Most women dread the word menopause. In reality it affects women in completely different ways, but the most common symptoms include hot flushes, sweating, insomnia, anxiety, impairment of memory and fatigue. Long term consequences can include a decline in libido, osteoporosis, heart disease, even dementia – all linked to reduced oestrogen levels.
The body needs daily assurance that it can go through the various stages of menopause doing what it does best by maintaining balance wherever possible and that means easing the stress.
There are things that a woman can do to ease some of the unwelcome symptoms associated with menopause.
One option is two or three good meals without snacks, and the other is a five or six smaller meals and snacks option.
What is important is that you choose the one that best suits your lifestyle and timetable.
It has been noted that eating, and avoiding, certain types of food can make the menopause a lot more bearable.
Stop eating food that are likely to trigger or worsen hot flushes and night sweats. For instance, avoid stimulants such as coffee, alcohol and chocolate and spicy food, especially at night - they're notorious for setting off hot flushes.
Avoid snacking on sugary food. A sharp rise in your blood glucose level may be followed by a sharp dip which leaves you feeling tired and drained. Choose fresh fruit with a few nuts instead.
Many people associate the menopause with weight gain but, as we get older, we need fewer calories.
Watch the amount of fat in your diet and cut back on sugar. Eat complex carbohydrates, such as brown grains, wholemeal pasta, bread and rice, as they will help balance blood sugar levels and keep you feeling fuller for longer.
Legumes, nuts and seeds such as pumpkin, sunflower, almonds contain vitamin E, zinc and calcium. These nutrients and the oils in nuts and seeds may help prevent dry skin and normalise hormone levels.
Women going through the menopause should increase their intake of food sources of calcium, magnesium and vitamins D and K to maintain integrity of the skeleton. In addition, high amounts of phosphorous – found in red meat, processed food and sodas – should also be avoided.
A high intake of phytoestrogens is thought to explain why hot flushes and other menopausal symptoms rarely occur in populations consuming a predominantly plant-based diet. Increase your intake of phyto-oestrogens by eating more: soya milk and soya flour, linseeds, tofu, tempeh and miso, pumpkins seeds, sesame seeds, sunflower seeds, celery, rhubarb and green beans.
