Will Menopause Be A Thing Of The Past

Italy is known for it?s food and fashion but who would have guessed they?d also have the jump on helping women potentially eliminate menopause and it?s associate symptoms using a common over-the-counter supplement ? melatonin.

This is great news for all women, and a huge relief to those trying to decide which side effects to gamble on as a result of only knowing about traditional prescription drug therapies.

A six month watershed study conducted by the Menopause Center at the Madonna Del Grazie Health Institute in Rome Italy, identified a clear relationship between nocturnal melatonin production, a hormone that makes us sleepy, and menopause.

Female subjects between the ages of 42 and 62 were given either a melatonin supplement or a placebo each night for six months. The subjects were either in the stages of perimenopause and experiencing missed menstrual cycles or post menopause and their menstrual cycles had ceased entirely.

Over the course of the six-month study an amazing thing occurred. The subjects who received the daily melatonin supplement resumed menstrual cyclicity. Yes even the women who were post menopausal regained their menstrual cycles.

Symptoms typically associated with menopause such as depression, sleep disorders, hot flushes, fatigue, difficulty concentrating, appetite disorders and tremors related to anxiety and depression were remarkably reversed or significantly improved.

Natural hormone levels were restored to youthful levels and the women receiving the melatonin became fertile again.

These results are nothing short of remarkable. While this is just a single study and should be viewed with that in mind, the potential ramifications are profound. If in fact the chicken-and-egg relationship between the onset of menopause and melatonin are the opposite as previously thought ? that it is the reduction in melatonin that heralds the onset of menopause and not the reverse ? then by simply supplementing with melatonin may completely reverse menopause. At least that is what the results of this study are pointing to.

This would most likely eliminate the need for hormone replacement therapy entirely as a transitional step to menopause since women would continue to produce youthful levels of hormones on their own. It would also greatly impact several segments of the pharmaceutical industry ? anti-depressants, anti-anxiety and non-hormonal osteoporosis drugs that are now being hawked by celebrities like Sally Fields.

Imagine a world where women no longer have to fear fragile bones, or that their careers will be interrupted by the lack of energy or mental clarity suffered during menopause. How about mothers regularly giving birth at 75? Perhaps this will be a reality in the near future. We?ll just have to wait and see.

In the meantime what will be more interesting is how physicians handle this news. This study was published in December of 2005. Will it be repressed or discounted? Remember, melatonin is an over-the-counter sleep aid and doesn?t require a prescription. The pharmaceutical industry wont profit from this potentially wonderful discovery. That is unless they address it as they did the cholesterol-lowering effects of the common B vitamin - Niacin. They created an extended release version of an already perfect over-the-counter supplement called NiaSpan? so that physicians would have something to prescribe. Most physicians are reluctant to recommend over-the-counter supplements citing purity is not guaranteed.

You?ll have to educate yourself about your options when addressing menopause. Melatonin may prove to be a valuable aid for some women and may be worth examining for those of you beginning to see the symptoms of menopause.

* NiaSPan is a Registered Trademark of the KOS Pharmaceutical Company

Carl Lanore is the host of Super Human Radio - an AM Talk Radio show broadcast every Saturday at 12:00 Noon on 1080 WKJK from Louisville Kentucky. The show covers all topics related to human performance, fitness, nutrition, age management, exercise and strength training. Super Human Radio can also be heard on the Internet through Podcast by visiting www.superhumanradio.com or any of the top Podcast directories.

Menopause and Weight Gain - What's the Connection?

Numerous studies have shown that menopause and weight gain go hand in hand. There are probably many different factors that cause weight gain during menopause, but some studies suggest that the weight gain is related to decreased estrogen levels.

Gaining weight is frustrating and health threatening. It can also affect a woman?s sense of well being. A two year study about menopause and weight gain was recently concluded in Australia. 7,270 healthy women between the ages of 45 and 50 were surveyed concerning their weight and their sense of physical and mental well-being. Only half were able to maintain the same weight with which they began the study. More than one third gained 5 pounds or more. Even this small weight change negatively affected the group?s sense of mental well-being. Some sources say that the average weight gain during menopause is 12-15 pounds, if this is true, then it could account for the fact that a woman?s risk of developing heart disease after menopause increases dramatically, approaching that of a man.

Controlling and preventing weight gain during menopause is important for many reasons. During mid-life, a woman?s body tends to change from a pear shape (hips wider than waist) to a shape more like an apple, with the waist approaching the same size as the hips. Abdominal weight gain increases the risk of heart disease. And the American Cancer Society reports that maintaining an ideal weight throughout adult life reduces the risks for many types of cancer. Of major concern for cancer risks is, once again, abdominal weight gain. In menopausal women, this is where the extra pounds usually end up.

In order to try and determine the relationship between menopause and weight gain, scientists have removed the ovaries in lab animals and even one group of monkeys. During peri-menopause, a woman?s ovaries begin to produce less and less estrogen, until they finally stop at menopause. Removing the ovaries from animals simulates menopause in a laboratory setting. In all of these studies, the female animals increased their food intake (in some cases by as much as 67%) and, of course, gained weight. These studies indicate that estrogen (or the lack of it) plays a direct role in appetite. Thus, weight gain during menopause could be caused by decreased estrogen levels.

Drugs for menopause and weight gain control have known risks. Experimental drugs that have an estrogen like effect have been shown to reduce the amount of weight that lab animals gain after having their ovaries removed. However, these drugs also caused cancerous growths in the uterus. Estrogen replacement in menopausal women has been linked to an increased risk of cancer, blood clots, heart disease and stroke, when used for long periods of time. An alternative to synthetic hormones exists in the plant world.

Phytoestrogens, which are plant compounds that have an ?estrogen-like? effect on the body, are being recommended for women to help relieve the symptoms of menopause. Found in soy and red clover, if these plant components can reduce other symptoms of menopause, they may help reduce weight gain during menopause, as well. Undoubtedly, other factors play a role.

It is a known fact that a person?s metabolism changes with age. A woman who is 55 cannot eat the same amount of food that she did when she was 25 (even when levels of physical activity stay the same), without gaining weight. Thus, weight gain during menopause cannot be controlled or prevented without reducing calories and/or increasing physical activity. But, if a woman is making efforts to control her weight and nothing seems to be working, phytoestrogens might help. Adding soy to the diet or replacing higher fat, higher calorie meats with soy products is one way to accomplish this.

Some dietary supplements contain soy isoflavones. Isoflavones are the phytoestrogens found in soy. Use of these supplements may relieve symptoms of menopause and weight gain may be avoided, as well. To learn more about them visit the Menopause and PMS guide website.

Patsy Hamilton was a health care professional for more than twenty years before becoming a freelance writer. Currently she writes informational health articles, focused on women?s issues. You can read more at http://www.menopause-and-pms-guide.com.

Vitamins For Menopause - Naturally!

Are vitamin for menopause treatments effective? Menopause is the transitional period in a women's life where fertility functions begin to shut down and with it come a host of symptoms which in many cases, catch people off guard. So how important are vitamins in the treatment of menopausal symptoms?

The most common treatment for menopause is hormone replacement therapy (HRT). One of the biggest anomalies with this is that women will normally be offered HRT if they are exhibiting symptoms however, in many cases, these symptoms may not be menopause related at all but attributed to other health conditions. In other words, they are aging related.

Vitamins For A Healthy Body

Being prepared for the onset of menopause doesn't mean you need to stand behind a barricade and keep a lookout for it. Keeping your body healthy and ready to manage this natural occurring process is important. Good vitamin intake in association with a balanced diet means you are giving yourself every chance to adjust to menopause when it "arrives." So a vitamin for menopause treatment should be a strongly considered option.

One of the biggest benefits of vitamin supplements is their role in maintaing a healthy bone structure. Recent studies conclude that bone formation can be impaired without adequate levels of vitamin K. Estrogen levels drop during early menopause and findings suggest that vitamin K function is diminished even before bone loss occurs. So in actual fact, the suggestion is that the accepted level of this vitamin is not adequate enough during the initial phase of menopause. Vitamin K has been the subject of a host of studies in relation to menopause and may not yet be completely understood.

Benefits Of Vitamins For Menopause

What is understood though is the function of vitamins such as B, C and E. Vitamin B has long been known as an active combatant against symptoms of stress and reduced energy levels. A good B complex can aid in the recovery from energy depletion and other related symptoms.

Vitamin E has "scored many bouquets" for having an effect on the incidence of hot flushes. It has also been found useful in aiding vaginal dryness, a common complaint of menopause. Vitamin E has a further multiplication benefit when taken in conjuction with some mineral nutrients.

The benefits of vitamin C have long been known, particularly in the area of treatment for illnesses such as colds and flus however, it has also been effective in reducing incidence of hot flushes in menopausal women as well as having the ability to promote elasticity in the skin. This has a added benefits in both preventing and also treating vaginal dryness.

Maintaining a healthy disposition long before menopause is even a factor can only be helpful in transitioning this natural stage of life. A vitamin for menopause treatment should be a strong option and one you should discuss with your health physician. There are many vitamin products on the market today and they are not all created equal. You may have to probe deeper than just settling for those you see on the supermarket shelves and perhaps consider products not available in the mainstream shopping arena.

Recognize the onset of menopause and it's symptoms along with menopause news and reviews at:http://www.infomenopause.com

Many Alternative Treatments for Menopause are Safe and Effective

Because of the health risks associated with hormone replacement therapy, many women seek alternative treatments for menopause. Menopause facts are fairly well known, decreasing levels of estrogen in the years leading up to and during menopause cause a number of frustrating symptoms. Some women only experience mild discomfort. Most women experience hot flashes. Some women have night sweats, mood swings, vaginal discomfort, decreased libido, bladder control problems, trouble sleeping, racing heart, headaches and other aches and pains. Dropping estrogen levels can trigger irritability, anxiety, aggressiveness and tearfulness. And, in some cases, women experience their first encounter with major depression.

Finding alternative treatments for menopause that address all of these symptoms may be difficult. It may be easier to look at each symptom individually.

Hot Flashes

The menopause facts accumulated over years of study and research indicate that the majority of women experience hot flashes during menopause. The face and chest feel flushed and warm. The back of the neck feels hot. Increased sweating often occurs. Hot flashes that occur at night are referred to as night sweats and do not appear to be as common as hot flashes, but no recent surveys have been conducted concerning these menopause facts, even though it is a commonly held belief.

A number of alternative treatments for menopause related hot flashes have been examined for safety and effectiveness. These include acupuncture, nutrient therapy, phytoestrogen supplementation (soy isoflavones, red clover), stress reduction therapy and herbal remedies. The concern expressed by researchers at the Rosenthal Center for Complementary and Alternative Medicine is that, as of 2003, none of the phytoestrogens and herbal remedies that show promise had been evaluated for long term use. However, numerous studies in the last three years have supported the safety and effectiveness of black cohosh for relief of hot flashes.

Just one example is the study performed by the Department of Obstetrics and Gynecology, National Center of Excellence in Women?s Health, Chicago, IL. Researchers evaluated accumulated menopause facts from over the years and concluded that ?Black cohosh appears to be one of the most effective botanicals for relief of vasomotor symptoms (hot flashes and night sweats)... Many other botanicals have limited evidence to demonstrate safety and efficacy for relief of symptoms related to menopause... Health care providers should discuss these issues with their patients so they can assist them in managing these alternative therapies...? July 2006

Bladder Control Problems

Alternative treatments for menopause that address the issue of bladder control problems involve exercises to increase pelvic muscle strength, gradually increasing the bladder?s capacity and reducing caffeinated and artificially sweetened beverages.

Decreased Libido

Decreased libido may be related to painful intercourse because of vaginal dryness or changing hormonal levels. According to the menopause facts from a recent PubMed search, not all women experience a decreased sex drive during menopause. In fact some experience an increase in sex drive because the risk of pregnancy has passed and the complication of monthly cycles, birth control and other factors make them feel more relaxed. In other words, decreased libido is not a foregone conclusion.

If you have experienced a decrease in your sex drive and are looking for alternative treatments for menopause that can improve sensitivity, vaginal secretions and increase libido, please visit the Menopause and PMS guide.

Patsy Hamilton was a health care professional for over twenty years before becoming a freelance writer. Currently she writes informational articles focused on women?s health for the Menopause and PMS Guide. Visit us at http://www.menopause-and-pms-guide.com

Severe Menopause Symptoms Affect Some Women's Relationships

Most women experience hot flashes and other relatively minor symptoms. Some women suffer from severe menopause symptoms that affect their quality of life, their relationships, their jobs and their overall health. Bleeding during menopause or the time leading up to it may be irregular.

Women may skip periods for months in a row, only to be surprised by one at the most inconvenient time. Some women experience very heavy menstrual bleeding during the years leading up to menopause, which is technically when a woman has not menstruated for 12 consecutive months.

Sometimes, when a woman is experiencing severe menopause symptoms like irritability, depression or mood swings that are affecting her relationship with her family or her co-workers, her doctor will recommend hormone replacement therapy. Hormone replacement therapy may also be recommended for women who are experiencing signs of osteoporosis, vaginal dryness causing painful intercourse and night sweats that are interrupting normal sleep cycles.

As menopause approaches, the ovaries begin to produce less of the hormone estrogen. Needed during a woman?s reproductive years to thicken the lining of the uterus, estrogen also influences the body?s ability to absorb calcium and use it for rebuilding bones and keeping them strong. It has an influence on cholesterol levels, keeping them normal. And, it is responsible for maintaining the vagina. Without estrogen the walls of the vagina become thin and dry. This can lead to painful intercourse, vaginal tearing and bleeding during menopause after or during sex.

Estrogen taken alone increases a woman?s risk for cancer of the endometrium, which is the lining of the uterus. Taking progesterone decreases that risk by causing the endometrium to be shed each month or monthly bleeding during menopause. After taking estrogen and progesterone continuously for several months or more depending on the woman, monthly bleeding during menopause may be lessened or stop completely.

Although hormone replacement therapy was the treatment of choice for moderate to severe menopause symptoms for many years, the Women?s Health Initiative study indicates that the risks may outweigh the benefits. The benefits, other than relieving severe menopause symptoms, are believed to be a reduced risk of osteoporosis, colon cancer and heart disease. But, the study concluded that long-term hormone replacement therapy actually increased the risk of heart disease, breast cancer, blood clots and stroke.

In estrogen only therapy, which does not cause bleeding during menopause, there is an increased risk of endometrial cancer, blood clots and stroke, but there appears to be no increased risk of breast cancer or heart disease. Because of the risks, hormone replacement therapy is not recommended as often, nor recommended for long term use. Women who have a family history of certain types of cancer may be discouraged from using it at all. Women who have had breast cancer are generally discouraged, as well.

Since many women can not take hormone replacement therapy or choose not to, researchers have evaluated some of the herbs and plants that were used historically to relieve hot flashes and other more severe menopause symptoms. Black cohosh, among others was found to be effective. To learn more about black cohosh and other alternatives to hormone replacement therapy, please visit the Menopause and PMS Guide.

Patsy Hamilton was a health care professional for over twenty years before becoming a freelance writer. Currently she writes informational articles focused on women?s health for the Menopause and PMS Guide. Visit us at http://www.menopause-and-pms-guide.com

Perimenopause Symptoms and Solutions

Have you recently noticed that you?re gaining weight around your abdomen or mid-section, you?re not as energetic as you once were, your periods are somewhat irregular and you simply have an overall feeling of ?blah?? If so, there?s a good chance that you?re experiencing symptoms of perimenopause (the transitional period leading to menopause). In fact, hormone fluctuations during perimenopause can result in many of the symptoms you?re noticing.

As with many women?s conditions, the onset of perimenopause can affect every woman differently, and symptoms can range from being very mild and hardly noticeable, to extremely severe and uncomfortable. Common symptoms of perimenopause include hot flashes or night sweats, difficulty sleeping through the night, weight gain (especially around the mid-section), vaginal dryness, mood swings or depression and feelings of confusion. Most women don?t experience all symptoms associated with perimenopause, but it?s quite likely that you?ll notice at least some changes occurring as you approach menopause.

Believe it or not, there are remedies available to reduce these symptoms, resulting in a much more comfortable and even enjoyable transition as you enter the menopausal years. If you?re like many women, there?s a good chance that you?ll want to do all you can to reduce the severity of your symptoms by making a few simple lifestyle changes. For instance, if you?re experiencing hot flashes, try to avoid triggers that can contribute to the frequency and/or severity of this uncomfortable symptom. Many women have reported that consuming hot or spicy foods, alcohol and caffeine can bring on hot flashes. Also, if you?re feeling stressed or simply find yourself in a warm room you may notice that there?s a greater likelihood that you?ll experience hot flashes. If this is the case, do what you can to avoid these triggers. If you can, try to get into a regular exercise routine, as physical activity and exercise have been shown to reduce the incidence of hot flashes.

If you?ve noticed that your sleep patterns are no longer patterns at all, but instead broken and interrupted periods of restless sleep, there?s a good chance this can be blamed on your declining hormone levels as well. If you want a good night?s sleep (and who doesn?t?) it?s a good idea to get at least 30 minutes of physical activity each day. Don?t, however, do so near your bedtime. Similarly, you?ll want to avoid smoking, consuming large meals and working right before you turn in for the night. It?s recommended that you keep your bedroom dark, quiet and cool so that you?re more likely to stay asleep once you?ve gone to bed. If you should happen to wake during the night, it?s a good idea to get up and read until you?re sleepy enough to fall back to sleep.

If you?ve experienced mood swings associated with premenstrual syndrome (PMS), there?s an increased chance that you?re sensitive to hormone changes and will, therefore, probably notice some moodiness and memory problems as you begin to experience symptoms associated with perimenopause. Staying active and getting a sufficient amount of sleep will certainly help to alleviate these symptoms. Not only has exercise been proven to reduce or eliminate several perimenopausal symptoms, but it has been my own personal savior as I began gaining weight, experiencing night sweats and becoming moody and lethargic. When I began a regular exercise routine, one which included weight bearing exercises, the overall improvement in my physical and emotional states was absolutely astonishing.

Of course, some women will simply need to turn to other solutions to eliminate or lessen the severity of perimenopause symptoms. Vitamin E and some herbs have been known to reduce the incidence and severity of hot flashes. If you should choose to consider vitamins and herbs to assist with your symptoms, it?s a good idea to work closely with someone who is quite familiar with herbs and vitamins to ensure that you adjust your dosages as needed.

Hormone replacement therapy can help women who are experiencing more severe and difficult symptoms of perimenopause. As with many treatments, hormone therapy poses some risks, in addition to the possible benefits. It?s best to discuss the benefits and risks of hormone therapy with your doctor so that you?re better able to make a well-informed decision regarding this treatment. If you should decide to use hormone therapy, try to use the lowest dose that helps you, and for the shortest period of time needed.

Remind yourself that this can be the start of a wonderful period in your life. Treat your body well and the results will include a healthy, beautiful and energetic you.

Susan Megge is the founder of www.40isbeautiful.com, a website designed to assist mature women as they approach and experience menopause. Susan, a health and fitness expert, started experiencing symptoms of menopause several years ago and researched various avenues to deal with these symptoms naturally. This led to her discovery that menopause can be a very manageable, and even wonderful time in a woman's life. Susan Megge is the author of "Being Beautiful Beyond 40", a book dedicated to helping women to be inspired, confident and beautiful as they approach menopause.

Hot Flashes Are The Most Common Symptoms Of Menopause - But Relief

Hot flashes are symptoms of menopause, but may begin several years before menstruation actually stops and can last for several years afterwards. A hot flash may occur at any time of the day, but there are certain triggers that can worsen the severity and increase the frequency.

Doctors do not know exactly what causes hot flashes. They are considered a ?vasomotor? symptom, because dilation of the blood vessels and changes in circulation are involved. They are believed to be directly related to decreasing estrogen production by the ovaries, a natural part of the aging process. Since, estrogen replacement therapy relieves hot flashes; lack of estrogen is probably the cause.

When a hot flash occurs at night, usually referred to as night sweats, it can interrupt a woman?s sleep, leading to insomnia, decreasing energy levels and overall sense of well being. A recent study indicates that the majority of peri-menopausal women do not feel that hot flashes affect their quality of life as much as emotional changes and mood swings, but mood swings sometimes trigger hot flashes. When a person is angry or frustrated, body temperature raises and anything that raises body temperature can trigger a hot flash.

Sometimes referred to as hot flushes, these sudden changes in body temperature are not believed to threaten a woman?s health. No medical treatment is required, unless they happen frequently, are severe or disruptive to a woman?s life. Most women can get relief by using an herbal supplement called black cohosh. This herb was used historically by Native American healers to correct symptoms related to hormonal imbalances, to help regulate menstrual cycles, as a diuretic and a mild sedative.

Research has shown that women get as much relief from hot flashes when using black cohosh as they do from estrogen replacement. It is highly recommended for women who can not risk estrogen replacement therapy, because of previous cancers or other concerns. Because, the Women?s Health Initiative found that the health benefits of hormone replacement therapy do not outweigh the risks, most doctors no longer recommend this treatment unless numerous symptoms are present and are severely impairing a woman?s ability to function, her relationships or her quality of life. Black cohosh, on the other hand, is being recommended more and more.

There are a number of substances that can trigger hot flashes. Experts advise women to avoid caffeine, salt, alcohol and nicotine. Spicy foods can also bring on a hot flash. For more information about the symptoms associated with menopause and ways to relieve them, please visit the Menopause and PMS Guide.

Patsy Hamilton was a health care professional for over twenty years before becoming a freelance writer. Currently she writes health related informational articles for the Menopause and PMS guide. Please visit www.menopause-and-pms-guide.com to learn more about menopause and premenstrual syndrome.

 

What Is The Best Diet During Menopause - The Answers Are Here

What is the best diet during menopause? Many of the answers are related to phytoestrogens and menopause symptom relief. It may all seem a bit redundant, but I wanted to provide as much information as I could in an easy to understand format. There are so many factors to consider when designing a diet for menopause. The truth of the matter is that this is a health diet that can be used in the years leading up to menopause, follows the recommendations of the American Heart Association and the American Cancer Society and can be easily followed for life.

What is the best diet during menopause to prevent osteoporosis?

Low fat sources of calcium, include milk, yogurt and cheese, but can also be found in non-dairy foods, such as fish, spinach, broccoli, kale, some legumes and soybean products. Whenever the subject of phytoestrogens and menopause comes up, you will usually see references to soy isoflavones, which brings us to the next question.

What is the best diet during menopause to relieve hot flashes?

Hot flashes are related to decreasing levels of estrogen. Some plants have compounds that have estrogen-like effects on the body. These compounds are called phytoestrogens. It is believed that the effectiveness of black cohosh for relieving hot flashes is related to the phytoestrogens in the plant. It is known that soy isoflavones are phytoestrogens and menopause symptoms like hot flashes may be relieved by increasing or adding soy into a woman?s diet.

What is the best diet during menopause to prevent weight gain?

Low in fat, rich in complex carbohydrates like vegetables, fruits, whole grains and low in simple carbs like sugar, white bread, white rice, etc...

What is the best diet during menopause to improve sleep?

Soy (again) comes out close to the top for its high tryptophan content. Tryptophan is an amino acid that aids the body in the absorption of protein and the production of serotonin. Serotonin transmits signals among nerve endings in the brain and body and is important in regulating sleep cycles. Increasing foods in the diet that contain tryptophan can improve the quality of your sleep. Other than soy, the best dietary sources of tryptophan are chicken breast, yellow fin tuna, beef tenderloin, lamb loin, turkey breast, halibut, shrimp, salmon and snapper. However, beef tenderloin and lamb loin are high in fat and both the American Cancer Society and the American Heart Association recommend that you avoid red meat. Studies have shown that carbohydrates increase serotonin levels, as well, which may be why women crave simple carbs during PMS.

What is the best diet during menopause to increase energy?

We need carbohydrates for energy. Although most of the recent research has focused on the effectiveness of phytoestrogens and menopause relief and many of the popular diets are ?low-carb?, if you do not get enough complex carbohydrates in your diet, then you will be tired. When you are tired, you are more likely to grab something sweet. This will backfire and you will end up even more tired. The whole thing becomes a vicious cycle. It is also important to make sure that you get enough B-complex vitamins in your diet. Broccoli, cauliflower and other cruciferous vegetables are good sources of B vitamins. Cottage cheese is another good choice.

What is the best diet during menopause to improve mood?

This question leads back to tryptophan, carbohydrates and possibly phytoestrogens. Anything that increases levels of serotonin improves mood. It is not only important in regulating sleep cycles, but mood, as well. Studies have shown that it also affects appetite and may help women avoid gaining weight during and after menopause.

What is the best diet during menopause, overall?

Expert opinions do not always agree when it comes to phytoestrogens and menopause and research is on-going. At this time, all of the research indicates that dietary sources of phytoestrogens are safe and effective. Experts do agree that for overall good health during menopause and throughout life, the best diet is low in fat and rich in ?nutrient dense? foods, which are foods that contain lots of vitamins and minerals, but not a lot of calories. The best food selections are soy (found in meat-less burgers, tofu and many other items, including flour), chicken breast, turkey breast, tuna, shrimp, salmon and other fish, broccoli, cauliflower, spinach, kale and other fruits and vegetables of all kinds. Oatmeal and other whole grains, wild rice, nuts and seeds.

Go easy on the salt. Limit your caffeine. A recent study showed that women who drink four or more caramel colored sodas (coke, pepsi, etc) per week have more osteoporosis than women who don?t. Don?t smoke, limit alcohol and watch the spicy foods. Alcohol, caffeine, salt and spicy foods can all trigger hot flashes and worsen their intensity. For the answers to more questions about diet, vitamin supplements, phytoestrogens and menopause, please visit the Menopause and PMS guide.

Patsy Hamilton was a health care professional for over twenty years before becoming a freelance writer. Currently she writes health related informational articles for the Menopause and PMS guide. Please visit www.menopause-and-pms-guide.com to learn more about menopause and premenstrual syndrome.

Early Menopause Signs/Symptoms Can Be Relieved

Early menopause signs, symptoms and complaints vary from one woman to the next, as does the age at which a woman begins to experience them. Menopause symtoms can be frustrating or challenging, but a positive attitude helps.

According to a survey conducted in September of 2006 by Johns Hopkins the menopause symtoms that significantly affect a woman?s assessment of her quality of life are mood changes and feeling tense. The women who participated in the study were asked about hot flashes, vaginal dryness, sore joints, bladder control problems and headache, but, interestingly, the majority of the women did not feel that these symptoms affected their quality of life.

Mood changes that are commonly reported as early menopause signs, symptoms and complaints include increased feelings of frustration, irritability and sadness. Some women even experience mild depression for the first time in their lives. Women who have had problems with depression or anxiety in the past are even more susceptible to becoming depressed once again.

Doctors, scientists and researchers are not sure what causes depression during menopause. It could be related to changing hormonal levels. Women have a higher risk than men of experiencing a major depressive period at some point in their life. Most experts believe this is all related to the, sometimes drastically changing hormonal levels that accompany pregnancy, childbirth, monthly cycles and menopause. Symtoms of depression should always be discussed with your health care professional.

Many different therapies can reduce tension and stress. Most of them, you can do on your own, without prescription medication or hormone replacement therapy. Stress management techniques, such as deep breathing exercises, deep muscle relaxation and yoga can all relieve tension. As can regular exercise of any type. If you are not accustomed to regular exercise, it is always advisable to check with your doctor, particularly if you are overweight or have other health issues. In general, most women can safely begin an exercise regimen of 20 minutes, every other day, gradually increasing to 30 minutes every day.

Aerobic exercise is probably the best natural stress reliever. And, studies have shown that women who are under a great deal of unrelieved stress have more severe early menopause signs, symptoms and complaints. Chronic stress can, over time, lead to depression. Regular exercise can relieve depressed feelings and possible prevent the necessity of further treatment.

Some women begin to have early menopause signs, symptoms and complaints in their late thirties. Changes in menstrual periods and more severe premenstrual symptoms may be related to menopause. If a woman stops menstruating before the age of 40, it is considered premature menopause. Sometimes this happens naturally and may be a result of genetics. In other cases it is caused by treatment for a medical condition, such as removal of the ovaries due to cancer. Women who experience an unnatural premature menopause typically have more severe menopause symtoms and medication is often necessary.

To learn more about early menopause signs, symptoms and ways to improve or relieve your symptoms, please visit the Menopause and PMS guide.

Patsy Hamilton was a health care professional for over twenty years before becoming a freelance writer. Currently she writes health related informational articles for the Menopause and PMS guide. Please visit www.menopause-and-pms-guide.com to learn more about menopause and premenstrual syndrome.

Relieve Menopause Hot Flashes Naturally

One of the most common symptoms of menopause, hot flashes are not something that must be tolerated. A cure for hot flashes, hot flushes or night sweats is not that hard to find. You just have to know where to look. However, products that help relieve menopause hot flashes for some women may not work for others. So, here we look at several herbal remedies that may be beneficial. Because of the health risks associated with hormone replacement therapy, natural remedies are becoming increasingly popular. Herbs and plants may not be a "new" cure for hot flashes, but they are effective, nonetheless. And we do know a lot more about them than we did at one time, so we do have "new" ways to look at them.

Hot flashes, hot flushes and night sweats are three different names for the same physical reaction to decreasing levels of estrogen. They may begin years before actual menopause and last for several years afterwards. The frequency and severity varies from one woman to the next. Researchers often describe them as "vasomotor" symptoms, because blood vessels and circulation are involved.

Typically the heat begins in a woman's chest, travels up the neck to the face and head. When they occur at night, they may interrupt a woman's sleep, increasing levels of fatigue and sometimes leading to insomnia. From the experiences of other women, we know that caffeine, alcohol, tobacco products and spicy foods can trigger them, as can anger, frustration and irritation. Regular exercise and drinking plenty of water seems to help.

Black cohosh has been the cure for hot flashes for many women. More research has been done concerning the effectiveness and safety of black cohosh than on any of the other herbs that can help menopause hot flushes. But, if you have tried it and it doesn't work for you, there are other alternatives.

Scientists are still unsure why black cohosh relieves hot flashes, but evaluations of the chemical compounds of other plants have revealed an estrogen-like substance, aptly named phytoestrogens. Isoflavones are one type of phytoestrogen. If you read the ingredients on a remedy for hot flushes, you may see "soy isoflavones" or "isoflavones from red clover". These may help menopause hot flashes because they have an estrogen like effect on a woman's body. Some researchers have been concerned that isoflavones or phytoestrogens could have the same side effects as synthetic estrogens used in hormone replacement therapy. So, here's what we know about the risks associated with long term use of synthetic hormones.

We know that estrogen replacement therapy can cause endometrial cancer. The endometrium is the lining of the uterus and estrogen causes the lining to build up, which, without menstruation, frequently led to cancer. Thus, doctors would prescribe an estrogen-progesterone combination therapy. The progesterone would cause the lining to be shed each month, leading to a return of monthly periods, and decreasing the cancer risk. For years, this "combination" hormone therapy was the most commonly recommended cure for hot flashes and other symptoms associated with menopause.

As with many medical treatments, the risks turned up with long term use of this type of therapy. The Women's Health Initiative recently concluded a seven year study of women using hormone replacement therapies of both types. The conclusion is that hormone replacement therapy of any type increases a woman's risk for blood clots and stroke. Combination therapy, which was thought to be safer than estrogen only, actually added the increased health risks of heart disease and breast cancer. An even longer study (more than twenty years) performed by Harvard scientists found that estrogen only increased breast cancer risks when used for more than 15 years. Typically a woman would not use hormone replacement therapy to relieve menopause hot flashes and other symptoms for many years, but when the risks are blood clots, heart disease and stroke, even short term use is rarely recommended as a cure for hot flashes.

While no long term studies have been conducted concerning women who use phytoestrogens or isoflavones to help relieve menopause hot flashes, short term clinical studies have revealed their effectiveness, lack of side effects and safety. Even the idea that phytoestrogens, which are found in soy beans, a health food, might not be safe for long term use seems silly. People eat soy all of the time and have for many, many years.

Red clover, the other most commonly used source of isoflavones, is grown for animal feed. Native Americans used the flower for tea and chewed the leaves raw. Healers used it to treat liver ailments, gall bladder ailments, ulcers, diabetes, tonsillitis, internal cancer, appendicitis, headaches and as a cure for hot flashes and other symptoms related to changing levels of hormones and aging.

Scientific research and the experiences of other women tell us that black cohosh helps relieve menopause hot flashes. Laboratory tests have revealed that black cohosh has no effect on even estrogen sensitive cancer cell lines. But, if this cure for hot flashes does not work for you, try soy or red clover isoflavones. All of our scientific and historical knowledge indicates that these are safe. For information about a woman's supplement that contains both black cohosh and isoflavones at a reasonable price, please visit the Menopause and PMS Guide.

Patsy Hamilton was a health care professional for more than twenty years before becoming a freelance writer. Currently she writes informational articles for the Menopause and PMS Guide. Read more at http://www.menopause-and-pms-guide.com.

Menopause Weight Gain ? You Can Lose It

It?s probably safe to assume that the reason you found this article is because you?ve gradually, but progressively gained some unwanted weight, especially around your mid-section. This is somewhat surprising since you?ve not necessarily changed your lifestyle or eating habits. As a matter of fact, there?s a good chance you?ve even cut your caloric intake, but still the weight remains. Could this weight gain be associated with menopause? If you?re a woman in your thirties of forties, the answer is ?yes ? most definitely.? Weight gain, as you approach menopause, is quite common and often one of the first symptoms of menopause that women notice. This is true even if you?re still experiencing regular periods.

You see, as you approach menopause your body?s hormone levels are declining, thus causing many changes to occur. As your estrogen levels decline, your body will naturally look for other places from where to get the needed estrogen. Unfortunately, fat cells are capable of producing estrogen, which results in your body working harder to convert calories to fat.

In addition to the declining levels of estrogen, your body?s testosterone levels are also declining. As you may know, testosterone is the hormone that converts your calories to lean muscle mass. Obviously, with lower testosterone levels you?re now losing muscle mass. Since muscle burns far more calories than does fat, your body is no longer capable of burning calories the way it used to.

As you can see, your declining hormone levels are the main culprit behind all of the weight gain you?re now noticing. Don?t think for one minute that you need to accept or welcome this unwanted enemy because you can easily lose this menopausal weight gain. I recently published some inspirational quotes on my website to assist women in their everyday lives. One of my favorites comes to mind when I think about what makes so many women complacent when they?re faced with symptoms of menopause and weight gain. Jim Rohn once said ?Discipline is the bridge between goals and accomplishment.? If your goal is to lose the weight you?ve gained, the only thing that can possibly stop you from accomplishing this goal is a lack of discipline.

If you?re willing to put your discipline into high gear you will undoubtedly lose the weight you?ve gained due to declining hormone levels associated with menopause. It?s important that you understand what?s taking place inside your body so that you?re well aware that simply cutting calories will not significantly reduce or eliminate the weight around your mid-section. You must build muscle to turn your body into a calorie-burning machine. You needn?t be extreme, but an exercise routine that includes weight training at least three days a week will give you results that will astonish you.

Remember, ?Discipline is the bridge between goals and accomplishment.? Don?t be complacent. You're headed in the right direction because you researched the Internet seeking information regarding weight gain during menopause. Consider this the first step in your walk across the bridge to accomplishment.

Susan Megge is the founder of http://www.40isbeautiful.com, a website designed to assist mature women as they approach and experience menopause. She is a grandmother, who started experiencing symptoms of menopause several years ago and researched various avenues to deal with these symptoms naturally.

Peri-Menopause

Peri-Menopause

Natural midlife changes have begun when your periods become irregular. Peri-menopause refers to the time leading up to menopause when the cycle length and menstrual flow can vary significantly. You may skip a period or your flow may become heavier or lighter. A common symptom is the commencement of hot flashes, which many women describe as a sudden rush of heat that spreads over the upper part of the body and face making the skin flush and causing a sudden burst of perspiration. The onset of hot flashes can often cause embarrassment for women as they can occur at anytime without warning. Night sweats and mood swings are also common during this time and you may find that your sleep patterns change.

What is menopause?
Every woman will experience menopause and every woman will experience menopause in her own unique way. For some women, menopause will be a gradual phase that is hardly noticed. For others it can be marked with severe symptoms that make going about your daily life close to unbearable.

Menopause literally means the last monthly period of a woman''s life. However, it is confirmed when a woman has not had a menstrual period for 12 consecutive months. The gradual decrease in the ovaries production of estrogen during this time is simply the body''s natural evolution from the fertile child-bearing years to a whole new stage of life.

For most women, menopause usually occurs between the ages of 45 to 55 years.

Estrogen levels play an important role in a woman''s life. They rise at puberty with the onset of childbearing years and then increase and decrease rhythmically with your menstrual cycle. They peak during pregnancy and then decline as you reach menopause and your menstrual cycle ceases.

This decline in estrogen levels during menopause gives rise to common symptoms such as:

Hot flashes
Night sweats
Mood swings and irritability
Other symptoms associated with menopause include:

Reduced libido
Insomnia
Headaches
Urinary frequency
Dry vagina
Inability to concentrate

If you are currently going through menopause, chances are you are accustomed to more than one of these symptoms. Perhaps it''s the intense hot flash when you want it the least, or it''s the on again, off again tug of war with the blankets at night as you experience night sweats. The fact is thousands of women begin menopause everyday, so you are not alone.

Many women are also unaware that decreasing estrogen levels can have a less obvious but more harmful effect on your body, such as an increased risk of osteoporosis (bone loss) and high cholesterol.

When estrogen levels drop, the risk of osteoporosis increases. This can mean bones become more brittle and more prone to fracture. Cholesterol health may also decline in some women after menopause.

Both osteoporosis and high cholesterol levels are major long term health issues for women after menopause.

For more research articles kindly visit our website:http://www.getnutri.com/articles/default.asp

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Female Hair Loss And Menopause

Menopause is one of the most common causes of female hair loss and one of the least happily endured symptom. Female hair loss can be pretty devastating to any woman in today?s modern society, which emphasizes the importance of an attractive hairdo. Just think on the thriving multi-billion dollar in the hair care industry and the numerous advertisements on shampoo, styling products and hair loss treatments.

Like childbirth, menopause is a natural occurring state for women and ? also like childbirth ? the changes manifested in the body can be traumatic. Women begin menopause between the ages of 30 and 70, with most beginning between the mid 40s and mid 50s. However, menopause can occur unnaturally, that is, after surgery or medical treatment. In this case, the symptoms may be much more severe and female hair loss is much more likely.

Female hair loss is not a guaranteed symptom of menopause. It is less common than, for example, hot flashes and mood changes. Women experience female hair loss to varying degrees and some don't experience at all.

Exactly what causes hair loss is still not clear. But many experts have said that the most common cause is androgenetic alopecia or genetic balding. This refers to a genetic process whereby individual hair follicles metabolizes the sex hormone testosterone. Menopausal women experiencing hair loss experience a higher rate of testosterone to dihydrotestosterone, or DHT. It is the effect of DHT on hair follicles that results in heair loss.

In the same respect, women who have abnormally high levels of male sex hormones can also experience thinning of scalp hair. Signs that these women display include plenty of body and facial hair, abnormal menstrual patterns and enlarged clitoris.

In addition, factors like anemia, thyroid disorders, fungal infections and stressful life situations can cause hair loss in menopausal women.

In the same way that female hair loss shows itself as a manifestation about three months after the originating cause begins, so too does female hair loss take about three months to show the effects of treatment. Estrogenic treatments like soy isoflavones or hormone replace therapies, will need to be implemented for about three months before you can determine whether or not it's working for you.

How negative a menopausal woman feels towards her hair loss differs from individual to individual. In situations where it affects her quality of life and self esteem, it is best to address the problem quickly. A proper evaluation by a professional for causes of hair loss is necessary to determine the underlying medical conditions and an appropriate course of treatment that produce the condition.

Kathelene Capelle writes on acne treatment, natural acne remedy, eczema, dry skin care and massage oils. Get skin care recipes that you can easily prepare from your kitchen! Read them all at http://www.acne-and-skin-care.com.

Cessation Menopause

Menopause refers to the physiological stopping of menstrual cycles that is associated with advancing age in species that experience such cycles. More specifically menopause occurs as the ovaries of the species stop producing estrogen, which in turn causes the entire reproductive system to slowly come to a halt. During this time of shutdown, the body is continually trying to adapt to the changing level of hormones which is the cause of the symptoms we commonly know: - Increased depression - Anxiety - Irritability - Mood swings - Lack of concentration

It isn't uncommon for a woman to have increasingly scanty and random menstrual periods along with the above symptoms. The typical time for this cycle is about one year, but can swing to as little as 6 months, and to as great as 5 years in extreme cases. Physiological Menopause is part of a normal aging process, and on average occurs as 50.5 years of age. Some woman experience menopause at a younger age, at it should be noted that it can also be surgically induced by procedures like hysterectomy.

There is several different factors which can attribute the timeline of menopause. An example of such is: both fraternal and identical twins will on average reach menopause before other women; approximately five percent of twins will reach menopause before they turn forty. There is no way to predict in advance how long, or when menopause will exist, but if you spend some time going over it with your doctor you will be able to have a better idea.

Feel free to reprint this article as long as you keep the article, this caption and author biography in tact with all hyperlinks.

Ryan Fyfe is the owner and operator of Menopause Area - http://www.menopause-area.com, which is the best site on the internet for all menopause related information.

Managing THE MENOPAUSE Symptom

All women at some time in her life, and if they live long enough, will experience the decrease of her hormone production. The levels will drop below those required to continue her menstrual periods. This decline is called menopause and women often look forward to it as it means the end to their monthly discomfort such as bloating, bleeding and inconvenience, not to mention the worry of unplanned pregnancies.

However, other women find menopause a very stressful period in their lives and many women are eager for it to be over. They find that the decline in their hormones affects their sex drive, accompanied by mood swings and hot flashes, not to mention heart and bone problems.

Menopause can come on quite rapidly to a gal, for instance, if it is caused by breast cancer treatment it can lead to uncomfortable side effects and infertility. Some women connect the menopause with an illness rather than an ordinary process of the female body. And very often menopausal symptoms interrupt a woman's day to day quality of life.

For some women, menopause can be a rapid onset, for instance, if it is caused by breast cancer treatment it can lead to uncomfortable side effects and infertility. Some women connect the menopause with an illness rather than an ordinary process of the female body. And very often menopausal symptoms interrupt a woman's day to day quality of life.

There is a wide scope of treatment recommendations for women going through menopause that cover an extensive range of lifestyles. Such recommendations include such things as complementary therapies and conventional styles of medicine. However, the most productive therapies do tend to possess certain side effects although their benefits may surpass them.

You should begin with the simplest, mildest treatment for your menopausal symptoms that maintain the broadest benefit and the least number of side effects. Slowly you can then progress to stronger forms or doses of management if necessary.

Exercise is an excellent example of a healing measure that comes with minimum drawbacks. This is because the heart and bones are strengthened while your weight is under control. Other benefits are your sleep and energy levels should upgrade. Your sex drive will rev up and your skin will glow.

Estrogen treatment is at the powerful end of the treatment spectrum. Doctors almost always automatically recommend Estrogen for Women with menopausal symptoms as long as they are free from breast cancer. However, numerous women are apprehensive about taking estrogen as the studies on long term effects are not fully verified and studies suggest there is a strong likelihood that it can be linked to breast cancer.

Carlie Edwards publishes online articles & useful information for Women. For info on Menopause visit Menopause Symptoms For a variety of related topics visit Health-And-Beauty-Worx.Com

Menopause and Osteoporosis

We know that our bodies require calcium and vitamin D in order to build and maintain powerful bones. According to his recent book entitled, Preventing and Reversing Osteoporosis, by Dr. Alan Gaby, it takes more vitamins than we think to prevent brittle bones including Vitamins K and B; as well as minerals such as magnesium, phosphorus, fluorine, silica and boron.

The idea is to provide enough combined supplementation for our bodies to make an abundance of healthy collagen which is the connective tissue used to create cartilage and bones. Collagen also binds our cells together and as a result, someone with good collagen has healthy looking skin whereas another will have thin and wrinkled skin.

A healthy bone cut in half looks similar to a sponge. The body deposits calcium, phosphorus and other minerals onto all of those connective fibers and you get healthy bones! The holes give the bone its flexibility, and you wont have healthy bones if you dont have plenty of collagen on which to deposit the minerals.

Collagen is primarily a protein which is made from amino acids. Our bodies can create some of our requirements but we also need additional amounts from our foods and supplements including lysine and praline. Vitamin C is also required to create collagen.

Now we know how bones can be made stronger, but how is this process affected by menopause? The loss of estrogen due to menopause or possibly surgical removal of the ovaries can accelerate bone loss for a period of up to 8 years. It is well established that replacing that estrogen helps protect against the risk of osteoporosis.

More often, womens bones become fragile as we age and its not uncommon to break bones in the wrist, spine and hip due to osteoporosis. Unfortunately, a fracture such as in the hip, can even shorten our life span so it is important to pay attention to our bone health.

What should be done to prevent osteoporosis from happening after menopause?

First of all, eat the foods that are calcium-rich (about 1,000 mg per day) and can enhance bone growth including: sardines, salmon, seafood, and green leafy vegetables such as swiss chard, beet tops, kale, mustard greens, collards, spinach, dandelion greens, watercress, parsley, chicory, turnip greens, broccoli leaves, almonds, asparagus, blackstrap molasses, broccoli, cabbage, carob, figs, filberts, oats, prunes, sesame seeds, tofu and other soy products.

Vitamin D-rich foods include fish oils such as found in salmon, mackerel, sardines), eggs (including the yolks), sweet potatoes, tuna, vegetable oils and cod liver oil. Getting 15-20 minutes of sunlight exposure daily can also boost production of vitamin D.

Exercise is crucial; in particular, you need weight-bearing exercise such as walking, Tai chi, dancing and weight training to reduce the chances of brittle bones at least two times a week. Include 15 to 60 minutes of aerobic activity two to three times a week. Avoid high-impact activities and include stretching exercises.

Finally, use high-quality supplements prescribed by your doctor or health-care provider, and oh yeah, dont forget to have fun.

About The Author

Cathy Taylor is a marketing consultant with over 25 years experience. She specializes in internet marketing, strategy and plan development, as well as management of communications and public relations programs for small business sectors. She can be reached at Creative Communications: creative--com@cox.net or by visiting www.menopauseinfo.org or www.internet-marketing-small-business.com

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