During and after the menopause women experience many physical and emotional changes. Unfortunately, along with the physical changes comes an increased risk of heart disease, osteoporosis, and breast cancer. This is partly due to changes in oestrogen production that occur during the menopause, and also to the types of food eaten in the years leading up to and including the menopause. In other words, what we eat affects our risk of getting certain diseases.

Because the risk of getting breast cancer is related to a woman’s lifetime exposure to the oestrogen circulating in her body, many studies have looked at ways of lowering the oestrogen that is thought to help cancer cells grow. For example, breast cancer cells have oestrogen receptors on their surface where oestrogen molecules can “land” and in some way, help the growth of these cells.

An area of expanding growth and interest is the role that foods with natural estrogens can play in reducing the risk of getting breast cancer and in easing the symptoms of the menopause. These natural estrogens that occur in plants are called phytoestrogens and are found naturally in a wide variety of foods.

Phytoestrogens can have a dramatic effect on the symptoms of the menopause and every woman over 40 should ensure she is getting enough.

 

Phytoestrogens are substances found in food that has a similar chemical structure to the oestrogen your body produces, and this may explain their hormone balancing effect. Studies show that they can not only take the place of natural oestrogens and increase oestrogen levels when they are too low but they can also reduce them when they are too high. As well as helping to balance hormones, phytoestrogens are also thought to have a protective effect on the heart. Studies show they can lower levels of bad cholesterol. In addition, they may contain compounds that can inhibit breast and endometrial cancer (often due to excess oestrogen) fibroids and help with osteoporosis.

 

Phytoestrogens mainly fall into the class of:

 

• Isoflavones – the richest source of all found in legumes, such as lentils and soya beans and chickpeas. There are 2 major forms of isoflavones: genistein and daidzein, both of which are found in soya products.
• Lignans – found in nearly all grains and vegetables with the best source being linseeds.
• Coumestans – found mainly in alfalfa and mung bean sprouts. 

 

In Japan where women have as much as one thousand times higher levels of isoflavones in their diet than the amount found in British and American diets the average age of menopause is 55 compared to 51 in the West. Breast cancer rates are also much lower and they experience fewer menopausal symptoms such as hot flushes and night sweats.

 

There are numerous research papers on the beneficial effects of phytoestrogens and isoflavones on hormone balance at the menopause. In a remarkable study reported in the British Medical Journal women going through menopause had their normal diet supplemented with phytoestrogens and this change in diet reduced the amount of FSH (the hormone which rises at the menopause) to pre-menopausal levels. The effect of the phytoestrogens was strong enough to reduce vaginal dryness and irritation and ease hot flushes. The study demonstrates that phytoestrogens may be crucial in warding off the symptoms of the peri-menopause and easing the transition to post menopause.

 

Although research has tended to focus on soya, which is a fine source of phytoestrogen it is important to note that there are plenty of other forms such as linseeds, whole grains such as brown rice, oats and legumes and chickpeas and lentils. Vegetables, in particular green leafy or cruciferous vegetables such as broccoli, cabbage and brussel sprouts, which have been shown to have hormone balancing and anti-cancer properties, are another great source of phytoestrogens. Other sources of phytoestrogen include herbs such as cinnamon, sage, garlic, hops, fennel and parsley, and seeds including linseeds, sesame, pumpkin, poppy, caraway and sunflower.

 

Note: As well as having a beneficial effect on women it seems that phytoestrogens may also have a protective hormone balancing effect on men. In Japan the death rate from prostate cancer is lower than it is in the West.

 

Take action

There are no firm daily recommended amounts for dietary phytoestrogens because these investigations are in their infancy. The best strategy is to eat a wide variety of foods and include foods that are rich in phytoestrogens.

Try to eat one serving of phytoestrogens a day.  Remember you don’t always have to eat soya; other legumes, such as chickpeas and lentils, are good sources of phytoestrogens too.  You could also take one tablespoon of ground flaxseeds (linseeds) a day.

 

There has been some negativity around soya including problems with thyroid function and Alzheimer’s.  These problems can be avoided if you eat soya in its traditional form, choosing products such as miso, tofu, or organic soya milk, and to avoid snack bars made from raw soya or process soya chunks etc.

 

If you are avoiding processed and refined foods, eating a whole food diet with plenty of vegetables and fruit and making sure you are getting enough healthy fat and protein the chances are you’re be getting enough antioxidants, phytoestrogens and all the other good things you need to help balance your hormones as you go through the menopause and reduce or eliminate any symptoms.  (If you need a bit of extra help then see Black Cohosh on the Resources Page).

Because vegetarians avoid meat products there is a common misconception that a vegetarian diet doesn’t provide enough bone building protein and calcium to keep osteoporosis at bay. But adequate protein and calcium can easily be obtained from vegetarian diets. In fact, studies have shown that since animal products force calcium out of the body, eating meat can actually promote bone loss. In nations with mainly vegetable diets osteoporosis is less common.

In a well-balanced vegetarian diet, the best sources of proteins come from foods like beans and peas, seed and nuts. Tofu is a well known soya bean meat substitute that is high in protein. Other legumes like chickpeas, lentils etc are also good sources of proteins essential for cellular growth and virtually all biological processes. Calcium, essential for bone health, is available in broccoli, some green leafy vegetables, sesame seeds and almonds. Quinoa which cooks like a grain but is actually a first class protein is every useful.  Some vegetarians are happy to eat eggs and these are excellent first class protein. 

 

Choosing a multivitamin and mineral that provides calcium, magnesium, vitamin D (as D3) and boron is a good way to ensure adequate levels of essential nutrients if you’re a vegetarian.  (The one I use in the clinic is called MenoPlus see the Resources Page).

If you’re lucky enough to grab a summer holiday this year or get a couple of relaxing hours or days at the beach there are plenty of things you can do to make sure yourself look and feel your best.

First of all stick with your healthy eating plan when you go on holiday or when you have a lazy day in the sun. Just because food is less familiar on holiday doesn’t mean you have to give up on your diet. Instead use your holiday to try new foods that you haven’t tasted before. You might discover a whole new list of ingredients to experiment with when you get home. While you are on holiday choose sensible, moderate portions most of the time and stick to the 80/20 rule, so you don’t overeat.  Roughly plan your days, including when and where you’re likely to eat. If you’re planning a long, leisurely lunch, then aim to have a smaller dinner. Don’t skip meals otherwise you’ll end up eating more than you normally would when you’re finally faced with food. Wherever and however you’re eating, aim to stick to the same healthy eating rules you follow at home. That means avoiding fried food, filling up on masses of fresh fruit and vegetables, basing 80 per cent of your meals on wholegrain, nuts, seeds, oily fish, nuts, seeds, legumes and keeping processed, fatty and sugary foods, like ice cream, to a 20 percent minimum.

 

If you want to make sure your skin has a radiant glow all summer long drink lots of bottle water – well around 8 glasses a day. Not only will the water fill you up and make you less likely to snack on ice cream and sugary drinks, water is a totally essential ingredient to the body’s many functions. It carries key nutrients into the body and washes unneeded waste out. And according to a German study drinking half a litre of cold water can raise your metabolism by a third within ten minutes of drinking. You probably already know that water can boost your metabolism but to help you remember to drink your quota every day fill a glass bottle or bottles with your quota in the morning and carry them around with you to work. When the bottles are empty you’ve drunk enough.

 

If you have a bottle of cider vinegar lurking in your kitchen cupboard now is the time to get it out and use it. Cider vinegar can help re-alkalise your system, boost your digestion and increase the amount of minerals you absorb from your diet. Mix 1tbsp of cider vinegar with a teaspoon of maple syrup or organic honey and warm filtered water and drink every morning. Cider vinegar also has naturally occurring antibiotic and antiseptic qualities and applied neat it can help heal spots. If you can’t stand the taste of vinegar, lemon juice diluted with filtered water is just as beneficial when drunk first thing in the morning.

 

Appetite often decreases when the temperature rises, so take advantage of it and eat smaller meals. Order a cup of soup instead of a bowl, opt for a starter size portion at dinner instead of a main meal size and if you’re indulging in ice cream, ask for the smallest one possible and leave the cone. You’ll be pleasantly surprised that a smaller portion satisfies hunger just as effectively, and your waistline will definitely thank you.

 

If bloating is a problem try some dandelion leaves. Dandelion leaves are rich in vitamin C and a natural diuretic so they’re great for reducing water retention. Collect some from your garden or park- wash thoroughly and add young leaves to salads, using mature leaves in stews or as extra vegetables.

 

It’s a good idea to lift some weights to give your body some tone and definition in a bathing suit. Don’t panic, I’m not talking about major beefing up through bench-pressing. You can get your strength training in the comfort of your own home with inexpensive dumbbells or books or cans of soup. Exercising with these for 20 minutes or so two to three times a week will help you develop nice muscle tone and keep your bones strong which helps to prevent diseases like osteoporosis.

 

Don’t forget to exercise aerobically as well. Perhaps the best time to do this is before 11 am when the sun isn’t too hot. You need to be aiming for 30 minutes a day – and you don’t have to do it all in one go – running to the bus stop and using the stairs instead of the lift all counts. You may also want to grab a skipping rope and head down to the beach for a great cardio session or better still do your whole workout at the beach where the sand provides extra resistance making you work harder.

 

Bear in mind that the sun can be unforgiving for your skin and hair. Hair becomes extremely dry after swimming in the sea because salt absorbs moisture, leaving once-soft locks feeling rough. Your best bet is to thoroughly rinse hair before and after swimming. Our skin is not meant to stay wet for very long periods and when we’re in the pool or the ocean, skin cells become over hydrated; and when we get out, the cells lose that water immediately, leaving skin dehydrated. To combat this moisture loss, try to shower after swimming and apply a moisturiser while skin is still damp. And it goes without saying that if you’re spending long hours in the sunshine that you need to wear your sunscreen to protect your skin.

 

And finally, if you know you’re going to be heading down to the beach go shopping for a great swimsuit that suits your shape. For a big bust, opt for a bikini top with cups or inner support. For a tummy, maybe try a tankini and if you are worried about your hips/bum, boy leg shorts always look good. Pastel colours suit paler skins whereas bright colours look great on tanned or dark skin. Look for stripes that are vertical rather than horizontal. A matching short skirt can hide wide hips or anything you don’t want exposed in the back. Sheer sarongs are also a great way to give yourself a little more coverage. Look for bathing suits that match your style, compliment your body type and hide any flaws.