Women

Women’s Health:

Bones, Breasts, Menstruation, and Menopause

Osteoporosis Prevention:

The best way to prevent osteoporosis in later life is to build strong bones before the age of thirty, long before most women consider bone density a health issue. Even in mid life, bone loss can be reversed if it hasn’t gone far enough to fracture the bones. Low bone density (osteopenia) is common in post-menopausal women and usually can be reversed with nutrition and exercise. See extensive section of this web site on bone health.

1. Bone building exercise is the only reliable way to maintain or regain bone density and flexibility. Dense but inflexible bones are also vulnerable to fracture.

· Strength train using compound exercises twice a week in 45 minute sessions (total 1.5 hours). Include compound exercises that effectively work the hips and low back.

· Walk, run, cross-country ski, or do other weight-bearing aerobics for another hour a week divided into 2 or 3 sessions. Swimming and biking are not effective bone builders because the water or the bike supports your weight.

2. Get 1200-1500 mg of calcium a day with diet and supplementation. Good sources of 200-300 mg are 1 cup of high calcium cabbage family greens (kale, collards, rapini, mustard, turnip), 1 cup low fat yogurt, buttermilk or milk, 6 ounces of tofu, or 8 ounces calcium fortified orange juice. See high calcium food lists in Christiane Northrup's books.

3. Use calcium supplements if you aren't getting enough calcium from food. Get at least two servings a day of high calcium food and then supplement with 600-1000 mg calcium citrate and 300-600 mg magnesium. Divide your supplements into servings of no more than 350 mg calcium (so you’ll be taking calcium 2 or 3 times a day) and don’t take it with high bran cereals.

4. Supplement with 400-600 IU vitamin D in the winter or year round if you use a sun block. Often one supplement will give you calcium, magnesium, and vitamin D.

5. Look at Susan E. Brown’s, Better Bones, Better Body, for more information about bone supporting trace minerals. Bones also thrive on zinc, manganese, copper, boron, silicon, etc. If you have a good diet, you may get plenty of these minerals.

6. Avoid crash dieting. It’s one of the worst things for bone density, as well as muscle mass. If you are on a weight loss program, lose weight slowly and rationally and don’t skimp on minerals while you’re cutting down calories.

7. Make informed choices about hormone replacement therapy. Read Dr. Christiane Northrup and Dr. Susan Love. HRT slows the loss of bone while you take it, but as soon as you stop, bone loss resumes quickly. Exercise and the right foods are the only long-term protection we have.

8. The following block calcium absorption or promote urinary loss of calcium.

· Excess salt. No need to eliminate, but avoid salty snack foods and lots of soy sauce.

· Excess protein intake (more than 100 grams a day).

· Coffee, tobacco, and alcohol.

· Some prescription drugs, such as cortisone and prednisone.

Breast Cancer Prevention:

These guidelines lower our risk to some degree. Hopefully, future research will turn up more about breast cancer prevention. There is some evidence that breast cancer in mature women is most closely linked to childhood diet and exposure to environmental carcinogens.

1. Eat a diet low in animal fat. Animal fats stimulate synthesis of estrogen by colonic bacteria, and high estrogen increases the risk of breast cancer.

2. Use soy products. Again, I think the main issue here may be that when we use soy protein, we're skipping animal protein.

3. Use foods high in anti-oxidants—fresh vegetables and fruits, whole grains, garlic, onions.

4. Keep alcohol consumption low. Studies show significant risk. (Here we have to balance the fact that alcohol lowers risk of coronary disease, so I opt for moderation.) Caffeine is linked to fibrocystic breasts and breast pain, but not to breast cancer.

5. Maintain a healthy weight for your height and structure.

6. Exercise at least three hours a week in at least three sessions.

7. Nurse your children—it’s good for both of you.

8. Avoid hormone replacement therapy. Explore natural solutions listed below for low estrogen symptoms.

Dealing with Menstrual Problems and PMS:

1. Cut down on caffeine, refined carbohydrates, and sugar.

2. Exercise regularly.

3. Get enough calcium and magnesium and take extra when symptomatic.

4. Improve the quality of oils in your diet.

5. For painful cramps, drink raspberry-leaf tea.

6. Manage stress levels. Experiment with breathing exercises, stretching, and relaxation techniques. Give yourself a few hours of quiet and introversion, a good book, and a hot water bottle.

Mid-life Issues: Low Estrogen Symptoms, Hot Flashes, and Vaginal Changes

Encourage hormone production through healthy adrenal glands and fat cells (Yes, they're good for something!) by experimenting with these changes. Try ones that appeal to you, not necessarily all of them. Develop an experimental and exploratory attitude toward your changing body.

1. Use a whole grain and vegetable based diet.

2. Eliminate or reduce foods high in sugar. Experiment with eliminating fruit juices.

3. Eliminate or reduce caffeine. Decrease intake slowly so you don't get a reaction.

4. Eliminate or reduce alcohol intake.

5. Use at least 1 tablespoon of extra virgin olive oil daily and eliminate hydrogenated and deep fried fats. Keep saturated fats to a minimum.

6. Use foods high in phytoestrogens--cabbage family vegetables, flax seed (a heaping tablespoon freshly ground and then refrigerated or frozen), and soy products

7. Eat frequently and don't ignore hunger.

8. Get enough rest and take small relaxation breaks in your day. Simple deep breathing exercises or a few yoga stretches, for example.

Hot flashes.

1. Avoid sugar, caffeine, alcohol, and tobacco to reduce adrenal stress.

2. Exercise regularly.

3. Experiment with the following herbs, one at a time so you can tell what's helping you: black cohosh and vitex (chasteberry).

4. Take vitamin C with bioflavenoids.

5. Drink lots of water.

Vaginal dryness and discomfort and bladder problems.

1. Eat good quality oils.

2. Drink 6-8 glasses of water a day. This improves the skin and inner linings of the body.

3. Stimulate the vaginal muscles with Kegel exercises every day.

4. Enjoy frequent sexual stimulation.

5. Try Replens or other lubricants according to package instructions.

6. Try progesterone creams.

7. Try estriol cream if nothing else works (prescription needed). Estriol is applied as a vaginal cream and has is the least active estrogen compound. It's been used safely for vaginal dryness for years in Europe.