Food to help with perimenopause and menopause

Well before menstruation ceases (menopause), a woman's hormone levels may fluctuate for up to 10 years, during a phase known as perimenopause. Read on for more information and some foods that may help reduce the side effects of perimenopause and menopause.

A woman in perimenopause still menstruates, but experiences symptoms of diminished estrogen and progesterone levels. During menopause, a woman's body produces fewer reproductive hormones and no longer releases eggs or menstruates.

• Perimenopause and meno­pause symptoms include hot flashes, mood swings, night sweats, insomnia and vaginal dryness.
• Perimenopause occurs as the ovaries gradually produce smaller quantities of female hormones. A lack of ovarian hormones during menopause, or as a result of surgical removal of the uterus and ovaries, halts ovulation (the release of an egg for fertilization) and ends menstruation.
• A woman has completed menopause after not having a period for six to 12 consecutive months.

Consuming foods high in phytoestrogens (natural estrogen-like compounds in plant foods) may ease both perimenopause and menopause symptoms.

• Phyto­estrogens are similar in structure to human estrogen but have milder estrogenic properties.
• Isoflavones, a type of phyto­estrogen in soy foods, may relieve hot flashes and vaginal dryness associated with menopause.
• Epidemiological data indicate that women who consume soy phytoestrogens as a part of their daily diet — for example in such countries as China and Japan — tend to suffer far less from unpleasant menopause symptoms.
• In one recent six-year study of about 1,000 Japanese women between the ages of 35 and 54, researchers found that women who consumed the most soy products experienced significantly fewer hot flashes.
• Researchers believe soy isoflavones may also help reduce the risk for heart disease, a major killer among postmenopausal women.
• After menopause, a woman's risk for heart attack increases tenfold be­cause of declining estrogen levels. To combat this increased risk, a heart-healthy diet is recommended, which emphasizes plant-based meals full of cholesterol-lowering soluble fibre, monounsaturated fats and omega-3 fatty acids.
• Replacing saturated and trans fats with monounsaturated fat helps reduce cholesterol levels and protect against clogged arteries.
• Several studies have found that eating omega-3 fatty acids, which are plentiful in fatty fish and walnuts, may help prevent heart attacks and stroke as well.
• Diminishing estrogen levels during perimenopause and menopause predispose women to osteoporosis.
• To protect against this bone-thinning disease, consume plenty of bone-building calcium and vitamin D, the cornerstones of sturdy bones.
• Studies show that postmeno­pausal women with the highest intakes of calcium and vitamin D have the lowest risk for osteoporosis-related bone loss and fractures.
• To ease the feelings of insomnia and mild depression that frequently accompany menopause, consume foods high in tryptophan, such as milk, poultry and nuts. This amino acid is converted into the brain chemical serotonin, which promotes relaxation and rest. Tryptophan may also help reduce feelings of mild depression.
• Complex carbohydrates, such as beans, potatoes and grains, may be helpful as well because they are believed to enhance the bioavailability of tryptophan in the brain.
• Eating foods rich in B vitamins may help fight the blues; low levels of these vitamins may be linked to depression. B vitamins also foster the production of certain brain neurotransmitters required for restful sleep and a peaceful mood.

In a six-week study, perimenopausal women (age 45 to 55) who consumed 20 grams of soy protein (containing 34 milligrams of phytoestrogens) experienced a significant decrease in LDL ("bad") and total cholesterol, blood pressure and severity of menopause symptoms, including hot flashes.

• Some experts estimate that about 170 to 230 grams (six to eight ounces) of tofu (or 60 milligrams of isoflavones) consumed daily may ease menopause symptoms.

Keep this guide in mind and reduce the side effects of perimenopause and menopause  by adding more broccoli, dairy products, fatty fish, flaxseed, shellfish and soy foods to your diet.