That's Fit

Throughout your life, your skincare needs change. As you entered puberty you required certain products to combat acne, and as you entered adulthood, perhaps the acne was no longer an issue, but you started having dry skin issues. That's totally normal.

Also normal is a change in your skincare needs as you age. You experience a decline in hormone levels, which affects your skin, causing it to dry out -- these changes generally begin to take place as a woman enters her 40s. Dry skin isn't the only problem, however -- at the same time, women begin to see more wrinkles, sagging, and age spots. Needless to say, the cleansers and moisturizers you used in your 20s are no longer the most effective choice.

My friend, Debbie, had the opportunity to try out some products by Emerita geared toward the specific skin problems of mature women and was very happy with the results, which is saying something because she has sensitive skin and is prone to allergic reactions. And so, for today's Fit Beauty feature, I thought I would share her experiences with you.

Staying healthy, fit and trim keeps just about any woman looking and feeling younger, but time rolls steadily along when it comes to those ovaries. Yet if Father Time is late when it comes to the arrival of your date with menopause, it can be a plus.

According to one gynecologist, late menopause is a good thing. Even with its corresponding one percent higher risk of breast cancer and potential for unwanted pregnancy, maintaining higher levels of estrogen in the body comes with a strong set of advantages -- delaying osteoporosis, heart disease, strokes and wrinkles. Beyond the physical realm, a new study also indicates later menopause may mean less cognitive decline later in life.

This news makes me want to hang onto my periods forever -- a markedly different feeling from my previous attitudes toward menstruation. I felt a little scared when I had my first period at nearly 13, detested the cramps in my 20s, and then watched my cycles carefully when entering motherhood in my 30s. Now at 40, while regular periods are annoying, I don't want them to end. While the average age of menopause is 51, genes are the best predictor. Ask mom when she reached The Change -- chances are you'll follow in her menopausal footsteps.

Wouldn't it be grand if you simply had to eat a chocolate bar every day? Not complying with your daily prescription would mean the study of heart disease would take a hit. People could get sick, for goodness sake. You wouldn't want that on your conscience, would you?

Participants in Britain will soon be eating one grand chocolate bar every day for one whole year to help researchers determine whether compounds called flavonoids found in chocolate and other foods help reduce the risk of heart disease for menopausal women with type 2 diabetes. Previous studies suggest dark chocolate is linked with heart health but experts say the high sugar and fat content might cancel out some of the benefits.

One hundred and fifty women -- each one past menopause and with type 2 diabetes -- will come to the aid of science very soon. While downing their daily decadence -- half will eat a super-charged bar with 30 grams of flavonoids; the others will get chocolate without the active compounds -- researchers will look at their blood pressure, cholesterol levels, and the condition of their arteries.

Researchers hope this study has implication for a wider population. If all goes well, maybe a candy bar will soon be on your daily diet plan.

When most people think about "The Change," we think about hot flashes, mood swings, weight gain and even forgetfulness. One less talked about symptom, or side effect, of menopause is a foggy brain. Most women experience menopause sometime between the ages of 40 to 55. If you have gone one full year without a period, you can consider yourself "officially" in the change. Many mature women, myself included, are in full swing professionally, socially and spiritually as we approach mid-life, the last thing we have time for, or patience for in that matter, is feeling like we are living in a fog and not understanding why our normal spunk and vigor seems like it rears its head only after a triple grande latte! But doctor Dr. Sujatha Reddy, an Atlanta, Georgia-based gynecologist, says brain fog (no, that is not an official medical term) is actually quite normal.

Dr. Reddy says, "Most of my patients who are coming in for menopausal issues ask about lack of memory, or confusion, or difficulty concentrating. I think those are real things that happen in menopause." And Dr. Nadine Kaslow, professor and chief psychologist at Atlanta's Grady Hospital, explains that while there does indeed seem to be a connection between foggy thinking and menopause, there is actually no research to substantiate the scientific reality of it. Since hormone therapy has many pros and just as many cons, she recommends taking up yoga and other forms of exercise that require mental alertness and concentration along with herbal remedies. She also suggests making it a habit to learn something new everyday. People who constantly seek out and retain new information continue to exercise the brain and keep it sharp. Who knows ... you may even feel inspired to take up a musical instrument or learn a new language!

Continue to remind yourself that this brain fog is normal. Your mind will eventually settle back into normalcy once again. Be patient and seek out the support of other women who are experiencing menopause or have arrived on the other side happy and emotionally in one piece!

I have yet to meet a women who doesn't complain about her period. Goodness knows I have. We worry about it's arrival each month (admit it -- you've counted days on a calendar worrying about whether "it" will come during prom or your wedding or your beach vacation). But when it doesn't arrive like clockwork, that's worrisome in a whole other way. For women with irregular periods the question is usually "why?"

Researchers from four universities surveyed women and found that only 28% had perfectly regular cycles. The reasons for irregular periods vary. Here are just some of the possibilities:

• Late periods. If you're over 45 and your periods are stretching out for longer periods of time you might be perimenopausal. If you're under 45, talk to your doctor -- you may have a hormone imbalance.

I think I need to head to my favorite Mexican restaurant, a place I typically avoid because I just can't stop myself from inhaling chips and salsa. Maybe if I stick with Mexican cheeses, beans, soups, tomato-based sauces, and meats I'll be OK, though. I may even prevent breast cancer from paying me a return visit.

A tradition Mexican diet may help prevent breast cancer, says a study of hundreds of women living in the Four Corners region (Colorado, Utah, New Mexico, and Arizona). Hey, low fat diets and moderate consumption of red wine are credited for warding off heart disease. Why not Mexican food and breast cancer?

Researchers happened upon their study after noting lower rates of breast cancer among Hispanic women. They looked at diets such as the Native Mexican diet, the Western diet, the Mediterranean diet, and low-fat diets. The lowest risk of breast cancer turned up among those who closely followed the Mexican and Mediterranean diets.

This isn't a one-size-fits-all diet, though. To read more about the folks who benefit most -- like premenopausal women with a BMI of less than 25 -- read more here.

Incidentally, the diet associated with the highest risk of breast cancer, regardless of menopausal status is the Western diet.

Hormone replacement therapy has been a subject of controversy for a while now. A recent study adds to the issues with this menopause treatment. Reported in the Journal of the American Medical Association, the study followed 16,000 women who were prescribed Prempro (an estrogen/progestin combo). The study found that after women stopped taking the hormone replacement pills all benefits wore off as expected. But the study also found that the women had a slightly increased risk of certain cancers.

Overall risk remains low, so the study results don't change hormone replacement therapy recommendations. Doctors currently prescribe the lowest effective dose for women who have uncomfortable symptoms such as moderate or severe hot flashes.

Soy has come under some scrutiny lately, largely due to a recent review of studies conducted by the American Heart Association on the protein source's efficacy in protecting or improving cardiovascular health. The results of the study found no conclusive link between soy and such health benefits.

Additional studies also put soy in the hot seat. For women, soy was revealed to be almost worthless in alleviating menopause symptoms. Then, in a different study, researchers allegedly discovered that a diet rich in soy may actually lead to thyroid problems.

It seems as though the official verdict is still not in on soy, as there is still plenty of evidence to the contrary of that which was just mentioned.

Feel free to weigh in with your own opinions and/or links to studies and research on the health benefits (or lack thereof) of soy.

Ahh -- soybeans, soy milk and soy products are soooo good. There's nothing like adding some toast soybeans to that low-calorie salad dressing to give that meal some kick, right? If you're no fan of dairy, soy milk makes for an excellent alternative also.

New research out recently concluded that a soy may even prevent belly fat in women who have gone through menopause as well. So, soy can help you keep fat off in the worst place it could possibly collect? That's what the study is saying, although it's just preliminary data.

The study zeroed in on isoflavones, which occur in soy products and are structurally similar to estrogen. Hence, they bind to estrogen receptors in fat tissue. The study looked at 18 postmenopausal women, and the one who drank a soy-containing shake every day for 90 days gained less abdominal fat than ladies who drank a milk-containing shake every day during the same period.

Are you ready to bust out that soy shake every morning? Try substituting soy milk for even skim milk in that fresh fruit smoothie -- for starters.

Walk, walk, walk. There's so much good news about walking. It's good for the heart, good for the soul, good for fatigue, good for preventing illness and disease, good for muscles, joints, and bones. The list goes on and even includes easing the stress and psychological symptoms associated with menopause.

Walking may not knock out those annoying hot flashes, according to one study, but participants did report that walking briskly for 40 to 90 minutes five days per week helped minimize the overwhelming anxiety and depression that come with hot flashes. Another conclusion: The more women walk, the better they feel.

Score another point for walking.

Menopause is not pleasant according to very adamant female voices I've heard over the years. Many women use Hormone Replacement Therapy to tone down the pain that can accompany menopause, but if you're into solutions with a higher degree of safety, the old standby of exercise will fit the bill nicely.

A new study out of Pennsylvania has found that exercise does help postmenopausal women deal with stress and anxiety. Don't break out the champagne yet, as there was no connection between exercise the the reduction of hot flashes. Darn!

The study hinted at "perceived stress" among postmenopausal women went down as the amount of physical activity increased. The report was published in the January issue of Medicine & Science in Sports & Exercise. The 'physical activity' was not massive gym iron pumping either -- the main form of exercise that reduced stress and anxiety levels? Walking.

Flaxseed is fast becoming a new health buzz word. It's scientific name translates as "most useful," and this is exactly what flax has become in the world of nutrition.

Flax is fiber-filled and can aid in digestion and relieve constipation. It's a good source of alpha-linolenic acid (ALA), an essential fatty acid, and can cut the incidence of sudden heart attacks. It's also been implicated in the decrease of menopausal symptoms -- try 1 to 1.5 ounces of flaxseed a day and see if it brings you some relief.

Adding flax to your diet isn't hard. It can be purchased in seed, oil, or powder form and can be sprinkled or drizzled on salads, bagels, hot or cold cereals, and more. There are just two rules for the use of flax: Limit your intake to two tablespoons per day and store your goods in the refrigerator to slow oxidation.

So tell us: Do you flax?

Are human females the only primates that go through menopause? In some recent news from the world of science, it was found that female chimpanzees don't go through menopause in the way that human females do.

However, these same female chimps do indeed have their ability for reproduction tempered at a certain age as those capabilities taper off. If they can do it, why not human females? Great question, although there isn't an answer yet.

What scientists founds was that female chimps have a fertility rate that declines along with survival odds. Healthy female chimps can have high birth rates in the later years of life as a result.

I don't know about everyone else out there but I think that the amount of factors that can potentially lead to breast cancer are pretty scary. Things like genetics, radiation exposure, early onset of menstruation, having a first child later in life, using the birth control pill, smoking and excessive alcohol consumption can all increase your chances of getting the disease.

Being overweight or obese is also a risk factor and, according to this, women who maintain a healthy weight after menopause have a lower risk of developing breast cancer than women who start out at a normal weight, but steadily put on pounds as they get older. Apparently, this increased risk was not a factor for women who took hormone replacement therapy after menopause. As the piece points out, the study helps show why it is so important to work to maintain a healthy weight as we age.

Hot flashes. Probably the most famous of all the menopause symptoms. But what if you could do away with them just by breathing a certain way? No pills, no hormones, just breathing.

It's called paced respiration, and the women who practice it can usually cut their number of hot flashes in half. Nobody really knows how or why this breathing technique works, but it does.