| Menopause… a Time of Change |
| Wednesday, 06 March 2013 10:46 |
|
Menopause is a normal stage of life and is the natural cessation of the menstrual cycle and reproductive years. For most women in Australia, menopause occurs between ages 48 and 53. According to Ruth Trickey, body weight tends to influence the age of menopause: thinner women are much more likely to have an earlier menopause than women who are heavier and being very overweight may delay menopause until well into the fifties. At the time of menopause the female sex hormone oestrogen, produced predominately by the ovaries gradually declines while the adrenals pick up the ‘slack’ and start producing smaller amounts of oestrogen to replace it. The transitional time leading up to menopause is called peri-menopause and this phase can last up to four years. It is characterised by shorter or longer menstrual cycles, heavier or lighter bleeding that is often unpredictable. For many healthy women, their menopause is smooth and easy with very few adverse symptoms. However when menopause transformation is not harmonious, symptoms arise. This week I want to focus on empowering women to create and prepare for a positive menopause experience and in the following weeks I will identify common menopausal symptoms and offer natural solutions and treatments for those. A Positive Lifestyle Studies have found that the wellbeing of mid-life women was related to being physically well, exercising moderately, eating well, having a positive attitude to menopause and feeling happy. The Power of Exercise Moderate exercise of 3 to 5 times per week considerably reduces menopausal symptoms and contributes to elevated mood, bone density, immunity, stress relief and cardiovascular health. If motivation or time is an issue for you, make a pact with a friend to exercise together – the companionship and accountability will keep you on track and keep it fun. The Power of Food What you eat has a direct influence on menopausal symptoms and is believed to contribute to the marked differences in symptoms experience by women from other cultures (especially hot flushes).
The Positive Effects of Phyto-oestrogens Include in your diet foods containing natural oestrogens or phyto-oestrogens (plant oestrogens). Phyto-oestrogens reduce many menopausal symptoms, namely hot flushes and symptoms associated with vaginal dryness. The most common phyto-oestrogens are soy, linseed, red clover and alfalfa. As oestrogen declines the weaker plant oestrogens will bind to the empty oestrogen receptors in your body and prevent typical menopausal symptoms. Linseeds – A Daily Must Have! Let’s revisit the power of the humble linseed… Linseeds are high in lignans, an important phyto-oestrogen. Lignans rely on good levels of bowel flora and as little as 2 heaped dessertspoons of ground linseeds per day can help to reduce symptoms associated with low oestrogen levels (research also shows Lingnans along with other phyto-estrogens have been shown to reduce the risk of hormone-related disease). Add linseed meal to your breakfast in the morning or yoghurt and smoothies for a snack, or try out our “Linseed Hedgehog Truffles”. I came up with this recipe many years ago but have changed it up a bit to include some other great anti-ageing superfoods. We’ll have them in-store today for you to taste and why not try making them yourself – head over to our to our FaceBook page for the recipe. In countries where positive effects have been seen with phyto-oestrogen-rich foods such as soybeans and linseeds, the foods have been eaten as part of the normal diet. So try and include these foods into your daily eating and notice the positive effects you’ll have in the long term. “Because it’s Not a Rehearsal” ©2013 Live Better Naturally Pty Ltd |
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