Let's Start Making Sense
Is your head spinning from all the health headlines? What you thought was good for you, scientists now tell us, may not be so good. Last February, the Women's Health Initiative (WHI)-an 8-year National Institutes of Health study of menopausal women-released findings that questioned the value of low-fat diets, calcium and vitamin D. In 2002, the WHI study shocked women and their doctors when it found that hormone therapy could hurt, rather than help, our hearts and minds.
Before you stop good health habits, or even hormone therapy, read on. And always, of course, consult your healthcare provider on what's best for you. Depending on your age, family history and a host of factors, the latest scientific findings to hit the news may, or may not, apply to you.
When trying to sort through the latest ‘do this' and ‘don't do this', it's important to remember that menopause is not a disease; it is a natural process, says JoAnn Pinkerton, M.D., medical director of the Midlife Health Center at the University of Virginia Health System. "Nearly 75 percent of women go through this life phase with mild or tolerable menopausal symptoms that can be managed with exercise and healthy lifestyle choices."
Coping with Hot Flashes
Top of mind for most women is whether to take hormone therapy. The Food and Drug Administration has approved it for treating hot flashes, vulvar and vaginal atrophy and preventing postmenopausal osteoporosis.
But conflicting studies make appropriateness less clear. Pinkerton draws a simple line: if you are asymptomatic and only taking it to prevent heart disease or Alzheimer's, don't; If you are over 60 and remain symptomatic after going off hormones, talk with your healthcare provider about very low-dose options. If you have a uterus, also talk with your healthcare provider about your options for progesterone therapy to protect against uterine cancer. If you are a younger symptomatic woman (40 to 55), consider taking the lowest-dose hormone therapy because, in addition to nearly 90 percent relief of even severe frequent hot flashes, early studies suggest it may improve heart health for younger women. "If you are dealing with persistent, intense menopausal symptoms, don't rule out hormone therapy without discussing lower-dose options with your healthcare provider," Pinkerton says.
Don't Skip Calcium
In February, we learned from the WHI study that calcium and vitamin D supplements were not effective in preventing colorectal cancer and some fractures. Lost in the frenzy was the study that found a small, but significant, higher hip-bone density in women taking the supplements compared to those taking placebos. And women over 60 had a significant-21 percent-reduction in hip fractures. The National Institutes of Health says that women at risk for osteoporosis clearly need to take calcium and vitamin D supplements.
Stick with Good Fats
For years we've been cutting fat from our diets, opting out of butter on bread and choosing fat-free yogurt. Then the WHI released findings that said low-fat diets are overrated, doing nothing for cancer or weight. Still, experts says, this doesn't mean we've got the green light to throw out healthy eating. Instead, get rid of bad fats-saturated (butter, ice cream, chocolate, cheese, coconut) and trans (deep fried chips, fast foods, margarine, baked goods). Enjoy naturally-occurring fats not damaged by high heat, refining, processing or other man-made tampering such as partial hydrogenation. The best fats are found in olive oil, peanuts, cashews, olives, almonds, avocados and fish.
"During the middle of our lives," Pinkerton adds, "it's important to take the time to get plenty of exercise, eat a healthy diet, and get the nutrients we need. And if you're confused about what's best for you, talk with your healthcare provider."
Sorting it All Out
Still confused? Just have questions? Talk with a doctor to help clear up uncertainties you might have. Call 888-882-9892 to make an appointment with a specialist at UVa Health System.