For generations, women anticipated menopause as they would an impending storm. They braced themselves, hoped to be spread the worst of it, then sat tight until it passed. Now, finally, that attitude is dissipating. Still, we cannot forget that the hormonal shifts of the menopausal years do have the power to disrupt some lives. And there is deepening concern that, as estrogen wanes, heart disease and osteoporosis become major threats to all women. But, now, thanks to a better understanding of the menopausal process, we can take action to counter the assault.
Strictly speaking, a woman reaches menopause on the date of her very last period, usually by age 50 or 51. But, because estrogen production declines gradually—and periods can be missed before they actually stop—you cant be sure you have passed menopause until you have been period-free for an entire year. At this point, you know the ovaries’ estrogen production has dropped too low to stimulate the endometrial lining of the uterus in preparation for pregnancy.
Of course, the menopausal years stretch far beyond this point, in both directions. Many women first notice their bodies changing during their forties. And the physical and emotional changes can last up to ten years after their last period. In fact, for many women the menopausal years will account for up to one-third of their lives.
The best way to avoid either iron overload or iron deficiency is to eat a healthy, balanced diet, with a diversity of nutrient-rich foods. If you get enough iron from foods, you probably won’t need supplements
Since iron deficiency is a far more common problem than iron overload, it’s important for most people to eat iron-rich foods. Lean meat is the best source of iron. Part of the reason is that the iron in meat is in a form that’s easy for the body to absorb. Modest servings of low-fat meats should be eaten several times a week
Although many vegetables contain iron, the amount our bodies can absorb varies because of other chemical compounds present in vegetables. A Swedish study indicates that good iron absorption results from consumption of carrots, potatoes, beets, pumpkin, broccoli, tomatoes, cauliflower, cabbage, turnips, and sauerkraut. These vegetables all contain ascorbic acid, malic acid, or citric acid, which enhance absorption. On the other hand, some vegetables that contain a lot of iron can’t really provide most of it to our bodies because they also contain a lot of phytate. These not-too-good sources of iron include butter beans. Lentils, beet greens, and, believe it or not, spinach.
Everyone needs some iron. Many basic cell functions could not take place without iron, including blood production and the proper use of oxygen. If you don’t get enough iron, your body can’t produce enough red blood cells, which can lead to anemia. Symptoms of anemia include fatigue, weakness, pallor, and cold hands. It rarely causes death, but iron-deficiency anemia may be the world’s most common disease, harming the quality of life of millions, especially in less-developed countries. Iron deficiency also affects many people in this country. The following group of people is more susceptible to anemia.
Poor people, especially children, if their diets are inadequate. Menstruating women, who lose iron with each period, as loss of blood mean loss of iron. They are particularly susceptible if they don’t eat much food because they are watching their weight. It’s been estimated that iron deficiency occurs in a third to half of healthy, young adults. Pregnancy, childbirth, and nursing take a large toll on iron levels, so most pregnant women and new mothers need iron supplements.
