Subscribe to BBC Good Food magazine and get triple-tested recipes delivered to your door, every month. What is the menopause and how can you eat to ease some of the unwelcome symptoms associated with it?
Nutritionist Jo Lewin has some practical advice 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 Some women can sail through with only the odd hot flush, but others can struggle with symptoms such as weight Foods good for menopause and fluctuating emotions. The physiological reason why the body starts changing is largely down to the drop in oestrogen production and the effect this has on other hormones.
As the ovaries stop manufacturing the Foods good for menopause oestrogen and progesterone, symptoms may begin. For example, oestrogen helps lift our mood so, when levels drop, we may feel depressed.
Some women opt for hormone replacement therapy HRT ; others try natural remedies. Whether or not you decide to take HRT, the guidelines below won't hurt and will assist in the pursuit of an all-round healthy lifestyle.
It has been noted that eating, and avoiding, certain types of foods can make the menopause a lot more bearable. Here are common problems those going through the menopause may face and some foods to watch out for For instance, avoid stimulants such as coffee, alcohol and chocolate and spicy foods, especially at night - they're notorious for setting off hot flushes.
Avoid snacking on sugary foods — all too often a sharp rise in Foods good for menopause 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.
Eating a bit less sounds a simplistic solution but it will help. Watch the amount of fat in your diet and cut back on
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 hormone levels.
Ensure you eat enough protein foods which contain the Foods good for menopause acid tryptophan. You can find it in turkeycottage cheeseoats and legumes. Tryptophan helps manufacture the neurotransmitter serotonin. Serotonin helps moods and may help control sleep Foods good for menopause appetite which can make you feel better in yourself.
Other useful strategies Foods good for menopause help you feel less irritable are to eat breakfast and not miss meals to balance Foods good for menopause blood sugar.
Foods good for menopause 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 foods and fizzy drinks — should also be avoided. Too much phosphorous in the diet accelerates the loss Foods good for menopause minerals such as calcium and magnesium from bone.
Reducing sodium, caffeine and protein from animal products can also help the body maintain calcium stores.
Eat foods high in magnesium and boron. These are minerals which Foods good for menopause important for the replacement of bone and thus help to reduce the risk of osteoporosis. Applespearsgrapesdatesraisinslegumes and nuts are good sources of boron. Talk to your doctor about whether you may benefit from a calcium supplement. Weight-bearing exercise is important
Foods good for menopause, but if you have been diagnosed with any form of bone loss, check with your doctor that you can exercise safely and effectively.
Find out more about the best sources of calcium and learn about what affects osteoporosis and bone density. Phyto or plant oestrogens found in certain foods are oestrogenic compounds that bind with oestrogen
Foods good for menopause sites in the body cells, increasing the total oestrogenic effect.
By acting in a similar way to oestrogen, they may help in keeping hormones a little more in balance. 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: All health content on bbcgoodfood. Cuisines American Chinese Greek Mexican see more Dishes Pasta Soup Pie Casserole see more
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About the menopause Most women dread the word menopause. Tiredness Avoid snacking on sugary foods — all too often a sharp rise Foods good for menopause your blood glucose level may be followed by a sharp dip which leaves you feeling Foods good for menopause and drained.
Weight gain Many people associate the menopause with weight gain but, as we get older, we
Foods good for menopause fewer Foods good for menopause. Dry Foods good for menopause Legumes, nuts and seeds such as pumpkin, sunflower, almonds contain vitamin E, zinc and calcium. Depression and irritability
Foods good for menopause you eat enough protein foods which contain the amino acid tryptophan. Bone Foods good for menopause Women going through the menopause should increase their intake of food sources of Foods good for menopause, magnesium and vitamins D and K to maintain integrity of the skeleton.
Eat more phyto-oestrogens Phyto or plant oestrogens found certain foods are oestrogenic compounds that bind with oestrogen receptor sites in the body cells, increasing the total oestrogenic effect.
This page was last reviewed on 31 August Comments 2 Questions 3 Tips 0 Great article. Sharing this related article I read recently http: I am in full menopause and make my own free range beef marrow bone broth, is this good for me?
Hi Simone, thanks you for Foods good for menopause question. Our nutritionist is not aware of any contraindications of consuming bone broth post menopause, however would encourage it Foods good for menopause part of a broad, varied diet.
Any concerns with menopause or symptoms should be discussed with Foods good for menopause GP. Hi,I'm new to this menopausible thing,I had a large fibroid removed recently,I was told I was peri menopausible,I've Foods good for menopause started gaining the weight,I'm looking for advice,as it's first for me,I haven't got a clue about the menopause,or what to eat and not to eat,or things I can and can't,it would be nice to hear from woman similar situations.
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Everyday Health Women's Health Menopause. Adding the right foods to your diet as you approach menopause can actually reduce or prevent menopause symptoms. And the earlier you make these dietary changes, the easier menopause may be. Please enter a valid email address. Menopause Mindfulness May Help Improve Menopause Symptoms New research finds that being in the moment helps ease symptoms such as hot flashes and the stress menopause can cause.
Menopause Later Menopause Linked to Better Memory, Study Shows Women who enter menopause at a later age have slightly better recall than women going through this change earlier, a new British study has found.
But lower hormone levels may result in a host of other more unusual symptoms as wel Menopause Skinny in 20s, Earlier Menopause Later?
Do Girls Like Mean and Moody Men?There are some foundation foods that are great for women's health and can help with menopause symptoms like dry skin, bloating, weight gain. Page 3 - Healthy eating and the menopause in oestrogen levels during the menopause can cause a variety of symptoms that If you are a member of the public, you can find information here about why good nutrition and lifestyle choices..
Agreement what's genuinely going on in our bodies can help us find constant solutions to the state challenges that phase of life brings us.
Over estrogen levels decrease, our risk representing heart sickness and osteoporosis increases. Menopause is more linked to high blood pressure and weight improve, as approvingly as a higher peril for mamma cancer. While hormone replacement therapy can help, we can still battle these negative forces with appropriate nutrition.
Here are some tips to help make amends move aside menopause easier. See how to bother more calcium. Up your intake of calcium and vitamin D. Although we believe that we should get the bulk of our nutrients from the foods we eat, maximum women, uncommonly those watching their influence hence, venomous back on calories Ritual, are frequently not getting enough calcium or vitamin D in their every day diets.
After menopause, women should focus to be 1, milligrams of calcium daily. Women aged 19 to 50 need a little less: Research shows that calcium and vitamin D relief keep bones strong: Calcium and vitamin D may also assist with ballast management—possibly inspirational the nervous breakdown of unctuous cells and suppressing the development of new ones.
Calcium-rich foods you should try to work into your diet:
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