Complementary Medicine for Menopause

Lots of news on alleviating discomforts of menopause with supplements in the latest issue of the journal Menopause. First up, in an extensive review of previously published clinical trials, researchers found that St. John’s wort was effective for treating mild to moderate depression in five out of seven earlier studies. In addition, black cohosh provided relief for depression and anxiety in all studies that were reviewed, and kava reduced anxiety in half of the clinical trials that were examined. Finally, ginkgo and valerian were determined to be ineffective at treating anxiety or depression in middle aged women. There are other good reasons to take ginkgo, however, as I noted in a previous post.

The second study tested the effectiveness of isoflavones, compounds derived from soybeans, on women experiencing hot flashes and night sweats. During the three months of testing, those who were given a daily dose of 60 mg isoflavones reported a reduction of 57% in hot flashes and 43% in night sweats. Pretty decent results, and no side effects were reported.

Finally, both these studies are supported by a survey of nearly 1,300 Australian women between the ages of 45 and 65. More than half had reported using complementary or alternative medicine for menopause symptoms. Among the most popular supplements: soy, evening primrose oil, phytoestrogens (such as isoflavones and other plant compounds) and black cohosh. If you’re interested in adding any of these supplements to your daily regimen, talk to your physician or a knowledgeable alternative health practitioner first, especially if you are currently taking prescription medications or are being treated for a health condition. By and large, nutritional and herbal supplements are benign. But side effects and drug interactions can occur, so do your homework. If you need to locate an alternative health practitioner, check here or here.

Eat Better, Feel Better

Here's an interesting article from MSNBC about tactics parents can use to get kids to eat a healthier diet. Funny thing -- you can use those same methods to get adults to healthier, too! ("Eating healthy" generally means trading fat, sodium, and the empty calories of white flour and sugar for nutrient-rich whole grains, fruits and vegetables.)

And here are a few other ideas. Just for the heck of it, try one new fruit or vegetable every week. Last week, for example, we bought shallots and went a little crazy, adding them to anything that could handle their onion-y flavor. This week, it's herb-marinated olives -- a remarkable change from the ordinary, pimento-stuffed versions. Why try new foods? Because the more varied your diet, the more likely you are to be getting a wide range of nutrients.

Here's another suggestion -- if you're getting tired of steamed or boiled veggies, try roasting them in the oven. So far, we've roasted green beans, beets, broccoli, peppers, asparagus and tomatoes. Yummmm! Just drizzle with some grapeseed oil (rather than olive oil, which has a low smoking point and does not hold up well to heat), sprinkle your favorite seasoning on and they're ready to go in a 350 degree oven. Cooking time varies, depending on the vegetable, so start checking for doneness after about fifteen minutes.

Finally, visit the local garden store and invest in some fresh herbs. They make superb companions to vegetables of all kinds, and herbs contain vitamins and antioxidants. Plus, they're quite low in calories, and help reduce the need for salt, butter and sauces that add fat and sodium to our meals. Start with the familiar ones -- basil, thyme, rosemary, and oregano -- and move into the more exotic fare, like the wonderful pineapple sage (shown in bloom in the photo above) and cilantro. Trust me, these are vegetables like you've never had them before!