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Food to counter the blues
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A healthy diet goes a long way in alleviating the results of biological changes caused at menopause, says nutritionist MUMTAZ KHALID ISMAIL
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HORMONAL CHANGES are part of a woman's life. At puberty she begins the menstrual cycle that ushers her into a biologically fertile stage enabling reproduction. Menopause marks an end to it bringing along hormonal change.
Menopause is the term used to indicate the end of the period of possible sexual reproduction, as evidenced by the cessation of menstrual periods. This is absolutely normal and occurs between 45 to 55 years. Menopause does not decrease women's physical capacity, sexual vigour and enjoyment of life. Menopause brings certain freedoms to female life. For example no longer they have to be anxious about the monthly bleeding and birth control. Even then, during this period women undergo a lot of emotional stress. Ovaries stop producing oestrogen and this leads to oestrogen deficiency. This hormonal imbalance may cause short-term symptoms and long-term health risks
Some women experience severe symptoms and others experience nil or limited symptoms or view it as a positive life enhancing process. 50% to 60% of women seek medical help for the short-term symptoms due to oestrogen deficiency associated with menopause. The same strange feeling may occur if the ovaries are removed by surgery due to any cause. Hot flushes and night sweats, vaginal dryness, urinary problem, anxiety, mood swings, depression, tiredness, loss of libido, irritability, loss of concentration, crying spells are some of the short-term symptoms.
Oestrogen deficiency is associated with many long-term changes in the body. Before menopause the oestrogen in the body helps to protect women from certain diseases. After menopause when oestrogen level falls, this protection is lost. For example incidence of heart attack before menopause is much lower compared to their male counterpart where as after menopause incidence slowly increases and after few decades incidence is more among the female. Some of the changes associated with menopause are cardiovascular disease, osteoporosis, Alzheimer's disease, age related muscular degeneration, changes in cholesterol level.
Diet
Keeping to a healthy diet can do wonders for over all vitality and this in turn helps to give you greater resilience against any problems during the menopause. Taking vitamin E rich foods like wheat germ, nuts, eggs, and olive oil may reduce hot flushes. Vitamin A, D, calcium, phosphorous and magnesium can help to prevent osteoporosis. Fish, drumstick leaves, ragi, and dairy products are excellent source of calcium. Avoid eating raw bran, which inhibits calcium absorption and cut down on tea, coffee, which promote the excretion of calcium.
Many women put on weight and increase the blood cholesterol level. To control body weight and blood cholesterol select low fat dairy foods and cut down on saturated fats like butter, cheese, and ghee.
Research has found that substances from plants called phytoestrogens might help to reduce the severity of hot flushes and other symptoms of the menopause. Phytoestrogens, which mimic human oestrogen, are found mainly in soybeans and alfalfa sprouts. Soya bean flour can be mixed with wheat flour for making rotis. Other soy products are soymilk, tofu, and soy sauce. Carrot and beetroot juice is found very use full in menopausal disorders. Oats, corn, barley, brown rice, whole wheat are also excellent sources of phytoestrogens. Regular exercise is essential during this period.
Food items such as spicy foods, pickles, coffee, tea, chocolate, alcoholic drinks, refined products are to be restricted during menopause. This period is to be viewed as a normal stage in a woman's life. However the members of the family must realise that during this stage in the life of a women, she needs lot of attention, care and understanding to make this biological change easy for her.
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