Menopause Is Not A Disease
Many of the symptoms women experience during menopause may be minimized by eating a low inflammatory, whole food plant-based diet and exercising regularly. Despite the majority of women describing mild symptoms, hormone replacement therapy has been routinely prescribed for many women as they approach this transition. Hormone replacement therapy has been associated with many adverse side effects making routine use unacceptable.
As recently as 10-15 years ago, virtually every woman at menopause automatically got a prescription for estrogen or estrogen combined with progestin. Hormone replacement therapy was standard treatment to relieve hot flashes, vaginal dryness, insomnia and other menopausal symptoms.
Ongoing studies on the long-term use of HRT (hormone replacement therapy) and specifically NIH studies in early 2000s in women taking combination estrogen and progestin showed that HRT significantly increased the risk of breast cancer, heart attack, stroke and blood clots in the legs and lungs.
As a result of these studies, the American Heart Association and the U.S. Food and Drug Administration developed new guidelines for the use of HRT:
HRT should not be used for prevention of heart attack or stroke.
Use of HRT for other problems such as preventing osteoporosis should be carefully considered and the risks weighed against the benefits. Women who have existing coronary artery disease should consider other options.
HRT may be used short-term to treat menopausal symptoms.
Long-term use is discouraged because the risk for heart attack, stroke and breast cancer increases the longer HRT is used.
Menopause is a normal stage in a woman’s life. As menopause nears, the ovaries gradually produce less estrogen until ovulation and menstruation cease. The diagnosis of menopause is confirmed when a woman has not had her period for six to twelve consecutive months.
Labs drawn after menopause will show low hormones. This is a normal state for women who are no longer ovulating. Low hormone levels postmenopausal are not abnormal and do not need to be treated.
The most common symptoms of menopause are hot flashes, night sweats, insomnia, emotional changes and dryness and thinning of the vaginal walls. The majority of women describe mild symptoms. Women on whole food plant-based diets report less severe and fewer of these symptoms.
Women who are having severe discomfort during menopause and choose to go on hormone replacement therapy, should have therapy monitored closely and have HRT weaned or discontinued as soon as possible.
Estrogen was introduced in the 1940s and was routinely prescribed by the 1960s. Driven by the drug industry, women were put on hormone replacement to “keep themselves young, protect their skin, and their sex life”, claims that had not been proven. It was even promoted by E. Kost Shelton, a clinical professor of medicine at UCLA, to “help maintain a youthful appearance, a positive attitude, and a happy marriage."
Marketing menopause treatment is a lucrative business. As with opiods, pharmaceutical companies led the charge but doctors were complicit. Some reproductive endocrinologists even redefined menopause as an "estrogen-deficiency disease". Women's insecurities over aging were targeted to sell a product.
Menopause is not a disease. Let us reject this misogynistic, patronizing medical model. Menopause is a natural event in a woman's life. There are many positive aspects of menopause such as freedom from menstruation, pregnancy, and contraception. Women may feel empowered by this transition, educating themselves how to manage any troublesome symptoms through diet, exercise, stress reduction and avoidance of toxins.
In addition to the benefit of a good variety of fruits, vegetables, whole grains, nuts, seeds and legumes, there are certain advantageous plant-based foods that contain phytoestrogens. Phytoestrogens are trace biochemicals produced by plants that act like estrogens. A number of studies have reported a connection between high dietary intake of phytoestrogens and less menopausal symptoms in addition to lower rates of certain cancers, and cardiovascular problems. Scientific evidence is accumulating to suggest that phytoestrogens may have a role in preventing chronic disease and may even be effective in preventing and treating prostate cancer, due to their antiandrogenic properties.
Phytoestrogens mainly fall into the class of flavonoids: the most potent in this class are coumestans and isoflavones (genistein and daidzein).
The list of foods that contain phytoestrogens includes soy beans, tofu, tempeh, soy beverages, linseed (flax), sesame seeds, wheat, berries, oats, barley, dried beans, lentils, rice, alfalfa, mung beans, apples, carrots, and wheat germ. Among the food plants, legume seeds (beans, peas) and especially soy products are the most prominent sources of isoflavones. Flax seed contains the highest total phytoestrogen content followed by soy bean and tofu.
Daily intakes of 45 mg of phytoestrogens have been shown to have beneficial stabilizing effects on hormone balance. If you would prefer there are phytoestrogen supplements.
To enjoy an energetic and exuberant life during and after menopause, embrace a whole foods plant-based diet full of phytoestrogens, move vigorously at least 30 minutes 5-7 days a week, participate in stress reduction including meditation and/or yoga and time outdoors and avoid toxins such as regular alcohol use and smoking.
Menopause is not a disease. Postmenopause may be the best time of your life. Don’t let marketing campaigns that prey on your insecurities around aging dissuade you. Feel empowered to live a lifestyle that brings you vitality and joy at any age.
As an Amazon Associate I earn from qualifying purchases by hitting above links.
