If you have some of the symptoms of the menopause it’s always a good idea to understand the underlying changes in the body and how certain foods can have effects on hormones. Oestrogen and progesterone are hormones that play an important role in a women’s body. It is the fluctuating levels of these hormones that cause the physical and emotional symptoms of the menopause such as hot flushes, night sweats, loss of libido and sometimes anxiety or mood swings.
Oestrogen is the hormone that regulates the release of eggs from the ovaries. It has some other functions such as controlling bone formation and bone density, vaginal dryness and skin temperature.
Progesterone has a role in preparing the womb for pregnancy and it regulates the lining of the women, the endometrium. This is usually used in combination with oestrogen in HRT medication and UK online doctor Dr Matt can talk you through your symptoms the most suitable options.
Dr Matt can give you a free online consultation and if suitable prescribe all the well-known treatments for hormone replacement therapy such as Premarin, Premique, Prempak-C, Livial, Kliovance, Evorel, Elleste-Solo, Elleste-Duet and Elleste Solo Mx patches. The aim of HRT is to restore hormone levels allowing the body to function normally again.
Although food and exercise are not an alternative to hormone replacement, they can help and foods do impact on our hormones and our physical response in some interesting ways.
Positive and negative foods for the menopause
Many foods are thought to contribute to or worsen discomfort from hot flushes. Alcohol, caffeine, excess sugar, dairy products, meat products and spicy foods all rank among the top foods to avoid.
To understand how sugar can trigger a hot flush in menopause, consider the fact that sugar can set off a stress response in the body originating in the hypothalamus.
A hot flush episode is an increase in heart rate and blip in blood pressure caused by a hormone imbalance in the body. When the body has a lower amount of oestrogen, the part of the brain which controls temperature, called the hypothalamus, is directly affected. The hypothalamus misinterprets the body signals and believes the body is overheating so triggers the “cooling down” mechanism. This is the hot flush.
Some doctors believe it is the acidification effect of alcohol, coffee and certain foods which trigger the same effects through the liver and the blood.
Hot flushes and night sweats are experienced by 50% of women in perimenopause and 75% to 85% of women in post-menopause. Foods may not eradicate the symptoms entirely but they can help.
An excess amount of sugar causes an artificial high source of sugar, which triggers the body to go into a stress response with the assumption that the body is under stress. The stress response originates in the hypothalamus and causes an increase in blood pressure and heart rate, and an increase in blood circulation; all signs of a hot flash or night sweat.
It’s also been noted in some studies that the symptoms occur more commonly in parts of the world with Western dietary habits, indicating that other foods (fibre and perhaps fat) influence hormone concentrations and activity. Clinical trials of the food effects on menopausal symptoms have not been extensive. But here below are the findings from some of the research.
Asian diet for menopause
Some studies have looked at the effect of soy products on menopausal symptoms and found some benefit, although not enough to recommend using soy to treat hot flushes. The theory is that the phytoestrogens in soy (isoflavones) may be acting as oestrogens. The intake of less meat and dairy products and more grains and vegetables in the Asian diet may also be a factor, although this has not been tested.
Other scientists pointed toward the Asian lifestyle as a whole including total diet, exercise, and cultural differences that might explain the differences in vasomotor menopause symptoms.
Other positive foods with a hormone-like response on the body are also worth trying and they’re available alongside vitamins at any health food store.
Like soy, Red Clover contains isoflavones and studies in postmenopausal women have found increases in high–density lipoprotein (HDL), arterial compliance, bone density, and cognitive function in women.
Other evidence suggests that the Black Cohosh may reduce hot flushes. The evidence for this comes from using the Kupperman Menopause Index (a scale of menopausal symptoms which showed a considerable benefit from Black Cohosh compared to a placebo. Unlike the isoflavones that are thought to act as oestrogens, Black Cohosh may act through dopaminergic or serotonergic pathways, or as a selective oestrogen receptor modulator (SERM). You should check the packaging and be aware of possible side effects.
Low–fat diet for menopause
Some evidence suggests that a low fat diet may also be helpful in reducing menopausal symptoms. Although this was not established beyond doubt in clinical trials, the theory is that serum cholesterol and oestrogen levels can be influenced by fat intake. In one US study perimenopausal women following low–fat (approximately 20%) diets scored significantly lower on the vasomotor symptoms subscale (including hot flushes and night sweats) than a control group following a diet containing 30% fat. Remember you are what you eat!
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