Soybeans play the best role in premenstrual syndrome diet

Soy is so far promoted a perfect food for human health and for women suffering from premenstrual syndrome diet.

That is girl to women should know about the cycle and premenstrual syndrome (PMS), especially the second problem that starts to affect most women at the age of 30 up. As we know that the women cycle is regulated by a kind of hormone named estrogen. Estrogen is known as the main sex hormone in women and is essential to the menstrual cycle.

Entering to premenstrual period, as amount of estrogen reduce, women’s mood presents negatively such as anxiety, severe depression, anger, and so on.

Should you use estrogen supplement? What solutions you knew for estrogen supplements?

Estrogen supplements know as a hormone replacement therapy that may help balance the hormone level. Women at the beginning of menopausal period can take plant substances  and natural estrogen cream.

While estrogen can found in nutrition fact of many different foods, soy is considered to the richest source. There have already many estrogen supplements helping lower the negative symptoms of the early menopause (hot flashes, night sweating, etc.), women are now recommended to put a priority to rich estrogen foods (called phytoestrogen or plant estrogen). Because this natural approach is seen safer for women’s health.

Phytoestrogen is contained in foods such as cabbage, garlic, whole grain, sesame, etc. but there is not richer than found in soy beans.

Analyzing soy’s chemical and structural components, it contains a considerable amount of protein, essential fatty acids, as well as a class of compounds known as isoflavones also called phytoestrogens. For this reason, soy is now linked to an estrogen dominance and probably one of the healthiest foods you can eat.

Different choice of soy made products are soy milk, tofu, burgers, cheese. However, the best recipe ever is soak the soy beans to make soy bean sprouts. Studies have shown that in comparison to dried seeds, sprouted soy beans contain an amazing increase in nutrients, especially in phytoestrogens, which have a weak estrogen-like activity. That’s why they can help relieve many symptoms associated with menopause, so that can worth to be added to PMS diet.

If you know how good to balance your diet and exercise, not mention only premenstrual enter, right away you are making a right decision to health yourself.

Healthy diet for women at menopause

Menopause is a natural and important stage of every women’s life, commonly after age 40. Although menopause simply means the end of menstruation, this symptom can have some specific influences on women’s health such as hot flashes, mood changes or risk of diseases.

Life change, diet and exercises are studied to help the menopause symptoms. Especially, a poor diet along with physical inactivity may worsen this stage of women’s life. Therefore, let have a brief in eating healthy at menopause.

Usually, there will be suggestions and recommendations of what is a healthy diet for menopause and what are foods to avoid or eating more at this stage? The question will be rightly resolved now.

Eating more means less risk with:

Foods ranged into white meat such as fish, chicken and turkey breasts, four servings per week.

Foods rich in fiber: vegetables, fruits (three pieces a day), fiber, vegetables and whole grains. These foods will help decrease mood wings and headache.

Water drinking: take at least 1.5 to 2 liters a day.

Foods rich in antioxidants and phyto-estrogens, foods high in vitamin D and calcine which are good for bone and help preventing osteoporosis symptom easily seen among women with menopause.

Meanwhile, women at menopause stage should avoid:

Saturated fats like fried foods, fats, shortenings which can increase risk of high cholesterol and heart disease.

Fats in meats and organ meats and sausages,

Whole milk products, cream and butter,

Processed salted bouillon, soups, packet soups, sauces for seasoning.

Sweets (especially those manufactured in industries) that include coconut and palm oils

Alcoholic beverages

Abuse salt: too much salt diet may links high risk of stroke and more.

Planning proper exercises is also as important as having a healthy diet at menopause. It help to enhance women’s health before entering a new stage of their life. 30 minute walking each day will significantly health heart, bones, balance weight and improve mood changes.

The importance of a healthy diet to help women to live fully at this stage of her life.

Common early menopause symptoms

There are many symptoms of early menopause, but in this article, these are the most common and serious ones to suffering from early menopause.

1. Abnormal periods

Your periods may come more frequently, every 24 days instead of every 28, or they may appear later than they used to. You may have a gentle period that endures just several days, and then the upcoming month get very strong bleeding. Your period may last a faster amount of time, or move on and on for what feels like an eternity. You could miss a month, then turn back to normal for several months, then skip two periods in a row…

2. Infertility Problems

Possibly one of the most unpleasant clues that you’re in premature menopause is the inability to conceive. You may still be having your period, you may still assume everything is perfectly usual — but you just can’t get pregnant. Or you may be noticing irregular periods and assume there’s something else wrong with you and never think it’s menopause.

3. Bladder Handle Troubles

This symptom of menopause is related to vaginal dryness and atrophy — and, honestly, it sounds much worse than it is. You’re not going to suddenly have to start wearing Depends. You may, however, recognize that you have to urinate more often or with more emergency, or you may have urinary stress incontinence, little leaks when you exert yourself. Again, this is a function of lower-than-normal estrogen levels. Your bladder and urethra are created from the same cells as your vagina when you’re a developing embryo. So, just like your vagina loses muscular tone and elasticity when estrogen production lags, your lower urinary tract does as well. The lining of your urethra becomes thinner, and the around muscles change into weaker. As a result, when you place stress on your bladder — through coughing, sneezing, laughing, or strenuous exercising, you many relieve a tiny bit of urine. And it is usually only a tiny amount, so there’s no need to imagine a real disaster.

4. Sleeping disorders/Upset Sleep

If you’re waking up a lot at night, tossing and turning, and generally suffering with insomnia, it might be connected with menopause. When you begin going through menopause, you may find that your sleep is less and less restful — when you sleep at all. In the past, doctors believed that interrupted sleep was a consequence of night sweats, but recent studies indicate that you can also have problems with sleep that aren’t connected to hot flashes. Commonly, the frequency of insomnia doubles from the amount you may have had before you entered premature menopause. And research also shows that females begin to get restless sleep as many as five to seven years before entering menopause. Again, however, the problem is recognizing that the insomnia you’re suffering from has its roots in changes in your hormone levels.

Women at the time of menopause may be at high risk of breast cancer

At the period of menopause, women might suffer from urinary incontinence. This symptom is not the most common but the most embarrassing and difficult to control. Then women often start some theropies at the time of menopause.

According to scientist, menopause is not a disease that can be cured with an exact treatment. Health care practitioners, however, can offer different treatments for hot flashes and other menopausal symptoms that become annoying. Some women do use therapy, hormone therapies, some time or during their menopausal years.

As Dr Jane Green, Oxford University, in their recent study said that The details of the pattern of risk with hormone therapy are becoming clearer. The study also found that those Women who start hormone therapy at the time of menopause have a greater risk of breast cancer than those starting therapy later.

Professor Dame Valerie Beral and colleagues at the Cancer Epidemiology Unit, Oxford University, set out to investigate this question by updating their 2003 analysis of data from the Million Women Study.

The researchers estimated the adjusted relative risks of breast cancer in hormone therapy users and past users compared to non-users among the 1.13 million UK women in the study.

Cancer Epidemiology Unit

Change Diet and Lifestyle to Relieve Your Premenstrual Syndrome

Premenstrual Syndrome (PMS) is a disorder characterized by a set of hormonal changes that trigger disruptive symptoms in a significant number of women for up to two weeks prior to menstruation.

There is no cure for premenstrual syndrome (PMS). Some medical treatments can help you manage your symptoms. But if your PMS is mild or moderate, you can change your diet and lifestyle which can help you avoid side effects from medical treatments.


  • Eat smaller meals more frequently to reduce bloating.
  • Avoid eating salty foods to minimize bloating and fluid retention.
  • Drink lots of water (about six to eight glasses a day) to avoid dehydration which can make headaches and tiredness worse.
  • Eat calcium-rich foods, such as cheese and milk. If you cannot eat dairy products, try calcium-fortified soya alternatives.
  • Eat lots of foods containing complex carbohydrates like whole grains to improve physical and psychological symptoms of PMS.Eat plenty of foods rich in vitamins and minerals such as fruit and vegetables.
  • Avoid caffeine and alcohol to balance your mood and energy levels.


  • Exercise for half an hour, at least five times a week to alleviate depression and tiredness.
  • Stretching and breathing exercises, such as yoga and pilates to sleep better and reduce stress.


Heavy Smoking Linked to Small Increase in Breast Cancer Risk

MONDAY, Jan. 24 (HealthDay News) — Heavy smokers of childbearing age — especially women who have not been pregnant — may face a modest increase in their risk of developing breast cancer, a new study suggests.

Association only noted for premenopausal women with no pregnancies, study says.

Researchers from Brigham and Women’s Hospital and Harvard Medical School in Boston found that breast cancer among pre-menopausal women was associated with greater cigarette amounts over a longer time period, including taking up the habit at a younger age.

Using data collected from the Nurses’ Health Study, initiated in 1976 with funding from the U.S. National Institutes of Health, the scientists examined medical records of 111,140 women over 30 years for active smoking and 36,017 women over 24 years for secondhand smoke exposure.

About 8,700 of those women went on to develop breast cancer, the most common cancer affecting women worldwide. Pre-menopausal heavy smokers had a 6 percent higher incidence of malignancy, according to senior study author Karin Michels.

However, secondhand smoke exposure in childhood or adulthood didn’t appear to elevate breast cancer risk, although the authors noted that such exposure is hard to assess. Light and moderate smoking did not seem to raise breast cancer risk either, the authors said.

“I think we confirmed the fact that smoking is not an important risk for breast cancer,” Michels said. “Obviously, smoking is a very important carcinogen, and most cancers are affected by smoking. Breast cancer is probably less affected.”

Those most at risk of developing breast cancer began smoking before age 18, smoked 25 or more cigarettes a day or smoked more than 35 years, according to the study, reported in the Jan. 24 issue of the Archives of Internal Medicine.

Michels, a cancer epidemiologist and associate professor of obstetrics and gynecology at Brigham and Women’s Hospital, said the study’s large size made it easier to clarify conflicting results from previous research.

Estrogen can fuel cancer growth, and researchers believe that smoking has anti-estrogenic effect in women, lowering the amount or activity of the hormone. Consistent with that belief is the study’s finding that smoking after menopause — when hormone levels dip dramatically — may be associated with a slightly decreased risk of breast cancer.

“Postmenopausal women in particular have an increased risk of cardiovascular disease,” Michels said. “If she adds smoking on top of that, I think it’s bad. This is definitely not a license to smoke.”

Dr. Mary B. Daly, director of cancer prevention and control at Fox Chase Cancer Center in Philadelphia, praised the study for using a longstanding, large number of participants.

“The study is done very carefully,” Daly said. “It’s an interesting field because, as the authors point out, the data so far have been conflicting.”

Women’s breasts are more sensitive to carcinogens before experiencing a full-term pregnancy, Daly noted, making smoking potentially more dangerous for them than for pre-menopausal women who have given birth.

“The good thing about this study is that it’s not going to change anything we’re going to say to people about smoking,” Daly said. “In terms of public health recommendations, you still want to give the message that smoking is not healthy.”

More information

To learn more about breast cancer, visit

SOURCES: Karin Michels, Ph.D., associate professor of obstetrics/gynecology, Brigham and Women’s Hospital, Boston; Mary B. Daly, M.D., Ph.D., director of cancer prevention and control, Fox Chase Cancer Center, Philadelphia, Pa.; Jan. 24, 2011 Archives of Internal Medicine

Copyright © 2011 HealthDay. All rights reserved.

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Antidepressant Might Help Ease Hot Flashes

TUESDAY, Jan. 18 (HealthDay News) — The antidepressant medication escitalopram (brand name Lexapro) reduced the frequency and severity of hot flashes in older women, according to new research.

Lexapro could prove an alternative for women who can’t use hormone therapy, study suggests.

Women in the study experienced nearly 10 hot flashes a day at the start of the study, but those were cut to an average of just over five hot flashes a day in women receiving the antidepressant compared to about 6.5 per day in women receiving a placebo.

“Although hormone treatment is the usual treatment for hot flashes, and it is effective, for women who don’t want to assume the potential risks of hormone therapy, this is another option,” said the study’s lead author, Ellen Freeman, a research professor in the department of obstetrics and gynecology at the University of Pennsylvania School of Medicine.

“We found that after eight weeks of treatment with escitalopram, women had many fewer hot flashes a day compared to those on placebo,” she added.

Results of the study, funded by the U.S. National Institutes of Health, are published in the Jan. 19 issue of the Journal of the American Medical Association.

Hormone therapy has traditionally been the most common treatment offered to women experiencing hot flashes as part of the menopausal transition. However, when the Women’s Health Initiative study reported in 2002 that hormonal therapy had potentially serious risks, many women decided the benefits didn’t outweigh the potential hazards. Since that finding, experts have been able to better identify which women might have a greater risk from hormone therapy, and those for whom hormones are a possible option.

“For some appropriate women — meaning those without contraindications — the short-term use of estrogen or hormone therapy may still be a viable option. And [for these women] we use the lowest dose for the shortest time possible,” explained Dr. Judi Chervenak, a reproductive endocrinologist at Montefiore Medical Center in New York City.

“But, for women for whom hormones aren’t an option, or those who don’t want to take hormones, SSRIs [antidepressants] and SSRI-like medication are another option,” Chervenak said.

Selective serotonin reuptake inhibitors (SSRIs) are approved by the U.S. Food and Drug Administration for the treatment of depression, but doctors sometimes prescribe them for “off-label” (non FDA-approved) uses, such as for treating pain or — as in the study — for the relief of hot flashes. SSRIs include drugs such as Celexa, Lexapro, Paxil, Prozac and Zoloft.

A generic version of Lexapro isn’t yet available in the United States, according to the FDA. The cost of a month’s supply of the drug varies, but a 20-milligram per day dose is approximately $110 for 30 days.

The current trial included 205 women between the ages of 40 and 62 who were either beginning menopause or who had finished the menopause transition in the past year. To be included in the study, the women had to experience at least 28 hot flashes per week that they would classify as bothersome or severe; most women had more than that.

The women were randomly assigned to receive escitalopram (between 10 and 20 milligrams per day) or a placebo for eight weeks.

The researchers found that 55 percent of the women in the escitalopram group reported at least a 50 percent reduction in the frequency of their hot flashes, compared to 36 percent of those in the placebo group. The escitalopram group also reported a decrease in hot flash severity.

Within three weeks of stopping the medication, women in the escitalopram group had an increase of about 1.5 more hot flashes a day than those in the placebo group, the investigators noted.

Side effects were minimal, said Freeman. Just 4 percent of the escitalopram group dropped out due to adverse side effects.

Exactly how escitalopram helps relieve hot flashes isn’t known, according to Freeman. And, she noted, the exact cause of hot flashes still isn’t clear.

“Hot flashes are so distressing to so many women that to have any potential new option is appreciated. This isn’t the be-all, end-all treatment, but it’s another option that we have to offer patients with hot flashes,” said Chervenak.

She added that for women who don’t wish to take medication, one of the best ways to reduce hot flashes is to keep a symptom diary to see if you can figure out what might be causing your hot flashes so you can avoid it. For example, she said, many women experience a hot flash after drinking red wine. Other potential triggers include caffeine, chocolate, spicy foods and stressful situations.

More information

Learn more about the symptoms of menopause, including hot flashes, and what treatments are available from

SOURCES: Ellen W. Freeman, Ph.D., research professor, department of obstetrics and gynecology, University of Pennsylvania School of Medicine, Philadelphia; Judi Chervenak, M.D., reproductive endocrinologist, and associate clinical professor, Montefiore Medical Center and Albert Einstein College of Medicine, New York City; Jan. 19, 2011, Journal of the American Medical Association

Copyright © 2011 HealthDay. All rights reserved.

Content Provided by HealthDay

Symptoms of Menopause

Menopause, or more accurately perimenopause , is the time when your body begins to react to dropping levels of estrogen and other hormones. Every woman will experience this differently, so your menopause may not look like your friend’s. But some symptoms are very common, some less common, and some are serious and should not be ignored. Here is a list of things you may notice as you enter menopause.

Common Menopause Symptoms

Menstrual Irregularities
Often the first symptom of impending menopause is a change in the length of your cycle. It may be longer between periods, shorter between periods, or a combination of the two.

Hot Flashes & Night Sweats
A hot flash is the sensation of “flushing” or a sudden feeling of heat, often accompanied by sweating. When they occur during sleep they are called night sweats. Hot flashes are the menopause symptoms most often mentioned by women. About 75% of women will experience hot flashes as they go through menopause.

Mood Swings
As estrogen and progesterone decline, some women describe themselves as “emotional.” They report being more easily triggered into strong emotional responses such as sadness, anger, irritability or delight. Because they see themselves as suddenly unpredictable, women find this unsettling, and are likely to seek help for this symptom.

Both migraine and tension headaches may increase during menopause. Since migraine headaches are vascular in nature, and since the vascular system is more unstable during menopause, migraines can become more frequent and difficult to manage.

Many women report a greater tendency to be wakeful. Sometimes this is due to night sweats and sometimes due to neurological excitability, both of which are more common during menopause. Once awake, they find it difficult to go back to sleep and can suffer from sleep deprivation as a result.

Vaginal Dryness & Urinary Problems
This symptom is also one for which women seek help. As estrogen is less available, the walls of the bladder, urethra and vagina become drier and less flexible. This makes the tissue more easily damaged and more prone to infections.

Weight Gain
Your metabolism will slow with age, and weight gain is common in menopause. The combination of changing patterns of fat deposit, less muscle mass and a slower metabolism can give you a larger abdomen and “flabby” arms and legs that send you off to the gym for help.

Memory & Cognitive Changes
This symptom, too, is one that is distressing for women. While some loss of memory is normal with aging – especially word retrieval and short term memory – if cognitive changes interfere with your ability to do everyday things it’s a good idea to get them checked by your health care provider.

Some women experience a profound fatigue during the menopause. It is usually temporary and is your body’s adjustment to lower estrogen. If it prevents you from doing your daily activities, or if it lasts more than two months, see a health care provider to rule out other causes of fatigue.

Decreased Libido
Many women notice that their sexual desire lessens when they become menopausal. Sometimes this is a temporary response to hormone shifts, sometimes it is a reaction to other things like stressors or difficult life situations. If you notice that you desire sex less often, or don’t seem to enjoy it, and this creates problems in your life or relationships, talk to your doctor or provider about possible treatments.

Serious or Dangerous Menopause Symptoms

See your physician or medical provider if you experience any of the following serious symptoms:

Heavy Bleeding
If you find that your periods are increasingly heavy and that you have to change your super tampon or maxi pad more than once an hour for eight hours, your bleeding may be damaging your health. Heavy bleeding can be a sign of fibroid tumors, uterine polyps or uterine cancer. It can cause you to become anemic and should be evaluated by a medical professional.

High Blood Pressure
Check your blood pressure every few months, and if it becomes higher than 140/80 make an appointment to have it evaluated. High blood pressure can put you at risk for heart disease or stroke, and may be a sign of more serious medical problems.

Heart Palpitations
Some occasional heart palpitations or irregular beats can be normal during the time around menopause. But if they are happening frequently, or are accompanied with trouble breathing, fainting, chest pain, anxiety, or nausea they could be signs of heart disease or a heart attack.

Menopause is a time of changing moods and grief over life’s losses. If you are finding yourself sad most of the time, or if you feel hopeless, irritable, have lost pleasure in things you used to enjoy or think about dying or hurting yourself, make an appointment to see whether you are clinically depressed. Some treatments for depression are also effective for other menopausal symptoms.

Other Symptoms of Menopause

Since menopause will have its own affect on your body and system, there are many symptoms that you may notice during this time. Women have reported many unusual ways that their body responds to the change in hormones, including:

  • Low blood pressure
  • Dizziness
  • Ringing in the ears (Tinnitus)
  • Asthma
  • Aching joints and muscles
  • Bizarre dreams
  • Indigestion
  • Hair loss
  • Burning sensation in mouth
  • Change in breath odor or “bad taste” in the mouth
  • Change in body odor
  • Unusual neurological experiences like “creepy crawly” feelings in the skin, tingling, numbness, itching, “electric shocks”

If you experience any of these, check with your health care provider to see whether it is a side effect of menopause, or something more serious.


National Institute on Aging, Menopause: One Woman’s Story, Every Woman’s Story, National Institutes of Health,NIH Publication No. 01-3886 Feb. 2001. 10 Oct. 2007.

North American Menopause Society, (NAMS), Menopause Guidebook: Helping Women Make Informed Healthcare Decisions Around Menopause and Beyond, 6th Edition , North American Menopause Society, 2006. 10 Oct. 2007.