Nutrition Topics

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.
7. Resveratrol and Quercetin.  For almost 200 years, scientists have suspected that wine consumption had something to do with "The French Paradox" - the fact that 50% more Frenchmen live to 100 than America and other countries, despite a rich, high fat diet. But only in the last few years has the explanation become clear. The large quantities of wine consumed in France contain over 500 beneficial polyphenols, and two of these (Resveratrol and Quercetin) have been shown to slow down the aging process and help prevent age-related diseases including heart disease, cancer, alzheimers, diabetes, and others. Click here for more detailed information about these health benefits.....
   

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.

Soy consumption not only helps hot flashes and night sweats it can even support healthier-looking skin, hair and nails by supplying high-quality protein and antioxidants needed for building and maintaining the appearance of such tissues. (1-4) Multiple studies demonstrate a "diversity" of soy antioxidant properties. (5)

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.

New research on soy found no link to conditions that can increase cancer risk.

 Because of soy's suggested weak estrogen-like effects, concern has been voiced for the woman at risk for breast cancer. A number of studies have suggested that dietary factors, including isoflavones (estrogen-like plant compounds) might increase breast density.

A new study included 358 postmenopausal women who averaged 55 years old. "Each day for two years, they took either a placebo or one of two dosages -- 80 milligrams or 120 milligrams -- of soy isoflavones, contained in soy-germ isoflavone tablets. The soy dosage levels are equivalent to the amount of isoflavones provided in two to four cups of soymilk."

This recently published research on soy found no link to conditions that can increase cancer risk. This is good news because it has been thought that increased breast density is associated with a higher risk of breast cancer. "These findings offer reassurance that isoflavones do not act like hormone replacement medication on breast density," the researchers concluded. (7) 

In early 2009, Tokyo hosted an international soy conference. Some interesting studies and findings were presented, including: 

• Asian women who typically eat more soy than women in Western countries have lower rates of breast cancer than women in the United States. 
• Two symposiums concentrated on the use of soy protein in preventing the reoccurrence of breast cancer. Researchers found that soy intake was associated with pronounced survival rates and did not influence mammographic breast density. (7,8)
• A five-year data analysis of breast cancer survivors associated soy intake with a better outcome, and the National Cancer Institute states that for breast cancer survivors, soy foods, as part of a healthy diet and in moderate amounts, are safe to consume. (8) 

What does all this mean? A healthy lifestyle is key - including weight control...

Studies have linked adulthood weight gain with an increased risk of breast cancer. A significant number of research studies support claims that soy consumption can help you lose weight. Soy protein is a low-fat source of high-quality protein (compared to many other protein sources) that can help you build lean muscle mass. Plus, soy protein provides a good source of energy. When combined with exercise and a healthy diet, soy protein makes an excellent "partner" in a successful diet plan.

FACT: Results from a menopausal discomfort study using Revival Soy at a leading medical hospital are very positive. In a 2009 study, results showed on average the women consuming the Revival Soy shake daily for 12 weeks saw an improvement (approximately 40 percent on average) in all four postmenopausal quality of life areas, including a reduction in hot flashes and night sweats.

The study investigators concluded that consuming Revival Soy was associated with an improved quality of life in early postmenopausal women(6).  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.

A new study shows you can fight the visible signs of aging with regular daily soy supplementation. The results are beautiful:

• SKIN: 93% of women showed significant improvements in skin appearance. Skin flaking and discoloration were reduced after 3 months, while reductions in skin wrinkling were seen after 6 months.
• HAIR: Improvement in hair appearance was seen at both 3 and 6-month evaluation time points. Improvements were evident for hair roughness, manageability, and overall appearance after consuming soy supplementation for 3 months.  Additional improvements were observed after 6 months of use, in terms of hair roughness, dullness, and overall appearance.
• NAILS: Significant improvements were seen in nail roughness, ridging, flaking, splitting, and overall appearance after 6 months of consumption.

The results of this study demonstrate that daily soy consumption may improve dermatologic health. Improvements in appearance of skin, hair, and nails were evident after 6 months of soy consumption, with some benefits being noted as early as 3 months.

Soy 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?

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).

References:

1. J Am Coll Nutr. 2004 Apr;23(2):157-62. Protective Effects of Dietary Soy Isoflavones against UV-Induced Skin-Aging in Hairless Mouse Model. Kim SY, et al.

2. Skin Pharmacol Appl Skin Physiol. 2002 May-Jun;15(3):175-83. Genistein and daidzein stimulate hyaluronic acid production in transformed human keratinocyte culture and hairless mouse skin. Miyazaki K, et al.

3. A Diversity of Soy Antioxidant Effects. R. DiSilvestro. 5th International Symposium on the Role of Soy in Preventing and Treating Chronic Disease, Sept. 21-24th, 2003.Orlando, FL

.4. Cancer Lett 2001 Oct 22;172(1):1-6. Effect of soy isoflavone supplementation on markers of oxidative stress in men and women. Djuric Z, et al. Barbara Ann Karmanos Cancer Institute, MI.

5. The Effect of Revival Soy on the Health and Appearance of the Skin, Hair, and Nails in Postmenopausal Women. Draelos Z. November 2005.

6. J Endocrinol Invest. 2009;32(2):150-5).

7. Maskarinec, G. et al. Various doses of soy isoflavones do not modify mammographic density in postmenopausal women, Journal of Nutrition 2009; 139: 981-986.

8. Messina MJ, Loprinzi CL., Soy for breast cancer survivors: a critical review of the literature, J Nutr. 2001 Nov;131(11 Suppl):3095S-108S.