body’s capacity to synthesize appropriate levels of
these two neurotransmitters, folic acid and vitamin
B 12 are thought to have mood stabilizing effects.
Precautions
Supplements and prescription drugs have a lot in
common. Both are used in an attempt to improve
health. But ‘‘natural’’ remedies marketed as ‘‘dietary’’
supplements unfortunately do not have a Patient
Package Insert, the document, required by the U.S.
Food and Drug Administration (FDA) for all mar-
keted prescription medications, that provides vital
information on how to take a drug safely, identify its
negative side effects, and avoid potentially dangerous
interactions with other drugs. Before considering
nutritional supplements for menopause, it is advised
to proceed with caution and consult a healthcare pro-
vider prior to using any supplement.
In their 40s and 50s, women often gain weight,
and they sometimes attribute this gain to menopause.
Midlife weight gain appears to be mostly related to
aging and lifestyle, but menopause also contributes to
the problem. In general, fewer calories are needed after
midlife because less energy is expended. Whether
weight gain is linked to menopause itself and/or age,
the available studies show that weight gain around
menopause years can be prevented by exercise and
diet, by minimizing fat gain and maintaining muscle,
thus reducing body size and burning more calories.
Risks
Nowadays, numerous menopause diets and sup-
plements including mega vitamin supplements and
medicinal creams are commercially advertised as the
cure-all for menopause and its symptoms. While some
may contribute to feeling good, there is a risk of
adverse side effects associated with supplements taken
above recommended level and a lot of uncertainty
concerning their interactions with medications and
hormone replacement therapy. This is why following
a simple, well-balanced diet is presently considered the
best way to reduce menopause symptoms and chances
of developing some of the complications that go along
with menopause, the two most serious being acceler-
ated osteoporosis and heart disease. The advantage of
following a varied diet that includes calcium and vita-
min D is that there are no risks associated with it,
provided that the general health of a woman is good.
Research and general acceptance
There is broad consensus among women’s health
practitioners that a healthy diet combined with regular
physical exercise really does make a difference to alle-
viate the symptoms and side-effects of menopause.
Calcium and vitamin D supplements in healthy
postmenopausal women have been shown to provide a
modest benefit in preserving bone mass and prevent
hip fractures in certain groups including older women
but do not prevent other types of fractures or color-
ectalcancer, according to the results of a major clin-
ical trial, part of the Women’s Health Initiative (WHI).
While generally well tolerated, the supplements are
associated with an increased risk of kidney stones.
Many women also believe thatsoyfoods and the
phytoestrogens they contain can alleviate menopausal
symptoms but research has shown that their benefits
are mild if they occur at all. When phytoestrogens act
as estrogens, they are much weaker than the estrogen
produced in humans. Published studies mostly indi-
cate that increased consumption of phytoestrogens
(soy, linseed) by postmenopausal women is no more
effective than placebo (wheat diet) for reducing
hot flushes. Despite conflicting study results, evidence
strongly suggests that soy can help reduce total and
LDL cholesterol levels.
QUESTIONS TO ASK YOUR
DOCTOR
How will my body change with menopause?
What kinds of dietary adjustments should I make?
Can you recommend a menopause diet?
Are there any specific foods that I should avoid?
Is it safe to take dietary supplements to help my
menopause symptoms?
I’m finding it harder to lose weight now that I’m
older. Does it have anything to do with
menopause?
As I go past menopause, how can my diet help
me achieve the best possible health?
I suffer from hot flashes at night that keep me
from sleeping. Are there any dietary approaches
that can help me have a good night’s sleep?
Are there certain foods that you could suggest to
help with menopause symptoms?
What foods are recommended to slow down
osteoporosis?
I really dislike dairy products. Is there a way to
obtain calcium in other foods or as supplements?
I use hormone replacement therapy. Should I
have a special diet?
Menopause diet