What can I do for hot flashes and other symptoms of menopause?
Hot flashes can be severely disruptive for menopausal women. Many women find relief with phyto-estrogens, female hormones derived from a plant source. The two that have been subjected to the most research are black cohosh and soy. Black cohosh has been shown to be an effective remedy for menopausal symptoms. The brand name that has been studied most commonly is Remifemin. It has been shown to be beneficial for hot flashes, insomnia, vaginal and psychological symptoms of menopause. It even inhibits breast cancer cells in the test tube. There needs to be more research done with black cohosh to determine use in breast cancer and for osteoporosis, but my patients seem to benefit from its use. Soy has also been shown to be helpful for hot flashes, and more research is showing improvement in bone density, as well as cholesterol! The research is based on dietary soy (soy milk, beans, nuts, tofu, miso, tempeh, etc.), not on supplements. Many of my patients swear by 800 units a day of Vitamin E, although the research has not supported this. The research is certainly behind mind-body techniques such as meditation, guided imagery or biofeedback to help curb hot flashes.
Will garlic lower my cholesterol?
Probably. Many studies have shown that garlic supplementation can help lower cholesterol and triglycerides, although a few studies have shown no effect. It may depend on the brand used and how long you've had it on your shelf. The active ingredient is very unstable and is easily affected by heat and time. Even if garlic is effective, it has only a modest effect (10-20 points off the total cholesterol). It may also have a modest effect on lowering your blood pressure. Remember, garlic should not be taken if you are using the blood thinner Coumadin (warfarin).
I've heard that magnesium has beneficial effects. Should I take a supplement, or what dietary manipulation can increase magnesium?
Magnesium supplements are actually good to take daily. We often don't get enough in our diets. We need between 600-800 mg of magnesium per day. Sunflower seeds have about 255 mg per half cup. Other good sources are spinach (156 mg/cup cooked) and tofu (118 mg/4oz). You can even fulfill your chocolate cravings and get a good helping of magnesium at the same time – one quarter cup of chocolate chips contains 50 mg. Research has shown that magnesium is very important for the heart, blood pressure and bone health. It also helps insulin work better, which is often a problem in people with obesity, diabetes, polycystic ovaries, hypertension and high cholesterol. It can help with muscle aches and can even improve sleep. Check your multivitamin to make sure you are getting enough magnesium, and take a multivitamin daily!
Tanya Edwards, M.D., M.Ed., is the Medical Director for the Center for Integrative Medicine and is a staff member in the Department of Family Medicine at the Cleveland Clinic. As a Family Practice physician, she sees patients at the Cleveland Clinic Independence Family Health Center, and will begin wellness consultations at the new Cleveland Clinic Wellness Center. For the past seven years, she has been teaching complementary and alternative medicine courses at the Case Western Reserve University School of Medicine.
