Eat to beat the menopause

Eat to beat the menopause

Eating - and avoiding - certain types of foods can make the menopause a lot more bearable. Here's some trigger foods to watch out for

You may be lucky and sail through the menopause with no problems at all, but a lot of women are affected by some of the symptoms - hot flushes, night sweats, mood swings, low libido, thinning bones, insomnia and forgetfulness.

Hormone replacement therapy has been a lifeline for many women, however studies have shown links between HRT with increased rates of breast cancer, heart attacks and strokes, so alternatives have been sought.

Many of the symptoms that are associated with the menopause are linked with a drop in oestrogen and progesterone (hormone) levels. For example, oestrogen helps lift our mood so, when levels drop, we may feel depressed. No one yet understands exactly what causes hot flushes but it has been observed that women in Japan have far fewer menopausal symptoms and one theory is that this is because their diet includes a lot of soya.

So what can you do? Whether or not you decide to take HRT, following the guidelines below won't hurt – and will assist in the pursuit of an all-round healthy lifestyle.

Dietary solutions

Avoid drinking coffee to lessen menopause symptoms Hot flushes
Stop eating foods that are likely to trigger or worsen hot flushes and night sweats. For instance, avoid stimulants such as tea, coffee, alcohol and chocolate, especially at night - they're notorious for setting off hot flushes.

Tiredness
Avoid snacking on sugary foods – all too often a sharp rise in your blood glucose level may be followed by a sharp dip and leave you feeling tired and drained. Choose fresh fruit instead.

Weight gain
Many people associate the menopause with weight gain but, as we get older, we need fewer calories. Eating a bit less sounds a simplistic solution but it will help. Eat more starchy complex carbohydrates, such as wholemeal pasta, bread and rice, as they will help boost your metabolism so that you burn body fat more quickly.

To help you feel less irritable, eat breakfast and eat little and often to balance your blood sugar

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