Music therapy can be an attractive option to manage menopause symptoms and depressed mood

As researchers continue to seek effective treatment options for menopause symptoms as alternatives to proven pharmacologic solutions, a number of innovative therapies have been shown to improve symptoms.

A new study identifies music therapy as an attractive option, not only to manage menopause symptoms, but also depressed mood. Study results are published online today in Menopause, the journal of The North American Menopause Society (NAMS).

Not every woman's menopause experience is the same. The symptoms can vary, as can their severity and frequency. Some of the more common symptoms include hot flashes, sleep disturbances, depressed mood, vaginal dryness, sexual dysfunction, and joint and muscle pain.

Very little research has been conducted on the effect of music on menopause symptoms. Most studies have focused on other alternative treatments such as hypnosis, cognitive-behavior therapies, meditation, and mindfulness. The idea that music has a healing effect is not new. Rather, it is rooted in ancient cultures that believed music could heal the body and soul.

Why is music so therapeutic? Because it stimulates the secretion of certain neurotransmitters, including dopamine, serotonin, and endorphins and the hormone oxytocin while decreasing the level of circulating stress hormones such as cortisol. These substances play a role in blood pressure, as well as heart and respiratory rates.

Multiple studies show that women may have an increased risk of depression during the menopause transition compared with the premenopausal period. Prior studies have shown that music therapy has helped to improve depressive symptoms in patients with severe psychotic and nonpsychotic mental disorders. Music therapy has also been shown to help prevent postpartum depression.

Until now, however, there is no known study that has investigated the effects of music therapy on menopause symptoms and the risk of depression in menopausal women. Based on the results of this small study, the researchers concluded that listening to music can significantly decrease depression scores and help to reduce the symptoms of menopause in postmenopausal women. These results suggest that music could be used as a nonpharmacologic therapeutic option in the care of menopausal women.

Study results are published in the article "The effect of music therapy on menopausal symptoms and depression: a randomized-controlled study."

This small study highlights the potential beneficial effect of an easy-to-implement, low-cost, low-tech, and low-risk intervention such as music therapy for menopause symptoms, particularly mood symptoms. Although additional research is needed to confirm these findings in larger study populations, there is little downside to adding music therapy to our armamentarium for menopause symptom management."

Dr. Stephanie Faubion, Medical Director, The North American Menopause Society

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Diet With Higher Fruit And Veggies Intake Linked To Fewer Menopausal Symptoms

The fluctuation of hormones is to be blamed for most of the menopause complaints. A recent study has suggested that a healthy diet, rich in fruits and veggies, may help in lessening several menopausal symptoms.

Menopause is the phase that brings huge change in a woman's life. It marks the end of her menstrual cycles and fertility, which is confirmed 12 months after the last period she has. Cessation of menstruation is associated with several symptoms - weight gain, mood fluctuation, vaginal dryness, headache etc. The fluctuation of hormones (particularly the decline in oestrogen and progesterone) is to be blamed for most of the menopause complaints. A recent study has suggested that a healthy diet, rich in fruits and veggies, may help in lessening several menopausal symptoms. This study was published in the Menopause: The Journal of the North American Menopause Society.

As per the study, it has focused on identifying modifiable lifestyle factors to prevent menopausal symptoms. However, hormone therapy has been proven to be an acceptable method for menopausal symptoms; rather the search for nonpharmacological treatment options is ongoing, especially for women with certain risk factors and those who are not candidates for hormone therapy.

"This small cross-sectional study provides some preliminary evidence regarding the influence of fruit and vegetable intake on menopause symptoms," said study researcher Stephanie Faubion from The North American Menopause Society (NAMS) in the US, as per an IANS report.

Previous studies suggested that consumption of fruits and Mediterranean-style diet were linked to decrease of menopausal complaints. Taking this a step ahead, the new study found 'an apple a day might help keep menopause symptoms away'.

Researchers also stated that though several fruits and veggies had inverse association with menopause symptoms, higher intake of several other kinds of fruits (like citrus fruits) and vegetables were associated to more urogenital problems.

"There is ample evidence that a healthy diet rich in fruits and vegetables has a beneficial effect on health in a myriad of ways, but additional study is needed to determine whether various menopause symptoms may be affected by dietary choices," Faubion concluded.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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A Guide To the Health Effects of Soy Products

Soy has a bad reputation, as soybeans contain a substance that can supposedly mimic human female hormones. Simultaneously, soy products are the most widespread and affordable replacements for meat and dairy produce, and people following a vegan and other dairy-free diets can really benefit from this nutrient-rich source of protein. Furthermore, soybeans might be even beneficial to people suffering from high cholesterol, infertility and even menopause.

This disparity created quite a lot of controversy surrounding soy, a significant part of which is ungrounded. This article provides a full review of both the nutritional value and the health effects of soy and soy products, which will help you make up your mind on whether or not consuming soy is right for you.

What is soy, exactly?

Soybeans are a type of legumes native to East Asia, being a crucial domestic crop throughout Asia for millennia. The first mentions of the soya bean, an alternative name of the crop, are between 7000 and 6600 BC in China, but it is very likely that they have been in widespread use even before that.

Today, soybeans are a staple food throughout Asia, where they are used to prepare a wide variety of products, starting from soy milk and soy sauce, to tofu and tempeh, which are meat alternatives, and even consumed raw in the form of edamame beans, which are immature soybeans commonly used as healthy snacks (pictured below).

Soy is also a key ingredient in many protein supplements, vitamins and processed foods. And finally, soybean meal is widely used to feed livestock. This means that soy products are more than simply widespread, they are quite challenging to avoid.

Nutritional Value

It is important to start from mentioning that soy products are some of the most cost-effective alternatives for both meat and dairy products. Soy products come in a variety of textures and flavors, such as milks, yogurts, cheeses, and meat substitutes, and they are usually widely available on the market.

But this is not the only reason why soy products are a great replacement for animal-derived produce, as they are also extremely nutrient-dense and provide a lot of protein, which is often lacking in meat- and dairy-free diets. Soy is a complete protein source, meaning that it contains all the essential amino acids the human body doesn’t produce.

Apart from that, soy is a good source for healthy fats, especially omega-3 fats. Finally, it contains a type of phytoestrogens called isoflavones that can also be beneficial to health. For your reference, the table above illustrates the nutritional content of one type of soy, edamame beans, but the overall nutritional value of other soy products will be similar.

Apart from being a great source of nutrients, however, soy can also be beneficial for those suffering from certain conditions, but it can also be possibly worse for others. A detailed review of the health effects of soy follows below.

1. Decreasing Cholesterol Levels

There is an extensive body of research suggesting that soy foods (but not soy supplements) may help lower the levels of bad cholesterol (LDL) and increase the levels of the good (HDL) cholesterol, especially among individuals who have higher than normal cholesterol levels.

A review study suggested that consuming only 47 grams of soy daily was associated with a 13% decrease in LDL cholesterol. This means that eating soy products can help stop the progression of atherosclerosis, as bad cholesterol is responsible for creating plaques in blood vessels, whereas HDL cholesterol helps clear those up.

2. Helps Relieve Menopause Symptoms

During menopause, women experience a range of uncomfortable symptoms (hot flashes, sleep problems, urinary symptoms, etc.) brought about by the shortage of female hormones called estrogens in the blood. Soy contains a type of phytoestrogens called isoflavones that can mimic the effect of human estrogens.

However, soy foods contain quite low levels of isoflavones, so in order to see a difference in symptoms, studies gave soy supplements to women and found that they, in fact, can be converted into estradiol (a type of estrogen) and partly compensate for the lack of estrogens observed in menopausal women.

A review article found that taking 54 mg of soy isoflavone supplements during a period of 3 months decreased hot flashes by over 20% and weakened all the symptoms by over 25%.

3. Improves Fertility in Women

Women who have difficulty conceiving or are currently undergoing a fertility treatment may benefit from soy. In a study, women who took 6g of soybean powder daily for a period of 6 months experienced more ovulations and an overall normalization of their menstrual cycles. On top of that, other studies suggest that soy supplements help women undergoing in vitro fertilization (IVF) get pregnant.

4. The Influence on Male Sex Hormones

Since soy contains phytoestrogens, men are sometimes afraid to include soy in their diet, claiming it may lower their testosterone levels. This is a crucial issue, as many protein powders and supplements advertised to promote muscle growth are soy-based, and if soy can affect the hormone balance in men, it may render these supplements worthless or harmful.

However, a review of 15 studies showed that it is completely safe for men to consume soy foods, protein powders up to 70g per day, and even isoflavone supplements up to 240 mg daily. In addition, there is even scientific evidence suggesting that soy can potentially lower the risk of developing prostate cancer, so not only is soy safe to eat in moderation, but it may even be beneficial for men.

5. Decreases the Likelihood of Developing Breast Cancer

The evidence about soy and breast cancer is very conflicting, as there is a large and growing body of evidence from Asian studies suggesting that a higher soy intake may decrease the likelihood of developing breast cancer, whereas the Western studies did not find any link between breast cancer and foods containing soy.

Scientists believe that this might be due to the fact than in Asian countries, people usually consume more fermented soy products compared to Western countries, and it may be the case that fermented soy foods has more cancer-fighting properties than regular ones.

6. The Effect On Thyroid Function

One of the most controversial findings regarding soy is that a test-tube study reported that goitrogens, compounds found in soy, may have a negative effect on the thyroid. Human studies did not confirm this finding and suggested that individuals with an enlarged thyroid do not have to avoid soy products as long as they’re meeting their daily nutritional needs in iodine.

In summary, consuming soy products in moderation is not only safe, but also very beneficial to everyone, and especially for those who follow a meat- and dairy-free diet. What’s more, consuming soy products may even be beneficial at decreasing cholesterol levels, improving fertility, relieving menopausal symptoms and lowering the risk of developing certain cancers.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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