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Menopause
a natural transition
in femininity
By Sherry Torkos, BScPHM
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 he time when ovulation and menstruation cease, and conception is no longer possible is known as menopause. During reproductive years, the ovaries release eggs monthly and produce two main female hormones, estrogen and progesterone. These hormones not only regulate the menstrual cycle and support the body during pregnancy, they are imperative in other areas of health for women.
Estrogen keeps bones strong and healthy, supports skin elasticity, vagina, arteries, and is important for memory and cognitive function. Progesterone is essential for brain and bone health, affects cholesterol levels positively and promotes fat utilization. The ovaries also produce some testosterone to support bone health, muscle mass and govern libido.
Welcomed by some, this phase challenges others; levels of estrogen, progesterone and testosterone wane, causing a variety of physical and emotional symptoms.
Hormonal effects
After menopause, the adrenal glands become the primary source of the much needed hormones. Poor adrenal function and high levels of cortisol can be caused by chronic stress, poor diet, lack of sleep, or excessive caffeine, resulting in inadequate estrogen production causing more severe menopausal symptoms. Estrogen can also be produced in fat cells from androgens. Women with extra fat tissue often experience fewer symptoms due to a reserve of hormones stored in their fat tissue, however, there is more harm being overweight as symptoms can be assisted in other ways.
Hot flashes, night sweats, mood swings, anxiety, foggy head, memory loss, weight gain, vaginal dryness and low libido are primarily caused by deficient or
imbalanced hormones. The severity and duration of symptoms vary greatly among women due to differences in genetics, ethnicity, diet, lifestyle, cultural factors and even attitude.
Xenoestrogens, estrogen-like compounds found in plastics, pesticides and other chemicals, can contribute to hormonal imbalances. The liver metabolizes and processes hormones, including xenoestrogens, but if liver function is compromised by poor diet, drug use, or too much alcohol, its ability to process hormones can become impaired, aggravating symptoms.
A woman’s risk of heart disease and osteoporosis rises after menopause due to declining hormone levels therefore a comprehensive approach to menopause should encompass strategies not only to manage symptoms but also to support heart and bone health.
Menopause management
Hormone replacement therapy (HRT) is no longer recommended for menopause. Several large studies found that it can increase risk of heart disease, stroke,
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breast cancer, and promote cognitive decline and dementia in older women.
The negative effects seen in these studies have been attributed to the use of equine (horse) estrogens and synthetic progestin rather than natural estrogens and progesterone.
An alternative to synthetic HRT is bio-identical hormones. Bio-identical hormones are structurally similar to what the body naturally produces, and are often sourced from plant substances, such as yam. These hormones require a prescription and can be prepared by a compounding pharmacy. Compounding pharmacies have specialized training and equipment for the preparation of various formulations such as creams, capsules and troches. The pharmacist evaluates symptoms, reviews blood and saliva test results, and then works with your doctor to develop a customized prescription.
Strategies to better health
Eat: Vegetables, fruit, whole grains, and legumes provide essential vitamins, minerals, antioxidants, fibre, and
compounds that can reduce the risk of cancer and heart disease and improve overall health. Cruciferous vegetables (broccoli, Brussels sprouts, cauliflower and cabbage) contain compounds that help the liver process hormones while reducing breast cancer risk.
Soy foods (tofu, soy milk, soybeans, tempeh and soy nuts) contain isoflavones (plant-based estrogens) that help minimize menopausal symptoms, offer protection against breast cancer, and
improve bone health. Aim for 2 servings of these foods daily.
Flaxseed, a rich source of fibre, promotes bowel regularity and lowers cholesterol. Lignans in flaxseed may help balance estrogen and reduce the risk of colon and breast cancer.
Fish, nuts and seeds contain essential fatty acids that are important for heart and skin health.
Lifestyle: Manage stress, which affects adrenal gland function, with meditation, massage, yoga and deep breathing
exercises. Acupuncture can reduce hot flashes.
Exercise reduces frequency and severity of hot flashes, improves mood and sleep and protects against heart disease. Weight bearing activities strengthen bones.
Don’t smoke. Smoking can worsen hot flashes and symptoms of anxiety, irritability and depression. It increases risk of heart disease, cancer and osteoporosis.
Embracing the feminine
Menopause is a natural experience. You can enjoy these years and make them the best years of your life with dietary and lifestyle adjustments, while using supplements for symptom relief and to
optimize health. H&L
Sherry Torkos is a pharmacist and author of The Canadian Encyclopedia of Natural Medicine. sherrytorkos.com |
