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).

Adding flaxseed to your daily diet could help reduce menopausal hot flushes, which are a common symptom of oestrogen deficiency at the menopause.

HRT or hormone replacement therapy is one of the most common treatments for replacing oestrogen in menopause but an increasing number of women are opting out because of side effects and a possible increased risk of heart disease and breast cancer. Researchers have already studied soya as a plant based source of oestrogen and that has been shown to help reduce menopausal symptoms. Now a recent study by the Mayo Clinic in the US suggests another phytoestrogen, flaxseed works as well. In my opinion, anything that eases menopausal symptoms naturally, particularly something as healthy as flaxseeds – which also contain omega 3 – is good news for women approaching menopause. Try drizzling flax seed oil on your salad or add a sprinkling of flaxseeds to salads and snacks. 

These days, there are many good menopause natural remedies and they do offer relief from symptoms, such as hot flushes, weight gain, memory loss, mood swings and loss of libido, but there are also simple and practical things you can do to help with the symptoms of the menopause. Just drinking plenty of filtered or mineral water (6 to 8 glasses a day) and following a simple, healthy balanced diet can go a long way to reducing symptoms and the increased risk of weight gain, osteoporosis, heart disease and cancer the menopause can bring.

Read on for five simple, practical tips on how to improve your diet during the menopause and ensure that you keep feeling great in the years to come!

 

Step One: Make sure your diet is rich in fibre.

 

Fibre is best known for its beneficial effects on digestion but the amount of fibre in your diet also determines how much oestrogen you excrete and how much you store and is therefore very important during the menopause, when fluctuating levels of oestrogen trigger the symptoms of that stage in your life.

 

So ease your symptoms and reduce your risk of heart disease by eating a fibre rich, whole food diet. Whole food means unrefined foods in their most natural form – vegetables, fruits, oats, wholemeal pasta and brown rice – which are naturally bursting with fibre and nutrients to help balance your hormones and boost your metabolism. Whole foods do not contain artificial colourings, flavourings or preservatives. Your body loves whole foods because it gets all that goodness without having to waste energy trying to get rid of all the junk.

 

Whole foods like legumes, soya and nuts and seeds are also fantastic sources of phytoestrogens which have been shown to have beneficial effects on menopause symptoms, in particular hot flushes. (See next month’s issue for a more in depth discussion on phytoestrogens for the menopause.) Fresh vegetables, fruits, wholegrain cereals and breads, legumes (peas and beans) salad, nuts and seeds are also whole foods so eat a good variety of them.

 

Note: If you aren’t used to a fibre rich diet introduce it slowly to give your digestive system and your bowels time to adjust.

 

Step two: Pass on the sugar and the salt

 

Sugar has been linked to numerous health problems including cancer, diabetes and heart disease. Sugar has no nutritional value (it is just empty calories) and goes straight into your blood stream where it raises your blood sugar levels and stimulates the release of insulin. This causes your blood sugar levels to plummet so you crave more sugar which gives you a brief high again followed by a big slump. It’s a vicious circle that can leave you feeling irritable, tired and moody. What’s more, sugar can also overwork your liver and make it unable to process oestrogen effectively causing oestrogen levels to fluctuate which isn’t good news during the menopause.

 

In addition, not only does sugar work against good nutrition and deplete your body of nutrients it can also cause weight gain. This is because sugar that isn’t immediately used up by your body for energy gets converted into fat; something most women don’t want or need. The solution is simple: cut down on your sugar intake.

 

The first step is to cut down on sweets, biscuits, cakes, pies, and other processed foods with added sugar. If you feel your blood sugar level dipping don’t reach for chocolate or sugary snacks that can drive up your blood sugar levels quickly, eat something that can give you a steady release of sugar. Refined foods, like white bread, white rice, instant potato and processed breakfast cereals act like sugar in your system because they lack fibre so it’s always best to stick with whole grains, fresh fruits and vegetables instead to keep your blood sugar levels from sky rocketing.

 

If you want to get a handle on your sugar intake you do need to start checking food labels as sugar is a hidden ingredient in many foods, especially processed ones. It has many different names including the following: brown sugar, corn syrup, dextrose, fructose, glucose, lactose, maltose, molasses, raw sugar and sucrose.

 

When cutting down your sugar intake it’s also important to eat little and often: not only will this keep hunger at bay it will prevent wild blood sugar swings that can trigger symptoms. Aim for a healthy breakfast, followed by a mid morning snack, followed by lunch, a mid afternoon snack and a light supper. You may find it extremely hard to cut down on sugar but once you start cutting back on refined sugar and eating six healthy meals and snacks a day you’ll find that your cravings naturally recede because your blood sugar levels are stable. So pass on the sugar and while you’re at it, pass on the salt too.

 

The more salt you eat the more your body holds on to water, in your tissues to avoid dehydration. So if you tend to retain water the more salt (sodium) you eat the worse your problem gets. A diet high in salt can also increase your risk of high blood pressure. You can’t avoid salt altogether but you can take steps to reduce your sodium intake. Have fun experimenting with spices and herbs until you find those that you like best.

 

Step Three: Get your EFAs

 

Fat is high in calories but if you are approaching the menopause it’s crucial for your health, your skin and your waist line. You just need to make sure you are eating the right kinds of fats, in the right amounts.

 

Saturated fats, found in dairy products and red meats raise your cholesterol and increase your risk of heart disease (which already goes up around the menopause) obesity and some cancers. You also need to avoid hydrogenated fats and oils in the form of fried, oxidised or trans fats found in processed foods, margarines and fast food snacks as well as cakes, sweets and biscuits as they can increase your risk of heart disease and diabetes. But unsaturated fats found in olive oil and essential fats (EFAs) like omega 3 and 6 found in oily fish, nuts and seeds have a protective effect on your heart and will give you healthy hair, skin (less wrinkles) joints and improved brain function.

 

EFAs also help with weight loss because they delay the passage of carbohydrates into your blood stream and keep blood sugar levels stable and insulin levels down. In fact, EFAs are one of the best blood sugar stabilisers around and stable blood sugar levels means less likelihood of fatigue, mood swings, heart disease, depression and obesity.

 

Step Four: Eat good quality protein with every meal

 

A daily protein check is important because protein plays an important role in maintaining your blood sugar balance. If you eat protein with a sugary food it will slow down the conversion of sugar. But this isn’t the only reason why protein is important for women during the menopause. Protein is also crucial for hormone balance and the metabolism of fat so getting enough will help ease your symptoms and risk your risk of weight gain.

 

Our bodies can’t store protein as they can carbohydrate and fat so you need a constant supply. That’s why it is important to eat some good quality protein with every meal but don’t go overboard with the protein. Too much protein isn’t wise because it leaves less room for all the other nutrient rich carbohydrates and fats that we need to balance our blood sugar and boost our energy. A high protein diet can also lead to an increased risk of osteoporosis.

 

So aim to eat some good quality protein with every meal while making sure you also eat nutritious and healthy carbohydrates and fats as part of a varied and balanced diet. Good sources of quality protein include legumes, nuts, seeds, oily fish, whole grains, eggs and quinoa.  Avoid unhealthy sources found in animal products, meat and processed food and ready meals.

 

Step Five: Stock up on antioxidants

 

Antioxidants are a group of vitamins, minerals and unique compounds with incredible health benefits for women approaching the menopause. They fight the damaging effects of free radicals, nasty substances produced by simple body functions, such as breathing, and lifestyle habits, such as smoking, that can wreak havoc at a cellular level and make you more susceptible to heart disease, weight gain, cancer and signs of premature ageing (wrinkles).

 

Fortunately antioxidants can be found in many foods. Foods rich in vitamin C, E and beta-carotene (plant form of vitamin A) all have antioxidant properties as do foods rich in the minerals selenium and zinc. Some important plant chemicals are also antioxidants such as lycopene (tomatoes) bioflavonoids (citrus fruits) and proanthocyanins (berries, grapes and green tea). If you are already eating a whole food diet with lashings of grains, vegetables and fruit your antioxidant intake is likely to be just fine.

 

Do make sure you eat at least five servings of antioxidant fruit and vegetables a day. Fruits and vegetables have been found to prevent a host of diseases by providing essential vitamins, minerals, fibre, and other nutrients, including antioxidants. If you’re not used to eating so many vegetables and fruit a day this can sound daunting, but it really isn’t. One vegetable portion is a mug of raw vegetables or a small cup of cooked. A fruit portion is one medium banana, orange or apple. (Remember when you eat your fruit always eat it with some protein, like a handful of nuts. This is because some fruits, in particular bananas and raisins, can upset your blood sugar levels and trigger mood swings, food cravings and weight gain, if eaten alone.)