HOW TO MANAGE MENOPAUSAL SYMPTOMS (general tips)
Foods
Eat foods rich in potassium (bananas, avocados, potatoes, butternut squash, beans). Potassium is needed for bones and helps to reduce fluid retention.
Nuts and seeds, providing omega oils, calcium and fibre.
Legumes, good source of protein and vegetable iron (non-heme)
Complex carbohydrates, such as oats, wholegrain bread, brown rice, to help sustain energy release
Essential fatty acids (good fats) from oily fish, such as sardines, herring, pilchards.
Foods rich in calcium, for bone health (green leafy salats, sardines, almonds, broccoli, kale)
Vitamin D and Magnesium rich foods (eggs, mushrooms, pumpkin seeds)to ensure that calcium intake is properly absorbed
Fibre (fruit, vegetables and wholegrains such as oats, brown rice, bulgur wheat, quinoa). Fibre helps digestion and can lower cholesterol and maintain steady blood sugar level
Foods rich in tryptophan and other amino acids ( turkey, chicken, liver, eggs, white cheese, sesame and sunflower seeds), for brain health, sleep and good mood
Foods rich in phytoestrogens ( organic tofu, soy, chickpeas/humus, edamame beans, Brussels sprouts), to support declining oestrogen levels.
Drink :
Filtered water, to ensure good hydration and maintain body temperature
Limit or moderate intake of:
Salt, too much can affect high blood pressure and cause fluid retention
Saturated fat which can affect the arteries and heart health
Alcohol, causes inflammation in the body, what might lead to hot flushes, migraines, fluid retention, weight gain
Sugary foods, cause inflammation in the body, what might be a trigger for hot flushes, migraines, fluid retention, weight gain.
Vitamins and Minerals It is vital to take appropriate supplements in appropriate amounts and combinations and at the right times. The key nutrients will work in harmony with each other and could lessen the menopausal symptoms It is important to consult your health professional or nutritionist, especially if you are taking prescribed medication.
It’s about learning, eating, and taking back the joy of life we’ve misplaced to our symptoms.
Get moving! Keeping physically active during this time of change can help with many different health aspects - appetite, digestion, weight control, agility, heart health and bones - and can have a powerful, positive effect on emotions and mental health. Weight bearing exercises and stretching, 3-4 times a day are recommended Bone health As ostrogen levels diminish in the female body at menopause, bone density may lessen and can contribute to osteoporosis (brittle bones). Increasing calcium intake (low fat milk, yoghurt, tofu, cheese, sardines, broccoli) may help support a healthy bone density. To ensure that the calcium is fully absorbed and deposited in the bones, it should be combined with foods rich in phosphorus and magnesium which can be found in wholegrains, nuts, legumes, green leafy vegetables, fish and meat; and combined with vitamin D (in fish oil, lentils, eggs, brown rice) and produced in the body naturally with enough sunlight exposure. Avoid drinking tea and fizzy drinks with meals and steer clear of high protein slimming diets which can interfere with calcium absorption. Lifestyle Changes
Give up smoking (it's a big risk factor in osteoporosis and smoking doubles your odds of developing heart disease)
Maintain a healthy body weight and lean body mass
Keep a positive attitude
Get emotional support - chat to friends
Stress control - learn to relax
Sleep in a cool room
Dress in layers for easier temperature control
Take 30 minutes each day to do something just for you