Study: Eat This and Reduce Hot Flashes and Midlife Depression

New research from the American Journal of Clinical Nutrition shows a common food compound can ease both the hot flashes and depression common to midlife changes in women. Here’s what you need to know – Colette Bouchez

As the witty – and clearly prophetic – actress Bette Davis once quipped: “Gettin’ old ain’t for sissies”. While I’m not sure how old she was when she said it, I’m guessing the menopause years might have been on her mind.

Now, two new Canadian studies promise to take the sting out of at least two of the most troubling side effects of menopause – hot flashes and depression. And doing so may be as simple as including one simple nutrient in your daily diet.

That nutrient: an omega 3 fatty acid compound known as ethyl-eicosapentaenoic acid - or E-EPA for short.

Indeed, in the first study - a randomized clinical trial just published in the American Journal of Clinical Nutrition - a daily intake of a supplement containing just 1.05 grams of E-EPA, plus 0.15 grams of ethyl-docosahexaenoic acid offered a promising new alternative treatment for midlife depression.

A second study garnered from the same research group promises the same supplementation also impacts hot flashes – with results to be be published in the journal Menopause in March.
Both studies are believed to be the first of their kind .

“To our knowledge, the current trial is the first to compare the effect of ethyl-eicosapentaenoic acid omega-3 supplementation with placebo on [psychological distress] and depressive symptoms in middle-aged women,” wrote lead author Michel Lucas in the American Journal of Clinical Nutrition.

“Because EPA and DHA supplements have beneficial outcomes on cardiovascular diseases, have no serious side effects, and might be helpful in reducing hot flashes, research should be encouraged in middle-aged women with PD and depressive symptoms,” added Lucas.

Depression & Hot Flashes: Better Control

The research involved 120 menopause-age women all of whom were diagnosed with mild to moderate depression. Additionally, at least one quarter of the women had experienced at least one major depressive episode.

A the start of the 8 week study the women were randomly divided into two groups – one to receive the omega 3 supplement, the other to receive a placebo supplement of sunflower oil.

The result: While the women who had suffered more severe forms of depression saw little improvement with the EPA supplement over placebo, those experiencing the much more common menopause-related mild to moderate depression saw a significant decrease in symptoms over the 8 week study period.

These results reinforce those published last year in the Journal of Affective Disorders by a group of Norwegian researchers. Here studies on some 21,000 people found that long-term intake of omega-3 fatty acid-rich cod liver oil appeared to reduce the risk of depression.

The second leg of the new research looked for the impact of the same omega 3 supplement on hot flashes in the same group of women.

At the start of the study the women reported a moderate amount of hot flashes – about 3 per day. After 8 weeks on the omega 3 supplement, the incidence of flashes was cut by nearly half – compared to almost no decrease seen in those taking the placebo .

Eat Your Way To A Healthier Menopause.

While taking an omega 3 supplement may be one approach to combating menopause symptoms, many nutritionists believe you can garner similar effects by loading up your diet with foods rich in omega 3 fatty acids.

Among the most potent are fatty fish – such as salmon, sardines and mackerel . What's more you only need about 6 ounces a couple of times a week to start seeing results.

And while many other foods such as s walnuts, flax seed oil, and some mayonnaise brands also claim to offer a high level of omega-3 fatty acids, nutritionist Elizabeth Somer, RD cautions you might not be getting the benefits you think.

“What you get in foods like walnuts and flax seed oil is an omega-3 acid known as ALA -- alpha-linoleic acid,” says Somer. While it’s good for your health, she says, in order to gain the menopause benefits of omega 3 it requires the body to convert ALA it to DHA – the kind of omega 3 found helpful in the menopause study.

The problem with the conversion, says Somer, is a variety of individual health factors, including our overall nutritional status, can hamper that process, leaving youwith less protection – and less symptom relief than you might think.

The good news: There are a variety of foods now available that are fortified with DHA so no conversion process is necessary. These include certain brands of eggs, egg whites, soymilk, whole wheat bread and cereal. Make sure you read the label to find out if your brand o these foods is offering these special benefits.

Also remember, you can take a omega 3 supplement , alone or in conjunction with the omega-3 rich foods.

For the latest information on foods that help symptoms of menopause - as well as a variety of natural treatments for hot flashes pick up a copy of The Hot Flash Solution by healthy lifestyle expert Colette Bouchez.

For more health and beauty news for fabulous women over 40 visit RedDressDiary.com .

You might also enjoy reading:
Menopause Increases The Risk of Depression
Reduce Blood Pressure/Cholesterol - Naturally!

Copyright by Colette Bouchez 2009 - All Rights Reserved.
In addition to US Copyright, the text of this RedDressDiary article is licensed under a Creative Commons Attribution-ShareAlike 3.0 License. All formatting and style elements of this page are not available under this license, and Colette Bouchez retains all rights in those elements.

Study: Menopause Increases Risk of Depression

Surprising new research suggests that both perimenopause and menopause can increase the risk of depression - even in women with no prior history of this condition. Here's what you need you need to know –

by Colette Bouchez

There’s no question that the symptoms we experience during perimenopause, and for some of us even after menopause, are no day at the beach.

From hot flashes and night sweats, to mood swings, forgetfulness, joint aches and pains - even fatigue - coping with symptoms of the “change” is enough to keep any woman in a bad mood for a decade or longer.

But now research shows your mood during this time of life may be more than just "menopause madness". One new observation study has found that women going through perimenopause and menopause have an increased risk of developing true clinical depression.

“ The majority of women do not devel­op depression during the menopause transition nonetheless, four commu­nity-based studies have documented that some women are at an increased risk” says Veronica Harsh, MD, lead author of the new research published in the latest issue of the journal Menopause Medicine.

The finding of the new study was basd on data taken from The Harvard Study of Moods and Cycles, The Penn Ovar­ian Aging Study, and The Study of Women’s Health Across the Nation (SWAN). Each was a community based study that found women who have major depression during midlife do not necessarily have a prior history of this condition.

Experts say these observations are definitely contrary to long held beliefs – and somewhat of a surprise.

“Many of us expected the latest observational studies to show that women with prior hormone-related depression would com­prise the chief risk pool for perimenopausal and menopausal depression. Instead, observational studies suggest a complex picture [indicating] that many of the women who have major depression do not have a prior history,” says Nanette Santoro, MD, Director, Division of Reproductive Endocrinology & Infertility at the Albert Einstein College of Medicine Montefiore Medical Center in New York City, and editor of the journal where the new research was published.

That said, Harsh emphasizes that some past health and lifestyle histories still matter. Among the criteria the study found as increasing the risk for midlife depression include a longer duration of cycle irregularity, a past history of premenstrual depression ( PMD) or post partum depression (PPD), stressful life circumstances, a history of smoking, disturbed sleep, reduce fertility, and being without a partner.

Midlife Depression: Checking For The Signs.
While it’s one thing to say a woman may be at higher risk for depression during midlife, it’s quite another to weed out who is really affected. One reason is that so many of the symptoms overlap with those of menopause.

In fact, experts say that it can be all too easy for both doctors and women to write off how they feel as “menopause madness” – without even considering the possibility that something else may be going on.

In fact, Santoro writes that doctors need to look past the usual complaints women talk about in midlife, to see if indeed, there are other clinical issues that need attention. Women, ,meanwhile can also benefit by becoming aware of the signs of depression, and how to seperate them from what occurs naturally in the years leading up to menopause.

According to the new research, signs women need to watch for include:

· Feelings of sadness that last most of the day.
· Diminished interest or pleasure in activities you used to enjoy
· Significant weight loss or weight gain without changes in diet or exercise
· Insomnia- or sleep too much .
· Significant fatigue and loss of energy.
· Diminished ability to concentrate
· Feelings of worthlessness or inappropriate guilt.
· Recurrent thoughts of death or considering suicide as an alternative.


The Danger of Over Diagnosis
Certainly, if you are having any of these symptoms, it’s important to bring them to your doctor’s attention. And if your doctor agrees that your symptoms may be linked to depression, it’s important to consider treatment options – particularly since easing your depression may make the true symptoms of menopause seem less troublesome.

That’s said, my personal opinion is that too often women are victimized by what I call “anti depressant mania” – the over prescribing of anti-depressant medications in situations where they might not be necessary. Indeed, there are some doctors who right now are prescribing anti depressants as a way of coping with menopause symptoms – even when depression is not part of the clinical picture.

Clearly, there are some women who will benefit from these drugs. But it’s also important to remember that many will also benefit from changes in diet and an increase in physical activity – with studies to show that for some, these interventions will work as well or even better than drugs.

The point is, that first both you and your doctor should be aware that depression might be behind some of what you are feeling in your middle years. But more importantlly if this does turn out to be the case, then be sure to sure to discuss all your treatment options – which include not only anti depressant medication, diet, and exercise, but also talk therapy.

Because the truth is, sometimes just having someone to complain to about those hot flashes and night sweats, can make all the difference in the menopause world! :)

You might also be interested in reading:
Sex and The City And Menopause
The Hot Flash Solution
For more midlife health and beauty tips visit RedDressDiary.com - the destination for fabulous women over 40. For fabulous qwik and easy busy tips visit QwikStyleDiary.com

Sex And The City And Menopause

As we steady ourselves for the hotly anticipated movie premier of Sex And The City, women everywhere are gearing up to revisit the fantasy world of sex, shoes, shopping and still more sex. And we’re not just talking young women.

In fact, whether you’re a fan or not, it was hard to ignore Sex And The City’s bow to the generation of free love via Kim Cattrall’s sizzling portrayal of the shows official middle aged siren, Samantha - the original Red Dress girl!

Indeed, Samantha's seemingly insatiable desire for all things sexy and sensual - from afternoon liaisons with the UPS man to bubble baths with college guys - not only kept Sex and The City sizzling for the boomer generation, it led us to believe that ever woman over 40 was spending her retirement fund on Victoria Secret underwear and stiletto satin slippers with maribou trim - and investing what was left in Viagra stock!

Experts, however, say they have been seeing a slight different picture of sex in menopause city emerging.

Indeed, as millions of boomer-age gals enter middle age and beyond, many report that unlike Samantha, they are checkin' their sex drive at the door.

It's the number one lifestyle complaint I hear from my middle aged patients - they just don't feel like having sex, their interest has dropped, their desire has dropped, and they can't understand why," says NYU cardiologist Nieca Goldberg, MD, author of the brand new Complete Guide To Women's Health.

One reason, say experts, is that for women, the desire for intimacy isn't just a physical urge the way it is for men. For us, the desire for sexy is very much tied up in emotion.

"Part of the desire to make love is clearly physical, but part is also emotional – so almost any emotional issue in a woman's life has the capacity to impact her sex drive," says Glenn D. Braunstein, MD, an endocrinologist and chair of the department of medicine at Cedars Sinai Medical Center in Los Angeles.

So okay,I think it's safe to assume that most of us are not exactly at our emotional best when
approaching menopause. I get that. We all get that.

But midlife doesn't have a strangle hold on crappy emotions. They also occur when we're single, when we're pregnant, when we lose a job or a friend or a really great hairdresser - and that can happen anytime in life. And is our sex drive always affected?

Well, it is. But the difference is, when we are young it seems to sort of drift back on it's own, without much prompting on our part. Not so as we age. In fact, research suggests that once you're past 45 or so, the longer you stay away from sex, the longer you're going to stay away - even if your emotional ups and downs taper off.

Which is why most experts believe mid-life emotions don't tell the whole story.

Sex In Menopause City: What's Really Going On

In fact, most say that playing an even stronger supporting role is our rapidly shrinking ovaries, and all the hormonal cha-chas that go with it.

"The very fact that a woman is no longer ovulating regularly, or not ovulating at all, automatically has to take her sex drive down a few notches," says Steven Goldstein, MD, professor of ob-gyn at NYU Medical Center in New York City.

Indeed, as every woman knows, that time frame just before and right after ovulation is probably the sexiest time of the month - not a mistake on mother nature's part, for sure, since this is also the time when we are mostly likely to get pregnant.

But fast forward a few dozen years and ovulation begins to dwindle and, eventually, stop. And when it does, that little monthly boost to our sex drive that's been occurring since, oh, I don't know, junior high school, well it takes a hike.

Are you gonna notice? You betcha.

"Many women feel that 'bump' much more than others, but every woman feels it to some degree," says Goldstein.

Add to this the fact that when our ovaries begin to check out, so does all that estrogen that has been moistening up all our V zone nooks and crannies and helping to make having sex feel as good as wanting it does. Ultimately, it's not hard to see why the era of Free Love can go the way of day-glo patent leather shoes and Simon and Garfunkle.

What's The Answer?
For many women just the simple act of understanding what is going on with their body is enough to get them to relax - at least enough to let the changes that are going to take place anyway run their course. Oftentimes, as our body gets used to lower hormone levels and the other changes that go with it, we get past that "bump" in the road, and find a new, and some say even sexier path to follow.

And certainly, you can always put the aging process on hold for a bit with HRT - hormone replacement therapy. While it's no longer recommended for long-term use, certainly in the short term it’s okay for some women - and it can give an almost immediate boost to your sex life. So too can a variety of topical solutions including many lubricants, if, say experts, you use them regularly everyday and not just when you’re anticipating intimacy.

And, in fact, if any of these – or Samantha’s other tricks – help your sex drive to come hurling back and make you weak in the knees, who knows, maybe you’ll get your own TV show!

At the same time, however, it's also important to recognize that you needn't feel obligated to go through middle age swinging from a chandelier in a red lace bra and matching thong - regardless of what you think everyone else is doing.

Indeed, some experts say that if we can stop looking at a diminished sex drive as a sign that something is wrong, and view it instead as part of the normal life cycle, we may get over the bumps in the road a lot quicker - and get back to enjoying life. This may be particularly true for those women who no longer have a partner – in which case a reduction in libido may be a welcome change.

In fact, even for those who do have a partner, sometimes a lessened sex drive comes about naturally for both - often replaced by other intimate bonding experiences. And if this is the case for you and your partner, don’t fight it - or try to talk yourselves into a problem that doesn’t really exist.

As Goldstein reminds us, "Just because your sex drive may be different at midlife it doesn't mean there is something wrong or that you have to try and fix it. If less sex isn't bothering you, your partner, or your relationship, then take heart -- you are maturing in the way nature intended."

And that's regardless of how Carrie, Miranda, Charlotte, and heaven help us Samantha may see it!

For tips on how to handle all the changes occurring in midlife and beyond visit:
www.Your Menopause.com or RedDressDiary.com
The destinations for fabulous women over 40!

Sex, Menopause & Red Lace Bras

You've all seen the commercial, I know: He's a 50-something in the wet suit with surf board; she's a 40 -something in a bathing suit by his side; their slogan " Never trust anyone over 90".

It's a commerical for hair dye. But no matter. The bigger message seems to be that the generation that introduced us to free love - and then, later on, more costly Viagra - are still supposed to be spending all their free time in speedos and red lace thongs, having sex in the back of a day-glo van.

And I guess, for some, maybe that's true. But when you talk to baby boomer women ....well you know for sure it's not true for everybody. Indeed, as millions of boomer-age gals enter perimenopause and then transgress to menopause and beyond, many say they check their sex drive at the door.

"It's the number one lifestyle complaint I hear from my patients - they just don't feel like having sex, and they can't understand why," says NYU cardiologist Nicea Goldberg, MD, author of the brand new Complete Guide To Women's Health.

Experts say one reason a woman's sex drive takes a dive during middle age is that her desire to intimacy isn't just a physical urge the way it is for men. For women, the desire for sex is very much tied up in emotion.

"Part of the desire to make love is clearly physical, but part is also emotional – so almost any emotional issue in a woman's life has the capacity to impact her sex drive," says Glenn D. Braunstein, MD, an endocrinologist and chair of the department of medicine at Cedars Sinai Medical Center in Los Angeles.

So okay, I think it's safe to assume that most of us are not exactly at our emotional best when going through menopause. I get that. We all get that.

But midlife doesn't have a strangle hold on crappy emotions. They also occur when we're single, when we're pregnant, when we lose a job or a friend or a really great hairdresser - and that can happen anytime in life. And is our sex drive always affected?

Well it is. But the difference is, when we are young it seems to sort of drift back on it's own, without much prompting on our part. Not so as we age. In fact, studies show that once you're past 45 or so, the longer you stay away from sex, the longer you're going to stay away - even if your emotional ups and downs taper off.

Which is why many experts believe that emotions alone don't tell the whole story when it comes to mid life women and sex. Problems are, in fact, clearly tied to something that is happening physiologically - most prominently, rapidly shrinking ovaries and all the hormonal cha-chas that go with it.

"The very fact that a woman is no longer ovulating regularly, or not ovulating at all, automatically has to take her sex drive down a few notches," says Steven Goldstein, MD, professor of ob-gyn and NYU Medical Center in New York City.

Indeed, as every woman knows, that time frame just before and right after you ovulate is probably the sexiest time of the month - not a mistake on mother nature's part, for sure, since this is also the time when we are mostly likely to get pregnant.

But fast forward a few dozen years and ovulation begins to dwindle and, eventually, stop. And when it does, that little monthly boost to our sex drive that's been occurring since, oh, I don't know, junior high school, well it takes a hike.

Are you gonna notice? You betcha.

"Many women feel that 'bump' much more than others, but every woman feels it to some degree," says Goldstein.

Add to this the fact that when our ovaries begin to check out, so does all that estrogen that has been casually free-floating through our veins, moistening up all those dry nooks and crannies and basically making the act of having sex feel as good as the thought of wanting it.

The end result: The era of free love can feel like it's coming to a much unexpected screeching halt.

NOW...The Good News!

For many women, just the simple act of understanding what is going on physiologically is enough to allow them relax about things - and let the changes that are going to take place anyway, run their course. Oftentimes, as our bodies gets used to lowered hormone levels and the other changes, we get past that "bump" in the road, and find a new, and some say even sexier path to follow.

And certainly, you can always put the aging process on hold for a bit with HRT - hormone replacement therapy. While it's no longer recommended for long term use, certainly in the short term, it is okay for some women - and the extra estrogen alone will give you an almost immediate boost to your desire for sex.

But if either of those options don't sound quite right for you, take heart - there are still things you can try. Indeed, the experts I talked to say there is no reason for any woman to put her sex life on the back burner no matter her age - and talking to your doctor about it can help. To this end, here's a few logs to throw on the fire - and get the conversation going!

1. Get your thyroid tested and have your doctor check for iron deficiency anemia. Expert say both disorders can impact your sex drive - and both are easy to fix.

2. Talk to your doctor about local estrogen therapy -creams and suppositories you apply directly to your V zone. They don't have the same kind of systemic effects of oral estrogens,
( they remain, for the most part, where you put them) but they can help soothe dry V zone tissue and add the juice necessary to make sex feel good again - in and of itself a boost to your sex drive.

3. If you're looking for an "all natural" solution, try Vitamin E. Used locally in the V zone, studies show it can rehydrate tissue and increase sensation. Apply it several times a week, whether or not you're anticipating sex, and over a few weeks time you should begin to feel an increased sensation in your V zone. You can also get a similar effect using KY Jelly or products like Astroglide - but again, doctors say the key is to use them every day, not just when you're going to have sex.

Sex, Menopause and Victoria's Secret

Finally, it's also important to keep in mind that you shouldn't feel obligated to emerge from menopause swinging from a chandelier in Victoria Secret underwear. For some, particularly those who no longer have a partner, a reduced sex drive may actually be a welcome change - and not something you'd be eager to transform.

In fact, even for those with partners, sometimes a lessened sex drive comes about naturally for both - often replaced by other intimate bonding experiences. If this is the case for you and your partner , then please don't talk yourself into a problem that doesn't exist.

There is nothing wrong with you - and you don't need treatment!

In fact, as Goldstein reminds us, "Just because your sex drive may be different at midlife it doesn't mean there is something wrong or that you have to try and fix it. If less sex isn't bothering you, your partner, or your relationship, then take heart -- you are maturing in the way nature intended."

For more ways to handle all the changes occurring in midlife visit www.YourMenopause.com - The Source For Midlife News & Information.

The Red Dress Diary: The Journey Begins!

Welcome to the Red Dress Diary - a place for fabulous women over 40 to find advice, inspiration, and information for living a happier, healthier and definitely more stylish life!

In fact, you've been a member of my FiftyThirtyFive.com newsletter team, then you already have an idea about the exciting things to come.

But for those of you who are new: The Red Dress Diary is about moving forward - with your life, your hopes , your dreams . . . and never letting age be the criteria by which you judge yourself, or let others judge you!

Now if you're looking for ways to turn back the clock to look & feel 30 when you're really 45 - well you won't find it here. This is not not about trying to deny your age.

What you will find however is a road map to re-defining who you are today - and a mirror that reflects a whole new way of looking at yourself and the years ahead - as well as a way to see yourself and your life in a whole new and exciting light.

But it's also about the real life information you need to accomplish all this! From important health news, to lifestyle and money advice, and of course, too fabulous beauty & style tips specifically for our generation, the Red Dress Diary is the place to find out more about the things that really matter in your life today.

It's also a place to learn about what other women our age are doing - how they are achieving and accomplishing their dreams and goals. In fact, I hope this will be a place where you will share some of your own experiences - and news about how your life is changing after 40.

So, make a comment, ask a question, offer some advice, open a topic of conversation - this is as much your blog as it is mine.

My hope: That we will take this journey together, and in the process not only redefine ourselves, but our generation

I hope you'll come back often - and that we'll become friends. In the mean time, put away that little black dress - and buy something red! Let the world know your time has arrived!

Colette

PS : For those of you who don't know me, I have been a health and beauty journalist for over 20 years. Currently you can read a lot of my work on WebMD.com and Oprah.com - and many other sites around the Internet. I've published 7 books on women's health - including my latest, a health and beauty guide that critics have called The New Bible Of Menopause! I've also won a ton of reporting awards - so whether it's a beauty tip or important health news you can be sure that what you read here is sound and well researched . You can find out more in the About Me section or just Google my name. And thanks for stopping by!

Posted by Colette Bouchez at 12:04 AM 0 comments