't take more than 400 IU per day
• Omega-3 fatty acid supplements are great for women who don't eat enough foods high in omega-3 fatty acids.

Sources:

Suzuki R, Rylander-Rudqvist T, Ye W, Saji S, Adlercreutz H, Wolk A. "Dietary fiber intake and risk of postmenopausal breast cancer defined by estrogen and progesterone receptor status--a prospective cohort study among Swedish women." Int J Cancer. 2008 Jan 15;122(2):403-12.

Monroe KR, Murphy SP, Henderson BE, Kolonel LN, Stanczyk FZ, Adlercreutz H, Pike MC. "Dietary fiber intake and endogenous serum hormone levels in naturally postmenopausal Mexican American women: the Multiethnic Cohort Study." Nutr Cancer. 2007;58(2):127-35.

Campagnoli C, Abbà C, Ambroggio S, Peris C, Perona M, Sanseverino P. "Polyunsaturated fatty acids (PUFAs) might reduce hot flushes: an indication from two controlled trials on soy isoflavones alone and with a PUFA supplement." Maturitas. 2005 Jun 16;51(2):127-34.

North American Menopause Society. "Treatment of menopause-associated vasomotor symptoms: position statement of The North American Menopause Society." Menopause. 2004 Jan-Feb;11(1):11-33.

Ziaei S, Kazemnejad A, Zareai M. "The effect of vitamin E on hot flashes in menopausal women." Gynecol Obstet Invest. 2007;64(4):204-7.

Gold EB, Flatt SW, Pierce JP, Bardwell WA, Hajek RA, Newman VA, Rock CL, Stefanick ML. "Dietary factors and vasomotor symptoms in breast cancer survivors: the WHEL Study." Menopause. 2006 May-Jun;13(3):423-33.

Welty FK, Lee KS, Lew NS, Nasca M, Zhou JR. "The association between soy nut consumption and decreased menopausal symptoms." J Womens Health (Larchmt). 2007 Apr;16(3):361-9.

Hickey M, Saunders CM, Stuckey BG. "Non-hormonal treatments for menopausal symptoms." Maturitas. 2007 May 20;57(1):85-9.

Campagnoli C, Abbà C, Ambroggio S, Peris C, Perona M, Sanseverino P. "Polyunsaturated fatty acids (PUFAs) might reduce hot flushes: an indication from two controlled trials on soy isoflavones alone and with a PUFA supplement." Maturitas. 2005 Jun 16;51(2):127-34.

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