Menopause

Once women reach the menopause years, typically around the age of 50, a variety of physiological changes and menopause symptoms occur that can have a profound impact on their lives. Menopause is a term that refers to the end of menstruation, the result of the natural decline in the hormones (estrogen, progesterone and others) produced in the ovaries. After years of preparing and releasing eggs, the ovaries eventually reach a point where they end their monthly routine. As hormone levels decrease, a number of symptoms may emerge, although their presentation and severity varies greatly from woman to woman. The most common menopause symptoms are hot flashes, depression, insomnia, vaginal dryness, irritability, mood swings and headaches.

Most women report that they experience hot flashes during pre and perimenopause. Hot flashes typically begin to occur when women start to have irregular periods, and usually end one or two years after menstruation has ceased. Sometimes women will experience flushing or warmth in their faces and upper bodies, others might actually have sweating and chills. Hot flashes can occur at any time of day or night. While it is not entirely clear what causes hot flashes, some researchers suggest it might have to do with mixed signals from the hypothalamus, a region in the brain that regulates body temperature and sex hormones. The hypothalamus may be reacting to decreasing levels of estrogen, and this may explain why hot flashes cease when estrogen replacement is given.

There are two tests that your doctor can perform that will determine if a woman is "officially" in menopause. One is to test the follicle-stimulating hormone (FSH) level. This hormone increases significantly after the ovaries shut down. Another procedure is to take a Pap-like smear from the vaginal walls and check for any thinning and drying out of the vagina.

Suggested Lifestyle Changes for Menopause Treatment
Mental attitude has a lot to do with how well a woman adjusts to menopause. If it is seen as a tragic end to youth, fertility and sexuality, it can cause significant disruptions in one's day-to-day life, and create the temptation to "solve" the problem with unproven therapies that promise eternal youth. If menopause is seen as simply the natural transition to the next phase of life, it can be readily accepted and more easily handled. The risks and benefits of estrogen replacement therapy should be carefully considered, and many women do quite well without any medical intervention for menopause treatment. Following an anti-inflammatory diet, getting adequate aerobic exercise, and relaxation practices can help address the many practical problems that menopause can bring. Menopause is not a disease, and there is no reason for it to decrease interest in or enjoyment of sex. Vaginal dryness can make intercourse more difficult, however, and an over the counter product such as Replens Vaginal Lotion, as well as lubricants such as Astroglide can help. Your doctor can also prescribe a topical estrogen cream which will restore normal vaginal tissue.

Nutrition and Supplements - Herbs for Menopause
Try the following natural remedies and herbs for menopause:

• Soy foods. The isoflavones in soy foods help balance hormone levels and have some estrogenic activity. There is ongoing research about the safety and efficacy of isolated soy isoflavone supplements. While the initial results look promising, we currently recommend using natural soy foods rather than supplements. Choose from tofu, soy milk, roasted soy nuts or tempeh.
• Flaxseed. Substances called lignins in flaxseed are important modulators of hormone metabolism. Grind flaxseed daily in a coffee grinder at home and use 1 to 2 tablespoons a day.
• Dong quai (Tang Kuei). Dong quai (Angelica sinensis) is known both in China and the West for its ability to support and maintain the natural balance of female hormones. It does not have estrogenic activity. This is one of the herbs for menopause that should not be taken if a woman is experiencing heavy bleeding.
• Black cohosh (Cumicifuga racemosa). One of the best-studied traditional herbs for menopause, black cohosh is used to help alleviate some symptoms of menopause, including hot flashes. Black cohosh seems to work by supporting and maintaining hormonal levels, which may lessen the severity of hot flashes. Many women report that the herb works well but it isn't effective for everyone. While any therapy that influences hormonal actions should be a concern, black cohosh does not appear to have estrogenic activity and thus may be safe for women with a personal or family history of breast cancer.
• Vitamin E. A daily dose of 400 IUs of natural vitamin E (as mixed tocopherols and tocotrienols) can help alleviate symptoms of hot flashes in some menopausal women.
• B vitamins. This group of water-soluble vitamins may help women deal with the stress of menopausal symptoms.
• Evening primrose oil or black currant oil. These are sources of gamma-linolenic acid (GLA), an essential fatty acid that can help influence prostaglandin synthesis and help moderate menopausal symptoms.

With special thanks to Dr Andrew Weil

Herbalife products will support your journey through menopause. Helping to reduce the severity of perimenopausal symptoms, such as hot flashes, moodiness, irritability and sleepless nights.

Product Suggestions:

• Formula 1 (Soy based Nutritional Shake Mix)
• Formula 2 (includes Vitamin B group)
• Formula 3 (Soy Protein Powder)
• Formula 4 (Vitamin E and Primrose Oil)
• Tang Kuei
• Womans Choice (soy, red clover, kudzu root and black cohosh)

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Those who indulge bulge (how to gain 1/2 kg this Christmas)

By: Judy Davie and Lisa Costa Bir

Not that anyone wants to be a party pooper here but an extra half a kilo is one gift you don't want this Christmas. A lot of the food we eat on Christmas day is terrific, like turkey, seafood and many of the accompanying salads, but there are other things that we eat (and drink) that are high in kilojoules and which help to stack on the kg's when they are eaten in excess.

How easy is it to gain weight?

Sadly as most of us know, it's easier to gain weight than it is to take off. It's simple maths. When you consume more energy than your body burns you will gain weight. Over a period of time when that energy consumption hits around 16,000kj of excess energy you will have gained ½ kilo*

*this figure is an average. Results vary according to age, sex, ethnicity and level of fitness.

Let's see how easy it is to gain ½ kg when, in addition to the main meals of the day, you fill up on extra seasonal treats

Christmas morning
It's always great to start the day with a fizz
2 x Champagne and orange juice
Energy = 1040KJ (247.62Cal)

Energy Excess

1,040KJ (247.62Cal)

Mid Morning
It was a gift from Grandma but it's hard to stop at just one

7 chocolate coated almonds
Energy = 1109KJ (264.05Cal)

Energy Excess

2,149KJ (511.67Cal)

Midday
Neighbours pop in for Christmas drinks

A large handful of mixed salted nuts
Energy = 1240KJ (295.24Cal)
+
Glass of wine
Energy = 469KJ (111.67Cal)

Energy Excess

3,858KJ (918.57Cal)

Lunch
The main course was all pretty healthy but what about pudding?

Christmas pudding, Brandy Butter and custard
Energy =2144KJ (510.48Cal)
+
And the alcohol
2 glasses of wine
Energy = 938KJ (223.33Cal)
+
1 Baileys Irish cream
Energy = 504KJ (120Cal)
+
And the sweets with coffee
2 roses chocolates
Energy = 503KJ (119.76Cal)

Energy Excess

7,947KJ (1892.14Cal)

Late afternoon
Christmas isn't Christmas without cake

Christmas cake + coffee
Energy = 3681KJ (876.43Cal)

Energy Excess

11,628KJ (2768.57Cal)

Later that night
But wait there's space for more

2 small pieces of Triple Brie and water crackers
Energy = 1166KJ (277.62Cal)
+
2 glass of wine
Energy = 938KJ (223.33Cal)
+
1 Christmas mince pie
Energy =1002kj (238.57Cal)
+
7 chocolate coated almonds
Energy =1109KJ (264.05Cal)

Energy Excess

15,843KJ (3772.14Cal)

And a nightcap before bed
1 Baileys Irish cream
Energy 504KJ (120Cal)

Energy Excess

16,347KJ (3892.14Cal)

You did it - over 16,000kj (3,800Cal) in excess consumption and put on a ½ kg (1.1lb) in excess weight!!!!

The motto is : " those who indulge bulge"

For options to prevent the extra holiday bulges see => www.quenchcentral.com

10 Tips to Maintain, Don't Gain Weight This Holiday Season

1. Activity compensates for extra calories - Give yourself the gift of 30 minutes of exercise a day. In addition to burning calories, exercise also helps to relieve tension - so you are less likely to eat to control holiday stress.
2. H20, H20, H20 - A little water goes a long way - small sips throughout the day are a smart way to keep well hydrated. It acts as a shock absorber and joint lubricant, helps to transport nutrients and eliminate waste, and works in regulating body temperature. Even better, water has no fat, no calories and no cholesterol.
3. Be a food snob - Don't waste precious calories on everyday chips or crackers. Be selective and choose only the foods you really love, or that you associate with the season.
4. Bundle flavours - Variety might be the spice of life, but it is also a recipe for overeating. Bundle together similar flavours. For instance, put only salty (or meaty) foods on your plate at once. You will grow tired of that specific flavour more quickly and end up feeling satisfied on fewer calories.
5. Pare down those portions - Try to keep your portions small and make only one visit to the buffet. Choose the smallest plate possible. Pile greens and other tasty veggies on your plate first, leaving just a little room for those high-calorie treats like sweets and cheeses. Eat small, lower-calorie meals during the day so you can enjoy a special treat later - just make sure you do not starve yourself for the party and overeat later.
6. Step away from the table - If you don't put your choices on a plate, you have no idea how much you are really eating. The worst thing you can do at a party is stand around the table dipping into the bowl.
7. Drink slimmer - Alcohol is a double whammy during the holidays. It tends to weaken your resistance when it comes to eating, and the calories in drinks add up quickly. Sip on a glass of water between cocktails.
8. "I paid for it, so I'm going to eat it" - Don't feel as if you need to clean your plate just because you paid for it. Put part of your meal right away into a take-home container. Portion sizes in restaurants can be two to three times the amount you need. Instead of the usual starch and vegetable sides, skip the starch and double the veggies instead. Stop eating as soon as you begin to feel full.
9. Zen Yourself - Holidays can be stressful. Keep expectations for the holiday season manageable. Organize your time and make a list and prioritise the important activities. Be realistic about what you can and cannot do. And don't forget to schedule some down time to relax.
10. Slip, don't slide - If you eat three helpings of mashed potatoes and half an apple pie, all is not lost. Rather than polishing off the rest, learn from your slip-up. Next time, eat a salad first, start a conversation, and park yourself far from the danger zone. The next time starts today.

Good Nutrition and Convenience Can Go Hand-In-Hand

Take advantage of convenience items to boost the nutritional value of quickly prepared meals.

One of the biggest complaints people have about eating healthy is the perception that it requires more hours in the kitchen to prepare nutritious meals. But there are so many convenience items available now that preparing healthy meals is a snap.

For protein, you can buy fish or poultry that’s already seasoned and ready for quick grilling or frozen pre-cooked shrimp that can be tossed with some pasta and veggies for a quick dish. And don’t overlook canned tuna, salmon or chicken breast that can be added to salad greens, rice dishes or soups.

You can also boost the nutritional value of condensed soups by mixing them with nonfat milk or soy milk instead of water. As the soup is heating, toss in some frozen mixed vegetables, or some loose pack spinach to add nutrition, flavor and bulk. Frozen-loose pack vegetables allow you to use only what you need and are ready to eat in minutes.

Salad preparation can be quick thanks to pre-washed salad greens, all sorts of pre-sliced and chopped veggies and baby carrots. Add a splash of lowfat bottled dressing and some pre-cooked chicken or shrimp and you’ve got a quick and healthy meal.

Fresh, pre-washed and cut veggies are available in the produce section, and if your market has a salad bar you can often find them there, too. Pop them in the steamer, toss with some pre-chopped garlic or onions when they’re crisp-tender, and you’ve got a gourmet dish in minutes.

Written by Susan Bowerman, MS, RD, CSSD
Source Discover Good Nutrition