CW Richmond WUPV | Lifestyle changes can ease menopause symptoms

By Jane Schwartz Harrison, R.D., Staff Nutritionist, myOptumHealth
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Rather than the beginning of old age, menopause is really the start of a new phase in life that can bring fresh opportunities and experiences. At the same time, it can also bring a host of uncomfortable symptoms. These can range from hot flashes and night sweats to sleep problems and weight gain.

Many women look for alternative approaches so they can avoid the complications of hormone treatment. Diet, exercise and/or stress reduction strategies have been shown to be effective or promising, especially for mild to moderate symptoms.

Several small studies have shown the following lifestyle modifications to be helpful:

Eat healthy and exercise
Both obesity and a sedentary lifestyle are linked to increased hot flashes. Because metabolism slows with age, a strategy to maintain a healthy weight and to exercise regularly can be helpful.

Mind your diet
A well-rounded diet filled with nourishing foods can help you shed unwanted pounds and ease mood swings by keeping blood sugars balanced. Healthy foods will also fuel your body with the essential nutrients you need before and after menopause.

• Eat three regular meals with well-timed snacks if needed.
• Include healthy carbs. Go heavy on the veggies, and make sure your diet is rich in fruits, beans/legumes and whole grains.
• Choose lean proteins such as fish, chicken, turkey, small amounts of lean red meat, cottage cheese, tofu and eggs. Low-fat milk and yogurt can help you meet your calcium needs.
• Include some healthy fats such as avocado, olive oil, nuts, seeds and fatty fish.

Get moving
Exercise has been found to reduce stress and depression, improve sleep, help maintain a healthy weight and ease joint stiffness, all common symptoms during menopause.

• Include some type of weight-bearing exercise, such as walking, jogging or dancing. Weight-bearing exercise has also been shown to help keep bones strong.
• Strength training also helps to improve strength and flexibility. This helps maintain muscle tone and keeps the body's joints, ligaments, muscles and tendons mobile.

Reduce your stress
Although most methods are not yet backed by clinical trials, some women report fewer hot flashes when they take part in relaxation activities. Relaxation techniques can also help to promote better sleep and reduce irritability and mood swings. These may include tai chi, massage, meditation or even a leisurely bath. In addition:

• Paced respiration is a technique that has shown the most promise in reducing hot flashes. It involves slow, controlled breathing from the diaphragm when a hot flash begins.
• Yoga may also help ease hot flashes and night sweats, according to one small well-controlled study.

What about herbs and supplements?
There is no end to the number of herbs and vitamins that claim to have the "cure" for menopause symptoms, specifically hot flashes. But most of them are expensive, potentially harmful and/or not backed by scientific research.

Despite numerous studies, most have limitations that make their findings unclear. Though more research is underway, there have so far been no conclusive studies showing that any of the following supplements are helpful for hot flash relief:

• Dong quai
• Black cohosh
• Evening primrose oil
• Licorice
• Ginseng
• Chinese herb mixtures
• Wild yam
• Red clover

The soy factor
Some studies have shown that soy foods and/or supplements offer some relief from hot flashes and other menopause symptoms. Others have found it makes no difference.

• Adding some soy to your diet may be worth a try. Soybeans and soy-based foods such as tofu, tempeh, soy milk and miso are the richest source of isoflavones (the active ingredient in soy). They can be part of any healthy diet.
• Supplements and fortified foods may contain high levels of isolated isoflavones. It is best to avoid these for now, as the long-term effects are unknown.

SOURCES:

• Chattha R, Nagarathna R, Padmalatha V, Nagendra HR. Effect of yoga on cognitive functions in climacteric syndrome: a randomised control study. International Journal of Obstetrics and Gynaecology. 2008;115(8):991-1000. Accessed: 09/16/2009

• National Institutes of Health. NIH state-of-the-science conference statement on management of menopause related symptoms. Accessed: 09/16/2009

• National Guideline Clearinghouse. Treatment of menopause-associated vasomotor symptoms: position statement of The North American Menopause Society. Accessed: 09/16/2009

• Managing Menopause. Paced respiration for hot flushes. Accessed: 09/16/2009