| Physical Effects As you know from our introduction, menopause occurs when the hormonal cycles
that are responsible for regular menstrual periods begin to change. The amounts of these
hormones--the two major ones are called estrogen and progesterone, though others are also
involved--begin to fluctuate and to decrease. The ovaries become less responsive to the
hormones that stimulate the growth of the ova, or eggs, and the ovarian hormones are in
turn produced more irregularly and at lower levels. These changes generally occur over a
period of several years, though some women experience an abrupt cessation of their
menstrual periods.
In addition to the changes in the menstrual cycle, the decrease in hormone levels causes
the breasts and the uterus to become smaller. The lining of the vagina also becomes
thinner and less moist and this, along with changes in the vulva, may make sexual
intercourse uncomfortable. Creams with a small amount of estrogen are available to help
with this problem, though the phytoestrogens discussed above may be just as helpful, and
not just with the problem of vaginal dryness.
Effects on Sex
Some women find that their sex drive increases with menopause while
others experience no change or a decrease in their interest in sex. More interest in sex
is sometimes a result of the permanent removal of the risk of an unwanted pregnancy. The
greater relative amount of the male hormone testosterone-always present in women anyway
and one of the hormones responsible for the sex drive-could also be responsible. A lack of
interest in sex may be an indication that a woman is experiencing some degree of
depression due to this major change in her life. A physician should always be consulted
whenever major changes or unexpected events occur.
What should be taken during menopause
Most women should use some form of contraception during menopause
and for 6
to 12 months after the last menstrual period and should continue to see a gynecologist
regularly. Any menstrual period which occurs six months or more after the last one should
be evaluated by a doctor.
Health risk with synthetic estrogen
The health risks associated with synthetic estrogen are rare but
significant. Medical research studies have shown that there may be a higher risk of
uterine cancer in women who take synthetic estrogen after menopause, though taking
progesterone with the estrogen is thought to reduce that risk.
What to eat then...
All of this makes eating food rich in phytoestrogens very sensible.
As mentioned in our introduction, the isoflavinols in soybeans and soy products are
important phytoestrogens. Asian women, who in general eat much larger amounts of soy
products than Western women, rarely experience hot flashes during menopause. Other sources
of phytoestrogens include anise, black cohosh, fennel, licorice, raspberry, sage,
sarsaparilla, unicorn root, and wild yam root. Some cautionary notes: don't use licorice
for more than 7 days in a row or if you have high blood pressure, and avoid sage if you
have any kind of seizure disorder; there are lots of other choices of useful vegetables
and herbs which can be helpful.
Estrogen helps to prevent arteriosclerosis and osteoporosis, and when estrogen levels drop
the risk of developing these problems rises. Blood cholesterol levels rise and the amount
of calcium taken out of bones is greater than the amount deposited in bones, so they
weaken and are more likely to break easily. Before menopause women need about 1,000mg of
calcium a day, while after menopause women need around 1,500mg of calcium.
The best source of calcium is your diet. Dairy products are perhaps the most widely
consumed source of calcium in the Western world. One cup of milk contains about 300 mg of
calcium and 8 ounces of yogurt around 400 mg.
Many Asian and Mediterranean women are intolerant of a sugar found in milk called lactose,
however, and must get their calcium from something besides milk. Fortunately there are
many other important sources of calcium. Some vegetables which are good sources of calcium
include broccoli, almonds, dried figs, kelp, prunes, rhubarb, seaweed (1710 mg/3 oz),
soybeans (214mg/ 3 oz), sesame seeds, watercress, dandelion greens, amaranth and
chickweed.
Salmon, sardines and other fish are also good sources of calcium.
There is not much difference in the absorption of calcium from the different forms of
calcium you may find in tablet form, but some of the forms contain more calcium by weight
than others. Calcium carbonate is 40% calcium, calcium citrate is 24% calcium and calcium
gluconate is only 9% calcium, though calcium gluconate appears to promote the absorption
of much more magnesium than any of the other calcium forms. Magnesium is an essential
mineral in bone and helps to make bone much stronger. Calcium citrate also increases iron
absorption while milk and other calcium compounds may reduce iron absorption.
Menopause brings with it many changes in a woman's life. With a little planning and
perhaps a few small changes in your diet, poor health, heart disease and osteoporosis do
not have to be among them.
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