making simple lifestyle changes - menopause matters

Making Simple Lifestyle Changes

A guide to lifestyleand dietary measuresthat can help you to be positively natural about menopause.

Positively Natural about Menopause

Pharmacare Europe - Lifestyle Booklet A5 8PP (11-1406)_Layout 2 18/10/2011 15:46

There has never been a better time to manage the menopause naturally. At a

time when Hormone Replacement Therapy (HRT) is no longer considered suitable

treatment for the long term, a wealth of research confirms that the menopause

can be managed naturally without having to take hormones or drugs.

This booklet is designed to give you an overview of a workable programme of

lifestyle and dietary measures you can follow to help ensure a smooth passage

through this transitional stage of your life. Pioneered by Maryon Stewart, founder

of the Natural Health Advisory Service (NHAS), the programme is both simple to

follow and enjoyable.

85 per cent of women report relief from the symptoms of the menopause within

four months of following the NHAS programme. In addition, this scientifically

based natural approach may help to protect our heart, bones and memory in the

longer term.

This booklet contains many simple self-help tips that you can implement.

However, if you would like more help or advice after reading the booklet you will

find contact details for a range of organisations providing access to a wealth of

further information in our booklet Positively Natural about Menopause Directory.

Please email [email protected] for your copy. For further

details of the NHAS programme, read Beat the Menopause Naturally by Maryon

Stewart or visit the website www.beatmenopausenaturally.com.

We hope you find this booklet useful.

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Be Positively Natural about Menopause


The menopause itself is merely the day on which menstruation stops and awoman's fertility comes to an end. The female body, however, goes through aseries of changes leading up to this event. These years are known as theperimenopause, meaning around the time and before the onset of themenopause.

As you enter your forties egg production starts to slow down and levels ofoestrogen, the hormone produced by the ovaries during childbearing years, startto drop.

Usually around the age of 50, as oestrogen levels drop still further, many womenstart to experience symptoms, which can last for months or linger for years.

The Symptoms

Menopausal symptoms can be divided into three main groups:

Oestrogen Withdrawal SymptomsIncluding hot flushes, night sweats, vaginal dryness, loss of libido and urinarysymptoms

Physical SymptomsIncluding aches and pains, irritable bowel syndrome, constipation, fatigue,migraines and headaches.

Mental SymptomsIncluding anxiety, panic attacks, irritability, mood swings, depression, confusionand memory loss.

The Alternative Way

Over the past 20 years the Natural Health Advisory Service has pioneered ascientifically based natural alternative programme to help combat the symptoms ofthe menopause and aid in keeping the heart, bones and memory strong.

The key elements of the programme are:

o A healthy diet rich in phytoestrogens or plant oestrogenso The use of scientifically based 'standardised' dietary supplementso Moderate but regular physical activityo Daily relaxation

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What is the Menopause?


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If the body is not 'firing on all cylinders' because of existing dietary inadequacies

and a stressful lifestyle, it is more likely that menopausal symptoms could be more

of a problem. So while falling oestrogen levels are the main trigger of menopausal

symptoms, following a healthy diet and lifestyle at this time of life is extremely

important.

A diet rich in phytoestrogens - substances similar to human oestrogen which occur

naturally in plants - has been shown to have a beneficial effect on menopausal

symptoms such as hot flushes as well as helping to protect against heart disease

and osteoporosis.

For example, various pieces of research show that Japanese women who eat a lot

of soya, which is rich in a type of phytoestrogen known as isoflavones, generally

do not suffer from hot flushes and other menopausal symptoms. In contrast 80 to

85 per cent of women who eat a typically western diet do tend to experience

symptoms.

Where To Find Dietary Isoflavones

To help alleviate menopausal symptoms, you will need to include at least 40mg of

isoflavone phytoestrogens in your diet every day.

The richest sources of phytoestrogens are soya products, particularly soya milk,

tofu and soya flour and the plant red clover. Other rich sources

of phytoestrogens include organic linseeds - sometimes

known as flaxseeds - green and yellow vegetables to

some extent, sunflower, pumpkin and sesame seeds,

lentils, chick peas, mung beans and other beans.

You can also use standardised dietary supplements based

on redclover or soy to enrich your diet with isoflavones.

Diet Matters


o Eat plenty of nutrient-rich fruit and vegetables.

o Dairy products such as milk and cheese are good sources of calcium for

strong bones. Aim to drink 600ml of milk a day. Use low-fat versions if

watching your weight.

o Nuts and seeds, whole grains, bony and oily fish such as sardines and

pilchards and green leafy vegetables are rich in calcium and magnesium

also needed for healthy bones.

o Include one or two servings of soya in your diet if you can. Go for soya

milks, yoghurts and use as a dairy alternative if you are lactose intolerant.

o Try to drink at least six glasses of water a day. Go for herbal teas and

decaffeinated drinks where possible.

o Cut back on salt in your diet. It encourages fluid retention as well as

calcium loss.

o Avoid spicy food, hot drinks and alcohol as they can aggravate hot flushes

o Try to keep alcohol to a minimum as it tends to reduce the absorption of

good nutrients.

Supplementary Benefits

The menopause is often a time when nutritional cracks start to appear. Dietary

supplements can be a useful way to replace nutrients that time and nature have

removed including magnesium, zinc, B vitamins and essential fatty acids.

In order to alleviate hot flushes and night sweats as soon as possible, the NHAS

programme also aims to restore oestrogen levels through the use of standardised

supplements of natural plant oestrogens taken alongside food sources.

Standardised isoflavone supplements based on soy or redclover that have been

through successful clinical trials are recommended.

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Healthy diet tips


The value of physical activity for a long healthy life cannot be over emphasised,especially at the time of the menopause. As well as increasing energy levels, it canhelp to relieve symptoms of depression, anxiety and insomnia and boost levels ofconfidence, self-esteem and wellbeing.

You should aim to do some form of physical activity for at least half an hour, fivetimes a week. Weight bearing activities, which includes any exercise that putsweight through your bones such as jogging, brisk walking, racquet sports, weightlifting, skipping or even squeezing tennis balls are the best option. They help tostimulate the regeneration of bone tissue and reduce calcium-loss helping toprotect bones against osteoporosis.

Simple measure such as walking up the stairs instead of taking the lift and walkingto the shops rather than jumping into the car or onto the bus can all help increasestamina and have a beneficial effect on the heart.

Sex can also be great exercise and research shows that women who make lovetwice a week suffer fewer hot flushes. Sexual activity also helps to boostcirculation and maintain the health of the vagina, reducing dryness and helping tomaintain good muscle tone.

Exercise Increases: Exercise Decreases:

HDL or 'good' cholesterol LDL or 'bad' cholesterol

Oxygen transport Heart disease risk

Aerobic capacity Blood Pressure

Circulation Body fat percentage

Bone mass density Anxiety

Reaction time/coordination Depression

Wellbeing Stress symptoms

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Get Moving


Too much stress can have a negative effect on health and well being generally andmore specifically can exacerbate menopause symptoms such as hot flushes.Relaxation on the other hand can have very positive results. A 60 per centreduction in the frequency of hot flushes was seen in a study of women givenrelaxation training.

Spending as little as 15 to 20 minutes every day practising the following relaxationtechnique can help to keep hot flushes at bay. Try to find a time without anyinterruptions. Wear loose comfortable clothes and simply lie on the floor or yourbed.

1 Place a pillow under your head and relax your arms and lower jaw.2 Take a few slow deep breaths before you start.3 Then concentrate on relaxing your muscles, starting with the toes on one

foot then the other. Gradually work your way up your body.4 As you do so, tense each group of muscles and then relax them, taking care

to breathe deeply as you relax.5 When you reach your head and your face feels relaxed stay in this position

for around 15 minutes.6 Allow yourself to come out of the position gradually.

More formal methods of relaxation include yoga, massage, creative visualisation,pilates and self hypnosis.

Coping With Hot Flushes

o Taking several slow deep breaths as soon as you feel a hot flush coming on can help reduce their severity.

o Avoid hot drinks and soups as they can aggravate flushing. Alcohol and spicy foods are other triggers.

o Wear several layers of thin comfortable cotton clothing that you can peel off easily as necessary.

o Use lightweight layers of bedclothes and adjust according to the temperature.

o Carry some cool wipes in your handbag at all times.

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Relax It


For further information on coping with menopause using natural products, call 01403 280 860 or visit www.menopauseisoflavones.com


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