A focus on Menopause
This is a gradual and natural process that women go through as they transition from the fertile years through to the next phase of life. Symptoms can be many and can vary in intensity from person to person. They include hot flushes, night sweats, anxiety, mood swing, bladder frequency, headaches, vaginal dryness , decreased libido, weight gain, cognitive changes (brain fog), fatigue and joint pain.
These symptoms are occurring due to a change in hormone balance with the female hormones. Thankfully there are plenty of things we can do through diet, supplements and lifestyle, to support our hormones and ease the transition.
Post-menopausal women are more at risk of certain conditions such as osteoporosis and heart conditions, so it’s important to look after bone and heart health too.
10 Top Dietary Tips for Menopause
The following dietary tips are the first step in balancing our hormones.
- Balance your blood sugar levels – This is because if your blood sugar levels are out of balance it has a knock on effect on your female hormones..
Eat 3 meals a day but at regular intervals, avoiding big gaps between meals. Have a mid-morning or mid-afternoon snack if needed, to keep blood sugar levels stable.
- Have protein with each meal and snack (eg chicken, fish, meat, eggs, nuts, seeds, beans, lentils, chickpeas and tofu).
- Eat complex carbohydrates (eg wholegrain rice, oats, buckwheat, spelt, pulses and vegetables)
- Avoid refined carbohydrates (eg biscuits, cake, pastry, crisps, white pasta and bread).
- Reduce caffeine (eg coffee, tea, chocolate and some fizzy drinks)
- Avoid sugar (including fruit juices, fizzy drinks and dried fruit). Keep honey and maple syrup to a minimum
- Reduce alcohol
- Eat organic wherever possible– to avoid pesticides, antibiotics and growth hormones
- Eat healthy fats, especially Omega 3essential fatty acids : oily fish such as wild Alaskan salmon, sardines, mackerel and herring are a good source of this nutrient. Plant sources include: flax seeds and chia seeds. Also include other good fats: nuts, seeds, avocados, coconut oil and extra virgin olive oil in the diet.
- Reduce saturated animal fats– from red meat and cheeses
- Eat a wide range of fresh fruits and vegetables– more vegetables than fruit
- Eat cruciferous vegetables-eg broccoli, cabbage, Brussel sprouts, cauliflower and kale
- Eat plenty of fibre– eg fruit, vegetables, oats, lentils, flaxseeds, other seeds and wholegrains
- Avoid anything artificial– preservatives, additives, sweeteners etc
- Eat liver supporting foods– eg lemons, garlic, onions, leeks, cabbage, cauliflower, broccoli, kale, beetroot, artichoke, chicory, turmeric and eggs. Also drink 2 litres of water a day to support the body’s natural detoxification system which the liver is part of.
- Eat phytoestrogen rich foods– eg organic soya (fermented soya is best eg miso, tempeh), flaxseeds, sunflower seeds, alfalfa, lentils, chickpeas, brown rice, fennel, celery, oats and mung beans.
Supplements to support Menopause:
- Sage – studies show it reduce hot flushes
- Phytoestrogens – such as dong quai, red clover, sage, alfalfa, hops – these are plant oestrogens that exert a weak oestrogenic effect and have been shown to support the symptoms of menopause.
- L-Theanine and Lemon Balm – L-Theanine supports a feeling of calm and supports stress and anxiety. Lemon Balm has traditionally been used in herbal medicine as a relaxant.
- Ashwaganda – an adaptogenic herb that helps balance the body’s response to stress and relax the nervous system
- B Vitamins – important for energy levels and stress.
- Magnesium – needed to support stress levels, sleep, energy and bone health.
- Omega 3 fish oil –to support hormone balance, joints, low moods and cognitive function, dry skin, and heart health.
- A good quality Menopause Multi-Vitamin – this will include B vitamins (mentioned above) and other key nutrients for overall health during this phase of life.
- Vitamin D and K2 – needed for calcium absorption, for bone health. These can also be found in a good Multi-Vitamin though extra may be needed depending on the levels in the Multi. Extra Vitamin D is often needed through the winter months.
- Probiotics – to support gut health. Specific strains of probiotics are also used to support the health of the vagina and urinary tract too .
What else can we do to support Menopause?
- Reduce stress! – take time out, learn to say no, get outdoors and close to nature, gentle exercise, time management. Stress has a knock on effect on all our hormones, as well as overall health, so it’s really worth addressing!
- Get enough sleep– lack of sleep affects many functions including: moods, concentration and energy levels.
- Exercise and include weight bearing exercises – exercise helps increase the production of endorphins (chemicals released in the brain) to improve mood. It also boosts metabolism, helping with weight loss. Weight bearing exercise helps to build and maintain strong bones. Women start to lose muscle mass with the menopause so exercise that helps to build muscle again (eg using weights) is important too.
- Empty your bowels regularly – this is helped with fibre, water and exercise. Fibre helps to excrete excess oestrogens that the body doesn’t need any more, which is important for keeping female hormones balanced.
- Support your liver – the liver breaks down hormones ready to be excreted. Follow the dietary advice above for foods to eat and drink plenty of water (ideally filtered or mineral). Start the day with hot water and lemon. Also reduce caffeine and alcohol as these also have to be broken down by the liver and we need to avoid over burdening it.
- Avoid xenoestrogens where possible – these are found in plastics, pesticides, growth hormones, the lining of cans and it can be found in tap water too, coming from medications and hormone pills like HRT and the contraceptive pill. These xenoestrogens mimic oestrogen in the body so can disrupt our hormones. They are fat loving so are stored in our fat cells. Don’t store fatty foods eg cheese, in plastic wrap, or put food in plastic containers while it’s still hot and avoid re-heating food in plastic containers. Avoid water in soft, bendy plastic bottles.
The emotional side of Menopause
A lot of women find the emotions involved with this phase of life quite overwhelming. Let this be a phase where you take time to look after yourself and get the support you need, be that through friends and family or a professional.
Make time for things you enjoy and this will help your stress levels too. Don’t feel guilty! Also look at this next stage as one to embrace and look for new opportunities and positive changes you can make.
A final thought
As women we are so often the ones to look after others and put ourselves last. Allow time to nurture yourself and treat yourself kindly. Give yourself permission to look after yourself. You are important too!
Disclaimer:
This information is intended as a guide only and is not intended as medical advice. Please check with your medical or healthcare practitioner if you are on any medication or if you have a medical condition or have a family history of breast cancer, before taking any of the products suggested here.