> Health and Disease > Women's Health Issues

Throughout their lives, women face specific health challenges, from puberty to pregnancy to aging. Depending on family history and health status, they’re also on the lookout for warning signs of such serious illnesses as heart disease, arthritis, obesity or diabetes.

Here are my suggestions for lifestyle and dietary improvements. They will go a long way to improving quality of life, now and in the future. As a pharmacist and a woman in my 30s, I know that by taking steps as early as possible I can effectively manage and prevent conditions like premenstrual syndrome (PMS), menopause and osteoporosis, conditions that effect nearly every woman at some point.

The Roaring Twenties

A common concern for women in their 20s is premenstrual syndrome. It’s estimated that about 75 percent suffers from this condition yet takes it as a normal part of life. Several aggravating factors have been identified: estrogen dominance, nutritional deficiencies and stress. Symptoms may include anxiety, irritability, depression, food cravings (especially sweets!), water retention, cramping, backache and headache.

Drugs have a limited role in the treatment of PMS and do not address the underlying causes or imbalances. Complementary approaches include exercising regularly to help improve mood and reduce anxiety and discomfort.

Avoid caffeine, nicotine and alcohol and eat more fruits and vegetables. Aim for 25 to 35 grams of fibre daily (whole grains, flax seed, legumes and nuts). Fibre may help to bind up excess estrogen and therefore balance hormones. It also helps to regulate sugar levels and improve mood. Vitamin and mineral supplements, including vitamin B₆, calcium, magnesium and potassium reduce symptoms of bloating, pain and emotional distress. Evening primrose oil improves symptoms like irritability, breast discomfort, depression, tiredness and headaches. Dong quai is effective for uterine cramping.

While young women do not think of osteoporosis, this is when they should actually start thinking of bone health. Our maximum bone density is attained by approximately age 30. After this point bone loss occurs at a slow and gradual rate until menopause, when it increases dramatically. To keep bones strong and healthy make sure you get enough calcium in your diet (800 to 1,000 mg) or consider a mineral supplement. Your calcium supplement should include magnesium and vitamin D for optimal absorption. Walking, weight training and other activities that put stress on the bones will also help maintain and even increase bone density.

The Fabulous Forties

The 40s are a transitional time when your menstrual cycle winds down and your body is approaching menopause. Normal hormonal fluctuations can lead to symptoms of breast swelling and tenderness, mood swings, irritability and sleep disturbances. Once women reach menopause, the lack of vital hormones causes symptoms like weight gain, hot flashes, mood swings, vaginal dryness and sleep disturbances.

The complementary approach to the management of perimenopause and menopause also focuses on healthful eating, exercise and the use of certain herbs and supplements. Evening primrose oil, especially in combination with vitamin B-complex, eases menopausal symptoms like hot flashes and sweating. Isoflavones, which are phytoestrogens (plant-based estrogens) can be helpful in balancing hormones and alleviating symptoms and may even help to reduce your risk of heart disease and osteoporosis.

Isoflavones are contained in non genetically engineered soy (taken in moderation), red clover, black cohosh and ipriflavone. Numerous studies also show soy and red clover to have beneficial effects on various risk factors for heart disease. They can help reduce LDL (bad cholesterol), increase HDL (good cholesterol) and improve the health of blood vessels. In clinical trials, black cohosh has been compared to prescription estrogens and found to be just as effective in managing hot flashes, mood swings and vaginal dryness. Ipriflavone is well known for its benefits in preventing bone loss, increasing bone density and reducing fracture risk.

The Swinging Sixties

Women in their 60s and on are concerned with enjoying good quality of life and preventing chronic disease. This can be accomplished if you keep your bones healthy by eating calcium-rich foods (dairy, oranges, almonds, salmon and tuna), taking necessary supplements and maintaining physical activity. Antioxidants such as vitamins C and E are important to protect against cancer and heart disease and maintain a healthy immune system.
Estrogen loss after menopause can cause thinning of vaginal and urinary tract tissues, which increases risk of infection. Cranberry extract has been shown to be helpful in preventing and treating urinary infections by preventing bacteria from adhering to the bladder wall. The use of probiotics such as acidophilus and bifidus helps maintain normal bacterial flora in this area and reduces your risk of both bladder and yeast infections.

Optimum health and wellness is a continuum. Good health throughout life requires a strong commitment to a positive diet, lifestyle and attitude. Take an active role in your medical care.

Listen to your body, be informed and ask questions.

For more in-depth information on PMS and menopause, read Evening Primrose Oil, number six in the alive Natural Health Guide series. Available at health food stores or through alive books (800-661-0303).

Sherry Torkos is a holistic practitioner living in Fort Erie, ON.

Source: alive #221, March 2001