I am happily on the other side of menopause. I never had traditional hot flashes but if my neck or upper chest was covered I had the uncontrollable urge to stab someone. 😂 no one got hurt.
Being hush-hush about women's health doesn't get us far. It bugged me so much that the literature wasn't easy to understand. Half of the planet experiences menopause. So we ladies have to help one another!
So great that you are writing about this in the context of food. I am definitely in the post-menopause phase of life and still need tweaks to my diet and lifestyle to maintain my health. Everyone's metabolism is different, but one thing is for sure, as we age our metabolism slows down, we lose muscle mass, and what we eat or drink effects us in bigger ways. I've cut my alcohol consumption considerably, having a glass of wine or cocktail only once or twice a week. It cuts calories and I sleep better. I do strength training 3x a week and maintain muscle mass as best I can and burn calories. And my diet incorporates lots of veggies and lean protein at every meal with way less carbohydrates. One of my "diet hacks," and I think you will like this(!) is having a big bowl of steaming chicken bone broth, with fresh spinach from the farmer's market, a little cooked rice, and cubes of firm tofu. If I am inclined, I grate in some ginger and add chopped cilantro and green onions. Lots of variations are possible, as you can imagine and create.
I have been on HRT since my early 50s and it has worked for me because my risk factors for breast cancer are low. I recently went off progesterone because I had a hysterectomy two years ago, but am now reading on Dr. Google(!) about the benefits of staying on it for mental acuity. My next step is to have my hormone levels tested. It is a long journey and women talking about this and sharing is the best support for learning about this taboo subject.
Diane -- thanks for sharing your menopause journey and management strategies. We can't be hush-hush about this because women's health has not been well researched enough.
All the informationa about HRT is kinda murky. I asked my gynecologist about HRT as a preventative measure against dementia and she said there is nothing conclusive.
I asked my doctor sister and pharmacist brother and their response was inconclusive too. My brother added that you can't sell drugs by researching lifestyle choices. Also, if you've got a balanced situation that you're feeling good about, why introduce something that may rock the boat? Both of them said if anyone wants to go on HRT, make sure to talk to a doctor who will tailor something specific for your needs. Hormones are personal.
As you say, our bodies change in this phase of life and if you're managing it well with a food, rest and exercise, you're doing awesome! Love the bone broth, ginger and tofu combo, Diane!
I'm a little late to the discussion but first off, thank you son much for talking about menopause (peri & post). I am in post menopause now (did you know that menopause is literally just the one day that you hit a year without a period, everything else is peri and post) and am on HRT which helps (I put an estrodiol gel on my arms and take a progesterone pill every day). HRT is helping me for sure, my brain fog has cleared a bit and the hot flashes aren't quite as intense (I had about 10 a day, I kid you not) and I am generally less irritable all the time. There's a fantastic Mel Robbins podcast interview with Dr. Mary Claire Haver (a board certified obstetrics and gynecology specialist who is also a certified menopause practictioner) that I highly recommend listening to. It really helped me understand what is going on in our bodies and why the loss of estrogen affects SO MANY functions. Essentially estrodiol regulates pretty much all of our cellular functions so when we stop producing it (or at very low levels), no wonder everything goes to hell! So interesting the discussion about soy and tofu! I started drinking soy milk almost exclusively starting in January of this year (I make a soy latte every morning) and I wonder if that is also contributing to my symptoms feeling more manageable.
So you're the ONLY other person who also identified the 1-day menopause deal. Like that was it. And now, we're post-menopause. It ain't over.
You had roughly 10 hot flashes daily? Oh, Helen. I'm so sorry. It's good to know that the HRT alleviated some of the intense symptoms. I have a friend who has a patch but she is perimenopause.
Dr. MC Haver has a good website and I like her discussion of lifestyle intermingled with the pharma. There's are different approaches available. I like what she says in the podcast you shared about how every woman deserves to have conversations about menopause with their health care providers. Staying in the dark is depressing.
I am well past menopause (I’m old), and I managed without HRT, but your post really resonated with me. You have to pay attention to your body, no matter what stage of life you are in, and play around with what works for you and what doesn’t in order to get it right for yourself. That’s where food comes into play. I know I feel best when I lean in the plant based direction, however, a good piece of meat now & then really fills the bill. It’s about balance and moderation and reading labels. I’m still chuckling over your outrage over how the “Mediterranean Diet” has stolen the thunder from all of the other cuisines that basically follow the same principles. And, by the way, kudos to the doctors who really listened to you, instead of reaching for their prescription pads.
Evelyn -- you're NOT old. During the past 6 months, I keep seeing HRT pop up so my friends and I are curious. At the same time, I've wondered how many women have managed without it. The people in the Live to 100 series on Netflix likely weren't on HRT, for example. They're doing all right.
So, as you've put it so nicely -- go plant-forward and enjoy a nice steak once in a while. It's ok. We really do have to be our own health advocates. I figured that I luckily have healthcare so why not use it for professional consultation?
If I had been more aware of BHRT in early menopause I would have done it to help stave off osteoporosis! I started well after to help improve bone markers.
I absolutely loved reading this! I’m 43, and I know that’s my next stage of life…and I have no clue how to prepare or what to expect. I’m also a HUGE fan of tofu (and veggies), so I can’t wait to follow along with your new series.
Erin! All I knew when I was 43 was perimenopause was coming and I had no idea what it was. I was totally in the dark. So, if you have questions about it, we have a community of folks here who likely have more answers than I do. I'm happy to be the tofu whisperer.
I absolutely love that you’re writing about this! I’m most definitely in the peri phase. I don’t have any siblings to consult. I recently asked my mom about her experience, and she told me that at the time she was going through a stressful time at work and just attributed any symptoms to that. I am constantly swirling through the vortex of “Is it perimenopause/leukemia/leukemia drugs/just getting older?”
I’m always down for tofu ideas and recipes. I recently helped a customer at work find tofu to cook for the very first time. I told her I was happy to talk about different ways to cook it anytime she wanted. Something I want to try soon is freezing and defrosting tofu to see how it alters the texture.
Lord -- that back-of-the-brain voice questioning our state of being can be on repeat for what seems like an eternity. Last year, I chatted with a friend and we both admitted to thinking, "Am I about to die?" I try to apply humor by reminding myself that menopause isn't a leading cause of death.
I’ve heard that black pepper helps turmeric absorption. Thank you for the extra information! Last night I made a Persian stew with a whole lot of turmeric and black pepper, flavor + function.
I also meant to say that for a while now I’ve been juicing a whole bunch of ginger and freezing it in ice cube trays. I add cayenne to half of them. Me and one of my ginger loving kids add it to green tea, herbal tea, or just hot water. So delicious! I’ve been wanting to try adding fresh turmeric to the mix.
I was braced for a long and tumultuous journey through menopause after watching my mother. I had one hot flash and it was a quick and smooth transition.
Menopause for me was very similar to what you are experiencing: itchy rashes, issues with sleep, feeling forgetful. I have been eating a lot of soy products in traditional Asian ways for about 40 years and that is why I think I have had a relatively easy time of it (compared to what others go through). I had surgery last year to have my ovaries removed (too many cysts), and that dumped me right into post menopause. But I felt no difference. An Asian plant based diet for me is the most delicious, natural, and healthy way to eat. Fortunately, my husband is fully on board. A proud moment yesterday was when my 37 year old nephew texted me from an Asian market yesterday to discuss Oolong tea choices.
Haha yes i love it when we become “influencers” to our small circle of friends and family 😄 I’m always very proud when my friends tell me they are sick and hunkering down with some homemade Instant pot pho from Andrea’s blog 🥰
That's fascinating, Marion. You laid the groundwork decades ago -- being ahead and not knowing it. And your body said "yes" in an organic manner. There's so much overlap among cuisines, especially if we peel back some of the layers.
And, having a spouse and other family members along for the plant-filled journey helps in the kitchen and table. LOVE the story about your nephew. You must be quite a tea expert. I'm a total novice!
Thanks for writing about this, Andrea! In France where I live, there is an enduring soy panic and you would be hard pressed to find a doctor who applauds tofu the way yours did. I got ovarian cancer two years ago, and all the dietary recommendations I got always said to avoid soy like the plague! I was very annoyed at their very western point of view. I didn't heed that advice and pulled through just fine.
As a result of my cancer though, I've been going through surgical menopause: they removed my ovaries, so my body was pretty confused and let me know its discontent through very intense hot flashes. I've read that menopausal symptoms are actually not due to the lesser amount of estrogen per se, but to the fact that the adrenals are stressed out because they have to take over the ovaries' job of producing estrogen, on top of everything else they were already doing, so they don't do as well on the other stuff - regulating sleep, body temperature, moisture levels etc. This explanation makes sense to me. And so from there, something we can do to alleviate menopausal symptoms is try to support the adrenal glands with gentle remedies like herbs and acupuncture.
If it's any consolation, the gynecologists' reaction surprised me.
My primary care physician and I regularly discuss diet but during all these years, she never once mentioned soy. She has two of my cookbooks, including Ever-Green Vietnamese and loves them both.
As we go through this tofu mini-series, I'll clarify some of the murky soy info. There's so much of it. If I miss something, let me know. Also share what's going on in France too. It's fascinating.
Your ovarian cancer journey -- goodness. I've read about surgical menopause and you're the first person to offer personal experience about it. What a shock to have your biological clock change so suddenly. The adrenal glands produce hormones to help us regular many body functions so of course! You're absolutely right about taking care of them. And the adrenals are right on top of the kidneys! So Traditional Chinese Medicine knows something.
I'll give two examples to illustrate the Great French Soy Panic:
1/My GP is French-Chinese and even she buys into the "tofu is bad for you" myth!
2/During chemo I consulted with a naturopath who was recommended to me because she was also a pharmacist, so she was supposedly rational and scientific-minded. This was mostly true, but all the science went out the window when discussing soy. She said: "Soy is really bad for you! If you want proof, I had a regular customer at the pharmacy who showed up really bloated one day, she said she had become a vegetarian and had started eating soy every day, I told her to stop, and a week later she wasn't bloated anymore! So, there's your proof! What's that you say? What about Asians? Well, Asians are different because they grew up eating soy so it's not as bad for them as it is for us Westerners. What's that you say? You're mixed and your mom is Vietnamese? Mmmh - no, you're still white though so you shouldn't have soy." I decided it best not to argue, because at that point nobody was going to change anyone's mind.
Whoa -- GFSP is harsh and full of misinformation. I somehow assumed that the French health care system was enlightened. And even the naturopath was anti-soy, and racially biased. What an awful experience, on top of having to deal with ovarian cancer.
You advocated for yourself and then took matters into your own hands. That strength helped you get through the ordeal. Thank you for sharing this, Elise.
« GFSP » lol, I love that it now has an official name! The French health care system is enlightened “socially” in the sense that I was treated swiftly in a top-notch hospital and didn’t pay a single cent. But it’s not enlightened in the sense of medical education, with most doctors still having very old-school thinking even when they’re young. Can’t have it all!
I am so sorry to hear of your cancer history. I hope you are doing well. My sister had endometrial cancer and her doctors told her to avoid soy and eat animal products! Yikes, misguided, bad Western information. I have talked her around from that and I think she believes me but is still a bit leery of soy. I am excited about Andrea's upcoming tofu blogs.
Thank you! Yes I am doing really well now and if anything it’s given me a more positive outlook on life! Sounds cliché but almost dying does really do that 🌈
I am happily on the other side of menopause. I never had traditional hot flashes but if my neck or upper chest was covered I had the uncontrollable urge to stab someone. 😂 no one got hurt.
OMG -- that's wonderful and hilarious, Maria. There is that urge to flex while we're going through perimenopause. It's an edgy phase!
Terrific post! Sometimes we have to say these things outloud.
Being hush-hush about women's health doesn't get us far. It bugged me so much that the literature wasn't easy to understand. Half of the planet experiences menopause. So we ladies have to help one another!
Hello Andrea,
So great that you are writing about this in the context of food. I am definitely in the post-menopause phase of life and still need tweaks to my diet and lifestyle to maintain my health. Everyone's metabolism is different, but one thing is for sure, as we age our metabolism slows down, we lose muscle mass, and what we eat or drink effects us in bigger ways. I've cut my alcohol consumption considerably, having a glass of wine or cocktail only once or twice a week. It cuts calories and I sleep better. I do strength training 3x a week and maintain muscle mass as best I can and burn calories. And my diet incorporates lots of veggies and lean protein at every meal with way less carbohydrates. One of my "diet hacks," and I think you will like this(!) is having a big bowl of steaming chicken bone broth, with fresh spinach from the farmer's market, a little cooked rice, and cubes of firm tofu. If I am inclined, I grate in some ginger and add chopped cilantro and green onions. Lots of variations are possible, as you can imagine and create.
I have been on HRT since my early 50s and it has worked for me because my risk factors for breast cancer are low. I recently went off progesterone because I had a hysterectomy two years ago, but am now reading on Dr. Google(!) about the benefits of staying on it for mental acuity. My next step is to have my hormone levels tested. It is a long journey and women talking about this and sharing is the best support for learning about this taboo subject.
Diane -- thanks for sharing your menopause journey and management strategies. We can't be hush-hush about this because women's health has not been well researched enough.
All the informationa about HRT is kinda murky. I asked my gynecologist about HRT as a preventative measure against dementia and she said there is nothing conclusive.
I asked my doctor sister and pharmacist brother and their response was inconclusive too. My brother added that you can't sell drugs by researching lifestyle choices. Also, if you've got a balanced situation that you're feeling good about, why introduce something that may rock the boat? Both of them said if anyone wants to go on HRT, make sure to talk to a doctor who will tailor something specific for your needs. Hormones are personal.
As you say, our bodies change in this phase of life and if you're managing it well with a food, rest and exercise, you're doing awesome! Love the bone broth, ginger and tofu combo, Diane!
I'm a little late to the discussion but first off, thank you son much for talking about menopause (peri & post). I am in post menopause now (did you know that menopause is literally just the one day that you hit a year without a period, everything else is peri and post) and am on HRT which helps (I put an estrodiol gel on my arms and take a progesterone pill every day). HRT is helping me for sure, my brain fog has cleared a bit and the hot flashes aren't quite as intense (I had about 10 a day, I kid you not) and I am generally less irritable all the time. There's a fantastic Mel Robbins podcast interview with Dr. Mary Claire Haver (a board certified obstetrics and gynecology specialist who is also a certified menopause practictioner) that I highly recommend listening to. It really helped me understand what is going on in our bodies and why the loss of estrogen affects SO MANY functions. Essentially estrodiol regulates pretty much all of our cellular functions so when we stop producing it (or at very low levels), no wonder everything goes to hell! So interesting the discussion about soy and tofu! I started drinking soy milk almost exclusively starting in January of this year (I make a soy latte every morning) and I wonder if that is also contributing to my symptoms feeling more manageable.
So you're the ONLY other person who also identified the 1-day menopause deal. Like that was it. And now, we're post-menopause. It ain't over.
You had roughly 10 hot flashes daily? Oh, Helen. I'm so sorry. It's good to know that the HRT alleviated some of the intense symptoms. I have a friend who has a patch but she is perimenopause.
Dr. MC Haver has a good website and I like her discussion of lifestyle intermingled with the pharma. There's are different approaches available. I like what she says in the podcast you shared about how every woman deserves to have conversations about menopause with their health care providers. Staying in the dark is depressing.
Hugs....!
And that's for sure, it ain't over! I plan to stay on HRT for as long as I need it
Here's the podcast link for anyone that wants to give it a listen:
https://www.melrobbins.com/podcasts/episode-157
Thank you, Helen! It's such a helpful listen.
Right? I feel like it helped explain so much.
I am well past menopause (I’m old), and I managed without HRT, but your post really resonated with me. You have to pay attention to your body, no matter what stage of life you are in, and play around with what works for you and what doesn’t in order to get it right for yourself. That’s where food comes into play. I know I feel best when I lean in the plant based direction, however, a good piece of meat now & then really fills the bill. It’s about balance and moderation and reading labels. I’m still chuckling over your outrage over how the “Mediterranean Diet” has stolen the thunder from all of the other cuisines that basically follow the same principles. And, by the way, kudos to the doctors who really listened to you, instead of reaching for their prescription pads.
Evelyn -- you're NOT old. During the past 6 months, I keep seeing HRT pop up so my friends and I are curious. At the same time, I've wondered how many women have managed without it. The people in the Live to 100 series on Netflix likely weren't on HRT, for example. They're doing all right.
So, as you've put it so nicely -- go plant-forward and enjoy a nice steak once in a while. It's ok. We really do have to be our own health advocates. I figured that I luckily have healthcare so why not use it for professional consultation?
If I had been more aware of BHRT in early menopause I would have done it to help stave off osteoporosis! I started well after to help improve bone markers.
Info on BHRT has been so up and down, back and forth. One of the questions is when do you start and when do you stop? What happens when you stop?
All that said, it's good to know that even though you started on it later that it still makes a positive difference in your health.
I absolutely loved reading this! I’m 43, and I know that’s my next stage of life…and I have no clue how to prepare or what to expect. I’m also a HUGE fan of tofu (and veggies), so I can’t wait to follow along with your new series.
Erin! All I knew when I was 43 was perimenopause was coming and I had no idea what it was. I was totally in the dark. So, if you have questions about it, we have a community of folks here who likely have more answers than I do. I'm happy to be the tofu whisperer.
All the tofu whispers. I can’t wait!
Thanks for your openness! Can’t wait for the tofu series!!
Yay! Thanks Rebecca!
So sorry that you (and all women) have to go through this. Know that you are loved even by those you haven't met. It's the power of the pen!
It is. And if we talk about these oddball times, we find commonality, Evvy!
I absolutely love that you’re writing about this! I’m most definitely in the peri phase. I don’t have any siblings to consult. I recently asked my mom about her experience, and she told me that at the time she was going through a stressful time at work and just attributed any symptoms to that. I am constantly swirling through the vortex of “Is it perimenopause/leukemia/leukemia drugs/just getting older?”
I’m always down for tofu ideas and recipes. I recently helped a customer at work find tofu to cook for the very first time. I told her I was happy to talk about different ways to cook it anytime she wanted. Something I want to try soon is freezing and defrosting tofu to see how it alters the texture.
Lord -- that back-of-the-brain voice questioning our state of being can be on repeat for what seems like an eternity. Last year, I chatted with a friend and we both admitted to thinking, "Am I about to die?" I try to apply humor by reminding myself that menopause isn't a leading cause of death.
Oh yes -- you do juice all that ginger! If you add turmeric, maybe add some black pepper too? I hear the pepper's piperine helps to activate the turmeric (make it more easily absorbed by the body). Here's some info: https://www.umassmed.edu/nutrition/blog/blog-posts/2019/6/using-black-pepper-to-enhance-the-anti-inflammatory-effects-of-turmeric/
P.S.. I have feelings about freezing and pressing tofu. Stay tuned....
I’ve heard that black pepper helps turmeric absorption. Thank you for the extra information! Last night I made a Persian stew with a whole lot of turmeric and black pepper, flavor + function.
I also meant to say that for a while now I’ve been juicing a whole bunch of ginger and freezing it in ice cube trays. I add cayenne to half of them. Me and one of my ginger loving kids add it to green tea, herbal tea, or just hot water. So delicious! I’ve been wanting to try adding fresh turmeric to the mix.
I was braced for a long and tumultuous journey through menopause after watching my mother. I had one hot flash and it was a quick and smooth transition.
This is awesome. Our mother's experience isn't necessarily going to define ours. Thank you.
Menopause for me was very similar to what you are experiencing: itchy rashes, issues with sleep, feeling forgetful. I have been eating a lot of soy products in traditional Asian ways for about 40 years and that is why I think I have had a relatively easy time of it (compared to what others go through). I had surgery last year to have my ovaries removed (too many cysts), and that dumped me right into post menopause. But I felt no difference. An Asian plant based diet for me is the most delicious, natural, and healthy way to eat. Fortunately, my husband is fully on board. A proud moment yesterday was when my 37 year old nephew texted me from an Asian market yesterday to discuss Oolong tea choices.
Haha yes i love it when we become “influencers” to our small circle of friends and family 😄 I’m always very proud when my friends tell me they are sick and hunkering down with some homemade Instant pot pho from Andrea’s blog 🥰
Pho for the Nguyen win!
That's fascinating, Marion. You laid the groundwork decades ago -- being ahead and not knowing it. And your body said "yes" in an organic manner. There's so much overlap among cuisines, especially if we peel back some of the layers.
And, having a spouse and other family members along for the plant-filled journey helps in the kitchen and table. LOVE the story about your nephew. You must be quite a tea expert. I'm a total novice!
Thank you Andrea. I drink a lot of tea ☺️I like to learn about things and tea is something I find fun to learn about and drink
Thanks for writing about this, Andrea! In France where I live, there is an enduring soy panic and you would be hard pressed to find a doctor who applauds tofu the way yours did. I got ovarian cancer two years ago, and all the dietary recommendations I got always said to avoid soy like the plague! I was very annoyed at their very western point of view. I didn't heed that advice and pulled through just fine.
As a result of my cancer though, I've been going through surgical menopause: they removed my ovaries, so my body was pretty confused and let me know its discontent through very intense hot flashes. I've read that menopausal symptoms are actually not due to the lesser amount of estrogen per se, but to the fact that the adrenals are stressed out because they have to take over the ovaries' job of producing estrogen, on top of everything else they were already doing, so they don't do as well on the other stuff - regulating sleep, body temperature, moisture levels etc. This explanation makes sense to me. And so from there, something we can do to alleviate menopausal symptoms is try to support the adrenal glands with gentle remedies like herbs and acupuncture.
If it's any consolation, the gynecologists' reaction surprised me.
My primary care physician and I regularly discuss diet but during all these years, she never once mentioned soy. She has two of my cookbooks, including Ever-Green Vietnamese and loves them both.
As we go through this tofu mini-series, I'll clarify some of the murky soy info. There's so much of it. If I miss something, let me know. Also share what's going on in France too. It's fascinating.
Your ovarian cancer journey -- goodness. I've read about surgical menopause and you're the first person to offer personal experience about it. What a shock to have your biological clock change so suddenly. The adrenal glands produce hormones to help us regular many body functions so of course! You're absolutely right about taking care of them. And the adrenals are right on top of the kidneys! So Traditional Chinese Medicine knows something.
Great to have you here, Elise. Thank you.
I'll give two examples to illustrate the Great French Soy Panic:
1/My GP is French-Chinese and even she buys into the "tofu is bad for you" myth!
2/During chemo I consulted with a naturopath who was recommended to me because she was also a pharmacist, so she was supposedly rational and scientific-minded. This was mostly true, but all the science went out the window when discussing soy. She said: "Soy is really bad for you! If you want proof, I had a regular customer at the pharmacy who showed up really bloated one day, she said she had become a vegetarian and had started eating soy every day, I told her to stop, and a week later she wasn't bloated anymore! So, there's your proof! What's that you say? What about Asians? Well, Asians are different because they grew up eating soy so it's not as bad for them as it is for us Westerners. What's that you say? You're mixed and your mom is Vietnamese? Mmmh - no, you're still white though so you shouldn't have soy." I decided it best not to argue, because at that point nobody was going to change anyone's mind.
Whoa -- GFSP is harsh and full of misinformation. I somehow assumed that the French health care system was enlightened. And even the naturopath was anti-soy, and racially biased. What an awful experience, on top of having to deal with ovarian cancer.
You advocated for yourself and then took matters into your own hands. That strength helped you get through the ordeal. Thank you for sharing this, Elise.
« GFSP » lol, I love that it now has an official name! The French health care system is enlightened “socially” in the sense that I was treated swiftly in a top-notch hospital and didn’t pay a single cent. But it’s not enlightened in the sense of medical education, with most doctors still having very old-school thinking even when they’re young. Can’t have it all!
I am so sorry to hear of your cancer history. I hope you are doing well. My sister had endometrial cancer and her doctors told her to avoid soy and eat animal products! Yikes, misguided, bad Western information. I have talked her around from that and I think she believes me but is still a bit leery of soy. I am excited about Andrea's upcoming tofu blogs.
Thank you! Yes I am doing really well now and if anything it’s given me a more positive outlook on life! Sounds cliché but almost dying does really do that 🌈