Positive change

Jul 8 2002 By The Evening Chronicle

Hot flushes, night sweats, loss of sex drive, mood swings and depression - the menopause comes to all women, usually between the ages of 45 and 55. It spells the end of fertility and can lead to women feeling less feminine. But the change can be controlled with medical help, and also natural means. We spoke to a woman who swears by HRT and two experts on more natural treatments.

Phytoestrogens

With the jury still out on HRT, the Women's Nutritional Advice Service (WNAS), has come up with an alternative plan to combat menopausal symptoms.

The support group has enlisted the help of health writer Maryon Stewart to condense its findings into an easy to follow booklet called Treating Menopause Naturally.

The plan's key elements are a balanced diet rich in phytoestrogens, daily relaxation and moderate but regular exercise.

OESTROGEN levels plummet when our periods go for good, but what many people don't realise is that Mother Nature has created a number of plant foods which contain phytoestrogens. These are similar to the female hormone oestrogen stopping levels getting low and staving off symptoms.

Maryon, author of Cruising Through the Menopause, explains: "Asian women who consume a diet that is naturally rich in a type of phytoestrogen known as soya isoflavones, have lower rates of breast cancer and fewer menopausal problems. In the Japanese language, until recently, there were no words for the term `hot flush'. This is because Japanese women have a soya-rich diet and rarely suffer the adverse symptoms of the change."

One of the best sources of soya is the soya bean, labelled a miracle bean because it contains protein equivalent to that found in animal products.

Soya beans do have a higher fat content than many other plant foods, but contain considerably less saturated fat than animal products, and they do not contain cholesterol.

Research has also shown that phytoestrogens also prevent bone loss, limits the growth of cancer cells, maintaining blood sugar levels and boosts memory powers.

"The menopause brings with it rapid changes and unwanted symptoms which often disrupt life and result in utter misery. But is a lot of exciting research on the subject of naturally occurring oestrogen giving hope to women.

"This means they can manage the menopause without having to resort to drugs or hormones while also protecting their heart and bones", says Maryon.

The richest sources of isoflavones are soya products, particularly soya milk, tofu, linseeds, flaxseeds, lentils, rhubarb, butter beans, chick peas, mung beans, pumpkin seeds, green and yellow vegetables and the herb red clover.

You should aim to eat 100mg of isoflavones daily and Maryon's booklet contains many delicious recipes to meet the requirements.

Not everyone finds it easy to change their diets, so a supplement such as Aria by Licter Pharma might be a good idea, available in health food shops, for nearest stockists call 01628 488006.

Women can receive a copy of Treating the Menopause Naturally by sending a self addressed A5 envelope and four loose 1st class stamp to WNAS, PO BOX 268, Lewes, East Sussex, BN7 1QN. www.wnas.org.uk

Phyto sprinkle

Use in bread and cake recipes or sprinkle over your breakfast cereals, salads and desserts.

1/2 mug almonds

1/2 mug sunflower seeds

1/2 mug pumpkin seeds

1/2 mug of golden linseeds

1) Grind ingredients together in a blender into a coarse consistency and store in a sealed container.

Hormone replacement therapy

Sheila Scott, 48, was robbed of the chance of having more children when she had to have a hysterectomy at the age of just 29. She was married with a young son, Graham, and would have dearly loved to have had more children, but it was not possible.

The operation left her with only one ovary which meant her periods stopped but her hormones were put out of sync, leaving her feeling moody and lethargic.

But five years ago, that all changed when she was put on Hormone Replacement Therapy to combat the menopause and osteoporosis. She now feels fantastic and says the treatment is so life-changing she would be willing to pay for it.

Sheila, from Washington, who works at Almonds and Raisins health food shop, said: "Having my womb removed at such a young age was a big blow because I wanted more children.

"The operation meant that, in my 30s, I suffered hormonal imbalances which left me feeling generally unwell, my hair started to fall out and my nails went very thin. When I hit 43, my doctor decided to put me on HRT because of the onset of the menopause and to help protect me from osteoporosis.

"That was five years ago and I have never felt better. My mood swings disappeared, I didn't lose weight and my libido increased. The only downside of the treatment is that my breast tissue thickened, but I got that checked out and it was nothing to worry about."

Sheila keeps fit doing yoga and believes a healthy diet is important to combat illness.

A recent survey by the Social Issues Research Centre found that, contrary to popular belief, women's lives improve rather than get worse during the menopause, with 65 per cent saying they'd never felt better.

The research involving 200 women between 50 to 60 found that 59 per cent also said their relationships with their family and spouses had improved.

Some 66 per cent on HRT said their ability to pursue a career had improved compared to 45 per cent who were not on the hormone treatment.

About 71 per cent of women on HRT also said their overall health and well-being has been boosted.

Kate Fox, social scientist and co-ordinator of the research institute, said: "The research surprisingly reveals that all aspects of women's lives improved after the onset of the menopause including health, sex, work, travel, energy, career and happiness."

About a fifth of British women take HRT, but up to 60 per cent give it up within a year because of side effects including bloating and headaches or because it aggravates conditions such as epilepsy and high blood pressure.

It has also been linked to breast cancer and is not recommended for women who have a family history of the disease. But on the plus side it slows bone density loss protecting against osteoporosis.

Dr Annie Evans, women's health specialist, said: "One hundred years ago the average age of the menopause was 47, but life expectancy was only 49.

"Now women become menopausal at just over 50, but life expectancy is over 80, so we can expect to spend 20 to 30 years post menopause. So women need to be able to make informed choices that will help them maximise their enjoyment during these years."

Homeopathy

Having the right attitude is the key to confronting and managing the menopause, according to Newcastle homeopath Beth MacEoin.

She has written two books on the subject, including Dynamic Menopause, and has helped scores of women face up to and deal with the change.

She says: "One certainty is that it's inevitable, but if we confront it properly it isn't inevitably negative.

"Having the right attitude and information during the menopause and post-menopause years ensure it is nothing to be afraid of.

"If the symptoms do occur they can be mild, or if they're more severe, there is a whole range of positive healthcare options women can call on to ease them.

"And there is life at the other side of the process.

"The menopause is frightening when the only way you know of handling it is to deny it, but denial can cause a lot of problems."

There are a number of good homeopathic remedies available in high-street pharmacies and health food stores. Women with more severe symptoms may benefit further by seeing a registered homeopath.

Below are a number of homeopathic remedies which are claimed to relieve the symptoms of the menopause:

Beth says: "An over-the-counter homeopathic remedy that can be very helpful for women experiencing a certain sort of hot flush."

Beth says: "This is a good over-the-counter remedy for women who feel low, flat, lacking in motivation and whose libido is zero in the hot flush period."

Beth says: "Another over-the-counter homeopathic remedy, for women who have more problems at night time.

"It's a good one if you yo-yo your way through the night, feeling chilly with the covers up one minute and then having to pull them off the next because you're suddenly boiling."

Beth says: "There are certain foods which should be avoided as they can bring on a hot flush, like spicy dishes and hot drinks like tea and coffee. You may prefer calming herbal teas containing things like camomile or valerian. Or just stick to cool drinks.

"You should eat a large amount of complex carbohydrates, ideally from wholegrain sources and potatoes, with lots of fresh fruit and vegetables - try to go for the recommended five servings a day.

"Eat a moderate amount of protein. Something like sardines, with their bones, are an excellent source of both protein and calcium. Not too much red meat, but include pulses and legumes combined with grains in your diet.

Beth says: "Drink lots of water. A lot of people forget to and suffer from low-grade dehydration.

"Water is also as important as fibre in avoiding constipation."

Beth: "Alcohol can make hot flushes and insomnia worse, so drink moderate amounts only. Anything over the number of recommended units a week can put someone at greater risk of osteoporosis. Dynamic Menopause is published by Hodder & Stoughton at £6.99.