Feeding the menopause

This week I have received a special request from a dear, and very talented friend of mine; María José Sesma (if you don't know her you really should check her out, she's incredible!).  MaryJo has asked me to help with nutrition during the menopause, so for all of you facing this new time in life, here are some suggestions I hope will help you through.

The menopause is a highly challenging time of life as it brings many changes with it, and not many of them are welcomed.  Common symptoms include hot flushes, sweating, insomnia, anxiety, impairment of memory, fatigue, fluctuating emotions and weight gain.  There can also be long term consequences which include a decrease in libido, osteoporosis, heart disease and even dementia which are all linked to a reduction in estrogen levels.

The menopause is an unavoidable stage in life which can be a relief for many and a horror for others.  A woman's ovaries stop releasing eggs at some time in her early 50s, and because of this her menstrual cycle will stop.  All the physiological changes she will begin to experiment are largely due to the decrease in estrogen production and the effect this has on other hormones.  Estrogen helps to lift a woman's mood so, when levels drop, she may feel depressed.

Hormone Replacement Therapy (HRT) is available, but some women prefer to try natural remedies or both!  One certainly doesn't interfere with the other so here are some of the natural remedies you might like to consider.

Fatigue:
Avoid foods high in sugar and simple carbohydrates, these cause sharp increases in blood sugar levels but are followed by a sharp dip which can leave you feeling even more tired than you were before.  A better option would be fresh fruit (not juice) or raw nuts.

Hot Flushes:
This is probably one of the worst effects of the menopause.  They pounce when you least expect it and usually when you have just done yourself up for an evening out and the sweat leaves you with your mascara half way down your cheeks and unsightly sweat marks on your smart clothes!  No fun at all...  Stop eating foods that are likely to set off or worsen hot flushes and night sweats such as spicy foods, and other stimulating foods such as coffee, alcohol and chocolate.

Dry Skin:
This is a side effect of the decline in hormones, up your intake of legumes, nuts and seeds such as sunflower, pumpkin and almonds which contain vitamin E, zinc and calcium.  These highly nutritious foods also contain oils which help prevent dry skin and normalize hormone levels.

Depression and Irritability:
Here tryptophan is your friend.  Tryptophan is an essential amino acid which is a precursor to serotonin - the happy hormone.  Serotonin helps moods and may even control sleep regulation and appetite.  Tryptophan rich foods are:

• Seeds and Nuts
• Soy Foods - but make sure they are FERMENTED soy foods
• Cheese
• Lamb, beef, pork and game
• Chicken and Turkey
• Fish
• Shellfish
• Oat Bran and Oats
• Beans and Lentils
• Eggs

There are tryptophan supplements available on the market, however, it would be convenient to carry out a specific blood test to check your amino acid levels before supplementing.

Also, you would be wise to not skip a meal, this way you will keep your blood sugar levels balanced which also contributes to less emotional imbalances.

Anxiety:

Many women find themselves suffering from anxiety when they reach menopause without any apparent reason.  Here you may find it helps to increase your intake of cashew nuts, almonds, cranberries, acai berries and maca root.

Bone Health:

Menopause is a great time for osteoporosis to strike so you really need to be conscious of getting enough calcium.  Now, I am definitely not one to recommend dairy produce in large quantities as it can be counter-productive as far as bone health goes.  Certain foods produce acidity in the body which means the body releases calcium from the bones to lower the acidity level in the body.  So,  you need to increase your intake of alkaline foods such as vegetables (especially green leafy vegetables and broccoli), fruits, seeds, nuts and yogurts.  Also eat foods that are high in magnesium and boron, these are minerals are important for the replacement of bone and therefore help to lower the risk of osteoporosis, such as; apples, pears, grapes, dates and raisins, legumes and nuts.  You may also like to consider a calcium supplement but make sure it also contains magnesium, vitamin E, D and zinc.  It is also very important to exercise as much as possible, especially weight-bearing exercises; walk, run, skip, jump, dance, lift weights...

A big NO NO for bone health is drinking too much caffeine and smoking and you should reduce your intake of sodium and animal protein.  We eat far too much animal protein, you really only need a piece the size of your palm without the fingers and the same thickness as your palm and not at every meal.  So up your intake of veggies and reduce your animal protein intake.

Other helpers:

However, there are other things you may find helpful, supplementing with Evening Primrose Oil is said to relieve the hot flushes and other symptoms of the menopause - several women I know swear by it.  Yoga... yoga is good for just about everything but the exercise and muscle strengthening it provides are brilliant and the health benefits of meditation are second to none.

I hope this is of help!

I can help you improve your health.  If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com

5 NUTRITION MYTHS

Yes, we've all heard how coffee is bad for us, or that milk is essential for strong bones, or eggs are bad for your heart or that saturated fats are bad for us... as with most myths, some are true and others have been... BUSTED!

MYTH Nº 1: YOU MUST DRINK 8 GLASSES OF WATER A DAY = NO
We have been told over and over again that drinking 8 glasses of water a day helps the kidneys to remove toxins, leads to smoother, younger looking skin and prevents cancer.

• There's no evidence to suggest that lots of water improves the kidneys' detox function - what's more, too much water may even decrease the kidneys' ability to filter toxins.
• Studies comparing water consumption and bladder cancer have come up with inconsistent results.
• As far as skin tone goes, one small study did find increased blood flow to the skin after 2 cups of water were ingested but the researchers didn't manage to discover if this improved skin tone.
• If you have a healthy balanced diet and that includes drinking water, coffee, tea and juice you will be sufficiently hydrated.
• There is nothing against drinking as much water as you like (although a huge amount is not advisable), it just isn't a necessity as the myth suggests.

MYTH Nº 2: GREEN TEA AIDS WEIGHT LOSS = HALF TRUE

Green tea was heralded as the healthy way to boost weight loss.  It was publicized that drinking green tea instead of coffee would make people lose body fat to the tune of 10 pounds in six weeks.

• The truth is green tea contains an antioxidant called epigallocatechin gallate (EGCG) which has been shown to boost metabolism and fat burning in lab tests.
• Researchers discovered that subjects in a study burned more energy over a 24 hour period when consuming EGCG plus caffeine than those subjects taking caffeine alone.
• However, when data collected from 13 such studies were analyzed, subjects taking EGCG plus caffeine over a 3 month period lost only 1-3 pounds more than subjects taking placebo.  The difference was so slight it was deemed "not clinically relevant".
• A note of warning:  the long term safety of green tea supplements taken on an empty stomach is in doubt.  In more than 24 cases, it has been linked to liver damage.  It is a better idea to stick with beverages instead of pills.

MYTH Nº 3 MILK IS NECESSARY FOR STRONG BONES = NO

Well we've all heard this one from our childhood - it has been drummed into us from the very beginning.  However:

• On the whole, research has failed to prove that consumers of dairy produce have fewer bone fractures.  6 cohort studies - including one which followed 70.000 nurses over a 26 year period - found that women who drank the most milk had no fewer hip fractures.
• Yes, milk contains calcium, but it isn't very bio available.  Other good sources of calcium are tofu, canned salmon or sardines (bones included) and leafy green vegetables.
• In countries such as Japan and India, where dairy produce intake is low, incidence of bone fractures are also relatively low.  Which tells us that bone health is determined my more than just the amount of dairy products consumed.  Genetics, physical exercise, body size and hormone levels also play an important role.
• Vitamin D is also important to bone health.  We can obtain this from our diet but sun exposure is very important as it has the greatest potential.
• A word of warning: be wary of experts who insist that bone health is impossible without 3 servings of dairy a day.

MYTH Nº 4: FISH OIL PREVENTS HEART DISEASE = YES

Oily fish such as salmon, mackerel, trout, sardines and tuna are rich in Omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), and have been found to be cardio protective.  Studies suggest that they relax blood vessels, reduce blood pressure, prevent abnormal heart rhythms and lower blood fats called triglycerides.

• Omega-3 has also been shown to improve brain function.  So all of us should be eating oily fish at least twice a week.  People with heart disease are recommended to consume twice as much (1.000 mg/day EPA + DHA combined).  To lower triglyceride levels you would need 3.000 - 4.000 mg/day.
• If you are not a great fish eater, fish oil supplements are a good source - however, check the label to make sure you are getting the right dose of EPA+DHA.
• Krill oil has been found to work well as it is water soluble so more readily absorbed by the body.

MYTH Nº 5: EGGS ARE BAD FOR YOUR HEART = NO

In 1984 Time magazine published an article holding eggs responsible for high cholesterol levels which lead to heart disease.

How many times have we been told that to eat eggs every day is dangerous to our health?  Well, since that Time magazine article in 1984, researchers have conducted several long-term cohort studies on eggs and heart disease, collectively following several hundred thousand people.  On the whole, this research has found eggs to be "not guilty" and that eating up to 6 eggs a week seems un-harmful for most healthy people.

• Eggs are associated with high cholesterol.  The majority of our cholesterol is made by the liver, which accelerates production when we consume saturated and trans fats.  However, cholesterol from food doesn't have much impact on cholesterol levels in the blood.  Some people are affected - they are called hyper-responders - studies have shown there can be an increase in HDL or good cholesterol together with LDL or bad cholesterol, this increase in HDL helps offset any increased risk.
• Eggs are relatively low in saturated fat, they also contain unsaturated fats which may be beneficial.  They are also a good source of protein, vitamins and minerals, and they are certainly a healthier alternative to muffins, bagels and sugary cereals.
• However, some people are negatively susceptible to consuming eggs.  Several studies have linked egg consumption to heart disease and premature death, among people who have diabetes, there is no clear reason as to why, so if you are a diabetic it is probably a good idea to watch your intake.
• On the whole, the biggest problem with eggs is how they are cooked - fried is the the least healthy, and what accompanies them; bacon, beans, fried bread, etc..

Danger! Your Sedentary Lifestyle Could Kill You!

Our society has changed - some would say it has advanced for the better and in many ways it has.  New technologies, on the whole, are helping us with day to day chores and making them much quicker and easier.  Computers facilitate office work, machines diagnose illnesses in record time and there are machines that even carry out operations in hospitals, smart phones keep us working for an extra 2 hours a day as we are constantly connected.  None of this is negative except for the impact it is having on our health.

As little as 40 years ago (which isn't long in the great scheme of things), people were far more physically active than they are today.  Cars were a luxury, dishwashers and washing machines were not in every household, lawnmowers had to be pushed up and down the garden and people walked, cycled and took public transport when they did the shopping or going to work or school.  Children played outside everyday until it was dark.

"Modernization" - to give it a name or "progress" has meant that humans in the modern world have become less physically active.  We sit in our cars in endless traffic jams, just to get to our offices where we sit in a chair for 8-9 hours a day looking at a computer screen.  We then get back in our cars to go home before collapsing exhausted on the sofa to watch TV and eat a pre-cooked meal.  Children come home from school and play video games for hours sitting on the sofa.  Don't get me wrong, I am all in favor of computers, dishwashers, washing machines, video games and any modern appliance that makes life easier and more enjoyable.

Everything I have said up until now is nothing we don't already know.  Many people blame new technologies for this newly acquired sedentary lifestyle but the truth is, it's all our own fault.  Your car doesn't stop you from taking exercise, your video game doesn't say "hey you can't go out and play with your friends you have to be inside playing with me!"  The microwave dinner doesn't stop you from eating healthily.  YOU are the only obstacle in your way to better health, and it's a lot easier than you think.

Yes, you will still have to go to the office for 8-9 hours a day or, if you work from home you will still have to complete deadlines and work like you have up until now.  But with a few minor changes you can make a big difference.

But first the bad news... this is so you can understand just what you are letting yourself in for by having a sedentary lifestyle.  Lack of physical activity is one of the leading causes of premature death.  The risk is higher among those who sit still for more than 4 hours a day.  It has been shown to be a risk factor on its own independent of hard exercise and your BMI.  People that sit still for more than 11 hours a day have a 40% higher risk than those that sit still for fewer than 4 hours a day.

Health problems associated with a sedentary lifestyle and lack of physical activity are:

1. Anxiety
2. Cardiovascular disease
3. Mortality in elderly men by 30% and double the risk in elderly women
4. Deep vein thrombosis
5. Depression
6. Diabetes
7. Colon cancer
8. High blood pressure
9. Obesity
10. Osteoporosis
11. Lipid disorders
12. Kidney stones

So, what do you need to do to make sure you stay healthy?

Obviously health eating is a necessity.  All those doughnuts, and prefabricated foods in the office vending machine and on the supermarket shelf are extremely dangerous to your health and that includes the TV dinner on the sofa in the evening!  It may seem difficult at first, but once you get into the habit you'll notice the benefits straight away.  Take fresh fruit and/or vegetables to the office for a snack.  This doesn't mean you are limited to an apple or an orange, other fruits such as melon, pineapple, kiwis, mangos, strawberries, carrot sticks, celery, etc can be prepared at home the night before and taken to work with you.  Cook all your meals from scratch using fresh ingredients and eat lots of fresh fruit and vegetables.  Cut your intake of soft drinks by drinking a glass of water every time you feel like having a soda.  Try and have a healthy lunch - a light salad or bring your lunch from home, it can always be the leftovers from the night before.

While at the office take regular short breaks.  Walk around, or do some stretching exercises at your desk.  If you have to read a report, do it standing up.  Take a walk at lunchtime, even if it's just round the block a couple of times, the fresh air will do you good.

Rethink your schedule.  Could you take public transport to work?  Or walk?  Or cycle?  This will most probably benefit your bank account too!  If you already take public transport to work try getting off the bus or subway one or two stops early and walk the rest of the way.  Joining a gym isn't always the answer - it works for many people but some can't afford it or just don't have the will power to go on a regular basis.  Try and find a sport you love and maybe even get an office team together.

Strangely enough, the more active you are the more energy you'll have, brain function improves and you'll sleep better.  There is nothing better than physical exercise to combat stress.  So forget all those energy drinks you need to get through the day, cut back on caffeinated drinks and you'll reap the benefits.  Green tea has many beneficial properties and is packed full of antioxidants.  Hunger pangs are also one of the first symptoms of dehydration, so before attacking the office vending machine, drink a large glass of water first, if the hunger pangs disappear it was just thirst.

So get active - it is possible