NUTRITION AMMUNITION
by Victoria Harrison
...to tame your raging hormones
Question: 
My menopausal hot flushes are really driving me crazy. I can't take HRT because of a past history of breast cancer. Are there any foods or alternative therapies that are effective?
Answer:
Many women have opted not to use HRT for various reasons and hot flushes are a nuisance. Up to 80% of menopausal women experience these but fortunately the symptoms subside after a year or two. Until they do, here are some dietary suggestions to help balance your hormones.
1. Eat more phytoestrogen-rich foods (aim for 1-2 servings per day). There is some controversy over this suggestion, however, eating these in moderation is the key. Weak estrogen-like compounds found in such foods as papaya, soy products, beans, lentils and peas can help moderate the effects of fluctuating estrogen in your body, which can cause hot flushes. A serving is 1 cup soymilk, 1/2 cup tofu, or ¾ cup legumes
2. Avoid hot beverages and foods that may trigger hot flashes such as excess sugar (check how much is used in your daily beverages), caffeine, alcohol, and spicy foods. To document if these are inducing flushes, keep a diary and relate it to symptoms later that day
3. Consider taking ginseng since the steroid-like chemical structure may reduce menopausal symptoms. Begin by trying ginseng tea early in the day (it may cause some insomnia in some people) and document any improvement. If you get positive results you can increase your intake.
4. Take a critical look at your diet and revamp it to emphasize whole grains, legumes (for replacing some animal protein), vegetables (especially 1-2 servings of greens daily for calcium and other beneficial phtyochemicals), a few nuts and sources of omega 3 fatty acids. Be patient since most changes you make take time, sometimes 3-5 weeks, to regenerate the body.
5. Include 1-2 tbsp ground flax seed (organic) daily since it is extremely rich in lignin, a plant hormone, which can build up your defense against cancer by blocking the formation of hormone-based tumors. Simply sprinkle flax on your cereal, on your rice, in soups or stews. Store ground flax in the freezer for daily use.
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