Menopause can be a challenging time for the mind and body.
As hormone levels change and menopausal symptoms begin to affect our busy lives, paying extra attention to our diet may seem like one chore too many.
But this is a time when our bodies need careful nourishment more than ever before, as it is the stage of life when we are at increased risk of heart disease, rising cholesterol levels, reduced bone density and other age-related illnesses.
In addition to improving our general health, a few tweaks to our eating habits could help alleviate some menopausal symptoms, like tiredness and sugar cravings, that make us want to reach for a bar of chocolate or a glass of wine.
Read on to discover more about the benefits of healthy eating during perimenopause and menopause.
The benefits of a Mediterranean diet
Menopausal women can optimise their general health by following a Mediterranean diet.
This diet is high in unsaturated fats and plant-based foods. It largely comprises oily fish, green leafy vegetables, nuts and seeds, brown rice, whole grains and extra virgin olive oil.
Research suggests that the diet eaten in countries around the Mediterranean is associated with a reduction in cardiovascular disease and blood pressure, improved bone mineral density, a reduction in the risk of breast cancer, and cognitive decline.
Extra virgin olive oil is rich in healthy fats and is also indicated for menopausal symptoms.
Choose high-quality protein
Protein is essential for maintaining energy levels, building muscle, and repairing cells.
Eating protein at every meal will keep you feeling fuller for longer and boost levels of appetite-regulating hormones, which discourage snacking and overconsumption of sugary foods.
If you use meat for your protein, choose lean meat like chicken and turkey. Eggs, dairy produce, nuts and seeds are also good sources.
Oily fish have both healthy fats and high levels of protein.
A healthy diet to minimise bone loss
Mineral bone density, a measure of bone strength, begins to decline in early adulthood but accelerates when oestrogen levels drop during the menopause.
Calcium and Vitamin D are vital for bone health, and both can be supported by healthy dietary choices.
Calcium-rich foods include dairy products. It is helpful to know that reduced-fat dairy products contain as much calcium as skimmed or semi-skimmed products, as the calcium is not stored in the fat element of the milk.
Vitamin D is made in the skin when it is exposed to sunlight. Unfortunately, many people in the British Isles, particularly in the most Northern areas, do not get enough sunshine to build up healthy Vitamin D reserves. Postmenopausal women over 65 are recommended to take a 10 microgram Vitamin D supplement year-round.
Eating to reduce menopause symptoms
Several foods are known to trigger menopause symptoms, particularly hot flushes. Sleep disturbances and night sweats. These include:
- Caffeine in coffee, tea and hot chocolate
- Alcohol can make flushes and night sweats worse
- Spicy foods and curries
Conversely, increased consumption of wholegrains, fruits, and vegetables can help reduce these vasomotor symptoms and boost menopausal health.
Maintaining a healthy weight with a balanced diet during menopause
Many women find it hard to lose weight in middle age.
Midlife weight gain can be caused by several factors, including loss of muscle mass, but hormonal changes during perimenopause and menopause are undoubtedly among them.
Many women also notice that their weight distribution changes with fat accumulating around the torso for the first time.
Healthy eating habits and regular exercise can help maintain a stable weight.
Whilst eating a varied diet, avoiding certain foods will help to keep the pounds off.
Foods to avoid include ultra- processed foods and takeaway foods that contain high in fat, salt, and sugar.
Regular alcohol consumption during menopause will not only cause weight gain but may also trigger hot flushes and cause sleep disturbances that encourage cravings for sugary foods.
Asking for help
Why not call us today for more advice on managing your menopause symptoms?
To book an appointment, please call 01706 691683, email info@themenopauseclinic.com, or book online here.
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