Nutrition Topics:

1) General Nutrition

2) Soy, Nutrition and Menopause

General Nutrition

Focusing on nutrition is very important for women. For example, nutrition is involved in the approximately half of the 10 leading causes of death in women. The incidence of osteoporosis and extremes in body weight are approaching epidemic proportions in women. Therefore, nutritional education should be considered by all women.

Important nutritional aspects to consider:

1. Cardiovascular disease and omega-3 fatty acids. Fish and shellfish are rich in n-3 fatty acids and are known to have beneficial effects in cardiovascular disease. They also have a tendency to lower blood pressure. Two to 3 fish meals per week along with a low-fat diet is beneficial.
2. Vitamin E is an anti-oxidant. Vitamin E consumption in postmenopausal women has been shown to be associated with a lower risk of death from cardiovascular disease in one study. Although the role of anti-oxidants and cardiovascular disease prevention is controversial the role of vitamin E in preventing cardiovascular disease is very promising.
3. An elevated level of a compound called homocysteine in the blood has been linked to cardiovascular disease. Elevated levels are associated with poor intake of the B-vitamins, including folic acid, vitamin B-6 and B-12.
4. One study has shown that postmenopausal women who consume at least one serving of whole-grain products daily reduce their risk of heart disease by about one third in comparison to those who rarely eat any whole grain products.
5. Bone health and osteoporosis. The nutrients or food components that are linked to bone health include calcium, vitamin D, magnesium, copper, iron, zinc, boron, vitamin C and vitamin E. Vitamin D is responsible for helping the body absorb calcium. Magnesium also helps the body absorb both vitamin D and calcium, while copper, iron and zinc are important for bone development and structure. Zinc and vitamin E are antioxidants, while copper helps to keep bones from thinning. Finally, boron works with magnesium and vitamin D to enhance calcium absorption.
   
6. Alcohol, caffeine, warm beverages and spicy foods can bring on hot flashes. Carefully monitoring what triggers a hot flash and moderating intake is prudent.

Leading recommendations call for adults to get an hour of physical activity per day and eat fewer trans fatty acids (i.e. fast food and commercially prepared baked goods), while limiting fat consumption to 35% of daily calories.

However, the first step may be to avoid excess calories. A next step may be to increase the intake of soy rich foods. Soy rich foods can diminish menopause symptoms, while decreasing the risk of cardiovascular disease and osteoporosis.

According to soy expert, Monique N. Gilbert, “the best forms of soy are those with the highest amount of isoflavones and protein; like whole soybeans, tempeh, textured soy protein, soynuts, and some soy protein powders. Next would be tofu, soymilk and miso. However, the actual isoflavone content has to be high enough to produce positive effects. Some foods made from soy protein concentrate, like soy hotdogs, have very little isoflavones due to their processing method. Other products, such as soybean oil and soy sauce, contain no isoflavones in them at all. Researchers recommend consuming at least 25 grams of soy protein and 30-50 milligrams of isoflavones daily (equal to 1-2 servings).”

Soy, Nutrition and Menopause

Menopause, Perimenopause, and Postmenopause Discomforts Support the Use of Soy

Menopause is a natural stage of life all women experience as they age. And while it may be normal, it certainly doesn't feel normal. The hot flashes, night sweats, mood swings and lack of energy can make menopause one of the most physically and emotionally miserable times in a woman's life. So, let's review what causes menopause, what you can expect, and how soy can help support a more comfortable midlife.

Health Support with Soy?

While soy is not a replacement for prescription medication or HRT, over twenty clinical trials show that soy can help you have a more enjoyable and healthy midlife by lessening hot flashes and other common discomforts of menopause.1-10 Soy consumption has been shown to significantly improve a woman's comfort and health during perimenopause, menopause and postmenopause. A medical review in American Family Physician (the journal of the prestigious American Association of Family Physicians) found that soy can significantly improve the discomforts of menopause.6 A recent Revival clincial trial also showed very positive benefits.7

Scientists became very interested in soy's potential role for menopause health support after demographic studies revealed that only ~9% of women living in Asia, where the diet is rich in soy, experienced hot flashes during mid-life, in contrast to almost ~80 to 90% of Western women who experience menopausal discomforts.

Because soy can support menopausal health, and may also promote normal bone and cholesterol health, many doctors and healthcare providers now recommend soy as part of a healthy midlife strategy.

FACT: Results from a menopausal discomfort study using Revival Soy at a leading medical hospital are very positive. Participants experienced significant improvements in midlife quality of life. with daily Revival Soy use (one serving per day). It's that simple and delicious!

Suggested Usage: Enjoy 1 naturally-concentrated (6x) Revival Bar or shake per day with a good multivitamin. Use Revival's baked soy chips, soy pasta, soy nuts, & soy "coffee" to boost protein intake, decrease between-meal/late-night snacking, and to increase energy. Regular daily consumption is important for achieving all of soy's potential benefits.

What Causes Menopause?

Menopause occurs when declining levels of estrogen cause changes in your periods. During menopause, ovulation (egg production) stops, causing periods to become less frequent, and eventually stopping altogether. For many women, this process begins silently somewhere around age 40. Declining estrogen levels during menopause may lead to poor vaginal and uterine health. Estrogen also helps women maintain strong bones and good cholesterol levels.

Click here for the MenopauseRx Top Ten Menopause Issues.

What can I Expect?

Perimenopause - gradually declining hormone levels (mid-to-late 30's to mid 40's)

The transition to menopause is a time period known as perimenopause, a process that begins 8 to 10 years before menopause and marks the beginning of declining hormone production by the ovaries. In the final one to two years of perimenopause, the decrease in estrogen accelerates and many women begin to experience menopausal discomfort such as irregular menstrual periods, hot flashes, mood swings, and lack of energy.

Menopause - cessation of menstrual periods (late 40's to mid 50's)

At this stage, the ovaries have stopped releasing eggs and producing most of their estrogen. It's during this time women can expect to experience the bulk of menopausal discomforts. Once a woman has gone 1 full year without a menstrual period, she has made it through menopause and at this point is considered postmenopausal.

Postmenopause - increased health risks (late 50's and beyond)

These are the years following menopause. During this stage, menopausal discomforts, such as hot flashes, ease for most women.

SPEAK TO YOUR DOCTOR ABOUT "HRT" or "HT"

Speak to your own physician to determine if Hormone Replacement Therapy (HRT) or Hormone Therapy (HT) is right for you. HRT was the standard therapy for menopause until recently when the U.S. government's National Institutes of Health (NIH) found that HRT has a host of potential side effects, including an increased risk of breast cancer, heart disease, endometrial (uterine) cancer, stroke, blood clots and gallbladder disease. Interestingly, it was noted that estrogen alone does not increase breast cancer risk (only when used in combination with progestins).

Suggested Usage: Enjoy 1 naturally-concentrated (6x) Revival bar or shake per day with a good multivitamin. Use Revival's baked soy chips, soy pasta, soy nuts, & soy "coffee" to boost protein intake, decrease between-meal/late-night snacking, and to increase energy. Regular daily consumption is important for achieving all of soy's potential benefits. For MenopauseRx Readers...Receive a 30% discount and free shipping on your first Revival order. Use Offer#: COOL2  when placing your order online or at 1-800-REVIVAL (1-800-738-4825).   Shop Revival products

When can I expect results?

References:
1. Obstetrics & Gynecology 1998 Jan;91(1):6-11. The effect of dietary soy supplementation on hot flushes. Albertazzi P, et al.
2. Soy Isoflavones Decrease Hot-Flash Frequency: A Meta-Analysis of Studies Examining Soy Protein, Soyfood, and Soy Isoflavones. M. Kurzer, et al. 5th International Symposium on the Role of Soy in Preventing and Treating Chronic Disease, Sept. 21-24th, 2003. Orlando, FL.
3. Menopause 2000 Mar-Apr;7(2):105-11. Clinical effects of a standardized soy extract in postmenopausal women: a pilot study. Scambia G, et al.
4. Obstetrics & Gynecology 2002 Mar;99(3):389-94. Benefits of soy isoflavone therapeutic regimen on menopausal symptoms. Han KK, et al.
5. Menopause 2002 Sep-Oct;9(5):329-34. Effects of a standardized soy extract on hot flushes: a multicenter, double-blind, randomized, placebo-controlled study. Faure ED, et al.
6. Morelli V and Naquin C. Alternative Therapies for Traditional Disease States: Menopause. AMERICAN FAMILY PHYSICIAN. 2002. Jul 1;66(1):129-134.
7. "Impact of Soy on Menopausal Symptoms" (Susan Appling, Kathleen Kelly, Jerilyn Allen), Southern Nursing Research Society (SNRS) 17th Annual Conference, Orlando, Florida, February 2003.
8. Am J Epidemiol 2001 Apr 15;153(8):790-3. Soy product intake and hot flashes in Japanese women: Results from a community-based prospective study. Nagata C, et al.
9. Obstetrics & Gynecology 2001 Jan;97(1):109-115. Soy intake related to menopausal symptoms, serum lipids, and bone mineral density in postmenopausal Japanese women. Somekawa Y, et al.
10. Nagata C, Shimizu H, Takami R, Hayashi M, Takeda N, Yasuda K, Serum concentrations of estradiol and dehydroepiandrosterone sulfate and soy product intake in relation to psychologic well-being in peri- and postmenopausal Japanese women. Metabolism 2000 Dec;49(12):1561-4.